February 2016 Progress Check-In

It's the end of the month and it's progress photo time. Below, you will find my overall progress from my first progress photos ever, as well as a comparison from the end of 2015. I didn't take progress photos in January because I was working on getting the holiday weight off and was actually UP from where I wanted to be.


Overall, I can say that I am pleased with the last 2 months of progress. I weighed in this week 2 lbs lighter than my last progress photo set. My body fat has decreased and I have maintained my lean body mass.


Now, for the struggle. As many of you know, January through now I was supposed to be on plan and doing The Master's Hammer and Chisel Challenge. I did not do well with it. I honestly believe that the program is amazing and effective for many many people, but it was not the right fit for me. I struggled so badly with fatigue and joint pain related to Hashimoto's that it was not fun for me to do at all. That being said, I have seen incredible results from friends and fellow coaches - its just not my soul mate program.


I have been faithful to my running training. I have behaved with my nutrition 90% of the time. I am now down a total of 58 lbs from my starting weight and I have reduced my body fat to 33% from 50% at the start of this journey.


For March and April, I will be doing the 22 Minute Hard Corps Challenge. I invite anyone who would like to join me to do so! I will have a private group for my clients ONLY starting in April. After that, I will be back to Body Beast and "competition mode." My goal is 14% body fat and I will have to be very aggressive in order to do that for July. I do not know if it will happen. I don't know if my hanging skin is going to pull up and look presentable for a show by then, but I do know that I am going to do my best. That's what I expect from my clients and that's what I expect from myself.



 
The beginning of the journey until now!



First back photo and original before pictures compared with today. :)






December until now. I feel like I look bigger despite my weight being lower and my body fat being lower as well, but I do see more definition in my abdominals and my arms. Slow and steady, baby!








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Bacon Cheeseburger Bowls!

I spend a lot of time thinking about food cravings. Then I spend a lot of time trying to recreate foods that I really "can't" have into foods that taste like cheating but actually fit into my nutrition plan. Does anyone else do that?

The past few weeks, I have really wanted to dig my teeth into a juicy cheeseburger. You know what I am talking about - the ones that drip all over the place and half of it ends up on your shirt. I know I could have a nice civilized patty with some lettuce and tomato or something, lettuce wrap it... you know the deal, but I was looking for something a little more smashed together so this is what I came up with.

This bowl features my keto cheese sauce - I wasn't kidding when I said I use it a lot! It also has one of my favorite "free" foods for those of us who can handle a little sodium in our lives - PICKLES. Nom! Of course there is also bacon, so what is not to love?

The recipe is super easy to make. Brown the meat, make the sauce, cook the bacon and throw it all together. As always, watch your carbs on each ingredient as brands differ. If you aren't a beefy person, you can swap out the 1 pound of ground beef for chicken, turkey, or even a combination of beans (my kids like black beans - but they are not on keto either! :) ). Just check the ingredients that you are swapping to make sure that they align with your nutrition plan and guidelines. The same guidelines for swapping can apply to the bacon - traditional bacon is my favorite (nitrite free) but you can also use turkey bacon if you must, or guanciale or or even pancetta if you are feeling adventurous.

I hope you all enjoy it! Make up a bowl and let me know what you think. If you love this recipe, be sure to share my link with friends or even better, subscribe. :) xoxo

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Keto Friendly Cheese Sauce

I am a cheese addict! I have been searching high and low for a cheese sauce recipe that does not include flour or a ton of hidden carbs. Generally speaking, this recipe is great and fairly versatile. I have tested it out in my now famous (in my house) Bacon Cheeseburger Bowls (recipe to come for that one as well) as well as a topping on veggies instead of just plain cheese shreds or slices. You can also use it for a veggie dip, on meatballs, chicken, or your favorite Keto friendly sandwich! Make sure you check the carb count on all of your ingredients if you are strict Keto, because carbohydrates can vary by brand.

I had fun putting it together and now it has become a regular sauce for us! Check it out and enjoy! I will be adding it to the recipes section in a few weeks as I start rotating things in and out of that area. Make it and let me know what you think! xoxo

Keto Life and Making It Work in a Mixed Nutrition Plan Household

Hello friends and fans. I am so glad that you are here with me. :)

It has been a really long, exhausting, draining, mind melting week and I am just now sitting down to do a mind dump of my recent two weeks (almost 3!). Sorry!

I just wanted to "spill the beans" on what I have been doing with my nutrition and why. As a health and fitness coach, many people expect me to live on salads or on sweet potatoes, chicken, and broccoli. For a long time, I did live on those foods and I was completely happy! So why the change?

As a researcher, I will dig and dig and dig through information, sometimes for years, before I make a decision on my nutrition. In the last 4 years, I have learned that my triglycerides are unnaturally high, and there is very little that can be done outside of nutrition, exercise, and eventually medication to control it. In my case, I am very active and (now) am very careful with my nutrition. Last December I was informed that my previously lowered triglycerides (lowered about 200 points) thanks to the 21 Day Fix, had again spiked into the 600's. I was informed that I had lipase deficiency. If the levels did not come down significantly, I would be forced to take another lifelong medication (in addition to my thyroid meds) in order to control them and prevent heart attack. My endocrinologist made suggestions for my nutrition and activity in the past, which I followed, leading me to 21 Day Fix and a 40 pound weight loss, but now we both hit a brick wall. I was doing everything "right" and my numbers were getting worse. I was knocking on death's door, despite all of my hard work and successes, so what did I do? Research.

My sister did this diet called Keto in the past, which made me very scared for her heart health, mostly because I was not fully educated on what a ketogenic diet really is and how it should be carried out for safety and success in weight loss. Two years later, her trainer suggested it to me and it brought back all of those questions about how it works, if ti would be safe, and the fear that doing something so extreme might trigger a heart attack or episodes of binge eating. I researched my little butt off, digging through websites, blogs, recipe boards, all of Reddit, and I started talking to people about the various types of low carb nutrition plans and what they mean. Backed my promising research and scientific data to strengthen my decision, I started a ketogenic diet on October 1, 2015.

Since I have started, I have lost a considerable amount of weight (right now a total of 58 lbs lost from my highest weight). I eat great food. I don't feel hungry all of the time. I have more energy - and the best part is that my December 2015 endocrinology appointment, my trigylcerides dropped 314 points. I got my lowest weight ever in my medical chart and praise from my doctor! I did not and do not need another medication to control my life. I ESCAPED IT! With the best blood work of my life as data, my endocrinologist asked me what I was doing. When I told her about the ketogenic diet, she told me that I should enjoy the holidays and go right back to it long term. It may very well have saved my life.

Now, keto is a lifestyle for me. I didn't think I would make it this long, but honestly its second nature to me now. One of the greatest obstacles for me, as a work at home mom, if making sure that my husband and kids get what they need while preparing my meals in a different way. My best tips for feeding mixed nutrition plans in one household are below.

1. Use REAL Food.
 - Get the best, most nutritious ingredients that you can afford. Use real fruit and vegetables. Ditch the fruit juice - too much sugar for keto folks and non-keto folks alike. Also, using real food (non-processed) makes everything much more versatile - you control what goes in it!

2. Add in Fats for Keto folks.
 - No need to change all of your food plans! For my family, I normally make a lean protein, vegetables and a starch/carb for dinner. For myself, I add in olive oil or grass fed butter to my veggies and omit the carby stuff. Cook once, feeds all needs.

3. Use portion control for everyone.
 - Just because you are on keto and maybe the family is not, does not mean that anyone can or should eat whatever or however much they feel like it. Practice portion control all around based on each persons needs.

4. Pre-package snacks.
 - Instead of buying snacks, pre-portion out some raw veggies, nuts, berries, cheese sticks, flax crackers, or anything that you and your family love that meet your requirements. I put everything in containers, baggies, or pouches and have them ready for snacking quickly so no one turns to less clever choices.

5. Avoid bringing "trigger" foods into the home.
 - If eating or seeing a certain food (sugar cookies for me) puts you into a tailspin, don't buy it, don't keep it in stock for the family, and don't eat it (even a nibble). Chances are that everyone will be better off without those trigger foods.

6. Add in nutrient dense carbohydrates for those who can safely enjoy them.
- If you can resist eating it while preparing it, feel free to add in those  healthy carbohydrates for folks who are able to enjoy them in their nutrition plan. Healthy carbs for us include sweet potatoes, white or red potatoes, higher carb veggies like butternut squash, lentils, beans, and the occasional quinoa or whole grain pasta.


7. Grab a nutrient dense shake and choose your mix-in's wisely.
- This is what started it all for me and is an anchor in my nutrition plan. I know that I will drink a high protein, nutrient dense shake daily. I feel full, I can expect it at a certain time. It's easy to do and my kids enjoy variations. I do milk and frozen berries or yogurt for them, protein and shakeology and water (or almond milk) for me and all kinds of crazy variations for my husband.

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