healthy

Health First

Happy Tuesday all. I hope you are having a great week. It is a blazing hot one here in Chattanooga but its absolutely gorgeous! Today I want to talk about the importance of health.

So when it comes to health we can think of hundreds of different things. I want to specifically discuss the importance of health associated with diet. First off, disclaimer, I am not a medical professional and I am not offering any medical advice. The following content is of my own opinion and own experiences/beliefs nothing more.

In no way, shape or form will a singular diet work for health improvement for every single person. We are all so different from one another biologically speaking that just because something works for me does not mean it will work for you. A great example is that some people are allergic to eggs and can’t consume them. I can consume them just fine. That is because we are different. That is also the reason why there are so many different versions and methods of doing Keto or any other lifestyle diet. A great example of this is that my husband and I both started keto together; however, if I would have ate what he was eating it is highly unlikely I would have had the results I have had. In reverse had he ate what I ate he would have failed because it would have left him feeling hungry.

I hear so many people say you can’t do that it’s not keto. Well who are you the keto police? You can eat anything you want on a keto diet as long as you are eating whole and healthy foods. If you are avoiding grains, sugars, and processed junk you are well on your way to a keto diet. There are optimal keto foods but that doesn’t mean you can’t have something not on the list. For example if you can fit a small portion of sweet potato into your macros and you feel fine eating the sweet potato and it doesn’t spike your blood sugar then you can have it. Now if you can’t control the portion or if you eat it and your blood sugar goes haywire you can’t eat that. At the same time I can make a donut fit my macros if I wanted to but that is not a whole healthy food. So that my dear friends no matter how you look at is not keto.

So many people think they will start eating keto and restrict all this things and they are going to lose hundreds of pounds. Keto is NOT a weight loss diet, it is an inflammatory reduction diet. It also needs to quit being viewed as a diet. A diet is something you are forcing yourself to do and not a lifestyle choice. Keto is a lifestyle choice as I am choosing what to put in my body. In return my body is slowly going to heal itself. The years of damage I have caused need to heal before they will ever correct themselves. So I have been a little stalled on weight for a while but for once in my life I don’t care. I know my body is healing and I still continue to feel better and better. The more I worry about a number on a scale the more I stress and the less chance of me actually losing anything.

I am choosing to heal my body through food nothing more. So I need to listen to my body’s queues and give it what it is needing. Our bodies will crave certain things when we are deficient in them. One for me is magnesium. I can always tell when my magnesium levels are off because I start craving chocolate like crazy. There are many food cravings that have a correlating mineral that you may be lacking. Take some time and learn about them. I also am working on becoming more intuitive with my eating, chances are if I am wanting a sweet potato there is something in that sweet potato that I need. So rather than avoid that I will have a small amount. My ideal carb range may be able to be a little higher than others. Insulin resistant individuals may find the exact opposite to be true.

After being mostly carnivore for the last few months I decided I wanted to add some veggies back in. What did I learn some small veggies are ok, specifically pickles and avocado. I ate a couple full fledge salads and I felt absolutely miserable for a few days. So I am learning less veg for me is key. I can also tell based on my cravings if I need more fat intake. If I start craving major sweets I know I need more fat for that day. I have also became aware that my coffee obsession was going over board so I am actively cutting back my caffeine intake. So far so good just feeling a little more tired in the afternoons than usual but I know that will pass.

You really have to spend some time dialing into listening to your body and do what your body needs. The more you restrict and the more you cut the more stress you put your body under. If you body is in a constant state of stress your body will never heal and you will never see the results or health outcomes you want to. I highly recommend start making a journal and record how you feel after you eat specie things, what you crave and when, anything your body is trying to tell you write it down. Then research and see what it may be telling you, or even share with your doctor and they may have some additional input for you.

What you eat is only a super small piece of the puzzle, but a very integral part of it at the same time. Proper nutrition will heal you if you listen to it. You also need movement in your life. No you don’t need a CrossFit membership, but as little as 10 minutes walking everyday is better than being sedentary. Take control of your health and become the better you. Until Next Time….What’s Your Confession?

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Kids and Keto

Happy Tuesday fellow readers! I hope everyone is having a great week so far. Today I want to talk about a hot topic that is hitting many main stream media pages as well as many people’s mind in general. Should kids be on any form of keto? Do my kids eat Keto? Should your kids eat keto?

So many questions and so little answers and controversy surrounds this topic. So let me start with my kids in this matter. When we made the decision to go Keto I knew I would have to adapt to my menus for the kids, but I simply refused to make two separate dinners every night. I’m fortunate in that my kids are willing to try most things, so they would try most of what we were eating. Some things I never sold them on were mashed cauliflower and zoodles. So for a while I still allowed them mashed potatoes and pasta. The further we progressed into the way of eating they progressed with us. They even started to enjoy some of the Keto treats as opposed to regular sugary treats. They could actually start to taste the food and not all the preservatives and chemicals in packaged foods. They even started to explore spices more and realized how a bland piece of chicken could come to life.

When we progressed into a mostly carnivore diet I still purchased veggies for them to have with their protein every night. That lasted about a month and now they are probably 75% carnivore with us. The other 25% is normal foods that they want. So they eat a much healthier lifestyle now and actually do intermittent fasting as well, but they also get to enjoy foods that kids their ages are enjoying. Keep in mind that my kids are also teenagers so it makes it more challenging to correct years of bad eating. I also want them to make choices for themselves. So I spend a lot of time educating and less time preaching to them what they have to eat. They ask a lot of questions and I provide a lot of answers and resources for them. They know what is good and what is bad, but it is their choice on what they put in their bodies. As their mother I always offer up an alternative and sometimes I win and sometimes I don’t.

With all of that being said had I known and followed Keto when they were younger they without a doubt would be following a 100% keto diet or at a minimum a very low carb diet. I hear it to often well they just won’t eat that. Guess what? They will you just have to be persistent and not cater to what they think they want. They will eat what you fix once they are hungry enough. If you disagree with me that is fine, but watch the documentary the magic pill and you will see exactly what I am talking about. You don’t need to stress yourself out meal planning and spending extra money to make them happy. A big help with my son was getting him in the kitchen to help me. Watching him cook and learn was priceless, and he even got to the point he started picking out keto recipes for us to try. I even taught him how to make homemade pasta sauce that was low carb, sugar free and tasted amazing!

I do think kids still need to be kids as well. So if there is a birthday party I think they deserve to enjoy the celebration and have a piece of cake with their friends. The difference is I think you need to educate them that it’s something just for a celebration and consumed in moderation. You also need to explain to them what they are consuming and why it is not the best choice. Just saying that cake is bad doesn’t work for me, I need to know why it’s bad and I think kids deserve that too. Socializing in children is so important and to deprive them at that in my opinion opens up a whole other door to problems.

Another thing is we need to stop using food as a reward system for children. Just because they cleaned their room doesn’t mean they need ice cream. Food should be associated with hunger and nutrients not reward. I wish I would have never done that with my kids. I think it teaches children to use food as a crutch and that is something that has been a struggle for me. I am finely learning that food is to sustain me and not make me happy.

I also think that younger kids can be a little higher in their carb consumption than an adult. So if they want fruit give them an avocado or some berries. If they want veg give them veg not a potato. You can make many meals keto friendly that kids will love. Instead of chips for a snack, try cheese whips and pepperoni or a cheese and meat tray. You may be amazed how many keto friendly snacks are out there that kids will enjoy. While it may not be the best option even a hot dog is better than a twinky! If they want a sweet make them a fat bomb or keto friendly treat. This is all about a way of eating that sustains your life not limits you and makes you miss out.

As parents we also have the challenge of dealing with industry marketing. They make sugar filled foods appealing to children by adding in cartoon character and bright colors to packaging. That makes it hard for explain to our little girl why the princess cereal is a bad idea. An easy fix to this is if they shop with you avoid the aisles in the store, only shop the perimeter. Then they don’t get as much exposure to it. You can also just go the old fashion mean way and say no! I hate, even as an adult, going to the store and the whole entire checkout area being nothing but junk food. Temptation and arguments ensue because of this and it’s nothing but marketing hyper to get people to impulse buy.

You as a parent decide what your child consumes and you alone can decide what you feel is best for them. You just need to offer them the variety and the opportunity to explore food. If you are eating whole good foods they will follow in your foot steps. You are going to find resistance no matter what way of eating you choose for your child. You doctor may not agree, your mom may not agree, your friends may not agree, but at then end of the day you just have to make sure you agree and your kid is truly healthy and happy! Until next time….Keep Ketoing On!

Meal Prepping

So everything you see in the picture here is what I will be preparing for lunch and dinner this week. Meal prepping has became a very big part of my lifestyle. In order to meet my lifestyle requirements and more importantly my budget requirements I spend about an hour a week planning out meals and my grocery list, and then spend 2-4 hours on Sunday fixing everything that I can in advance. This helps me to be able to reduce the amount of time I spend in the store, and also the time I have to spend after a long day of work cooking.

When I first started meal prepping I only worried about lunch. My husband and I pack our lunch Monday – Thursday each week, and then have a lunch date out on Friday’s. I am a big person on variety and flavor profiles so we generally never have the same thing more than two times in a week. Having variety has been one of the keys to me being able to make the keto lifestyle work for me. Eating the same thing day after day after day simply would not be a good fit for me. In the last couple weeks I have taken on the challenge of dinner meal prep. So I have had to spend a little more time planning.

My first concern was what can I prep that will reheat well, also I wanted a way to reheat via the oven and not the microwave. So I invested in some aluminum trays that are divided so that food can stay separated. Once everything has been prepared and placed in the container, I let it cool completely and then store in the fridge. All I have to do when I get home is preheat the oven to 350 and heat for 20 minutes. All I may need to do while it heats is chop up any fresh veg or make any sauces. Most sauces do not reheat well so I tend to make those fresh the night needed. Let’s face it not everything taste good re-heated so if I want something that falls into that category for the week I will plan to have it on a night I know I will have more time.

Meal prepping can see quite overwhelming when you first start, but once you get the hang of it it makes life a little simpler in the kitchen. It also allows me to better plan out my macros for the week and know what I can and can’t have as far as portions go. I would recommend to just trying it a few days a week until you get the hang of it then you can add more days the more comfortable you get. Keep it simple at first. I recommend the same for making your shopping list. I make a meal plan for each day and then shop based off that. I never thought I would be a meal prepare, but here I am doing it every week and so glad that I do!