Medical Background

Hey everybody, so in this post I am going to briefly talk about my medical/food history and how the Ketogenic diet has helped.

So in 2008 I was diagnosed with a condition called RSD which is reflex Sympathetic Dystrophy. It's a nerve condition that causes sever pain through out my whole body 24/7. You can read more about it in this link.RSDSA.org Well two years later in 2010 I was then diagnosed with a condition called Gastroparesis, which was caused from my RSD were my nerves stopped making my stomach work which caused paralysis of my stomach. I went through a struggle where I was on a feeding tube, IV therapy and even a time period where I relied on TPN which is Total Parental Nutrition as my main source of food (food through the vein.) Here is a picture of where my feeding tube was.

I struggled with my gastroparesis for about 2 years. I then learned what my body could eat and what it couldn't. For example I cant eat any soy products, anything with splenda, greasy foods, and spicy foods.

Jumping forward, during the school year of 2015 I became very fatigues. I couldn't so a lot of tasks including going to school, going shopping or hanging out with my friends. I was constantly tired all the time. I didn't understand why I couldn't focus and be up for most of the day. I was taking 5 naps a day and still feeling tired. By Christmas 2015, I had gotten to my breaking point. My weight was 205 pounds. I always told myself that I thought my weight was fine and if there was a problem with it then a doctor would have to be the one to tell me to change it, because I was not going to make the change on my own. Sad. I then got the news that I was prediabetic and i had severe insulin resistance. After trying to loose weight the normal way dieting and exercising and seeing no results, my doctor told me to try the Ketogenic diet.  Because of the TPN and feeding tubes it could be concluded that this was the reason I could not loose weight and so she told me to commit to the diet for 9 months and it would recent my metabolism and maybe I would loose weight in the process. I had my blood work done before I started the diet. My doctor found out that my insulin was very high at 164, normal is 10. She though I had a tumor, after finding no tumor she determined that I was just severely insulin resistant.

Well I started my Keto journey February 8, 2016. I got very depress in the beginning because I was sad that I would never be able to eat cake or donuts again. I also was told to do this diet with no help from a nutritionist. And i was doing this all by myself. I ended up doing my own research. I joined facebook support groups, watched youtube videos, and just familiarized myself with the keto lifestyle. I am very passionate about keto now. I believe in it and believe it is the only way my body works. Its been 7 months of keto and I have lost 32 pounds. I am now training with a personal trainer 3 times a day to build muscle and become more toned.

I am no longer fatigued that I need a nap to function, I can stay awake all day long. I can focus! I feel healthy!

Keto really has changed my life. The Ketogenic diet is also good for epilepsy, which I was diagnosed with when I was 10. A year ago I was able to come off my medication completely and to this day have been seizure free for 3 years.

So not only is Keto helping me reverse my prediabetic state, it is helping me with my epilepsy, and my gastroparesis. Also I had my insulin recently checked and I am not at a normal 10!

-Kari

The Compliments

Recently I have been getting a lot of compliments at work by my co-works telling me that I look skinny. That feels really good. It's hard to notice it myself though, the only thing I can really go by is my pant size. Clothes I haven't worn in 4 years now fit me, and that is the only really way I can tell I am making progress. When I see a before and now picture I can barely tell anything different beside maybe I have a little more of a waist now...I'm not sure.

 This past week I was suffering from a very bad stomach bug and couldn't keep anything in. Being on keto and the first time I had a stomach bug I was unsure what to eat, since the BRAT diet was out of the question. I pretty much survived on chicken broth, eggs, and tea. And that is all I ate for the past week. You think I would have lost weight during that whole ordeal, but no, I have gained, and I think it might be because I was taking Imodium like they were candy, to stop from going, or I am holding back more water weight. Anyway, I am still not back to my normal self. I only went to one gym session last week. Which was on Friday and it was restoration yoga, which was just getting my body back to exercise after that period were I wasn't doing any because of my sickness.

 School is going well. I love my new classes so far. (anatomy and physiology 1, humanities, and psychology). I don't start my new job until the 12, so in the mean time I am doing 20 hours of community service. On Monday I am taking the elderly to the zoo. The volunteering is for 10 extra points for my psychology class.

A lot of my friends have been asking me about this diet/lifestyle. Some even have decided to start the keto diet this week. I hope you all stick with it for at least 90 days. That way you will really let your metabolism reset.

Have a great week. Kari

Size 11

Today was my day off and I spent most of the day destroying my closet and trying my clothes on (the ones that never fit) and to my surprise these pants that I have in pink and blue fit! They are size 11. The last time I wore them was 3 years ago when I was at this same weight but I didn't get there in a healthy way, I got that way from depression and not eating, not healthy at all. But now I am healthier than ever! Thanks to keto. I am continuing my training, my trainer suggested yoga since my muscles are so tight, so this week I am going to try yoga with the trainer. I got a little bit of yoga when I was with the girl trainer and I liked it so I am excited to try it. If I like it I will do it every Friday.

So I recently updated my Facebook saying that I got a job. Unfortunately that job did not work out however I have just accepted another job this Friday with a local hospital-outpatient. I will continue to work at my current job too. I will be doing both jobs and going to school full time and training. I am excited to start school again, as tomorrow will be my first day of classes. I have also decided to change my field that I will go into. I have decided to go to school for Pediatric Occupational Therapy Assistant. I am still excited about it as I will still be able to be really creative in that field and there are more jobs available. I am hoping to get a job in a children's hospital would be my dream.

Here is a picture of my February 2016 body to my August 2016 body:

Lunch options

Without bread and a bun how are we going to make a sandwich? Well today I am going to share with you a few lunch options and a quick easy bread to make.

First off, there are many ways to make a sandwich without bread. One of my favorites is lettuce wraps. I like to put mayo and ham and mustard on a lettuces wrap and roll it up. You can also put chicken strips inside anything, add some cheese if you want.

Another way to make a sandwich with no bread is hollowed out cucumbers. I love this idea. I love putting mustard and cream cheese on a hollowed out cucumber and then putting ham inside.

Salads are also a great lunch option. I love spinach salads. Spinach with avocado, chicken, or ham, bacon, cheese, cucumbers, with a balsamic dressing, Full fat dressing are really good too! Make sure that you check the sugar and carb contents before buying it though. 

If these veggie sandwiches don't sound appealing you can try my super fast bread recipe. All it is is 1/2 cup of almond flour (not almond meal) and 1 egg. Place both ingredients into a bowl and mix. It will turn into a batter type consistency. Then I usually get a Tupperware lid but you can use a plate too. Spread the batter on the Tupperware lid to make a square. Place in the microwave for 90 seconds give or take depending on your microwave. It might get bubble in it and that OK
. It shouldn't need more that 90 seconds. Just make sure the egg is cooked all the way. take out and cut in half. This recipe only makes one slice of bread so if you want two double the recipe.

I like to put mayo on the almond bread and then put spinach, egg, (cheese), bacon and salt and pepper on it. It's so delicious, it's a really good breakfast sandwich.

Some other breakfast options are: my keto coffee, bacon and eggs, blueberry/chocolate chip keto muffins.

Hope this was helpful. 

~Kari

Grocery Haul

I have a few friends that have been interested in keto and what to know more. So this is a post about what to buy at the grocery store.

Produce:
Avocados (I love these and they are so good for you)
Asparagus, Broccoli, Cauliflower, Celery, Cucumber, Garlic, Green beans, Mushrooms, Onion, Green Bell pepper (red and yellow bell pepper have higher sugar contents so they are higher in carbs), pickles, romaine lettuce, snow peas, spinach (one of my favorites), all types of squash, and zucchini, lime and lemons,

The veggies  and fruits that you should have in moderation include carrots, tomatoes, sugar snap peas, red and yellow bell peppers, and berries (strawberries, blueberries, raspberries, and blackberries). When I say moderation I mean not everyday. Since my insulin is so sensitive I only will do it once a month but someone who is less strict on themselves I would say once a week.

Oils, Butters:
Olive oil, coconut oil (this will be your friend on the diet, I promise), coconut butter (which is dairy free), red palm oil, peanut butter, mayonnaise (watch out for added carbs), beef tallow, Ghee

Protein:
Fish, Shellfish, Whole eggs, meat (beef, veal, goat, wild game, grass-fed is better), pork (loin, pork chops, ham, watch out of added sugar in hams), poultry, bacon and sausage (watch out for added sugars in bacon and sausage), Peanut butter (go for natural)

Dairy:
Heavy cream (when I was eating dairy I love love heavy cream in my coffee!), Hard and soft cheeses, Sour cream, Cottage cheese

Nuts and seeds:
Macadamia nuts (LOVE these, they are a perfect fat snack!), walnuts, and almonds, cashews, pistachios

Flours:
Almond flour, flax seed, coconut flour

Moderation Flour: tapioca flour

Drinks:
water!, coffee, tea, crystal light made with stevia, almond milk, coconut milk, coke zero (if it agrees with you, I like to stay away from aspartame and splenda but if it works for you so be it), broths (bone or chicken or vegetarian, its important to keep your salt up!), Zevia.
Diet soda in moderation. Diet soda can lead to sugar cravings so watch out!

Sweeteners:
 Stevia!, Sucrolose, Erthritol, Xylitol, monk fruit, agave nectar (use with caution)

Spices:
sea salt, black pepper, basil, cayenne pepper, chili powder, cilantro, cinnamon, cumin, oregano, parsley, rosemary, sage, thyme, turmeric

Watch out for some medicine can have carbs in them.

Some other foods you can have are:
pork rinds, whey proteins powders, pumpkin, sugar free jello, sauerkraut, dark chocolate 85%


If I forgot something I will place a link here where you can read more foods that you can eat and which ones you should avoid: foods I missed.

Tips:
When starting the Ketogenic Diet I suggest getting the app myfitnesspal. This app will help you with setting your macros, calories, and tracking your food through out the day. For the first few months of the diet I would say use the app to help you track yourself, If later you feel more confident you don't have to track, but I'd say track it with the app for the first 3 months of the diet.

Next time I will talk about recipes and what to make for lunches, until next time...
~Kari

Back on Track: a little TMI!

I had a really nice time with meeting with people that support me at my pizza party. But now it's time to get back on track. One way to get back into ketosis after a cheat meal is to take a tablespoon of coconut oil. I did that this morning. Also after all that pizza I am bloated and a little TMI: I haven't pooed yet which I have a normal poo schedule so when its off I'm off. So to help that there the coconut oil, I took enough this morning that something should happen in about a half hour. I don't have any plans today so I though what a better way to detoxify the body ;) If you know what I mean. Me and the toilet are going to be best friends by the end of the day. I also ate 3 slices of bacon for breakfast.

Bulletproof Coffee:
coffee of your choice (I like Seattle's Dancing Goats)
Creamer of your choice (I use unsweetened almond milk, but you can use coconut milk or heavy cream or half and half)
Sweetener (I use Stevia.)
Coconut oil (if you have never had coconut oil before start with a half tablespoon then work up to a tablespoon. If you take in too much too soon then you'll be friends with the toilet all day too. I learned that the hard way)
Optional: Grass fed Butter (since I am doing no dairy I have not been putting butter in my coffee, I miss it but I really recommend it.)

Then usually I just mix it with a blender or magic mullet. I pour my coffee over ice, I just like cold coffee verses hot. But enjoy how you like.

If you are thinking about doing the ketogenic diet things I recommend are:
1. Getting a magic bullet. They are soon convenient when you are making self served meals. They are perfect for shakes, smoothies, coffee, recipes, ect. I will attach a link here on where you can purchase one: magic bullet.
2. Ridding your pantry or kitchen of bad food. If you have family members that are not doing the diet I would recommend making a section of the pantry of kitchen that is just there food. Knowing this you are not allowed to go in there drawer or cabinet. It is much easier if you can rid the kitchen of these temptations.
3. Grocery shopping for all the new food you will be eating. I will go into a detailed blog next time more about this, so stay tuned ;)

~Kari

7 months

Today marks 7 months I have been on Keto. And today was the day that I would start my normal diet again. I honestly didn't think this diet was going to do as much as it did. I'm surprised and now I am scared to abandon this diet. However I decided that I will just abandon it for the day. Tonight is my pizza party. I weighed myself today 174! I broke the 178-176 that I have been weighing in for the past month! I feel good and have a gym session this morning. The trainer wouldn't be impressed with me, but I am proud of myself and that is all that matters.

Eating Disorder?

While talking to the manager at my gym (who has a degree in exercise and psychology), I mention how when I think about carbs or think about eating them I get anxiety. He says to me " Kari, that could be means of an eating disorder." No! Why would that be means of an eating disorder? To me carbs are poison. The body does NOT need carbs to survive. And my body takes carbs and turns it into a negative making me sick and feeling awful. The Ketogenic diet is my savior in a way. Before the diet my life was miserable. I had to sleep all the time. I couldn't function. If I ate too much sugar I could not get through the day like normal people. Being afraid of something that makes you so sick and debilitating does not count for an eating disorder.

On Monday I started my HIIT and "new" diet. So I was going to start the targeted ketogenic diet, which is where you eat a high carb meal before you work out. I did that on Monday. Well my trainer decided that he was going to give me me a new food plan that consisted of broccoli, chicken and protein shakes for 10 days. I immediately told him that I was frustrated with the plan because when I signed up with him he said he was going to work with MY diet and now he is changing it? So you could see, I was very pissed off. After telling him that this diet has changed my life and my health and him still not believing me I figured I bring my mom in to help support me (cause then again she is paying for the sessions.) My support group told me that I shouldn't waste my time explaining Keto to him, but I really do like working with the trainers and I wanted to give it one last try before giving up (quitting and getting a refund.) So Yesterday morning me and my mom went into his office and spent and hour with him. I honestly didn't think it was going to go well. I expected us to leave, canceling the membership, which I didn't want. He turned out saying that he wanted what was best for me, wanted me to be happy, and if being on Keto makes me happy than he was all for it. However, He did tell me that he did not want me to eat saturated fats. At first I did not like this idea, all my cream, butter, and cheese would be taken away. But now thinking on it, I should be ok. Yesterday was rough but I will manage. I am still doing 5% carbs, 15% protein and 80% fats.

What is a weight loss party? So people keep asking me what a weight loss party is. I am having a party at Cici's pizza on August 8, 2016, for the celebration of loosing 30lb. I have not decided myself, if I'm going to be having a cheat day or not. But come to cici's at 6pm in Melbourne and celebrate my success with pizza!

All in all, I will continue keto with no dairy for the next 12 weeks. The exercise is going good, (3 times a week of High Intensity Interval Training) strength training. Hopefully by the end I'll be toned and fit.

-Kari