What is your BETTER?

Have you started on a keto or low carb lifestyle? When did you start and what have your results been?

Above is a picture of my mother and me in December of 2016. My mom hasn’t done any kind of diet other than the SAD diet all of her life. She has recently started to go a little low carb!!!! Maybe only one piece of bread instead of 3 pieces of bread a day. She has a very high metabolism so she has never really struggled with her weight.

Above is my mom and me in the spring of 2018. As you can see I’ve lost 27 lbs and lost my carb face. I take exogenous ketones every day and I live a keto lifestyle. I do keto about 2-3 weeks out of the month and low carb for about a week out of the month. The difference is how many carbs you actually eat a day. During keto I maintain less than 50 grams a day and during the low carb week I maintain less than 100 grams a day. This has worked extremely well for me, especially since I take the exogenous ketones to put me into ketosis. I feel like I’m 30 instead of 60.

The picture on the left was not my heaviest period of my life but I definitely didn’t feel good about myself and my health was rapidly deteriorating. The picture on the right was 3 months in and I had lost 27 lbs. and my joint pain was gone and my brain was working well because I was feeding it ketones.

I take the exogenous ketones every day to feed my brain and to help me feel younger. I’m just like most women my age, we don’t want to get old! I love how I feel and my health journey is continuing every day.

If you have any questions about exogenous ketones, please feel free to ask. I love helping people to feel BETTER!

Have you hit a Plateau

Are you struggling to lose any more weight? Maybe you’ve lost 25 lbs or 50 lbs or 100 lbs and you’re not quite there yet with total weight loss, but you have hit a plateau.

There are a couple of ways to look at this. I have maintained at 152 for the last 2 years. I go up and down by 1 lb or 2 lbs all the time, but that is the limit to where I get to. So I have decided that my body is saying this is your ideal weight. According to past information from BMI records, etc. I should weigh approximately 110 for my body/height index. At 110 I personally think I would look sick. I like where I’m at in my journey. I love the fact that I have been able to maintain for over 2 years. This is the first time in my life that I’ve been able to do that. So I’ve stopped criticizing myself as I look in the mirror and it is amazing how that helps.

Another way to look at it is to do some calorie cycling. Something to jump start our systems. Maybe you need to increase your calories for a week or lower your calories which would mean either doing intermittent fasting or a 60 hour fast, taken under the watchful eye of trainers and coaches. (I love this one). Who knew that 60 hours without food would make you feel so amazing. It is like rebooting your computer.

If you’re struggling – don’t quit! Quitting sends a signal to the brain that you don’t believe you can do this. You are an amazing person and all you need is to believe. It doesn’t matter what the nay sayers say – if you’re like me you use that as fuel to the fire – just to show them you can do anything you set your mind to. But setting your mind to it is probably one of the most important keys. Pull deep from inside you with what your wants and desires are.

Pick an event – maybe a family trip to Disney World, or a huge hike out west – or maybe it’s just to be able to get down on the floor and play with your kids. Use that as incentive. Reward yourself every step of the way. Reach that first goal of 10 lbs lost and treat yourself to a pedicure or getting your hair done or a date night with your significant other or something that is not food related. Get to your second goal and treat yourself. We all love rewards and probably in the past you treated yourself with food, don’t use food to reward yourself.

Do some self development along the way and learn to love yourself. Know that as you lose weight you will have to change how you see yourself in the mirror. Stop being so critical of what you see. Be thankful that the scale is moving downward. If you reach that plateau try something different for a day or two, but only after the plateau has lasted a couple of weeks.

If you are struggling – reach out and we can help you get over the hump with ideas that maybe you haven’t thought of or resources that we can send you to. JUST DON’T QUIT!!!!!

July 4th Menu

Over the last few months I have posted a recipe each week. We are going to take a look at those recipes and come up with a Keto/Low Carb menu for July 4th holiday.

Menu 1:

Sugar Free Bar-b-q Sauce Grilled Chicken (no recipe needed)

Broccoli Salad (recipe coming on July 3)

Veggie Tray with Full Fat Ranch Dressing

Lemon Ricotta Scones (Recipe posted on March 27)

Menu 2:

Parmesan crusted Pork Loins (recipe posted April 24)

Creamy garlic Parmesan Brussels Sprouts (recipe posted May 15)

Broccoli Salad (recipe coming on July 3)

Low carb & keto apple muffins (Recipe posted April 17)

These are just some ideas from the recipes we’ve posted so far in journey. We will continue posting recipes as we move forward. Plus if none of those ideas sound good, just google keto anything and there is probably someone who has made it.

Enjoy the birthday of our country and have an awesome day! We live in the best country in the world! Be grateful for what you have and God Bless America!

Are you Frustrated doing Keto or Low Carb?

Do you have questions that you think aren’t getting answered? Did you not feel well when you started – Too Much Too Fast????

There are some simple steps to help with getting started.

  1. Don’t simply go cold turkey because you risk the keto flu – whether you are doing keto or low carb – cutting out all the carbs on one day and starting the next day means you are susceptible to the keto flu. My recommendation is start slow. Get rid of one of the main carb categories that we always eat each day for the first 3 days and see if that doesn’t work better. So day 1 get rid of bread, day 2 get rid of pasta and potatoes and day 3 get rid of sweets. This allows your body to adapt to a new lifestyle slowly and you are not shocking it into submission. Also allows your brain to catch up that you are changing your lifestyle.
  2. Make sure that you have electrolytes and pink Himalayan salt in your cabinet. As you change your lifestyle there are little things that your body requires and you may have to supplement with at the beginning – magnesium and potassium and electrolytes are those three things. Electrolytes come in a powder form or you can just add electrolyte water. Sometimes I just put some pink Himalayan salt on my finger and take it down. I got headaches and the salt eliminated those headaches right away. Potassium comes from fish, leafy greens and avocados just to name a few.
  3. Frustration sometimes sets in in the first couple of days because we hear all the hype and we think that we are going to lose 10 pounds in a week and sometimes our body doesn’t respond that way. I say give your self a good dose of patience. The losses will come. You are probably going to see inches disappear before pounds so make sure you measure before you start.
  4. Taking a supplement can also help – I take Pruvit’s Keto Nat every day. This helped me not have to change my diet quite so fast and it puts me into ketosis in under an hour. The product is amazing and so easy to mix up and drink. Some of the extra benefits of the Pruvit product is the AC11 – which is DNA repair and it gives me the energy I need to make it through a day at work. The sleep is amazing – I think I like that part the best since I used to have to take sleeping pills to sleep.

If you want more information on our supplement click the link above and it will take you to a 4 minute video to watch – and there is no obligation to buy.

Have an awesome week!!!!! And see you next week.

Keto Lifestyle and Alzheimer’s Disease

According to Wikipedia – the definition of Alzheimers is:

Alzheimer’s disease (AD), also referred to simply as Alzheimer’s, is a chronic neurodegenerative disease that usually starts slowly and gradually worsens over time.[1][2] It is the cause of 60–70% of cases of dementia.[1][2] The most common early symptom is difficulty in remembering recent events.[1] As the disease advances, symptoms can include problems with language, disorientation (including easily getting lost), mood swings, loss of motivation, not managing self care, and behavioural issues.[1][2] As a person’s condition declines, they often withdraw from family and society.[1] Gradually, bodily functions are lost, ultimately leading to death.[10] Although the speed of progression can vary, the typical life expectancy following diagnosis is three to nine years.[7][11]

Alzheimer’s is one of those diseases that can take years to watch it develop. Some of the causes can be head trauma, genetics, hypertension and depression.

Dr. Mary Newport’s husband had been diagnosed with Alzheimer’s and suddenly her life took on new meaning. As she studied possible therapies for Alzheimer’s she discovered that ketones were proven to improve cognitive function.

By 2008, she had created her own formulation of coconut oil and medium chain triglycerides (MCT) which are converted into ketones in the liver. She experimented over the years with her husband to get a formula that would work to help lessen his Alzheimers effects. By giving the MCT and coconut oil, she was able to help extend his life with improved cognitive ability way beyond that of not giving him anything. She has developed her own formulation which Pruvit now markets as MCT 1:4:3.

As the body processes the coconut oil and MCT’s the resulting ketones quickly cross the blood-brain barrier to provide instant energy to the brain cells. This function is enhanced by they effects of phosphatidylcholine which the body converts into acetylcholine, a powerful brain chemical that supports memory and other bodily functions. Because they also comprise a major component of cell membranes, PCs are considered an important cholinergic supplement for memory, brain health and cognition (1)

To me Alzheimers is one of those diseases that you slowly watch your loved one disappear. My great aunt has it and the hardest part of dealing with it is that she recognizes people and who they are but she remembers them when they were kids or doesn’t realize that people have passed away. She is a happy lady but she lives in this world of memories from when she was a lot younger. She doesn’t remember anything for the last 20 years. She recognizes her grandchildren but can’t place her great grandchildren. It’s never to late to start to take a supplement or add MCT’s to your diet to help with brain health. A healthy brain allows us to enjoy life till the end.

If you notice one of your friends or loved ones is slowly sinking into that unreality, please help them get hooked up with MCT’s so that it can help with their cognition and slow that process down. It isn’t a cure, but it can sure help. Just check out Dr. Mary Newport and her story of developing her MCT 1:4:3 for her husband.

If you have any questions, we are always available to help answer and dig out the science behind something. Have a great day.

(1) Reference material Pruvit Hacked Magazine.

How Does Ketosis Work?

Picture complements of Pruvit Hacked Magazine

On a SAD (Standard American Diet) with higher carbs and lower fats

Step 1 Glucose Levels Rise

Step 2 Pancreas Secretes Insulin

Step 3 Insulin shuttles Glucose into cell

Step 4 Energy is Created

On a Keto Diet with higher fat and lower carbs

Step 1 Glucose Levels Fall

Step 2 Lipase Releases stored Triglycerides

Step 3 Fatty Acids travel to the Liver

Step 4 Energy is Created

In the absence of Carbohydrates the body will use it’s own fat stores to generate energy through the process of Ketosis.

Ketosis is the act of the body burning fats for fuel. The most popular old style diet out there that was known for putting your body into ketosis was the Adkins Diet. You still see people doing it today. The big difference between it and a Keto diet is that on Adkins you could have unlimited proteins and on Keto your proteins are limited to about 20-25% of your daily intake. The reason protein is limited is because after a certain amount it turns into carbohydrates for your body to burn glucose as fuel instead of fat for fuel.

Diet alone takes about 3-10 days for your body to burn all the glucose and for you to be in ketosis. Every body is different so thus the difference in the amount of time it takes to get into complete ketosis. You also have to watch out for the keto flu – which happens when you cut carbs out of your system cold turkey. I recommend that you take 3-5 days to get into ketosis by eliminating more carbs each day. The keto flu is real and that generally turns most people off of a keto diet. You can get through it though, by just slowing your carb intake each day. Cut out sugar one day then bread the next and pasta the next and potatoes the next.

You can also use exogenous ketones which will put your body into ketosis in under an hour. Sounds too good to be true but I recommend that you don’t change your eating habits for at least the first week, then after week two gradually start changing your diet as above. This eliminates the problem of the keto flu. If you are an unbeliever on the fact that this exogenous ketone will put your body into ketosis in under an hour – you can buy test strips to check it or the most accurate way is with a blood test. It is amazing how fast they work.

Whether you decide to put your body into ketosis with just food or by adding a supplement you will need to keep in mind that you will want to make sure and add electrolytes to your diet as well as making sure you get enough magnesium and potassium.

The top 10 Keto approved Potassium foods are as follows:

  • Avocado — 1 whole — 27% RDI
  • Salmon — 15.5 oz filet — 28% RDI
  • Zucchini — 2 cups raw — 17% RDI
  • Cauliflower — 2 cups raw — 14% RDI
  • Mushrooms — 2 cups raw — 13% RDI
  • Brussel Sprouts – 2 cups raw — 15% RDI
  • Sirloin Steak — 5oz filet — 14% RDI
  • Trout or Mahi Mahi — 5oz filet — 14% RDI
  • Celery — 2 cups raw – 11% RDI
  • Almond Milk — 1 cup — 4% RDI

The Top 10 Keto approved Magnesium rich foods are as follows:

  • Almonds — 1oz. — 75mg
  • Cashew Nuts — 1oz. — 81.8mg
  • Brazil Nuts — 6 kernels — 106mg
  • Flaxseed — 1 tablespoon — 27.4mg
  • Cocoa and dark Chocolate — 10g square — 17mg
  • Artichokes — 1 medium — 50mg
  • Salmon — 200g or half a filet — 58mg
  • Spinach — 100g raw — 79mg
  • Swiss Chard — 100g — 81mg
  • Avocado — 1/2 avocado — 29mg

These are just some of the foods that will help you as you move to a Keto Lifestyle.

To get more information about our Pruvit Exogenous Ketones – click the highlighted link for a short video that explains all about them with no obligation.

As you start getting your body into ketosis you will notice little changes and then big changes. Weigh and then throw away the scale. Make sure and measure before you start, because you will notice more with the measurements than you will with the weight. Have fun with it and make it a lifestyle!

For any help – don’t hesitate to comment and we can help with answering your questions. Have a great day.