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Low Carb Keto Lifestyle Success

On Saturday, we had our Low Carb Keto Lifestyle event in Pooler, GA. It was awesome. We had some fantastic speakers. Peter Brodhead from Brighter Day Health Foods, Dr Tassie Hargrove, Naturopathic Doctor from Savannah, Nicholas Couch who is an Independent Pruver with the company Pruvit and Kerri Dodson who is a Holistic Health Coach.

We also had discussions on whole foods, microbiome, healthy living, exogenous ketones and incorporating exercise into a healthy lifestyle. Lunch was enjoyed by all. Raffle prizes were given out and everyone had a great time.

Our speakers enjoyed themselves as well. Maybe next time they can come and stay the whole time to hear each other’s talks. We will be doing this again in the future. I had a blast organizing it and getting things lined up.

As we move forward over the next couple of weeks we will be highlighting some of the things that our guest speakers talked about. So stay tuned to next week and hear some of the things that Peter had to say.

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8 Ways to Make Sure You Are Losing Fat on a Keto Lifestyle

Have you often wondered if you are losing fat on a keto diet? Here are 8 ways to make sure you are losing fat.

1. Don’t eat too many carbs. Low carb is considered under 50 grams per day. To reach a state of ketosis (metabolic state in which the body burns fat for fuel) your total calories from carbs should only be about 5% of your total caloric intake. You may have some difficulty doing this in the first week so you can gradually decrease over a weeks time to the under 50 grams. If you go cold turkey just expect to feel poorly for a couple of days – headaches, tummy upset, etc. This can be countered by increasing your electrolyte intake. (Lots of smart water or electrolyte water or electrolyte supplements, etc.)

2. You aren’t eating nutritious food. Get rid of processed food from your pantry. Everyone thinks their food budget will increase but it actually goes down because you don’t need as much healthy food to fill you up as you do with processed foods. This actually cut my grocery bill in half.

3. You may be consuming too many calories. It is critical to create a calorie deficit. This can be accomplished by cutting calories or moving more or both. Most people feel more satisfied after eating Keto meals and snacks due to the filling effects of fat and protein.

4. You may have an undiagnosed medical issue. Be sure to rule out any medical issues and find out if any meds you may be on could be causing problems.

5. You have unrealistic weight loss expectations. We all want fast results when we start any plan, but every bodies body is different. To help with this facet – not only weigh when you begin, but more importantly take your measurements. I had faster success losing inches than I did with weight. Also with a keto diet you will be maintaining the muscle or growing muscle so weight loss amounts can be deceptive.

6. You’re constantly snacking on high-calorie foods. We forget to listen to our stomachs and we’ve been so attuned to using food to alleviate stress or boredom that we don’t always pay attention to the fact we aren’t really hungry – we are eating out of habit. Take a minute before just automatically reaching for a snack and maybe see if you’re actually hungry or get up and go for a short walk. If you are hungry – maybe some options would be a small hand full of nuts or celery sticks or cherry tomatoes dipped in ranch dressing or a hard boiled egg.

7. You’re stressed and not getting enough sleep. Research shows that stress, especially chronic stress, and lack of sleep can negatively impact weight loss, Pub med article on Effects of Chronic Social Stress on Obesity. When your body is stressed it produces excess amounts of a hormone called cortisol. Cortisol can encourage your body to store fat. And those who are stressed probably aren’t getting enough sleep, which has also been linked to weight gain.

8. You aren’t getting enough physical activity. Exercise lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety and obesity. Don’t go run a 5k if you haven’t trained for it. Take your calendar and mark each day with 5 minutes more. So Day 1 you time it and move for 5 minutes – day 2 for 10 minutes – day 3 for 15 minutes, etc. At the end of 30 days you will be up to 50 minutes. Not too shabby for just 5 minutes additional each day.

If you have any questions about doing a keto lifestyle please don’t hesitate to ask and we can help. We will be getting recipes up here one day soon. We are working on the format now. Hang in there with us and learn to love a ketogenic lifestyle just like we do. Have an awesome day.

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Do you eat Organic?

Did you know that organic food has to meet very strict cultivation standards to carry an organic food label? In order to carry that label it must meet USDA National Organic Program certifications. https://www.ams.usda.gov/rules-regulations/organic

Livestock must be allowed to live in an environment, which allows them to maintain good health and exhibit their natural behaviors all year. They are given access to outdoors all year round. They must be fed 100 percent organic; with the only exceptions being they are allowed vitamin and mineral supplementation to ensure their health. The use of antibiotics, supplemental growth hormones and animal byproducts in their feed is prohibited. Humane treatment of animals is also one of the most prominent reasons people eat organic.

Our Story Meet

Where can you find organic meat? Back in the day – families went to their local butcher shop for a selection of local meat. Now there are more and more grocery stores offering a small selection of organic meats. There are also companies such as Butcher Box that offer direct to your home shipping of organic meats. Grass-fed meat is becoming more and more readily available. Yes the price is a little higher, but the flavor and taste is exceptional. They deliver 100% grass-fed beef, free range organic chicken and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.

I love organic meat. A few years ago for Thanksgiving we had an organic turkey and it was probably the best turkey I’ve had in my adult life. So much flavor and all the bloatedness you get after eating Thanksgiving dinner wasn’t there that day. I highly recommend Butcher Box to anyone wanting to experience Organic Meat. The convenience of having it shipped right to my door is amazing. Come experience it with me.

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Low Carb Keto Lifestyle Event

There are many times when I wish I could have learned at a much younger age how to take care of myself.  Learning from Naturopathic Drs, or experts wasn’t at the top of my list of things to do. As I’ve aged I’ve gotten more and more interested in a Lifestyle – not just a diet for a short term goal.

So I started a Meetup group in the town I live in  – Savannah GA about a year and a half ago.  We’ve been meeting people every other week for a while now and oh what fun we have.  A couple months ago I listened to a webinar series on Microbiome and gut health and I realized that I wanted to learn more and I wanted to help others get better too.

So we are having an event in Pooler, GA – which is a suburb of Savannah on Saturday, February 23 from 9:30-4:30 and having several Naturopathic Drs there and some other experts in the health arena to learn all about a healthy lifestyle.

Please share this as much as you can  – we are getting closer and closer to our live event. We are so excited!!!

https://www.eventbrite.com/e/low-carb-keto-lifestyle-tickets-55183430125

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Traveling???? And Eating KETO?

For the last week and a half I’ve been in PA for a family medical issue.  My dad was taken to the hospital and had to have surgery.  I am actually very excited he will be home this week and I’m excited because I was pretty good with my healthy Keto Lifestyle.  I must admit I did cheat a couple of times, but for the most part I ate pretty good.  Normally I am a stress eater and nothing more stressful than having one of your parents in the hospital.

Kudos to Geisinger Medical Center in Danville, PA though for taking all sugar and most salt out of the options for their food choices in the cafeteria.  The food was amazingly good for hospital food and their salad bar was great.  I did a lot of salads.  I also had come prepared with some keto snacks – like nuts and jerky and  Zen Evo Pretzel and Sea Salt Protein Cups.  These are awesome. 

I just wanted to give you 4 tips to eating out and while traveling.

One.  Don’t count calories.  If you are traveling and it is a stressful situation, stop worrying about calories and macronutrients.  If you are just going out to dinner locally and no stress is involved, then just have an idea of what you are going to eat before you go.  Check out the restaurants menu online and decide what you want before you go.

Two.  Get rid of the grains, starches and fruits.  So you really don’t need all of those items with all that natural sugar.  A few berries once in a while won’t hurt, but most of the fruits you get in a restaurant have extra sugar added to them.  Grains and starches aren’t necessary either.  I had a burger while I was gone and just asked for it without the bread.  I had bacon and cheese added to it and they even offered to put it between two lettuce leaves for me.  Starchy veggies really aren’t good either especially potatoes and corn.

Three.  Fats, Protein and Fiber.  Healthy fats is what makes a Keto Lifestyle – Super food of Avocado is number one on the menu.  Have 4-6 oz of protein and find some healthy veggies full of extra fiber to fill you up.  Collard greens, kale, spinach, artichoke just to name a few.  If you remember Ketogenic is 70% fat, 25% protein and 5% carbs.

Four.  Be creative.  Ask for no bread to be brought to the table.  Ask for your sandwich without the bun.  Ask for extra butter on top of your steak.  Ask them to add a slice or two of avocado to your plate.  There are all kinds of ways to eat Keto at a restaurant. 

So all in all, a Keto lifestyle can even be kept while dealing with stressful family situations.  I do know that it isn’t easy to eat right all the time.  And don’t punish yourself if you aren’t as strict as you normally are.  I can say that when I go off meal plan though, my body definitely tells me that I ate wrong. 

Have a fabulous day and I hope you got a lot out of this.  Please share with your friends and family.  And we’d love to have your comments on what you do when you travel under stress.

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What is your low carb or keto success story?

Almost two years ago I started on a ketogenic Lifestyle. I have been on almost every diet around and the only diets I’ve ever had success with were low carb diets. So in 2017 I decided I had to make a lifestyle change. As I’ve gotten older my joints hurt, I have gained a lot of weight and I didn’t like myself very well.

So I made a lifestyle change. I started taking a pure therapeutic ketone supplement and started on a low carb diet. I lost 27 lbs in 3 months and 32″ overall. My joint pain went away and my mental fog eased.

It has amazed me at how well I sleep at night – just like a baby and how much energy I have. Most days I feel like I’m 30 instead of 60.

Now if I eat too many carbs in a days time I immediately feel bloated and I get a headache. So feeling bad is not what I want anymore in life. I wanted a lifestyle that I can live with for the rest of my life.

I do a packet of Pruvit Max ketones every day and I eat keto about 95% of the time. Very simple way of life. My grocery bill actually went down instead of up because we don’t realize how much all that processed and junk food costs. I try to eat clean as much as possible too.

What kind of lifestyle do you lead? Are you tired of feeling tired all the time? Just take in one less carb every day and see if that doesn’t help or go cold turkey on them (I don’t recommend this myself cause it gave me a headache). Lifestyle means a little at a time to me and something I can live with for the rest of my life. As Mel Robbins says 5-4-3-2-1 GO!

For more information on the ketone supplements Click here.

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