Category: Personal Development

Ultra Keto

Have you heard of Ultra Keto? Do you have a lot of weight to lose? Have you been on every diet out there, lost weight and then gained it all back and then some? Then let’s talk Ultra Keto.

Low Carb is considered keeping your daily carb intake to below 50 grams. Keto is considered keeping your daily carb intake to below 25 grams. Ultra Keto takes the tracking out of the mix and adds in fasting.

The science behind a keto diet slashes intake of foods that turn into blood sugar. With little sugar to use as fuel, the body must turn fat into ketones to use as an alternative fuel. Studies show this spikes fat burning up to 900%. Plus, as blood sugar drops, so do levels of insulin, a hormone that locks us in fat-storage mode. Read “Why We Get Fat: And What to Do About It” by Harvard-trained science writer Gary Taubes.

Also “The less insulin you make, the more fat you burn,” says Obesity Code author Jason Fung, MD. That’s where fasting comes in. Even low-carb meals trigger the release of some insulin. Says Dr. Fung, “To lower insulin as much as possible, keto plus fasting is the ultimate combination!”

Fasting triggers our bodies to get rid of cellular waste and damaged cells. Kind of like rebooting your computer to get all the proper downloads, etc. you are to have on it. As a result of this fasting, metabolism increases, energy amps up “and overall health is rejuvenated,” notes Dr. Fung.

Some ways to fast would be intermittent fasting every day or every other day – nothing to eat after 8pm until around 11-12 noon. Other ways to fast would be to eat one big meal a day in the evening, or to reboot with a 60 hour fast.

Sometimes this just means you have to listen to your body and learn to only eat when your body tells you you need food. If you go to find something to eat in the kitchen – ask yourself if you’re hungry or are you bored?

When I first started doing intermittent fasting – The first day I didn’t even think of food, the second day I realized that I eat in the morning more because I was always taught that breakfast is the most important meal of the day – it gets your metabolism started. Ha ha I didn’t realize that I could teach myself that breakfast can be at noon! I also never do intermittent fasting without taking my ketone supplement.

I hope you all have a fabulous week and experiment with intermittent fasting to see how you like that. Next week we are going to discuss doing a keto reboot which is a 60 hour fast.

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Good Intentions

Have you ever thought about Good Intentions? I think we all set out with good intentions, especially when it comes to our lifestyle! There are many quotes out there about good intentions.

The above being one of them. We are going to talk about good intentions or just being intentional. Intention is defined as “An intention is an idea that you plan (or intend) to carry out. If you mean something, it’s an intention. Your goal, purpose, or aim is your intention. … You may have the best intention of cooking an incredible meal, but if you leave the burner on and burn the house down, you will not be remembered as an excellent chef. “

We start with an intention – low carb keto lifestyle! To make something intentional you have to have an idea of what you want to accomplish – there’s that goal thing again!

Start right now by pulling out a piece of paper or starting a new document on your computer and WRITE down what you want to accomplish. This serves to help remind you each day, but it also helps hold you accountable. If I want to accomplish all of the things below, I need to know where to start or I’m drifting out there in lala land with no direction.

Take a few minutes each day to remind yourself of what you want to accomplish. Maybe you want to lose weight, or just better your health, or get rid of the joint pain, or help with your mental focus? Without some idea or goal of what you want to accomplish you’re just kind of floating out there with just an idea and no committment. Let’s write it down as a plan. This isn’t the first time we’ve talked about writing it down.

What do you want? Once you’ve written it down and know what goal you want to accomplish, now we can come up with a plan. My original plan when I started was to lose 25lbs. I had tried every DIET out there and I had great success for a while, but it was always temporary – Mindset for a DIET is temporary so make it a LIFESTYLE. I didn’t have any other intentions on my mind but to lose 25lbs.

I started out by taking a Ketone Supplement. This allowed my body to adapt to a Keto lifestyle and while it was adapting I did some research on the keto diet. I knew after a week I wanted to incorporate the keto diet into my regimen as well as the ketone supplement. I weighed and measured the day before I started anything. I then didn’t weigh til day 30. I did start to measure different areas along the 30 day journey. But for the most part I didn’t even need to do that because my clothes started fitting better and getting too big. The first inches I lost were on my face and then I lost inches on my back. (yeah my back!) I didn’t realize how much fat I had on my back. It’s not exactly some place that we see every day. My first week I did just the supplement and then the second week I started eliminating carbs. Very important not to do it all at once – leads to the keto flu and that is miserable.

The second week I eliminated bread the first day, pasta the second day and sweets the third day. If you have followed me for any period of time you know that I love sweets. That was the hardest. It took 3 days to get rid of the cravings for sweets. Bread and pasta and potatoes were much easier to eliminate. Give yourself some time. Maybe you have to take two days for each of the categories. That’s ok. This isn’t a DIET it is a LIFESTYLE.

For 90 days I stayed very strict keto and using my ketone supplement once a day. I lost a total of 27lbs and 3 pants sizes. I have now maintained for almost two years. It is the first time I have ever been able to maintain like this. My intentions were to lose 25lbs. I lost it and then I have been able to keep it off. As long as I continue to take my ketone supplement I can go low carb most days and still not gain any weight back. I still weigh myself just once a month. I can always tell if I’ve eaten too many carbs in one sitting or eaten too much in one day, because I feel horrible. Just that over-stuffed, miserable feeling is enough to get me back to my low carb keto lifestyle.

If you are wanting to get started and don’t know how, just send us a message and we can help. I have a 5 day meal plan and we are working on a 30 day meal plan to help someone get started and incorporate the ketone supplements.

Thanks for taking time to read our blog. Have a fabulous week.

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How to Stay Motivated Week 6

Visualize and Reward Yourself

So in recapping Take It One Day At a Time, Surround Yourself with Positivity, Ask for Advice, Know Your “WHY”, and Keep it Fun have been the topics over the last 5 weeks.

Today we are going to talk about two topics: Visualizing and Rewarding Yourself

Visualizing is a very important part of the process. Most of us see ourselves in the mirror and if you’re a woman you generally see yourself a lot bigger than you are or you can’t see the changes that your body is making because all you see is the woman in the mirror of the past. So you have to dig deep and as you change your body you have to change your mind and the picture that you had of yourself.

On my weight loss journey – I couldn’t always see the new me because my shape didn’t really change, I just got smaller and bought smaller clothes. Everyone else sees you at the new size, but you have to change your minds view of you. I lost 27 lbs in 3 months. Now I have maintained for 2 years at that same size and I love it.

My daughter, on the other hand, has lost over 95 lbs in a year and a half and she has had many milestones to deal with. Just being able to go to a regular store and not have to buy at a big girl store was mind boggling to her. She is dealing quite nicely with it, but she still has her moments – till you change the picture in your head of who you are – where she has issues really knowing that she has done it. She is in the best shape of her life and it all started because she wanted to be able to walk around Disney World with her 5 year old daughter.

Rewarding yourself then becomes something that isn’t FOOD related. When I’ve been on diets before in the past I used to reward myself with one of my favorite dishes or eating Mexican and having as many chips and salsa as I wanted.

My recommendation is to use NON-FOOD rewards. Go spend $ on a new outfit in the size that fits you now. Go to a concert. Go for an adventure to a new destination that you never thought you’d be able to do. Go hiking. Find something that is NON-FOOD related as a reward. Rewards are very important because it makes us feel like we’ve accomplished something and feeling accomplished helps our mind to know we are accomplishing something.

This is where that plan that you wrote at the beginning comes in. You need to set your goals – When I’ve lost the first 10 lbs I will ______. When I’ve lost the first 25 lbs I will _______. Those things aren’t written in stone, but they can help you have a clearer picture of where you are now and where you want to get to and if the reward is already written down then you can wrap your mind around it and fulfill it and reward yourself. Writing down rewards is also part of the visualizing process. Knowing where you want to get to.

None of this is easy, but all of it can be easier. And we are always here to help. Also don’t forget that exogenous ketones can always help as well and keep that journey moving forward faster and make it so that it isn’t impossible to accomplish. Have an awesome week.

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How to Stay Motivated Week 5

Keep It Fun!

So in recapping Take It One Day At a Time, Surround Yourself with Positivity, Ask for Advice and Know Your “WHY” have been the topics so far.

This weeks topic is “Keep It Fun”. How do you keep a lifestyle like this FUN?

So keeping it fun may consist of playing at the beach with the kids or taking long walks in the mountains or just eating right. On our blog we have posted some really good recipes of FOOD which is what most of us want when we think of being on a “DIET” but remember, we are not on a diet we have moved to a lifestyle. When you change the mindset from “DIET” to “LIFESTYLE” you will be amazed at how food takes a back seat.

Maybe you think you will have to give up certain foods – like PIZZA. If pizza is one of your staples every week, then hit the highlighted pizza button above and go see how easy it is to make pizza and stay keto, low carb.

Are you a sweets eater like myself and think you have to have sweets or you’ll die then maybe you like brownies or maybe you love zesty lemon bars. Maybe you are looking for some dishes made with shrimp that are super easy to make or one of my all time favorites Keto Tex-Mex Casserole. Food doesn’t have to be difficult. It can be fun and you can pretty much make any dish keto or low carb friendly.

It isn’t about eating the same meal every day it is about having fun with food and eating a variety of meals and deserts. Portion control is still a big thing so just use a small plate and fill it – makes you think you’ve eaten a whole lot more than you probably have. I’ve just highlight above a few of the ones that are posted here on our blog. Feel free to browse and print them all off. Each week we post another recipe and I’ve got some great ones coming up.

All recipes are tried and verified by my taste buds that they are awesome, healthy and keto, low carb friendly. Enjoy your week and have fun with your new lifestyle.

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How to Stay Motivated Week 4

Raise the necessity for performance standards. Always know your why!

Just a little recap from the past 3 weeks – Take One Day At a Time, Surround Yourself with Positivity and Ask for Advice all have talked about how to stay motivated and succeed on a low carb keto lifestyle.

Week 4 we are talking about raising the necessity for performance standards. What this means is What is your Why? When you know your “Why” you will have something that is strong enough in front of you to help you stay motivated.

Things such as getting healthy so I can play with my kids, Taking care of myself so I can watch my grand kids grow up to be adults, Getting rid of this Type II Diabetes diagnosis that means I have to be on medicine, An upcoming class reunion or maybe something as simple as wanting to be able to walk around Disney World with your family. Everyone has a different “WHY”.

When you can define the “why you are doing this” then you have won half the battle. Because everytime you have a short fall or feel tempted to cheat or can’t see the light at the end of the tunnel – you can remember your “WHY” and that will help you get through this journey.

We talked about having a plan at the beginning that makes it easier to start on this journey and not being afraid to ask for advice and making sure that you are surrounding your self with positive people. But one of the biggest things that can help make you successful is knowing your “WHY”.

So if you haven’t already written your plan – do it now. And figure out the “WHY”! One of my “WHYS” is my grand daugther and living a healthy and fit life so that I can watch her grow up and PARTICPATE with her in activities.

If you are struggling with any of these, please don’t hesitate to get in touch with us and we can help by asking questions and helping you formulate a plan and come up with your “WHY”.

Have an awesome week and enjoy the journey.

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How to stay Motivated Week 3

As we review a little this week to refresh our memory:

First we want to set a goal and write it down. You have to make it known, at least to yourself, what you want to accomplish. Then start by taking one day at a time. As you move forward surround your self with positivity. Celebrate the little things. Take control over yourself and don’t let the negative nellies influence you. Remember though you are not in this alone.

As we move into week 3 – ask for advice or do some research. How much have you lost toward your goal? Have you kept a journal and written things down? Sometimes it is just writing down the little things – like drank 64 oz of water today, walked 1/2 mile, ate low carb today. Anything that helps with positive influence. There are multitudes of information on the internet about motivation and about diets! But remember you aren’t on a diet you are on a lifestyle change.

Don’t be afraid to seek out help. One thing about Social Media today is they have Facebook groups and Instagram stories that can be very imformative. I follow some groups myself and it is amazing to see how the successful people can help the newbies. This life is perceived as difficult but it really isn’t that hard.

Here is a list of some key points when thinking about food for a low carb keto lifestyle.

  1. Eat Clean as much as possible – this means organic.
  2. Get rid of all the processed foods in your pantry so you aren’t even tempted.
  3. Don’t eat too much protein.
  4. If you just add Avocado to your meal plan you have probably added all the good fats you will need at least in starting. If you don’t like avocado, eat guacamole.
  5. Drink lots of water and add electrolytes
  6. Start slowly – take away a few carbs every day. If you go cold turkey remember you could get the keto flu. And that is no fun at all.
  7. Also slowly add in exercise if you haven’t been doing any. This is not necessary at the beginning because you will lose just by changing what you eat but even on low carb and keto it is all about a deficit.
  8. You will need to pay attention to portion control as well. If for some reason, you don’t start losing weight right away – seek some advice. There are things such as insulin resistance that block a low carb and keto lifestyle from working.

So as you try to stay motivated – remember your mindset. This can actually help the most. Have an awesome day!

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