Ramping up my weight loss efforts!

A New Year’s Push!


Image of a woman holding loose jeans out
Image of a woman holding loose jeans out

As the new year approaches, I’ve been ramping up my weight loss efforts. I’m concentrating on several methods to enhance my weight loss.

 

 

 

Through Intermittent Fasting (IF)

I’m doing at least an 18:6 fast each day.  That’s 18 hours fasting with a six-hour eating window where I eat either one or two meals.  I try to eat my last meal around 8 pm at night and then skip breakfast and eat again around 2 pm in the afternoon and another meal around 7 pm.  Then fast again.

Whenever I can, I’m doing a 23:1  fast, one meal a day.  I eat around 7 pm, then fast all night, skip breakfast and eat again at 6 pm the next night.

I highly recommend Dr. Jason Fung’s book to learn more about how to start intermittent fasting and the many benefits of fasting. This is the book that started me on my journey of IF (Intermittent Fasting) and the loss of 30 pounds during 2017.

The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended

Recently I also purchased a product by Young Living that is helping a lot with curbing my hunger pain between meals.  I put 4 drops in an 8 oz glass of water when I am fasting or between meals to suppress my hunger pains.  I’m finding that this citrus-like taste really works on cutting my appetite.  They have some tea that I’m anxious to try also.

Slique Essence Oil 15 ml by Young Living

Ocotea Oolong Cacao Tea Slimming Spice Tea 25 pouches by Young Living

 

 Autophagy – Healing my Body

Both of the above ways of intermittent fasting can get me several hours of autophagy – a form of cell cleansing which is good for the body.

Autophagy refers to the body’s response to a lack of food (fasting) which stimulates a degradation pathway of components.  By digesting its own parts, the cell does two things. First it rids itself of unnecessary proteins that may be damaged or otherwise malfunctioning. Secondly, it recycles those amino acid ‘spare parts’ into new cellular components.  This is a form of body detoxing and healing.

Here’s a good article to read by Dr. Mercola about autophagy.

I just got this book and have begun reading it.  I’m finding some interesting information on detoxing while reading it.

Autophagy: A Guide on Autophagy and How We Can Use Its Process to Cleanse and Detox For a Healthier Body and Mind (Detox, Cleanse, and Healthy Body Series Book 1)

Sugar is Poison – get rid of it!

An image of sugar cubes
An image of sugar cubes

I’m cutting out sugar, which is pretty hard with all the social events we are attending right now, but I’m determined to lose weight by the New Year.   I recently read Dr. Taubes book about sugar and I am convinced that sugar is poison and a large cause of the obesity epidemic in our culture.

I feel about the sugar industry like I did about the Tobacco industry once – they are using the addictive effects of sugar added to foods to sell products and we are becoming addicted to foods with added sugar because of this.  This huge increase in sugar consumption has been part of the rise of obesity in the U.S.

The Case Against Sugar

 

 

Deep Breathing

Another thing I’m doing is going back to my deep breathing exercises that I had achieved some success with a while back when I first started doing this and actually lost some weight after reading Greer Childer’s book.  You can read one of my previous posts on this here.

Be a Loser!: Lose Inches Fast–No Diet by Greer Childers 

“Push to the New Year Weight Loss Campaign”

Would you like to join me on my “Push to the New Year Weight Loss Campaign?”  If so, comment below and comment again on January 1, 2018.

 

Comments

Thanks for looking at my site and coming to this page. I would love for you to leave any questions or comments below.  In addition, I’m open to new topics to research and comment on as they pertain to my own health and experience living with diabetes.  Please share your interests and questions in your comments.  I also love to hear others stories about how they handle their own diabetes issues.  I send out a monthly newsletter around the 1st of each month.  If you would like to receive that email newsletter, you can sign up here.

When Sitting Hurts!

Sitting Too Long is Not Good!


Image of woman with hat in wheelchair
Image of woman with hat in wheelchair

I’ve spent a lot of time sitting since 2014 when I had my severe bout with diabetic feet and leg ulcers.  That is what put me in this wheelchair.  Since then, my body has been in the sitting position most of each day.  My butt and hips hurt a lot – especially the left side.  I had lost the ability to stand straight because of lack of leg strength and shortened tendons and muscles.

I read a good article about the harm of sitting too much. “Here’s what sitting too long does to your body”.  I learned that in many ways, your body shuts down after a long time sitting:

  • Your risks of heart disease and diabetes, go up.
  • Risk of cancers (colon, uterine and lung) go up.
  • Digestion and brain function slows down.
  • Strained neck, shoulders, and back problems are increased.

My Health Push

When I began my health push this year, my goal was to lose weight, get out of this chair, and get rid of my diabetes meds.  so far I have lost weight – 25 pounds and can now stand up from my chair pretty easy.  I can also stand straighter.  I’m still working on the blood sugar meds and walking more than a few steps. I can now use my walker both in the house and outside my home and  I’m using it when walking into stores and offices when I don’t have to stand a long time.

 

Using Walkers to Get off my Booty

An image of a walker
An image of a walker

 

I actually have three walkers.  A regular one with a seat that I can take when I intend to go walk for a distance and will need to sit down regularly to rest and two identical very lightweight foldable ones.  These are great – they take up very little room when folded and are light and easy to use and maneuver.

I liked the first one so much I decided to leave it in the car and purchased another one to keep in the house since its easier to use and fits in tighter places and I have plenty of places to sit down in the house if I need to.  These walkers are called Able Life Space Saver Walkers.  They are Lightweight, folding and height adjustable adult travel walkers and they have fixed wheels with rear glides.  They have rotating wheels you can purchase to replace the fixed ones.  Mine are a nice blue color. 

I’ve also purchased a carry bag to use with them that comes in handy for carrying things since I have to be holding onto the walker itself.

 

What Did I do?

I decided to do physical therapy and chiropractic treatments.  The physical therapy is over (I did two rounds).  I was able to gain a lot of strength in my legs, thighs, and straighten out the shortened muscles in my booty and upper thighs.  At times, the PT was pretty painful and I worked up a real sweat every time I went for a session.  It was good that the physical therapists pushed me, even though it was not comfortable at the time.  Even now that the PT is over, I still do several of the exercises they showed me each day so I can retain my strength and mobility.

I’m currently in a long series of Chiropractic treatments, aimed at reducing the pain in my hips and going down my legs and fixing the spinal curve I had developed.  According to my chiropractor, my spine has some curvature issues both in the upper spine and also in the low back area.  I will be doing this treatment (over a  year) until next August.  My 2nd thermal scan showed that some improvements have been made and some days I can really tell that the pain from the left hip is decreased or even almost gone.  I love when that happens!

One thing I recently did was to purchase a special cushion for my wheelchair.  I read about this cushion when researching things to do to help paint in the hip.

The cushion I purchased was listed on Amazon at $24.99.  It is called a “Coccyx Cushion Pillow For Chairs | Pain Relief From Back Sciatica Pinched Nerve Piriformis Syndrome Lumbosacral Spondylosis Fibromyalgia and Bruised Tailbone”.  It has been some help for me to use it.  I notice I can sit longer periods without pain, so I’m pretty happy with the purchase.  I’ll be doing a detailed review of it soon.  Meanwhile, you can see it here.

Sitting Exercises

Since I do still spend much time sitting, either in my wheelchair or in my recliner, I’ve found a few stretching and flexibility exercises I can do each day while sitting.  I’ve found that doing this each day helps keep my hips and legs from getting too stiff and relieves pain too.

Here’s a nice video workout that includes:

  • Leg lifts (various ones), leg and arm slides,
  • Leg and Arms in and out,
  • Sitting walking, marching and running movements.

Here’s another video workout mainly for the upper body and can include hand weights.

The weights I use look like this:

Comments

Thanks for looking at my site and coming to this page. I would love for you to leave any questions or comments below.  In addition, I’m open to new topics to research and comment on as they pertain to my own health and experience living with diabetes.  Please share your interests and questions in your comments.  – Shirley

A Day Living with Chronic Pain

Maybe You are Like Me


An image of a wheelchair
An image of a wheelchair

I’m 63 years old, I’m in a wheelchair most of the day.  I have Type II diabetes, fibromyalgia, a blood condition (essential thrombocythaemia) and I’m very overweight.  I have degenerative discs in my back and have lost 2 inches of height and my left hip is deteriorating fast.  I also live in chronic pain and disability.

I am retired and these are supposed to be my “golden years”.  But they are not so “golden” after all.  I spend most of my day in pain ranging from mild to severe.

5:30 am.  I’ve been back and forth from my bed to my massage recliner in the living room more times than I can count.  There is just no position that is comfortable enough to allow me to go to sleep.  My bed has 5 pillows on it that I use to stuff around my body to try to get comfy but they don’t work much.  I’m fat and it is difficult for me to move about in my bed anyway.  Rolling over is a chore and getting up and into my wheelchair is painful.  My left hip freezes up and every movement causes a sharp pain.  I suck it in so I can sit up by the bedside and transfer to my wheelchair to move to my recliner and try it again.  Actually, I use my transport chair in the house because the wheelchair doesn’t fit into my bathroom doors and tears up the walls and doors.  The transport chair is smaller and fits, but I have to move it forward by shuffling my feet.  Getting over the door sills is hard because I have to push fast and hard to pop over them and if I aim wrong, I still hit the door frame and sometimes cabinets hard and gouge into them.

Once I move into the living room and get close to my recliner, I dread the transfer because it brings on more pain as I stand and turn to sit in the recliner.  Once there I can use the remote to lean back and start the massage.  That feels nice and I can turn on the heat too.  For a while, it feels good, but then I get too hot.  I throw off my small lap blanket and get back in the transport chair to go turn the overhead fan on.  Again, the move is painful, but I get settled back into the recliner and am a little more comfortable.  I may fall asleep for a few minutes.

Image of woman in pain
Image of woman in pain

6:30 am.  By now, my body is fixed in the somewhat sit/recline position and my left hip is beginning to lock up again.  I move around – throw that leg over the arm and try to stretch those hip muscles.  It really hurts a lot – a sharp pain, very sharp pain, as I start to stretch that hip.  But I know I need to keep stretching it.  I try several different moves, holding the leg out straight – or as straight as I can, flexing my buttocks,  the pain moves down into the front of my knee.  I rub that knee but it doesn’t help.  I stuff my lap blanket under that hip to give support, at first that helps but then it begins to ache more and more.  Now I’ve got to get up out of the recliner – which again causes pain during the transfer to the chair.  I gingerly move the chair over to the kitchen table and drink some of the coffee my great husband has fixed for me.  I need to check my blood glucose level (BGL)  and take my morning pills.  Hopefully, the Tramadol and the Cymbalta and 2 extra strength Tylenol will cut the pain in a little while.  My left leg has pain running down it to the knee and I can’t lift it without a sharp pain deep in the hip.  I prop my legs on the shelf under the table and start stretching that leg very slowly.  I hurt but gradually that sharp pain goes away.  I push my chair back from the table and stand up to stretch the buttock muscles and ligaments and while it hurts, it feels good too.  I stand for a minute and my leg feels better.  I can now sit and take my meds.

Afterwards, I go back to the bedroom and lay down on the bed flat (as I can get, on my back with my legs out as straight as I can – maybe with a pillow under my knees.  I flex both legs and try to straighten them out more each time.  I do this through the pain in my hips and at last, I feel I can turn on my side with a pillow between my knees and relax for awhile.  Maybe I sleep a few more minutes. I’m on my left side and it works for a while.  But eventually, the hip begins to ache from my body weight on that side and I turn over.  The first movement makes me what to cry out – it hurts, but I keep going and after a few attempts I swing over to lay on my right hip.  Darn, the pillow between my knees falls to the floor.  I grab another of the 5 bed pillows and stuff it between my knees.  Now I try to relax laying on my right side.  This side is not as comfy as my left side was at first. and I’m so close to the edge of the bed I feel like I may fall off.  I can’t relax.  10 minutes later, I decide to go back into the living room and get in the recliner again.

This is my routine much of the day and all of the night.  I average only  1-2.5 hours sleep each night.  I never feel rested in the morning and I’m tired all day long.

My Day

About 9:30 I decide to get into my step-in tub.  I love this tub, my only issue is it takes lots of hot water and our tank doesn’t quite handle it.  If Mel has showered recently or the dishwasher or clothes washer has run, my water will turn cold before the highest jets are covered.  Most of the time I have to turn the jets on at the lower level and just use them.  I stay in as long as I can and my hips begin to feel looser and the pain lessens.  It takes a while to drain and it is chilly waiting on the water to all drain out.  I get out and get dressed, although most days I just put on a loose gown to wear around the house.

I try to do some housework like folding clothes, unloading or loading the dishwasher, wiping the counters and running the dust mop over the floors.  Thankfully they are all hardwood or tile. We replaced all the carpet so my wheelchair would move easier around the house.  We also purchased a Roomba auto vacuum.  I love my Rosie vacuum cleaner and she cleans our floors every other day.  I gather up the folded clothes and deposit them in bedrooms and towels into the linen closets.  I unload the dishwasher and put the items on the cleaned counters.  Mel puts them on the shelves since its so hard for me to stand and reach the shelves without dropping dishes and breaking them.  I cook but Mel helps with lifting heavy pots and pans and getting things in and out of the oven and pouring out hot grease.  I also get him to do the heavy cutting, as I’m not too great handling knives.  I dust furniture but Mel has to do the tops of things that are higher than I can reach.  I also use the swifter to damp mop our floors but I must admit I often hurt after doing that.  I can strip our bed and wash the bedding but Mel has to put it back on.

Speaking of dropping things, I HATE to drop things, then I have to bend over and try to pick them up.  This is very painful to reach down so far and my hands have become less nimble because of the neuropathy from Diabetes.  I can’t pick up small items like I used to.  I dread seeing something on the floor that needs to be picked up.

My laundry is a hallway with the washer and dryer on one side and my pantry cabinet on the other.    I roll my chair into the closet one way to move clothes from the dryer and clean out the lint filter.  I have to back out and roll in backward to load the dirty clothes into the washer and move then into the dryer.  Sometimes I drop clothes as I move them, especially socks and I dread picking those up.

I carry the clean and dry clothing in a basket to the living room and fold them on the couch. Then, I take the empty basket back into the laundry hallway to put on top of the dryer. Carrying things can be somewhat difficult.  My big, loose gowns come in handy as I form a pouch and put things in and close the pouch with my teeth and roll around with my “bag”.  In my walker, it is even more difficult to carry things around.

After I finish these daily chores, I either go to my PC and work on my blogging or my digital art or one of my online classes I take.  I do tend to sit there too long and when my hip begins to hurt again, I start my recliner to bed ritual again.  I read books, either from the library – hardbacks or on my large screen iPhone and the Kindle app.  I read a lot, I can read two or more books a day.

After I finish these daily chores, I either go to my PC and work on my blogging or my digital art or one of my online classes I take.  I do tend to sit there too long and when my hip begins to hurt again, I start my recliner to bed ritual again.  I read books, either from the library – hardbacks or on my large screen iPhone and the Kindle app.  I read a lot, I can read two or more books a day.

Right now I have two chiropractic appts each week and 2 physical therapy appointments each week and I try to go the indoor pool 3-4 times each week at least.

Leaving the house requires me to get fully dressed and I use my cane to move from my transport chair inside my house to the car.  Depending on my much pain I’m in, this is more or less difficult.  I can usually drive with no problem unless my left hip is really hurting.  It’s nice to be able to still drive and go places.  When I get to the chiro or PT places, I had been getting my wheelchair out of the trunk (not easy because it is awkward moving it from the trunk and opening it from the folded position and it is not very light.  It is harder getting it back into the trunk after my appointments or my swims.

The chiropractic adjustments do not hurt.  The worst thing is getting up onto the table tummy down and then getting off the table and putting my wheelchair back in the trunk of the car.

An image of a walker
An image of a walker

Now the PT appointments are another matter.  I like the Technicians that work with me, they are very nice, but they do push me (they are supposed to do that).  Most of the exercises hurt, but I try as hard as I can and I sweat a lot from the effort.  They starting working on straightening me out and stretching the hip and thigh muscles that had shortened from my 3 years in a wheelchair.  At this point, we are working on my standing and balance and moving my legs and feet and walking.  This is proving difficult and I usually am breathing very heavy very quickly during the exercises.  They want me to begin using my walker more and coming to my appointments in it.  Oh boy!  After the first appointment where we did a lot of standing and walking, I hurt so much that I couldn’t get up on my feet or even go to the pool for two days straight and got no sleep at all for two nights.   I believe this is my fibromyalgia acting up when I overdo.  I’ve experienced this before when I felt good and did too much.  I’m trying to not overdo like that again.

At my next PT appointment, I told the technician and she cut back some of the work and I didn’t have as bad a reaction that night.

Mel and I have purchased me a lighter walker that is easier to fold/unfold and it stays in the car now to make it easier for me to take to my appointments.  I’m starting, very slowly to use the walker more, but I’m still in the wheelchair or transport chair a lot.

Each time I go to the indoor swimming pool, I use my wheelchair to get inside and back out – there is just too many steps and I have to carry my swim bag also. I change in the locker room and roll out to just beside the steps into the water.  I can hold onto the bars and make it into the pool.  Once in the pool, I feel so much freedom, it is WONDERFUL!  I no longer feel the weight on my spine, hips and left knee.  I can water walk and exercise with the noodle mostly without pain. I always do 10 laps on my back and 100 squats at the 3-foot level, then I walk back and forth across the pool many times and do pushups on the steps and some water aerobics.  I try to really stretch all my muscles in my legs and arms.  I recently participated in my first “water aerobics class” in months and I made it through without having to stop.  I’m trying to increase my squats in the water to help strengthen my legs so I can walk better out of the water.  But after about 1 hour and 15 minutes, I get out and go to the hot tub to soak and stretch for 15 minutes.  But all good things come to an end and I finally must get out, shower,  get dressed and go home.  It hurts to lift the wheelchair into the trunk of the car.  When I get home I use my cane to go from the car to the house and my transport chair again and that hurts once more. But hey, I felt so very free for about an hour and a half.

I’m usually tired and can take a short nap when I get home from the pool.  Later I’ll read or go work on my pc again until I cook dinner.  Mel and I eat and then we like to watch Netflix movies.  Right now we are watching all 8 seasons of “Dexter” one episode after another – about 5 episodes each night.  I try to do exercises in my recliner while watching TV.  I have ankle weights and an exercise band now to use and some light hand weights.  Mel goes to bed at 10 pm every night on the dot and falls to sleep instantly.  I stay up and begin my recliner to bed ritual, over and over.  I talk to God and Jesus evry night and when the pain is really bad I post on Facebook for my friends to pray for me.  This does help.  Sometimes I practice walking with my walker or standing at the back of a chair and getting up and down and stretching my legs and hips.  I’m hoping to eventually regain enough strength and enough pain relief from the chiro and PT that I can use the walker a lot and even outside my house.  Right now it’s slow going because the pain is mostly always with me and overdoing causes regular relapses.  But maybe if I keep it up along with my diet, I will eventually reach my goal of getting out of this wheelchair and walking again on my own.

I must confess, I often watch other people, as they get up and walk about and bend and pick up and carry things with great envy.  I remember that I once could do that myself and I pray that I’ll be able to do it again one day.

Nothing is easy right now.  Mel and I went to the Library Wine Pull social last evening and it was held outside.  My wheelchair did not do well over the rough ground, so Mel and I didn’t stay very long.

Hope

But each day is new and I’m hoping one day they will become much easier if I keep working at it. Meanwhile, I grin and bear it like many others who live in chronic pain and if you ask me how I’m doing, like them, I will say “fine”.

I’m not looking for sympathy, but I do want to help folks understand more about those who live each day dealing with pain and disability.  I enjoy my life for the most part unless the pain is very severe.  I enjoy my reading, my painting, my online classes.  I have a great husband, a cool monster dog, friends, and I enjoy floating with my kayak buddies.  I have a wonderful daughter who is on the mission field and I Facetime with her regularly, I have a sweet step-daughter and 5 wonderful grandkids.  I’m hoping to see the girls in California next year and I’m planning a trip to see my daughter’s family in Papua New Guinea in about 3 years – one of the reasons I’m really working on my health starting right now.  I talk with my God regularly and lean on Him.  I am a “listener” each week for our church’s AWANA club and enjoy the kids.

Comments

Thanks for looking at my site and coming to this page. I would love for you to leave any questions or comments below.  In addition, I’m open to new topics to research and comment on as they pertain to my own health and experience living with diabetes.  Please share your interests and questions in your comments.  I also love to hear others stories about how they handle their own diabetes issues.  I send out a monthly newsletter around the 1st of each month.  If you would like to receive that email newsletter, you can sign up here.

– Shirley

 

 

 

Let’s Check Out the Whole30 Plan

When I Decided to Eat the Whole30 Way During 2016


An image of a plate of green beans wrapped with bacon.
An image of a plate of green beans wrapped with bacon.

Recently, I’ve been reading more posts in the various groups I frequent about those who have decided to change to the whole30 way of eating.  This is certainly a change I can agree with and I must say that I decided to eat this way during 2016 and I lost 30 pounds that year which I attribute to the Whole30 way of eating.

What is Whole30?

Whole30 is a clean-eating plan created by Dallas and Melisssa Hartwig which is based on an initial 30-day nutrition plan that emphasizes healthy, whole foods and getting rid of foods that tend to cause negative health issues in people.

Continue reading “Let’s Check Out the Whole30 Plan”

More of the “Sunshine” Vitamin

Get your Daily Dsssss


An image of the sun
An image of the sun

Several of my docs have said I’m low on Vitamin D and I need to take a supplement.  My bloodwork showed I was low. So I’ve been researching this vitamin we all know as the ‘Sunshine Vitamin” because we get it from the sun.

Vitamin D is produced in our bodies in response to exposure to the sun, eating certain foods and by taking supplements.

There are several forms, including two that are important to humans: D2 and D3. Vitamin D2 (ergocalciferol) is synthesized by plants, and vitamin D3 (cholecalciferol) is synthesized by humans when skin is exposed to ultraviolet-B (UVB) rays from sunlight. The active form of the vitamin is calcitriol, synthesized from either D2 or D3 in the kidneys. Vitamin D helps to maintain normal blood levels of calcium and phosphorus.

There are real benefits to making sure you have adequate vitamin D.

  1. It fights disease (like MS, heart disease and the flu)
  2. It helps with weight loss
  3. It helps with depression

I take one or two vitamin D3 supplements each day.  (2000 IUs/each pill) Continue reading “More of the “Sunshine” Vitamin”

Why do I have Food Binges?

Fail and Binge – Yes I Do


An image with the text Failure on it
An image with the text Failure on it

I have been doing so well with my LCHF eating and Intermittent Fasting, and I love all the benefits and the way I feel when I’m doing things right.  But I do occasionally have some issues. I have the occasional binge eating fail. This is so disturbing to me when I do that and I feel awful afterward, both emotionally and physically.  My fibromyalgia pain returns, my hunger is out of control and my blood sugar tends to go way up because of what I eat.

This time, I had a real binge day yesterday.  I was really hungry the last couple of days and I cooked a hamburger meal with sweet potato fries, coleslaw, onions, tomatoes, baby spinach leaves and for dessert (this was so wrong!) I cut up strawberries and mixed them with blueberries, and served them with Cool Whip topping.  I ate my hamburgers with buns too – I usually don’t but couldn’t resist yesterday.  And last night I cut up the rest of the fruit and then ate several “sugar-free” cookies which still have carbs in them and are not good for me.  I ate some salmon dip with almond crackers too.  So I totally blew it yesterday.  Today, I’m getting back on track and fasting with water and coffee only. Continue reading “Why do I have Food Binges?”

The Body is Simply Amazing!

Our Bodies are Amazing


Image of scale showing weight of 228.4
Image of scale showing weight of 228.4

That was my thought as I got on the scale and weighed this morning.  The scale displayed the number 228.4.  I was amazed because yesterday was a day I ate a lot.  I had two meals (my Break Fast meeting with the support group and then two servings of crockpot pork tenderloin and veggies which included Irish potatoes and carrots) and then I binged on chocolate.  I rarely do that, but I was feeling low, had a stuffy nose and my hip was hurting and I was alone most of the day.  I found my husband’s stash of little chocolates and succumbed to the temptation – twice actually.  I probably had 20 of his mini Hershey dark chocolate bars.  Then I threw the wrappers deep into the trash bin.

Needless to say, my fasting BGL was 361 this morning, so I definitely dosed myself with Novalog.  But I am still amazed at the 228 pounds since I’ve been pretty stalled at over 230 pounds for a while.  Maybe my body needed a binge day.  I had set my next weight goal at 220 and it had looked very bleak at reaching that number for a month and a half now.  But today is a full fasting day for me and I’m assuming tomorrow’s number on the scale will be less that 228.4.  Maybe I’m going to reach 220 after all.  I’m going to drink lots of water to help my body purge toxins today. Continue reading “The Body is Simply Amazing!”

Learning How to Eat Ketogenically to Lose Weight

Ketogenic Eating 


For the past two weeks, I’ve been doing a lot of research on practicing a ketogenic lifestyle.  I’ve found out a lot about keto eating, its benefits and how to incorporate it into my intermittent fasting (IF) life.  This week I began preparing keto meals in a serious fashion.  I’ve been trying to eat more keto for while now but only recently figured out what I was doing wrong.

 

What Is Keto Eating?

image of fresh, gluten-free sald
A fresh, gluten-free salad

Keto is a really low-carb, high-fat diet.  It is similar to the Atkins, South Beach, and Paleo diets.  But it is even fewer carbs and more good fats.  This extreme reduction in carbohydrate intake will put your body into ketosis metabolically. When ketosis is happening, your body burns fat for its energy instead of carbs or glycogen from the liver.  Instead, of storing energy in the form of glycogen, the liver turns the fat into keytones, which supplies energy; your brain especially loves ketones.

There are several keto methods of eating.  I’m using what is called the Standard ketogenic diet (SKD) – a very low carb, moderate protein and high-fat diet.   My diet contains 75% fat, 20% protein and 5% carbs.  At least that’s my goal.  The first day of eating true keto for my only 2 meals that day, I dropped 3 pounds overnight.  Boy, do I love those Whooshes!  I can handle many more days of those.  In my research on keto, I realized that I have not been eating enough good fat.  I’m finding out that one of the reasons I’ve been having trouble with fasting for more than 20 hours, is that I get too hungry to hold out.  I’m finding out that when I eat enough fat and the appropriate kind of fats; now I do not have the hunger I was battling with and losing to.  I feel this is going to make all the difference in my fasting and my weight loss. Continue reading “Learning How to Eat Ketogenically to Lose Weight”

My insulin injections made me fatter!

Why my insulin injections and insulin resistance make me gain weight


image of injection kit
image of injection kit

Another part of the curse of being a Type 2 diabetic is that the treatment for my diabetes made me gain weight and gaining weight was hurting me.  It’s a vicious cycle.  My blood glucose levels go up, my doc prescribes more insulin to be injected, I gain weight and my blood glucose goes up more, so I need more and more insulin to force my blood glucose levels down.  As a diabetic, we find out that much of the standard treatment for our disease actually makes it worse instead of better.

In my research on insulin resistance and insulin and studying Dr. Jason Fung’s articles and videos, I’ve learned that insulin injections are not what my body needs to get better.  I was taking 182 units of insulin daily to keep my blood glucose numbers within a decent range.  But then I began intermittent fasting to lose weight and improve my health, I gradually reduced my insulin injections and within 2 weeks, I was off all my insulin injections and my average blood glucose level was 145.  My Intermittent fasting was like doing bariatric surgery to my body.  But it was bariatric surgery without a knife.  Bariatric Surgery is surgery enforced fasting according to Dr. Fung. Continue reading “My insulin injections made me fatter!”

Product Review – “Quick and Easy Ketogenic Cooking” cookbook

My Review of “Quick & Easy Ketogenic Cooking” cookbook


This book is the first ketogenic cookbook I have purchased in hard cover.  I have googled and found different keto recipes online but never purchased a full cookbook before.  However I’m really glad I got this one and got it in hard copy form.  I am overweight (to the point of obesity) and a type 2 diabetic with metabolic issues.  I also have fibromyalgia and spinal disc degeneration and use a wheelchair most of the time. (so exercise is pretty much out except for swimming).

Before mid-December, 2016, I was injecting 182 units of insulin daily.  Then I began my adventure with Intermittent Fasting (IF).  Within 78 days of starting IF, I was down to injecting under 10 units of insulin a day and I had lost a lot of weight (from 260 to 227 pounds).  I mostly practiced alternate day fasting and a few longer fasts (5 days is the longest fast I’ve done).  Most of my fasts were from 24-48 hours with a few 72 hour ones.

On my eating days, I eat low carb high fat (LCHF).  I try to keep my diet to a pretty low-carb, ketogenic style of eating.  Here is a link to a nice article explaining the ketogenic way of eating.  This way of eating has really helped my health, I have much less pain, my blood pressure is lower, my coloresterol is better and my weight is down a lot.  See my previous post on my lab tests before and after I began IF.

TITLE:  “Quick & Easy Ketogenic Cooking”. Time-saving paleo recipes and meal plans to improve your health and help you lose weight.

Author:  Maria Emmerich.  Ms. Emmerich is am international Bestselling Author.

Publisher:  Victory Belt Publishing, Inc. Las Vegas

Where to Purchase: This book is available at many book stores and online.  I personally purchased it on Amazon at a price of over $20.  Its on sale today for $17.82.  That’s a good deal.  Check it out.

Continue reading “Product Review – “Quick and Easy Ketogenic Cooking” cookbook”