Tuesday, January 2, 2018

Keto Lite Explained

**I am not a doctor.   You should always talk to your  healthcare provider before starting excercise or diet.**

I don’t believe in DIETS!  In my experience, I make myself miserable loosing the weight, only to restrict until I loose control and over eat.  If someone tells me I can't have something...I want it more.

What I have noticed is that most of my thin friends watch what they eat, but they are not chronically starting one diet after the next.   I say most....not all.   I, on the other hand have been on every diet created.  I have healthily weighed as low as 105 when I got married ten year ago to 165 after I had Ella four months ago.

This post is about Keto Lite eating/Clean Eating.  I do not eat pork!  This is not the keto that you load up on pork and fat.   This is my own version of Cancer Free 2018 with less processed junk.  My weight hovers between 120-130 naturally.   If I really hit the gym and count calories, I can get to 115.  I can't maintain 115 though......I always slide back up to 120-125.  As I approach forty in June, I am realizing that I need realistic goals and to stop the yo-yo of dieting.  I am going to accept the window of 115-125 and as long as I stay within it, I'll be a happy camper.

I kept hearing about Keto and High Fat/Low Sugar diets.  I was very intrigued.  I've made some modifications and call it Keto Lite eating.     It is very loosely monitored so I don’t throw in the towel on a regular basis.   I keep my calories around 1400-1500,  my carbs around 50g (20%), protein 50g(20%) and healthy fats the remaining 110g(60%).   Healthy fat is avacados, coconut oil, coconut flakes, Whole dairy, cocoa, etc.   With this, my sugar cravings are GONE!!  I haven’t felt bad at all.  My energy is up.   I feel great not riding the sugar carb highs and lows.  Keto is a way of life for me.  I feel zero deprivation.  I have dry wine and fat bombs as my savory/sweet treats!  I limit wine to two glasses per week.

This is my go to foods:
cocoa powder
100% chocolate
coconut oil
unsweetened coconut flakes
organic sliced turkey
full fat cheese
whole cream for my coffee
bullet proof coffee......I'll post recipe.

Do Not Eat
  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.
Do Eat
  • Meats – fish, beef, lamb, poultry, eggs, etc.
  • Leafy Greens – spinach, kale, etc.
  • Above ground vegetables – broccoli, cauliflower, etc.
  • High Fat Dairy – hard cheeses, high fat cream, butter, etc.
  • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
  • Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
  • Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
  • Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Here is Keto food chart:

Fat Bombs Save me!!  I have a sweet tooth and these keep me sane. 

Want to know more?  Was this helpful?  Comment below.

Me at 115-120....my healthy happy weight.  

After one baby and working out/eating on plan!

After two babies and working out/eating on Paleo Plan.
Me on Ella’s four month birthday and my start of Keto lite:

Comment for recipes, questions, etc. 
Monday, December 4, 2017

Christmas Cards

I love Christmas cards and found a cute way to display them last year.  

You wrap and tie a ribbon around your kitchen cabinet doors and then clip the Christmas cards to the ribbon as they arrive.  I tie the ribbon in a knot on the backside of cabinet.  

It starts out like this...
It ends up like this.  I just kept wrapping cabinets as we got more cards.  

After Christmas, I punch a hole in each card and use a silver ring to connect them.  Then tie a red ribbon and put it in a basket.

We keep the basket of previous years cards under our tree.  The girls love looking at them.

Friday, November 17, 2017

See you in Heaven.

We lost a sweet sweet mama and friend to breast cancer last week.  Veronica was a college bestie of my middle brother, Mike.  We all graduated from Texas Tech University and they had studied abroad in Spain together.  She was a gifted writer and beautiful soul.  She had two beautiful little girls, ages two and five, a husband and family that adored her.

I began communicating with her after her original breast cancer diagnosis two years ago.   She discovered a lump while breastfeeding her infant daughter.  She and her family fought hard and prayed hard and beat it.  I saw her at Mike & Amy’s wedding in Vail last November.  She was glowing with her pixie cut and radiant spirit.  Her and her husband, Will, made a stunning couple.

(Mike, Veronica, Nelson & Jake)...College Buddies at Mike & Amy’s wedding

One of the many things I hate about cancer is it’s tendency to come back.  That was the case for Veronica.  It came back stage 4 and had spread to her lungs and bones.  You can read about her journey on her blog.

I messaged her a few days before she died.  I told her what she already knew, that this was not the outcome I prayed for, but she was going to meet Jesus and that is our ultimate goal.   She told me she would be in a perfect place.  You see, Veronica knew that she was going to Heaven.   I told her I would see her there someday.   Like Veronica, I want to live many years on Earth and watch my babies grow up and get married and change the world, but my end game is Heaven.   I can’t wait to be in the arms of my creator.  No more tears, no more pain.  I know Veronica is in a place so much greater than Earth.   I hope and pray that every person that reads this knows Jesus as their Savior.  I don’t know how long I will live, but one of my great passions is sharing the love of God and salvation of Jesus.  Please message me if you don’t have that and want it.   I would love to send you some books and a bible as a gift.  My gift to you in honor of Veronica.

Veronica’s saying was, “there you are” and she looked for God every day.  In honor of her, I’m going to look for God each day.  Hope you will too.

Monday, October 23, 2017

Ella....Week 7 & 8

Ella is still such a sweet baby.  She wakes up so happy and smiley.  Most of the day we stay close to home and she nurses, then plays, then naps.  She gets fussy in the evening.   During the night, she eats around 11pm, 3am, 5:30/6am......but she is getting better at falling right back to sleep.

Her smile is the sweetest.


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