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”

A Keto Asian Salad Recipe – Guest Post

Keto Asian Salad

My name is Shirley Dawson, and I’m writing this guest post for Jasmine, the author/creator of the AsianFruitWorld.com blog site.

I have been a type 2 diabetic for years, beginning my treatment with metformin tablets and then eventually requiring insulin injections.  I have learned that I can control my blood glucose levels to a great extent with my diet.  As part of my changing WOE (way of eating), I’ve turned to whole, less processed foods.  I shop around the edges of the supermarket in the produce and meat areas.  I enjoy using healthy, even organic produce in my meal preparation. I tend to eat and love great salads.  In addition, I try to eat low-carb to reduce the carb effect on my body’s blood glucose levels.

During 2016 I ate a “whole30” style diet and lost 30 pounds.  I’m continuing eating low-carb during 2017 and I’m losing even more weight.  I can happily eat a salad every day and I’m even creating my own salad cookbook “Salads to Live For” which I hope to publish some day. Continue reading “A Keto Asian Salad Recipe – Guest Post”

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”

Curing My Diabetes!

Will this Cure Me?

An image of a woman walking dogs
An image of a woman walking dogs

This week I decided to cure my diabetes.  This disease has disrupted my life over and over and I have suffered lots of pain, frustration and even fear over the years.  Plus treating it has been pretty expensive both money wise and time wise.  I discovered a book by Dr. Jason Fung titled “The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended“.  Dr. Fung claims that intermittent fasting (IF) has healed many of his patients.  I read this book and the testimonials of many of the patients who lost weight and got off all their diabetic meds and normalized their blood sugars.  It was very encouraging and I decided that I wanted to try this approach myself.  The one statement in Dr. Fung’s book that made up my mind is that


“…fasting is just like bariatric surgery without the surgery”

Continue reading “Curing My Diabetes!”

The Power of NO!

What do I Mean by the Power of NO?

Image of heart attack victim, copyright Microsoft.
Image of heart attack victim, copyright Microsoft.

This week I have been reading and researching NO. I’m not talking about the word “NO,” but the molecule NO (made up of one atom of Nitrogen and one atom of Oxygen). I’m talking about “nitric oxide.” I’ve been learning about NO from reading various articles on the WWW and also the book “The Nitric Oxide (NO) Solution” by Dr. Nathan Bryan of the Brown Foundation Institute of Molecular Medicine, School of Medicine, and University of Texas Health Science Center at Houston.

Dr. Bryan’s research is directed to understanding the interactions of exogenous dietary nitrate/nitrite on the endogenous NO/cGMP pathway and how perturbations (agitations) in each system affect cardiovascular health. The other authors are Dr. Janet Zand and Bill Gottlieb.



I’ve been learning that NO or nitrate oxide can do many helpful things in our bodies such as:

  • Help prevent high blood pressure,

  • Help keep our arteries young and more flexible,

  • Help slow or even reverse the buildup of plaque in our arteries and stop the formation of blood clots,

  • Help lower cholesterol,

  • Help reduce the risk of diabetes and its complications,

  • Help limit swelling and pain of arthritis,

  • Help reverse erectile dysfunction,

  • Help reduce the inflammation of asthma,

  • Help protect our bones from osteoporosis,

  • Help the immune system in killing bacteria,

  • Help skin damage from sun exposure,

And basically help our overall health, especially that of our arteries and cardiovascular system.

Continue reading “The Power of NO!”

My Lab Report/A1c level

Latest Lab Report

I received my latest lab report from my endocrinologist (diabetes doc) today.  As I suspected, it was not so great.  I knew my BG (blood glucose)  had been out of control before I saw him last and I was correct.  My A1c (glucose attached to red blood cells) was 9.1 with my average glucose level of 219.8.  Last December 2nd my average A1c  was between 6-6.5 (much better than later this year).

An average A1c for a normal person is between 4-6.  Diabetics should really work to get their average below 7.  Continued high BG levels make complications such as heart attack, stroke, kidney failure, vision and feet issues much more likely to occur.  I certainly don’t want any of those issues. Continue reading “My Lab Report/A1c level”

My Healthy Smoothie Recipe

Image of smoothie blending, copyright Microsoft.
Image of smoothie blending, copyright Microsoft.

Drinking my Smoothie

I’m sitting here typing and enjoying my delicious  healthy smoothie.  Since I’m really concentrating on healing my fatty liver right now, I’ve been fixing myself smoothies with healthy ingredients.

I’ve purchased a Hamilton Beach, single serve smoothie blender (not expensive at all, under $20) to use when I make my smoothies.

Here is the recipe I used for this one. Continue reading “My Healthy Smoothie Recipe”

Apple Cider Vinegar Every Day Keeps the Doctor Away

Its the Apples Dummy!

We have all hear the saying:

An Apple a day Keeps the Doctor Away”


Well instead of an apple a day, I take two tablespoons of apple cider vinegar (ACV) before a large meal.  The pectin in apples is an insoluble fiber that induces a feeling of fullness.  Apple Cider Vinegar does this also.  By drinking water with a couple of tablespoons of ACV, I can get a feeling of fullness from the fiber.  It also helps me to not binge eat at night – a failing of mine when I get too hungry. Continue reading “Apple Cider Vinegar Every Day Keeps the Doctor Away”

Why I eat Coconut Oil

Coconut Oil Has Had a Bad Rap!

Yes coconut oil is a saturated fat, which is bad, right? Not always.  In the case of coconut oil, the saturated fat takes the form of lauric acid, which is a medium-chain fat that metabolizes more easily into energy and does not store as fat.

Image of coconut, copyright Microsoft.
Image of coconut, copyright Microsoft.

As for coconut oil being a saturated fat; all saturated fats are not equal.  Some saturated fats like coconut oil are found naturally while others are manipulated into a saturated state through hydrogenation.  This is a process where hydrogen atoms are added to the oil to arrive at the end product which is a thick, rancid oil that has a longer shelf life.  They are sometimes called trans fats.

Coconut oil is powerful because of its lauric acid and medium chain fatty acids.

The composition of coconut oil elevates the LDL levels and prevents atherosclerosis.  This helps repair slow neural pathways and can improve cognitive functions and memory. Continue reading “Why I eat Coconut Oil”