Tuesday, April 30, 2019

Keto Friendly Meal Replacement Bars

We all have found ourselves unprepared at lunch (or supper!).   I know I certainly have.   I usually pack a lunch to take with me to work.   I work as a sales rep and I am in my car in different towns each day, so I usually eat in my car.   It does make it very easy to stick to my Healthy Ketogenic eating plan.  However, some days I find myself unprepared.  Either I have meetings that lasted longer than I intended or I ran out of items I planned on packing for lunch.  It happens, LOL.   I keep a few meal replacement bars in my car for those situations (until it gets too hot to do so, as they will melt) and they have saved me several times.  When I travel, I put a few in my purse or my carry-on, to avoid expensive and unhealthy airport eating.  Ugh!  

The past work week I did an informal trial of various Keto Friendly Meal Replacement Bars and ranked them according to taste and according to how long I stayed satisfied from them.   In order they were:

Atkins Chocolate Chip Cookie Dough (3G Net Carbs, 13G Protein)
Atkins Peanut Butter Bar (3G Net Carbs, 16G Protein)
Quest S’Mores (4G Net Carbs, 21 G protein)
Slimfast Whiipped Peanut Butter Chocolate (3G Net Carbs, 7G Protein)
Bulletproof Chocolate Chip Cookie Dough (9G Net Carbs, 12G Protein)

Satisfied the Longest/Best:
Quest S’Mores (4G Net Carbs, 21 G protein)
Atkins Peanut Butter Bar (3G Net Carbs, 16G Protein)
Atkins Chocolate Chip Cookie Dough (3G Net Carbs, 13G Protein)
Slimfast Whiipped Peanut Butter Chocolate (3G Net Carbs, 7G Protein)

Bulletproof Chocolate Chip Cookie Dough (9G Net Carbs, 12G Protein)

Honorable Mention:
Hands down the winner in taste was the Atkins Chocolate Caramel Mousse Bar.  It is a snack bar, not a meal replacement bar, or it would be the winner!  This bar is NO JOKE!  It seriously tastes like a Milky Way!  Better than a Milky Way even!  Unbelievably good!  

What is your favorite meal replacement bar and what do you like about it?

Corresponding Youtube Video:  https://youtu.be/gy-fWu1IlT0

Thursday, April 18, 2019

Keto Myths

You’re doing the keto diet?  You know it’s not good for you, right?  You know that your body needs carbs to function, right?   You know that it is dangerous, don’t you (while handing their child a Happy Meal)?   You’ll never be able to run after your kids and keep up if you don’t eat some carbs!   If you are doing a keto diet, or “healthy keto diet” as many of us call it, I’m sure you have had those statements made to you. 

A Healthy keto diet is very different from a standard “healthy” diet.  It goes against many of the things taught to us over the years about eating.  This isn’t your Dad’s Atkins Diet from the 80s, but it is high in fat and low in carbs.  I’m going to talk about a few of the myths going around about this way of eating.

Many people mistake being in a state of ketosis with being in a state of ketoacidosis.  Ketoacidosis occurs in Type 1 Diabetics when they get dangerously high levels of ketones and blood sugar, who can’t produce any insulin.  It has NOTHING to do with a ketogenic diet, but rather is a result of impaired insulin function.  I used to be under this same assumption.  Nutritional ketosis is an entirely different state.  You do have ketones in your blood, but it is in a normal range.  It is impossible for a nondiabetic person to be in a state of ketoacidosis.

Contrary to popular belief, your body CAN live with few carbs.  As a matter of fact, it can THRIVE without them!   Our bodies are very good at using fats and proteins for energy, if you eat few carbs.  It will break down proteins to make glucose and it will break down fats to make ketones.   Studies are now proving that ketones are the preferred energy source over glucose. The heart and brain both run 25% more efficiently when your body is using primarily ketones for energy

Fatty liver disease is a condition in which the liver becomes clogged with excess fat due to elevated triglyceride levels within the body. The condition is linked to insulin resistance and prediabetes.   With a fatty liver, the liver becomes compromised and it can't metabolize insulin and regulate blood sugar levels properly.  One of the first lines of treatment for this condition is to start a ketogenic diet.  Studies from Duke University and US National Library of Medicine show that reducing carbohydrate consumption and increasing saturated fat intake helps the liver shed excess fat in as little as three days!    

Many people think that a keto diet can lead to kidney problems and kidney stones.  This just isn’t so.   Many people think keto is high protein (like Atkins Diet was), but that isn’t the case.  It is moderate protein.   Refined carbs can also contribute to kidney stones and they are pretty much eliminated in a keto diet, whereas high insulin can be very damaging to the kidney.  A healthy keto diet incorporates many vegetables that are high in potassium, which are actually good for your kidney function.

At the end of the day, you need to figure out an eating plan that works for you and you can live with.  I am very happy that I have incorporated a healthy keto diet into my life.  Do I strictly follow it?  No.   Do I follow it most of the time?  Yes, I do.   I would guess that I eat approx. 90% of my meals ketogenic.

If you have any questions, please feel free to ask.  If I don’t have the answers, I can get you hooked up with someone who can answer them

Tuesday, April 9, 2019

The Cruise That Almost Wasn't

We had been happily anticipating our 10 Day Southern Caribbean Cruise, scheduled for March 27th on the Crown Princess.  We had an entire year to look forward to it.  We did do a 7 day Eastern over Thanksgiving, however, to break up the wait.   You may be wondering why I mentioned this, well, you will soon find out just how this played into our cruise story.

We booked our flights through Southwest, as we really like them.   We wanted a direct flight from St Louis, as we needed to fly in the day of the cruise.   I know, I know, this can be a problem and we don’t like to do it this way, but we both needed to work on Tuesday, so we didn’t have any other option.   Our flight was scheduled to get in at 9:30am, so we had plenty of time in case there were delays.    On the Friday before we were scheduled to leave, I was sitting in a work meeting and I received a text from Southwest that our flight was cancelled.  Due to the grounding of the 737 Max 8 planes, our plane was rerouted and our flight cancelled.   Panic immediately set in!  I looked on the app for a different flight, but nothing was showing up that would work, except going in early the day before, which meant taking another day off of work, which was going to be a real hassle.  I got on the phone with Southwest (only a 9 minute wait for call back, not bad!) and the rep was wonderful.  I explained our dilemma and he put us on a flight that left St Louis at 5:30am going through Orlando.  We would be in Orlando by 9, so if there was a problem with our connection, we could rent a car and drive to Ft. Lauderdale.   Thankfully, all flights went on schedule and we arrived in Ft Lauderdale by 11:30am.   A quick Uber to the port and we would be on the ship!

I am a list maker.  I have a Cruise Packing List stored on my computer.  After 12 cruises, I pretty much have it down to a science on what we need and what we don’t need.    I had everything packed up the day before, all ready to go. I went online and checked in for our flights, 24 hours before.    I printed our boarding passes, luggage tags and put them in the folder with our passports.  I carry this in my purse for ease.  When I pulled out both passports, the lady looked at Dan and said “hmmm, you’re not Jack”.  I looked and the second passport in my case belonged to my Dad!  Somehow, after our cruise with him over Thanksgiving, I mixed up Dad and Dan’s passport.  We had Dad’s passport and Dad had Dan’s at his house.   THANKFULLY, Dan and I both have passport cards, also, that we always take with us on our cruise.   Dan had that in his billfold (I had checked that he had it before we left) and we were good to go.   I have to admit, I had a huge knot in my stomach for quite a while, thinking of what COULD have happened.  I did double check that I had both passports packed, it just didn’t dawn on me that I had mixed them up 4 months ago.  Lesson learned and catastrophe averted!

Princess does embarkation like a well-oiled machine, in my experience.   The Port of Ft. Lauderdale is the easiest one to navigate through, in my opinion.   We rarely wait and if we do, it isn’t for very long.  Within minutes we were hearing the familiar “DONG” as they scanned our cruise card after we walked across the gang plank.   I love that sound!  It means rest, relaxation, food and fun!  We were off to drop off our carryon, put our stuff in the safe and grab lunch.   Susan and Ron (sister-in-law and brother-in-law) were already on the ship, as they did the previous 10 day route before ours, and Ron said that they had coupons for the Crown Grill for buy one, get one free for embarkation night.  We went ahead and made reservations and headed to the buffet for a light lunch…..so we would be good and hungry for supper.

Crown Grill
The Crown Grill is an upcharge restaurant on the ship that you pay $29 each to go to.   In past cruises, we have eaten there on the last night, so this was a first for us.   I have to say, I wish we had eaten in the Main Dining Room instead.   It was Prime Rib night and their prime rib is usually pretty good.   The guys ordered steaks and Susan and I ordered Lobster Tails.   You could have both, for $10 more dollars, but I decided to just swipe a bite of my husband’s steak instead.   We were both disappointed that they don’t serve Lobster Bisque any longer, as we both really enjoyed it in the past.   The soup that our waiter recommended, that he said was similar, was not very good.    My lobster cake appetizer was quite good, though, and I do recommend it.   My lobster tail was quite tasty, but not any better than the ones we ate in the Main Dining Room. In the past, they brought out several sides dishes, served family style.  We had really enjoyed that.  They also used to bring out lots of toppings for our baked potatoes.   This time, the just put a few dollops of sour cream, a few chives and some bacon bits on our potatoes.  Not that that was bad, it just wasn’t what we had in the past and what we were expecting.  All in all, I didn’t feel it was a bad meal, but I wasn’t wow’d by it, which I was in the past.  I don’t feel that it was worth the extra $30 for us to eat there.  

AnyTime Dining
We always pick Anytime Dining, as opposed to Traditional Seating Dining, as we like to eat early (5:15-5:30), so that we can get a good seat for the shows that start at 7:15.   This works out well for us.   Dan and I don’t like to sit at a big table with people that we don’t know.  I would eat in the buffet over having to do that.   Maybe because I’m in sales and I talk to people all day for a living, I just don’t want to do it on a cruise.   Susan and Ron had found a waiter (Jonathon and his assistant waiter Elmer) that they liked at the end of their last cruise, so we asked for them each night that we ate in there.   They were polite, efficient and fun.   They didn’t have a 4 top table empty, so they put us in a 6 top by the window.    It seemed like the same people were sitting at the same tables around us most nights.   One evening we did have something funny happen.   A hostess that we had not seen before walked up with 2 people and sat them down with us, after we had already ordered and were eating our appetizers.  The look of confusion on all of our faces must have been apparent, because she stopped as she walked away and asked if there was a problem.   We said “no, no problem” and welcomed our tablemates.   They smiled and nodded at us when we introduced ourselves and then we realized that they didn’t speak English.    They said that they were from Bejing and nodded “no” when we asked if they spoke English.  They did understand us a bit, so we communicated by pointing, nodding and smiling.   The lady pointed to my husband and to his sister, sitting on either side of me, indicating that she could tell that they were related.  Susan put up 6 fingers to tell her that there were 6 siblings and she laughed, so she did understand that.    We had steak and lobster that evening and Jonathon brought out an extra lobster tail for Dan and for Ron.   I didn’t waste any time in snagging it for myself, LOL    Somehow, while I was talking, Dan told Jonathon that I didn’t want dessert and to bring me a plate with the words NOTHING written on it when he brought out desserts.   He complied and everyone had a good laugh, even our Chinese tablemates and they even took a picture of the plate.   Jonathon did bring me out my Love Boat Dream, that I ordered every single night we were in there, so all was good!   Overall, the food was good, everything was cooked the way that we ordered it and it was served in a timely manner.   Our waiters were friendly and prompt.   No complaints from us!

Horizon Court/Café Caribe
We ate breakfast about half of the time up in the HC.  I would get my coffee in the IC, though, and bring it up with me.  The food in the buffet was good, not great.   Dan ate lunch in there most days and he said that every time he went, he found something up there that he was happy with.  We ate supper up there two nights (Mexican night and German night).  Everyone enjoyed the food on Mexican night German night, I brought in a hot dog from the grill, so I was happy, LOL    The only complaint that I have is it was hard to find a table at lunch time.  Many times we had to walk around a few times before a table was available.  A little more seating in this venue would be great.

Salty Dog Grill
I consider myself a hot dog connoisseur (yes, I’m serious!) and I have to say that their hot dogs are A+++!   I ate one every single day for lunch and twice for dinner.   Okay, I admit it, some days at lunch I ate 2.   They are just that good.    Dan had cheeseburgers there several times and he said that they were always very good.   He had thought about ordering an Ernesto burger, but didn’t want to wait the 20 minutes that it takes to cook.   We like that the food is served in baskets as opposed to plates, as it made carrying them around easier.

International Café
I went to the IC early most days for coffee.  Some days we ate breakfast there, some days I took my coffee up to the buffet.  Dan enjoys the breakfast sandwiches there, along with the banana walnut bread.   My only complaint at the IC is what they DON’T serve any longer.   I kept going down, looking at the desserts to see if this is the day that one of my 3 favorite desserts were being served.   I was disappointed for several days in a row.  Finally, I asked a lady when they were going to have the peanut butter pudding with the chocolate on it and she shook her head and said “discontinued”.  Then I asked about the tiramisu….”discontinued”.   Then I asked about the chocolate/vanilla layered dessert…you guessed it….”discontinued”!   These were my 3 favorite desserts from there.   I have to say that the desserts that they did have, just seemed blah to me, so I only had one, that I didn’t even finish.   I was quite disappointed.  Dan and Sue were both happy to see that the pistachio pudding was on the menu several different days.   They both imbibed, to make sure that the powers-that-be knew that it was a good menu selection.   I still enjoyed my coffee, but I have to admit that my love flame for the IC definitely dwindled a tad bit!  My hubby, however, enjoyed several of the new desserts that he tried.  We both really like their sandwiches and he loves the shrimp salad that they offer.

Production Shows
The last 2 cruises (Royal Princess and Regal Princess) that we had completed had excellent production shows.   We were really looking forward to the shows on this one, because they were produced by the same person.   I have to say that I didn’t enjoy either of the production shows(Encore and Magic to Do) on this cruise near as much as the past 2 cruises.   They weren’t bad, but they weren’t really good either.   They had good moments, but not really any great moments.   The singers were good, but not great.   The dancers seemed to be slightly off on most of their dances.   Not bad, but not good, either.   Average, I would say.    Neither of the 2 production shows were something that I would have went back the next night to watch for a second time, while I would have the ones on our last 2 cruises.

Other Entertainment
We saw the comedy show by Troy Thirdgill.  He was excellent.   Very funny show.   I would see him!  He did 2 different shows on our cruise, before departing the ship.  We really loved the ventriloquist/singer/variety show performed by Michael Minor.  He had 2 shows and we attended both.  He could do really good impressions, without moving his mouth, and it seemed like the puppet was actually talking.   Very entertaining.   We attended a performance by Stephanie Hodgdon, who was singing a rock tribute to the Kings & Queens of Rock and Roll.   I really enjoyed her performance of Dreams, by Fleetwood Mac.   She totally nailed Bette Midler’s The Rose.   I felt that those songs were in her wheelhouse and I would have preferred more of those type of songs.  She did a good job on the rock songs, but I don’t think that Helter Skelter was really the best choice for the Princess Cruise Crowd.  Overall, she was good.  Not great, but good.   We also attended two shows by Gary Lovini, who was a violinist.  He was very talented and entertaining.  I would watch him again.    I did enjoy the Sweet Soul Music Show and the Blame it On the Boogie Show by the Princess Singers and Dancers and I felt that they did a pretty good job on that, but those were songs that I really, really like, so that might have something to do with it.

Cruise Staff
Our Cabin Stewart was very good.  I told Dan it was like he was a little stealth ninja, sneaking into the room every time we left to tidy it up!  He always seemed to get in there and do his job.  He kept our ice bucket filled and our towels refreshed, so no complaints from me.   He was friendly, but I really didn’t see him much!

The Cruise Director, Peter Tredgett ,did a great job.   I can’t say that I remember any Cruise Director’s from past cruises, but I will remember Peter.  We enjoyed him and we seemed to see him about the ship.  I did have a bit of personal interaction with him, as I won an Instagram Contest that they had.   Peter had asked us to take selfies around the ship, post them on Instagram and #crownprincess.  I posted several pictures and was surprised to have a voicemail from Peter on the last day that they especially liked my selfie with the wait staff from formal night and the one from the disco party and that I was the winner and would receive something in my cabin later that day.  We were both excited, as were Susan and Ron, as we contemplated what the prize would be!  A free cruise?  A Princess Gift Card?  No, it was better than that!  It was a stuffed Stanley Bear, LOL    All kidding aside (I wasn’t really expecting a cruise, I figured it would be a bottle of bubbly, which I have won before), the bear is very cute!

I did have the opportunity to be in need of assistance from Passenger Services, and they did a fine job.  I will discuss that in a bit!

All of the other staff we encountered were friendly and helpful.  It did seem like there were less bar staff working around the pools, taking orders and delivering drinks.   But, the ones I did see were friendly. 

MUTS   When we first started cruising, we LOVED MUTS.  We had said that we wouldn’t want to cruise on a ship without it.   Now, we hardly use it.   Whoever decides the lineup/schedule needs to rethink what they are doing.  On sea day they did have a movie at 10am, but at 12:30 or so they played a concert.   In the past, they would play another movie.  The next thing was usually a concert again.  This is prime sun time.  They should be playing movies.  Then sometime between 3 and 3:30 they would start a movie.  Usually it was a decent movie.  But, who can sit there until 5:30 to watch a movie?  Most people need to go and start getting ready for dinner, especially on formal night.  It would have been better to play the movie around 1 and then play concerts late afternoon, where people aren’t really watching it any way.  They did have some good movies playing, but WHY do they need to keep playing Mama Mia!!  Then, to add insult to injury they played Mama Mia 2!!   Seriously, stop it!  It’s played on there for YEARS.  Stop it!  The movies in the evenings looked like they were well attended.  The weather was perfect for it, too.

Aruba.   We had never been to Aruba and had wanted to cruise there for several years.  We love the B & C of the ABC Islands (Aruba, Bonaire, Curacao), so we figured we would love Aruba, too.   It was warm and beautiful.  We booked a snorkeling excursion through a company we found on Trip Advisor, Aruba Watersports Center, and they did a great job.  They were friendly and helpful.    The snorkeling was better in Bonaire, but I was very happy with Aruba Watersports.  If you want a strong rum punch, they make some good ones!  Woo baby!     After snorkeling, we went back to the ship to drop off of stuff and grab a bit of lunch.  We then walked into town to do a little shopping.  The shopping there was pretty good.  When it was time to head back to the ship, I put my hand in my pocket and realized that I had lost my cruise card.  I have never done this before.  I have to admit I panicked a bit, LOL.  To complicate matters, I didn’t have ANY ID with me.  Every other time I carried my passport card, but this time I ran out without it.   When I got up to the first security checkpoint, I didn’t have ANYTHING to show them.  I told them my story and they looked on the ship manifest and they let me in.  My dear husband, was standing behind me telling the lady that he didn’t know me and I looked shady.   I had to repeat this again when I got to the ships security check point.  They asked me my info and cabin number and they cross checked it with the photo that they had taken of me.  They let me on the ship and told me to go to Passenger Services to get a replacement card.  Yeah!  I wasn’t stranded in Aruba!  But, I guess if you have to get stuck somewhere, it might as well be Aruba!  Passenger Services was friendly and they made me a replacement card quickly.   Another crisis averted.

Bonaire.  We had been to Bonaire last year and LOVED it.  The snorkeling was wonderful.  I booked a private excursion with Woodwind, as we had used them last year.  A few weeks before we sailed, I received an email from Woodwind that they “had to take their boat out of the water and will not be doing any trips March 31st”.  When I asked for a recommendation, they recommended Sea Cow.  I tried to book them independently, but they had already contracted with Princess for that day.  So, I went on Princess’s site and booked it.   I highly recommend the Sea Cow folks.  They were friendly, knowledgeable, and I would definitely use them again.  The snorkeling in Bonaire was better than in Aruba.  I also think we saw more fish and a bigger variety of species than we did last year.   I did have a bit of a mishap, about half way through, I got stung by a jellyfish!  I had no idea what had happened, just that my leg was burning pretty badly and it hurt.  Two people that were behind me in the water were stung, also.  Then, I saw a few of them around me.  I told our guide and she said not to worry about it and that she would pour some vinegar on it when we got to the boat.  It hurt, but it makes a good story now! LOL  By the next day, the marks were no longer visible.

Grenada.  We had also been in Grenada last year, so we decided to just do a beach day.   We found a nice beach and rented 4 chairs.    It was a nice relaxing day, no complaints! 

Dominica.   Last year we were supposed to go to Dominica, but they changed the port to Martinique, due to the hurricane damage.   After speaking to a guy in Grenada about a great place to snorkel in Dominica, so I went online to try and book something for the next day, but I couldn’t find anything.  So, we decided to file that info away until next time and just explore a bit.  Susan and Ron went on an excursion through Princess and Dan and I headed into town to explore and shop.   The port where we docked had a lot of construction materials around and not really any shopping.  The Regal was parked at the other dock and there was shopping down there.   It was about a 30 minute walk, so we decided to go walk out breakfast off.  It was an easy walk and there were sidewalks most of the way.  When we got to the “town” area, we looked for shopping, but we seemed to be in a not-so-great area, so we headed back to the area around the Regal.   There were lots of vendors set up shop there and we found a shirt  for hubby and a dress for myself, so we hopped on a shuttle ($2/each) and went back to our ship.   When we were sailing away from port, the Regal played the theme from The Love Boat to us.   Everyone loved it.  That was one of my favorite things when we sailed on the Regal and the Royal.

Sea Day.  We had 2 sea days at the beginning of the cruise and I wouldn’t even mention this third one, but it was rather exciting, so I will.   We were sitting in the IC having coffee/breakfast and Dan looked out and said “a whale”!  We all looked out just in time to see a whale jump, again!  We watched for a while and saw it jump several times.  It could have been a couple whales, but we only saw one up in the air at a time.  It was only about 100 yards from the ship and it was like he was showing off for us.  We had a perfect view from the 5th deck.  Susan went up to deck 7 to watch for more whales and we went about our day.   Dan and I ate lunch on our balcony and while we were sitting there, we saw several whales jumping in the horizon.  Several, as in approx. 30 different jumps.   It was such a pleasant surprise, as we weren’t expecting it at all.

St. Thomas    We have been to St. Thomas several times and decided to just take a taxi to Megan’s Bay to swim.  We should have brought our snorkel masks, but we didn’t.  We had a great day on the beach and swimming, though.  We had a few turtles that entertained us for a while, also.  A taxi is $8 per person, each way and the admission to the beach was $5.00   It was a very nice beach day.

Princess Cays.  Many times I elect to stay on the boat at Princess Cays, as I enjoy the boat with less people.   Dan decided to stay on the boat, but I went in with Susan and Ron.  We waited until 10:30 and there was no wait for a tender ashore.   We did take our snorkel equipment and we found chairs at the far end.  The water was clear and beautiful and we had a wonderful beach day.  While on the each, we saw what looked like a rainbow circling the sun.  I had never seen that before and it seemed like 50 people were staring at the sun taking pictures.  I took one, but it didn’t do it justice.  I took the ferry back to the boat and ate a late lunch and then just relaxed on the balcony and read.

Chair Hogs.   I was so pleasantly surprised on this voyage!  I did not see hardly anyone reserving chairs.  You could go out at any time and find a fairly decent place to sit, even around MUTS.  Everyone I encountered was being super polite and they were picking up their towels when they were leaving and they weren’t leaving a book/bag on a chair and walking away for hours at a time, like we have seen in the past.  It was refreshing to see!

Disembarkation.   Usually we do walk off, as we need to head to the airport early and hop a flight.   This time, our flights weren’t leaving until 3:15 pm, so we elected to stay on the ship as long as we could, LOL   We had a 9:45 disembarkation time.  We had a nice breakfast in the Horizon Court and  then sat in the IC and then Michaelango until 9:45.    It went very smoothly, we didn’t have to wait long and customs was a breeze!  We were outside, hailing our Uber in no time.   For 4 people, with luggage, to get from the port to the airport it was $28 and change.   Not bad.   Flights home were uneventful and now we are at home ready to work off the 6 pounds (me) and 8 pounds (hubby) that we gained.  It was worth it!

All in all, it was a great cruise.  We had a bit of adventure with the passport, lost cruise card/lack of ID, jellyfish sting, but that just adds to the story!  We have noticed several penny pinching things, but nothing too drastic, yet!  We love Princess and will continue to support them, but hope that they don’t keep cutting out things here and there.  We’ve heard that they hired a company to help them increase their profit margin, which is a good thing, unless it brings down the overall quality of the product.   It was a wonderful 10 days and I wish that we were repeating it again soon!

Saturday, March 16, 2019

What is Fat Adapted? How Do I Get There?

Have you heard the term “fat adapted” and wondered what it was?  It means that your body is burning stored body fat reserves for energy/fuel.   Does it sound too good to be true?  It’s not, it is wonderful!   You will have sustained energy levels without all of the energy crashes!  You will be more alert! You will have less cravings!  Like I previously said, it is wonderful!

However, thanks to the typical Standard American Diet that we tend to eat, our bodies are used to running on a constant supply of carbs.   A few hours after eating, our supply gets low and we can experience low blood sugar.  That can lead to dizziness, brain fog/fuzziness, inability to focus/concentrate.  In other words, a sugar rush, followed by a sugar crash.  What do we do when we experience this crash?  We eat carbs, which sends blood sugar levels through the roof and the cycle continues.

When this happens, your body combats the flood of glucose by sending out more insulin.  The insulin works to get the sugar out of your bloodstream and into your cells.   This then sends out signals that you are hungry, usually for more carbs.  This can lead to weight gain, especially around your midsection. 

What if, instead of constantly relying on eating carbs, you could use the excess fat on your body as a steady source of fuel.  You can! That is the wonderful world of fat adaptation!   But, how in the heck do you get there?   You follow a healthy ketogenic eating plan.  To do that you:

1.  Eat a low carb diet (usually less than 20 net grams per day).
2.  Increase your intake of healthy fats.
3.  Eat a moderate amount of healthy protein.

By eating low carb, you will burn through the carbs stored in your body quickly, so that you can tap into your stored fat for energy.  The “good” fat you eat will keep you feeling full and satisfied between meals and you will able to go 4-6 hours between your meals without feeling hungry.   Many can go even longer than that and practice Intermittent Fasting, but we will get into that in a later post!  Those peaks and valleys of energy that used to plague you will be gone, as you use your stored fat for energy.  It’s a beautiful thing!

Friday, March 8, 2019

5 Benefits of a Keto Diet – Other than Weight Loss

Let’s face it, the number one reason people go on a ketogenic diet is weight loss.  It works.   It puts your body into a fat burning state called ketosis, where you burn fat for fuel.   But, many people are nicely surprised find that they experience OTHER benefits as a result of this way of life.

1. Brain Health (reduction of brain fog)
I can’t say that I suffered from brain fog before I had cancer, but I certainly had it during and after chemo.   Once, I was trying to deliver something to a business in my little town of Canton and I got lost.  I drove around for about 15 minutes and called my husband crying.  I was lost in Canton!  I had a horrible case of chemo brain.  It would come and go and it was very frustrating.  While in ketosis, people (including myself!) report an increase in concentration and mental sharpness.  I know I think more clearly.   It also works as a mood elevator.   A ketogenic diet has been studied extensively in epileptic children.  This is a common neurological problem that causes unpredictable seizures. Studies show that half of all patients will experience at least a 50% reduction in the frequency of their seizures on a ketogenic diet.  

2. Helps Prevent and Reverse Type II Diabetes
A keto diet reduces blood glucose levels and subsequent insulin release.  Carbs cause a quick rise and fall in blood glucose.   Refined carbs have an even quicker insulin response.  Frequent blood sugar swings will also spike your hunger hormone, which can leads to overeating.  We tend to crave carbs after we eat carbs.   I know that I certainly crave carbs after I eat a non-ketogenic meal.  It is a vicious cycle!

3.  Increased and Sustained Energy
Do you ever eat a candy bar and get a rush of energy?  How do you feel an hour later?   Sluggish?  I know I do!  Energy that is derived from carbs comes quickly, but it goes quickly, too.  Fat is a much better energy source.  I know that many athletes think that they NEED carbs to be able to perform, but it just isn’t true, once you are fat adapted.  I will write about fat adaptation for my next post! 

4.  Reduces Risk Factors for Heart Disease
Cardiovascular disorders (heart attacks, stroke, coronary artery disease) are a leading cause of death.  A ketogenic diet can reduce many of the risk factors for these.  A few of the risk factors are high blood pressure, diabetes, inflammation, high blood cholesterol.  We used to think that a high fat diet increased our risk factors for this disease, but that isn’t the case.   Fat is essential for cardiovascular health.  However, the type of fat is key!  Omega-3 fatty acids and other polyunsaturated fat are very good for you.   However, trans fats raise LDL cholesterol and lower HDL cholesterol and are bad for heart health.

5.  Cancer Prevention and Cancer Fighter
As a breast cancer survivor, this is the #1 reason that I switched to a ketogenic diet.   Will my ketogenic diet CURE cancer?  No, it will not, but it CAN help in the fight!    Being in a state of ketosis starves cancer cells, which thrive on glucose.  Can they survive without glucose?  Yes, but the cancer cells have to work extra hard to spread.  Running your body on ketones, as opposed to glucose, deprives the cancer cells of their preferred choice of fuel.  Also, as stated above, being in a ketogenic state reduces inflammation, which is also linked to cancer.   Like I said, it will not stop my cancer from coming back, but I want to do everything I can, in my power, to discourage it from coming back.  I know that it may.  I also know that there are many risk factors and susceptibilities in our bodies that we can’t change, but my diet is one that I CAN control.    Do I eat a healthy keto diet every single day?  No, I do not.   I am not obsessive about it, but I do TRY to eat keto most days.  Why wouldn’t I?

There, of course, are a lot more in depth reports/studies on these findings, but this is a quick “cliff notes” version.  I continue to read and study this and I find the subject fascinating.   Next up.....fat adaptation!

Wednesday, March 6, 2019

What Is Apple Cider Vinegar and Why Do I Use It?

Apple Cider Vinegar (ACV) is vinegar made from fermented apple juice.  It is 94-95% water and 5-6% acetic acid [2]. It also contains trace amounts of other acids, such as malic acids as well as several minerals. It alone is not a good source of nutrients or fiber.   However, it’s health benefits come from its acids and even phytochemicals and it is used in cooking as well as a home remedy.

I get asked, a lot, if ACV can be used on a Ketogenic Diet.  YES!  It is an extremely low carb condiment and it effects your blood glucose levels in a positive manner.  It can help aid you into getting into ketosis a little quicker and it boosts the effects of a ketogenic lifestyle.  So, what are the benefits of ACV, you ask?  Well, here are 5!

1.  Blood Glucose Levels.  ACV can have a positive impact on blood glucose levels. Many people who go on a keto diet to so to balance out their blood glucose or manage diabetes.  the keto diet effectively lowers both blood glucose and insulin levels and ACF boosts this effect.  Studies show it reduces blood glucose and insulin response.   

2.  Reduction in Appetite   Since ACV slows down digestion it promotes a more favorable release of blood glucose, which improves overall blood glucose levels, it makes sense that it also helps curb appetite.

3.  Weight Loss   Since it does support glucose regulation and helps curb your appetite somewhat, it can definitely aid in weight loss.

4.  Inflammation.  ACV has been found to reduce inflammation, which is very hard on your body! Many diseases in our body are caused or made worse by inflammation.  ACV exerts anti-inflammatory and anti-oxidant actions.

5. To Fight Bacteria.   Because ACV is acidic, it can kill bacteria, fungi, and some studies are indicating, possibly even viruses.  Acids disrupt the membranes of these microorganisms as do highly alkaline compounds. However, researchers believe that this could partially be attributed to the polyphenols in ACV.   ACV was effective against E. coli, S. aureus and Candida.

So, which ACV should you choose?   Raw and unfiltered varieties are cloudier and develop what is known as the “mother,” which is a colony of acetic acid bacteria and yeast. This structure is completely harmless and studies show that the “mother” contains health-benefiting compounds that may further boost vinegar's health effects.  So, look for one that has the “mother” written on the label.  I have been purchasing Bragg’s, which is a very good product and is easily found in most grocery stores.

Here is a picture of mine, I leave it on the counter, so that I don't forget it.   Yes, I drink it in a shot glass that I picked up on a cruise!  Yes, I make a face and a funny noise every time I drink it, but I love it, LOL!

Tuesday, March 5, 2019

Happy Results and Longer Days!

I am happy to report that my scans were clear and that my report from my Oncologist was good!  Praise the Lord for that!  Thank you to everyone who prayed for me, sent me messages and rejoiced with me in the good news!   I have to say, this test cycle went easier for me than in the past.  I had less anxiety this time, especially during the week between scan and results.   I only had a few times that my mind "went there".    I will go back in 3 months for bloodwork and then again in 6 months for scans.  This is my new "normal".   I am fortunate, I had a 100% response to treatment, so I'm not complaining about my "normal".

On a different note, the days are getting longer and I'm really glad about that!  As much as I love seeing the seasons change and seeing the beauty of the snow, I'm ready for some warmer, longer days!   Dan's school district has had 10 snow days this school year!   Crazy!  I remember recent winters where we didn't have hardly any snow.   Our upcoming cruise will be a pleasant diversion and I hope we bring warmer temps back with us!

Wednesday, February 20, 2019

Schedules, Updates, Random Thoughts

Well, here it is 2019 and I have really neglected blogging.   I’m not sure why.   I enjoy it.   I think about doing it, I just don’t seem to do it.   I hear excuses from people all of the time about exercising.  They tell me “I think about it, I just don’t seem to do it”.   Being discipline at exercising is easy for me.  Actually being disciplined at things USUALLY comes easy for me.  If I write it down, I will usually do it.  I like to schedule my days.   I guess once a week or so I need to schedule in writing in my blog!  Why didn’t I think of that before? LOL

A lot has happened.  In November, Dan and I took a cruise with my Dad.   It was wonderful, but we came home in the middle of the Thanksgiving snow blizzard.  Welcome back to Ilinois!  We had a great Christmas, up until Christmas Day.  I woke up really sick.  I ended up with Influenza A and I was sicker with that than I ever was from chemo.  I was flat on my back for 10 days with a high fever.  DO.NOT.RECOMMEND! 

I’m teaching fitness classes again at the gym.  It feels good to get that part of my life back.  It was always such a big part of my life.  While I was undergoing treatment, I kept all of my certifications up.  I didn’t know if I would ever go back to teaching again, but I wanted that option.   I love to workout and I love to motivate other people to workout.  I want to make it FUN!

Ryleigh and Keighley are thriving.  They are very active at school, Ryleigh does cheerleading and Keighley is in student council.  Both girls are good students and have  grown into wonderful little ladies.  They are both playing softball and are very good at it, if I can brag for a bit!  Ryleigh is a really good pitcher and it will be fun to watch her develop her skill even more in high school.
Kyla turned 2 and is a toddler, not a baby.  Although, I caught myself last week saying that I wanted to see “the baby”.   It is fun to watch her learn new things and to hear her say she wants to go to “my grandma’s house!”   Two days ago, Kyla became a big sister.   Luca Lynn Arnold joined our family and we are already in love with her!  It’s hard to believe our little Steff had a 9 pound, 4 ounce baby.  She’s precious and very sweet.

Here I sit, February 20th.  The night before my birthday.  Maybe that is why I am feeling reflective tonight.  I don’t know.   I also have my scans tomorrow.  I get scans twice per year, to check for cancer.   I am a little more than 2.5 years post treatment.  I will get checked twice per year for 5 years.  My type of cancer has a higher recidivism rate for 5 years.  After that, it goes down to lower than the general population.   In the past, I have been full of anxiety pre-test.  I’m not feeling any anxiety tonight.  I feel peaceful.  I feel happy.   I feel healthy.  I feel blessed.