Keto Diet vs. Kitchen Renovation

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If your kitchen suddenly went away for a few weeks – no refrigerator, range, dishwasher or sink – can you still eat keto? I’ll find out in T-minus six days. That’s when the demolition of our 35-year-old kitchen starts.

With no refrigerator, range or sink for potentially a few weeks, it’s time to get creative when it comes to eating healthy. It isn’t uncommon for us to eat one meal a day a few days out of the week. So naturally it makes sense for us to extend that during the entire demolition. Could be it’s time to pull the trigger on moving to a 42-hour fasting schedule, hmm?

That leaves me with managing two meals a day for four days out of the week.

No Cooking Available for First Week
Most families undergoing a kitchen renovation rely on the microwave to prepare meals. That won’t work for us for two reasons. First, microwave cooked food tastes horrible. Second, we don’t have a microwave…yet. Six years ago we tossed our microwave. We found that the convenience of warming up leftovers meant we were eating more than we needed to.

We’re not buying a microwave just to cook food for the next three weeks. However, we did buy a low-profile microwave to install over the range. It’s sitting in a box in the basement. Since it’s part of the install, it is not available to us.

I thought about using my slow cooker. But given our bathroom sinks are too small, I have no way to clean it. Plus, keto dishes are high in fat and I’ll have no way to dispose of the excess grease.

The only option for cooking is also our favorite – grilling! But a quick check of our extended forecast shows nothing but rain next week. Ugh!

Coffee Station to the Rescue!
I’m setting up a coffee station upstairs away from all the dust. The station will include our bullet blender for protein shakes (lunches!) and a large cooler packed with ice, cream, almond milk, berries, hard boiled eggs and cold cuts.

Finding Balance
With lunches taken care of, I’m still working on a high protein solution for dinners. I’m trying to keep eating-out to a minimum. That means I’ll have to tap into our grocery store’s prepared foods. Since I don’t know how they cook their meat, I’ll stick to sushi and rotisserie grilled chicken for our protein needs. Veggies will come from the prepared salads.

We may get our refrigerator back by the end of the first week and possibly our grill if the weather improves.

If not, it’s going to be a long three weeks. (First World problems, I know, lol)

Back to the Salt Mines and Setting Boundaries

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I know, I haven’t posted in a while… My life went topsy turvy mid-January. That’s when I went back to work. And when I say “work,” I mean the 40+ hours a week type of work. That’s right: a decade after quitting my last job, I’m back working for The Man.

I’m a remote worker for a start-up based on the west coast. A contractor at the moment, but with the possibility to join the company in a few months.

Crazy Workload Means Less Time for Everything
I love the job; the people are great and I’m working for a former boss who is awesome. However, I joined a week before a BIG product launch, which means I’m buried in meetings and work-work-work — all while learning about the company on the fly.

I’ve had a lot to blog about, but after days (and nights) pumping out copy, articles, pitches, and even videos for two straight months, I’m usually too exhausted to do anything but veg.

Yes, I know: something has to change.

Establishing Healthy Boundaries
The new job is exciting, and the projects are interesting, but I can’t let it dominate my life anymore. Two months in and I’m tired and overwhelmed.  I have no energy to blog, go for a walk, or cook. This is all my doing and I’m the only one who can fix it.

Some good news: the flurry of work has passed, for now, which means it’s the perfect time to set some boundaries.

1. Office Hours Are Sacred
There are times I’ll need to work late. It just can’t be daily. My working day ends at 6:00 p.m. Period.

2. My Personal Time is Valuable
Just because technology is 24/7, doesn’t mean I am. What’s the point of having roses if I can’t stop and smell them?

3. Take Regular Breaks
Sitting at my desk for 8 hours is the old me resurfaced. That stops today. Using my Echo device to remind me, I’ll be standing up and walking around several times a day.

4. Say “No” to Unrealistic Deadlines
If a project takes 20 hours, then that means two days, not one. There are no more rabbits left in my hat.

5. Lunch Hour Workout
I’m sitting too much, and I’m not hungry at lunchtime (a good thing). From now on, I’ll be getting off my duff and building a sweat.

These days, a lot of people are working from home and going through the same sorts of challenges. If you have any tips or advice, I’d love to hear it.

Starting My 2021 Ketogenic Garden

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It’s gardening time! Sure it’s February, but I’m getting a jump on my spring and summer vegetable gardens.

It’s early February. It’s 39 degrees outside, a winter storm is forecast for tomorrow, and I’m busy sowing seeds that will produce delicious ketogenic vegetables. Not outside. I’ve been busy starting seeds indoors for the last 2 weeks. In January, it was my spring onions, spinach, cabbage, kohlrabi, and herbs.

Today it’s more leafy greens for my spring garden — Swiss chard, leaf and romaine lettuce, bok choy, collards, arugula, and more spinach.  I’m also starting my summer garden with peppers and eggplant.

My beds are covered in snow, but in just a few weeks I start directly sowing carrots, beets and turnips. I’m so excited. I can’t wait to start working in the yard again.

How I’m Handling Higher Carb Vegetables
I know beets, carrots, leeks and turnips are not considered low carb. And I rarely purchase them. But let’s look at how many net carbs are in half a cup of each.

  • Beets = 5g
  • Carrots  4g
  • Leeks: 6g
  • Turnips: 3g
  • Beet Greens: 2g
  • Turnip Greens: 1g

I do love tomatoes. It’s no wonder they are the king of the garden. My only complaint? I don’t have a big enough back yard to grow more.

Okay, the leeks are very high. But I mostly use leeks for flavoring a big pot of soup. The bigger the pot of soup, the lower the carb count. And leeks make a great roasting rack with onions and carrots. There is some carb transfer, but my roasts always taste amazing.

With the exception of the carrot, I prefer the greens to the taproots when it comes to root vegetables. Yes, I plan to eat the beetroot and turnips, but those vegetables don’t trigger carb cravings.

Now, carrots are a different story. I LOVE carrots. I’m growing three different types of carrots. Far too many for me and the husband. Why would I tempt myself with a high carb vegetable I love when I’m watching my carbs so closely?

First, I do love carrots, but I don’t have very many recipes where I cook with them. Maybe I’ll add a quarter cup of diced carrots to a stir fry for color and flavor. But that is a rare occasion. I also love big salads come summertime. I plan to pluck a fresh carrot out of my yard to go with my freshly picked salad greens. But I’m not going to do that everyday. I’m tracking my carbs so I don’t go overboard.

Second, I plan to give a lot away to family, friends and neighbors. That’s the wonderful thing about gardening. You get the urge to share your bounty!

Last year I grew native Milkweed to help the Monarch population grow. Milkweed is the only plant Monarchs will lay their eggs on. This was one of 18 caterpillars/cocoons I spotted on my plant.

In reality, I find the act of gardening, more than eating what I grow, the most satisfying.  Don’t get me wrong, I prefer eating what I grow. But compared to working the soil with my hands, getting up every morning to inspect my seedlings, figuring out how to protect my zucchini plant from the dreaded squash vine borer moth (I will win this year!), spotting the season’s first honey bee, and creating a haven for Monarch caterpillars, eating the food just isn’t as exciting to me.

The journey is in many ways sweeter than any root vegetable, melon or tuber I can grow.

Rules for My Ketogenic Garden
I do have some rules for this year’s garden to help me stay ketogenic during the growing season.

  1. Plant what I (and my husband) like to eat.
  2. Share with family, friends and neighbors.
  3. Tracking my carbs doesn’t stop because I grew the food!
  4. Have fun!

Are any of you growing keto this year? If you are, what are you planning to grow?

February Challenge: Giving Up Alcohol For Ketosis

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Starting today I’m giving up alcohol for a month. The one item in my diet that is really holding me back from reaching ketosis is wine. I do love the nectar of the gods, but if I’m trying to get healthy, it’s a sacrifice I’m willing to make. The good news is the husband is joining me on my little prohibition challenge. We’ve noticed during the lock down we’re drinking more than normal and we’re not happy about it.

Considering the big rise in alcohol sales during the lock downs, I’d say we’re not the only ones.

Plus, we don’t like the results – morning brain fog, poor sleep, increase in cravings, weight gain, and zapped energy levels.  Who needs that?

Isn’t Alcohol Allowed On Ketogenic Diet?
Yes, you can drink while on a ketogenic diet. But your body focuses on getting rid of alcohol first because it is treated like a poison (which, it is). That means you burn off alcohol before you go back to burning fat. Why? Your liver is what converts fat into ketones. But if you drink alcohol, your body had to metabolize the booze. Your liver stops the fat conversion and focuses on the alcohol.

One drink, won’t necessarily kick you out of ketosis. But it certainly slows it down. Frankly, I like my liver busy on converting fat to ketones, something it wants to do when you eat keto. Why tax it anymore than needed?

A 28 30-Day Challenge
I didn’t pick February to do this challenge because it is the shortest month of the year. Since there are only 28 days this month, and I like doing 30-day challenges, I’m extending this challenge to March 2nd.

And I’m seriously considering extending this challenge beyond the 30 days.

Sidelined by Knee Pain, Turning Focus to Keto Diet

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I did everything right. I eased into my new workout routine slowly to avoid injury. Yet, my knee decided that it does not like 15-minute daily walks. Technically, it isn’t my knee causing the pain. It’s the iliotibial band (IT band), a flexible fascia that runs from the hip to the knee. I’ve felt this pain before. The band is rubbing inside my knee and is starting to swell.

Shifting My Focus to Keto
As I nurse my leg back to health, I’m turning my full attention to getting into ketosis. I screwed up by not doing a menu plan this week. As a result, we ate out way too much. I let my busy schedule became an excuse to go out rather than stay home and cook.

If you want to get healthy, you must put in the work. This week, I didn’t.

My mistake was not planning. I knew how busy I was this week. All I needed to do was make a casserole and use the slow cooker a couple of times.  Leftovers are a busy gal’s friend when you are trying to eat healthy.

Lesson learned.  Last night, after another long day, I browned some ground beef while dicing an onion, garlic cloves, tomatoes and peppers. My keto chili will last a few days. Tonight, I’m whipping up a bacon cheeseburger casserole.

Time to Start Food Journaling Again
I have my target macros and am recommitting to a realistic menu plan for my schedule. What is missing is my food journal. I have no idea if I’m hitting my daily macros, eating too many carbs, or in ketosis.

I know a lot of people think keeping a food log is unnecessary. “Just eat real food until you are full!” I’ve heard this many times. Sound advice for someone whose hormones are in balance and metabolically sound.  But as someone who hasn’t been consistently keto for a few years, I need more discipline. By tracking what I eat, I’ll become more mindful of my choices. In addition to tracking my carb count, I’ll figure out how to course correct if my daily energy level starts flagging, or I’m stuck in a plateau.

For a tracking tool, I’m going old school: pen and paper. At least until I have a chance to research any new apps out there. As you may know, I haven’t been a fan of certain food log apps, like My Fitness Pal. Much of the data is incorrect, and I usually end up doing more work than the app had promised. Which is fine.

Tracking My Blood Ketone Levels
Finally, I’m going to start tracking my ketone levels. My new Keto Mojo arrived.

Although I’m starting today to track what I eat, I’m not going to start tracking my ketone levels until February 1st. I want a solid week of cooking at home, menu planning, and food tracking under my belt before I start pricking my finger with a needle.

I’m rebuilding my good habit routine. I won’t be perfect (I wasn’t this week!). But if I worry about perfection, I’ll never reach my goals.

Setting A Daily Health Goal With My Morning Routine

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I’m feeling like the day is running me instead of the other way around. I want to wake up and start the day in a way that serves me best. What I really need is a morning routine that doesn’t call for lounging in bed for 20 minutes.

There’s actually some science around the importance of morning routines. When we wake up, our bodies get an energy spike in the mornings thanks to an increase in cortisol. It’s also when we tend to be our sharpest mentally. But that spike is wasted if we don’t have a routine that sets the tone for the rest of the day. Morning rituals/routines is a way to channel that energy. It provides mental clarity, making us more productive.

I used to have a morning routine and I felt happier, made healthier choices throughout the day and never felt restless. My mornings were 90 minutes of quiet “me” time. I kept it simple and consistent. I rehydrated with a glass of water. Spent 5 minutes thinking about what wanted to accomplish that day. Then it was time for my workout. Not only did that routine put me in a great mood all day, I always accomplished what I set out to do. More importantly, I felt happy, calm and focused. Never restless.

I’m starting a new routine and it’s a work in progress. I’m keeping it simple because I’m creating a new habit. What’s my routine?

  • Get out of bed when I wake up (no more lounging).
  • Rehydrate with a cool glass of water.
  • Hit the floor mat for hip physical therapy.
  • Turn on my diffuser and focus on a healthy goal that I want to achieve for the day.
  • Rap up my morning routine with a walk.

My routine runs about 60 minutes. I’ll make tweaks as I settle into it. I’m not expecting perfection immediately. My dog, who has her own morning routine, will see to that.

Do you have a morning routine that serves you? Or are you serving someone else’s routine?

On The Road Again – My First Walk In Months

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I started the Mayo Clinic’s 12-week walking routine today. Sure it was 15 minutes, but it ended my 10 months as a couch potato. Sweet!  I’m following the routine to ease back into walking. I know from experience injuries happen when you go from zero to 60.

The routine is simple. The first week consists of a daily 15 minute walk: 5 minute warm up, 5 minute power walk, 5 minute cooldown. Every week you add 2 minutes to the power walk portion until week 7. From there on, it switches between 2 and 3 minute increases. At the end of 12 weeks, I’ll be walking for 40 minutes.

Before my walk, I stretched for 15 minutes to loosen my hip flexor, hamstring, glutes, calf, and lower back muscles. Walking on level ground doesn’t bother me. But my home is at the top of an incline and any direction I pick, it’s uphill on the way back home. And unstable hips don’t like going uphill.

There was a chill in the air, but I didn’t mind. It felt great to be outside despite the overcast sky. I did have a gear issue. At 32 degrees, I had to wear my big puffy coat, making the walk hotter than necessary. Because the chilly, wet weather is here until April, I may pick up a cheap, light jacket. I plan on being successful, which means I won’t be able to use it in the fall. No need to invest serious dollars into clothes I can only wear for a few months.

All right, enough of the jibber jabber. What’s my baseline to measure my January walks by?

Dot’s Walking Stats*
Time: 15 Minutes
Steps: 1,773
Distance: 0.62 miles
Avg. Pace: 24.22 minutes/mile
Calories: 102
*Data from Runkeeper app and a 3D TriSport pedometer to track my walk.

The good news is, other than some muscle tightening, the walk was pain free.  The stretching pre-walk was a good move. My ankles felt a little tight at the start but loosened up about a minute into the warm up. I just need to add in some ankle rolls to my stretching routine. My lower back started tightening midway through the power walking section. I paused my walk and did a standing lower back stretch, which hit the spot and let me continue my walk.

However, my tight ankles and back muscles clearly altered my stride. One mile is 2,000 steps. I walked 1,773 steps, which is slightly more than 3/4 of a mile. My Runkeeper app showed I’d walked a little less than 2/3 of a mile.  That means my tight ankles and back muscles forced me to take shorter strides, resulting in 300+ additional steps for a shorter distance.

Bottom line: my core is too weak. A lot of my weight gain is in my midsection, and my core isn’t strong enough to handle it. Core work and dropping 5% of my body fat will fix my back problem. Working on my core and continuing my hip routine should help improve my stride.

When I look at the numbers, my desire is to try to beat the 24 minute mile. But that’d be a bad move. My best bet is to focus on distance first, time second. Speed will come as my body gets used to movement again. And speed means nothing if it’s physically hard to walk more than a mile. When it comes to getting back in shape, I’m the tortoise not the hare.

I have to admit that during my walk I didn’t really focus on my tightening back muscles or how hard walking up a slight incline felt. Only one thought dominated the walk: When can I start training for a 5k?

The hare wants to run free!

Dot’s 2021 Healthy Living Goals

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Getting back into shape

My new resistance bands arrived late yesterday. Hello soreness my old friend!

It’s a new year and that means it’s time for resolutions. I’ve come to hate resolutions because I always fail at them. I’d rather set measurable goals so I can actually track my progress. After putting pen to paper, I came up with four measurable goals for a healthier 2021 for myself. Sadly, they are very similar to my goals when I started my little health journey back in 2012.

Over the last 2-½ years I’ve gained about 50 pounds. I lost my focus and fell into a funk. That means I have to drop 100 pounds to get back to my low point. Well … can’t say I don’t love a challenge.

What are my four health goals for 2021?

1. Get Healthy…Again
That doesn’t just mean fat loss. I’m including mental clarity. That means reading more, improving sleep, creating routines, practicing gratefulness, de-stressing, and de-cluttering (mess creates stress!). When I talk about “getting healthy” I mean the full package – mind, body and soul.

2. Build Strength & Stamina
I’m in my 50s. I know the road before me is shorter than the road behind me. I don’t want to spend my golden years in and out of doctor’s offices or hospitals. Building strength and cardio will keep me mobile as well as boosting my overall health and mood. That means a much better quality of life.

I’m still building my routine, but I plan to use a mix of bodyweight and resistance band exercises 2-3 days a week. As for cardio, I’m thinking more tortoise than hare. I’m starting the Mayo Clinic’s 12-week walking routine. I’m easing my hip back into a routine and the last thing I need is an injury.

3. Walk Pain Free
My body has a weight threshold. If I cross it, it lets me know with lower back pain when I walk too much. I need to loose roughly 5% of my body weight – about 15 pounds – for that pain to go away. Fingers crossed that by the end of January, I’ll fall under that threshold.

4. Stay Active
When I started my journey almost 9 years ago, staying active was really difficult for me. I’d left my job. Despite that, I still found myself sitting at a desk working on my computer.  I really needed a mental shift from a sedentary lifestyle to an active one.

That shift came after finding the keto diet and wearing a Fitbit. I went from an average of 2,300 steps in a day to 15,000-20,000 steps. But it wasn’t all power walks, 5k training, and spin classes. Nearly half those steps were from working around the house and running errands. I hated sitting for more than 30 minutes. I was bursting with energy. Sitting down wasn’t going to release that energy.

This last Thanksgiving, I found an old pedometer and gave it a whirl. In December, I averaged 4,000 steps a day. That’s much better than I thought, but it’s still a quarter of what I used to do. Frankly, I know I can do better. By year’s end I want to average 20,000/day.

Those are my four goals. To keep me honest, the plan is for regular postings here on my progress.

And yes, I’m working on new recipes.

What are your goals for a healthier you in 2021?

I’m A Stepping Fool

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pedometer

My new toy to track my steps. Over 4 days I averaged 12,000+ steps a day. And on Sunday I rested.

Concerned that I was falling back into my old couch potato ways, I decided to buy a pedometer to track my steps. The last few weeks the weather’s been wet and windy. Who wants to walk in that? Not me. So poof, the idea of getting the pedometer popped into my head. I was curious.

How much I sit on my butt at home.

I usually track my walks with the RunKeeper app. But it can’t track you inside buildings. I do have a Fitbit. But while I want to track my steps, I don’t want Google watching my every step.

So pedometer it is.

It arrived late Wednesday. I quickly set it up and put it on my bedside table, ready for Thursday morning. Sure enough, I woke up, clipped it to my PJs, and started my day. I made a promise to myself not to look at it until the end of the day. I just wanted an idea of how much I move in a day. I guesstimated that I’d hit around  2,500 steps.

Ha! Read More

Keeping Workouts Practical

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final beds

A big workout this wet, rainy weekend as we built our 3 raised beds.

Despite the elements, we finished building our garden beds this weekend. Not an easy feat considering the ground was still soaking wet from an overnight storm. There was a lot of sliding and sinking in the mud as we completed the second layer of each frame. Forget all the heavy lifting we were doing. Trying to maintain your balance on a muddy, slippery lawn for an afternoon is tiring.

Oh, and there were the squats…lots of squats. I can’t tell you how many squats we performed. Some with body weight only, others with body weight and pressure-treated boards.

I got a full body workout and muscle soreness without the cost of monthly gym fees.

What’s interesting is I found this “workout” more practical than a 45-minute ordeal with a trainer. I mean, how often do I need to do a one-legged squat on a bosu ball outside of a gym?

Every movement I did — pulling, pushing, lifting and squatting — are things I do every day. It’s just this weekend I had “weights” (a saw, hammer, boards, shovel and dirt). Read More