10 Months LITTLE BLACK DRESS - DEC 1 2016

LITTLE BLACK DRESS - DEC 1 2016

OK, perhaps not a little black dress, but a purple and black dress.
A GOAL dress.
This little beauty I picked up as a GOAL dress to get me through the holiday season, and all its temptations. Now that my belly has fully healed is the dangerous point in which my body can continue on maintaining, losing or gaining. It will be a tough time of year not only for my continued successes, but the temptations of holiday goodness all around me. So for me to remain focused, I purchased this dress 2 sizes too small, and am motivated to get into this little thing for my cruise in January. I have hung it in the bathroom all of November so I see it each day, and now going into December I will move it into the kitchen right next to the fridge. Game On. This will happen. I am determined to fit into it and look awesome in it.

Stepping out of comfort zone: There are also things I am venturing out to do. I am a pretty adventurous person who has been locked up behind this weight for so long. Frozen by the fears of failure, the thoughts that everyone is looking at my size and not me, afraid if I wasn't the funny one people would see the pain in my eyes....so its time to take that part of me back, to step out of my comfort zone and do the things I have always wanted to but quieted in my mind and chose to not participate. People may not understand this, however it is like I was paralyzed more by what others thought because of how I felt about myself. No more. I feel good, I feel safe, and more than that I don't want to hide anymore. Its time to step out and do what I love. Physiologically speaking I know its more mental that anything...and I continue to work on that. Each time I take a step forward I deal with why I feel the way I do. Confront those fears.
So I took a few art classes, with random strangers with a few friends, and let me tell you, I am no artist, but man it was fun. And more so I didn't think about my body images once, not one time did I feel uncomfortable. YAY me moment.

First class I did a Halloween jar, and second class I made a Polar bear mug/bowl, once it is in the kilned it will turn white. So much fun. I also have another one scheduled for a Santa mug this month!
Vitamins:
So I am still taking a lot of vitamins and thought it was good for another update. I know a lot of people have sent me privet messages asking about my line up and here it is.
Almost 10 months out here is my Vitamin Line up:
Vitafusion Multi-Vitamin -chewable
Vitafusion B12 - chewable
Jaieson Omega 3 - chewable
Vitafusion Fiberwell- chewable
Nature Bound Hair, Skin & Nails - chewable
Nature Bound Vitamin D - chewable
Hair Volume Biotin - Pill Form
Jamieson Zink - Lozenges
Jamieson Biotin - Pill form


HAIR LOSS:
Again this is one of the bad side affects to virtually starving yourself. Hair loss.
I am happy to say that my hair has started coming in, I see signs of new growth, and am thrilled. Its a double edge sword. A right of passage per say. Your hair hold nutrients, and when your body starves, it take nutrients where ever it can, which unfortunately comes from hair, nails etc. So the natural thing for your body to do is to take it, and you end up with thinning hair, brittle nails, and hair loss. I have had to chop my hair, which was hard as I always had really thick hair, and lots of it. I always complained I had so much thick curly hair, and no I regret ever complaining about it. I have some bald spots, each strand is so thin, and my hair fell out in clumps, if you look back to some previous posts you will see the progress to no hair I have gone through. So funny that you go on this journey for whatever your individual reasons are to be better, to extend your life, to be healthy...and then you realise how hard of a struggle each phase is. I am not shading light on the experience, as this is and will always be the best gift I could have ever experienced, but this journey is tough. There are a lot of challenges, and after the initial surgery, there are new challenges as you continue, and I promised to document these so that others would be aware of them, and prepare for them. Yes hair loss is part of the process, but it too ends, and regrowth will start. Here is my winning hair line up that I started using 3 months before surgery, and continue to use now and am happy with.

Once you are able to have coffee again without upsetting your belly, I highly suggest changing up your protein drinks and adding a double shot of espresso. Having worked at coffee shop for some time, I can assure you that espresso has less caffeine than coffee, so if you are still sensitive this is a great alternative. It taste amazing with chocolate shakes. Drink Up! Sip Sip Sip, and get your protein in, how ever you can!

THE SCALE: Each pound counts. Don't beat yourself up if you don't lose. I have come to realise that the scale cant tell you anything but a number, and you are more than that. Its a constant fight and I fell into that trap of scale watching, wishing each time I stepped on seeing it drop, and beating myself up if it did not. But a friend of mine said to me, can the scale tell you how far you have come, how you beat the last struggle, or how amazing you are? Nope! Its just a number, and you cant let that control you mentally as there are so many more components to this journey that will lift you up and make you feel so good.

Measure your progress on firsts...the first time you realise you have to buy a new bra or undies as they are falling off of you, the time you realise your shirt is so big that it looks funny on you, the first time your favorite pants fall to your knees, the first time you realise your belly no longer rests against the steering wheel, the first time you order off the kids or senor menu's and don't finish what's on your plate, the first time you walk up a flight of stairs without being out of breath, the moment you are aware that sugar tastes too sweet, the moment you want to go for a walk instead of sitting on the couch, that time when you notice you have crossed your legs and didn't know when that started, the time when you sit on a chair and not worry about it breaking, the first time you get into a bathing suit and love it, the first time you realize you see your ankles, or your wrist is smaller.
THE SCALE CAN NOT TELL YOU HOW GREAT YOU ARE!

MY WEDDING RING: So something fabulous happened. I have not been able to wear my wedding ring for many months as it would just slip off. At work I threw out my hand to direct a guest where to go, and there went my ring across the lobby. So I moved it to my middle finger, and then I could no longer wear it and felt horrible. I hate not wearing it as I am so proud of my marriage, so in love with what it represents, and how much love I feel when I look down and see that I have found the man of my dreams. So Chris and I decided we would get my a necklace until I lost all the weight I wanted which I was happy about. So we went to the jewelry where we purchased the ring and they stated lets check your warranties, so because we purchased the lifetime warrantees, I could have my ring re-sized as many times as I want! Say what?!?!
So excited, so we sized my finger and sent it off, and I am thrilled.
Feb 2016 - Ring Size was 11.5
Nov 2016- Ring size is 9
That's is insane, and so crazy to think your fingers can lose that much circumference.

HOLIDAYS: I will indulge, I will enjoy the holidays, BUT the big difference this year is my focus wont be on food, and I will make sure, at home, at work, in my car I will have good choices to eat. Will I eat chocolate...yes, will I have stuffing...yes...will I have treats...yes, but it will be balanced. I know when someone has surgery, others around them become food police, watching the persons ever bite, and or suggesting they eat 'and apple' instead. I am a grown woman, I have done the work, I am on this journey for me, and I can live my best life, and wont apologise to anyone for anything I do as far as my health. My journey is just that...mine. I appreciate people and their opinions, and I am lucky enough to have supportive people in my life who know me, and I am not worried about this happening to me. I have heard from many of you who have been through this or worry that this will happen...

SKIN: Endless struggle at this point. I look at others who have gone through this before me and I gotta say the skin thing scares the crap out of me. Friends who have started this part of the journey are being honest about it. The skin struggle, the surgery involved with the removal is 10 X worse than the WLS (weight loss surgery). The down time is endless, the pain is extreme, and the recovery is hard. Lots of ups and downs, and this concerns me. I have researched it to death as I have stated several times was always the thing I feared most. WLS was never my concern, I knew I could do it, and rock it as I am stubborn, but the skin...the pain...the steps you have to do. I would lie if I said it wasn't a concern. At this point I am sure I have approx. 6-10lbs of extra skin on my body, but nowhere close to being ready for the surgery, so I must continue on my path and know that dealing with this skin is just another challenge to deal with. And I will...I will make it through.

Please be kind to yourself, and don't allow others words to be your journey.

Stay Tuned~ Nat:)
~Body under construction

November 12 2016 --------9 Months Out

What?
How did that happen, nine month gone, so fast.
I know it has been a while since I have written, and it has weighed heavily on me, as I said from the start this would be a raw look at my journey, the goods the bad, but the real journey. Highs and lows, Successes and trips.

I realised the other day that it has been a year since I stopped drinking pop. That's a big deal coming from someone who drank a few cases a week. Its funny how addictive sugar is, and how it transforms your body. Mentally its an addiction that is hard to kick, and physically your body reacts to having it, or not having it.

Trying to think of where I left off...I believe the biggest issue at hand was my hair loss, which I am happy to say at approx. the 7-8 month mark stopped falling out which is due to the fact that my stomach is finally done healing so the addition of carbs, and nutrients has helped significantly with hair starting to regrow, nails becoming strong again. Its a great feeling to know you are out of the starving your body phase. This whole experience is such an odd transition from a self described carb junkie over eater, to be told you need to starve your body until healed, and then you need to put carbs back in.
WAIT WHAT?
Yes, this was really hard for me to do. Put the food that was trying to kill me back into my body to increase calorie counts made no sense. So I researched it to death and struggle each day with putting the right carbs into my body, the carbs you need to survive and not the filler carbs which I had grown over time to love and depend on. What was my go to food...chips, potatos, bread. YUM.
Now I understand the ways these react to my body, and make better choices (most of the time), and always eat my proteins first.

One of my biggest goals was to not be a diabetic anymore, which I have come to realise isn't possible, however can be controlled by diet. No one is ever clear and dismissed of what sugar can do to a body that has abused it for a long time. I find the smallest amount of sugar still throws me off completely and I actually feel the affects a lot more than I did when my diabetes was out of control. I feel I have control over it, but the odd time it sneaks back up and I feel horrible. I can actually feel the affects happening, which reminds me a lot of how my brother dealt with drug addiction. I remember we use to have several conversations about When he got clean, and how he could feel again, feel his nose stuffed up, feel sick, feel a head ache, taste food etc etc, and I get it for the first time. Everything that goes in my body now I feel. My body reacts in a positive or negative way which is a weird way to experience food.
I hit the 100lb weight loss goal, the only weight loss goal I made, and it is still hard to believe that I was 100+lbs heavier than I am now. Mentally I still see that 326lb person when I look in the mirror, I see fast losers exceeding my weight loss and take pause and remember this is my journey and only what I do matters to me. I remind myself to take lots of pictures, and do side by sides as I really can see it if they are in front of me. I have come a long way, I am proud of that. Yes I have further to go, but it is my journey, and I will do it at my pace.

Just like everything in life there are struggles, a lot of them. Having WLS is the easy way out~said no weight loss patient ever. It is a tool, gifted to you to get you started, but it is up to you what you fill your body with, when or if you go for that walk, and how you choose to do this journey. For me, I was in a great place leading up to my 7-8 month, feeling really good, making really good choices, feeling healthy, working out a lot, and taking all my vitamins, my hair stopped falling out I hit and passed the 100lb weight loss mark, but with this came a down side.

FOOD
My stomach was healed, meaning more could fit in, less problems with certain foods, and I had the ability to increase my calorie counts, sounds good right, absolutely, as this is what is suppose to happen, and I am still making great choices. Are some of these choices perfect, nope and Id be the first to admit to having chocolate or alcohol, and even the odd chip, but that is my choice. I am living, and I wont feel bad or guilty for it. I think back to a year ago when I could sit with a Large Bag of chips and a 2lt bottle of pop and have them gone in an hour. Now I choose to buy a few chips and eat them over multiple days and only after I fill up on my proteins and water so I can only fit in 1-3, but I feel Like I got to indulge a bit and that is okay. I have healthier, wiser choices for that chip than I use to. There is so many healthier options out there these days, and that's where a social media group is so supportive. Its great to ask questions about food, and have people giving you better options. I'm completely happy with my choices up until now....I may regret one choice I made involving a large chocolate bar, but I learned my lesson.

LOOSE SKIN

I knew before this process started that I would have issues mentally with the loose skin, I knew it, I tried to prepare myself, but honestly there is no preparation, or kind words out there that can change how I feel about this skin. I HATE it. It is annoying, gets in the way, makes me feel dirty, and just a pain in the ass. The amount of stuffing that goes on to get it all in, the re shifting through the day is insane. I no longer have boobs and to be honest I just dislike every aspect of it. Chris doesn't care and I don't care about body image, as I did this for my health and no other reason, I just dislike being constantly reminded of how large I was. My fat, had always been fat fat, the bad fat, the hard fat which I always loved as my body didn't jiggle or move which I was always grateful for as a larger gal, but I know that was the bad fat, and a lot of that is gone, which is kinda karma as I jiggle with the best of them now. My arms are so much smaller, but you wouldn't know with the draped skin hanging off of them...etc etc I could dissect each part of my body but wont bore you with details. I know mentally I tell myself I am healthy, happy, and lucky to of added years to my life.
This was my decision, and with it came challenges, and I know all that  and I will always be grateful to Dr. Z, the support group and my friends and family. Its okay not to enjoy each part of the journey, as there is good and bad in each new step. My biggest challenge was always going to be skin for me, and I have accepted that and will deal with it when the time is right.
I actually gained 4lbs as my skin sat better on me. Weird I know, maybe psychological, and that is fine, but I feel more comfortable. Once I am feeling better from my accident injury and can work on those areas, I will continue to work on my body, the skin may or may not tighten a bit with toning...we will cross that bridge when we get there.

I am happy where I  am right now and that is all that matters.
I will continue to write in here as much as I can.

Stay Tuned~ Nat
~Body in Progress

LOSING WEIGHT MAKES WEIGHT LOSS HARDER

LOSING WEIGHT MAKES WEIGHT LOSS HARDER

What most people don't realize is that losing weight can actually make weight loss even harder. The more you weigh, the more energy your body expends to move that weight around. As you lose weight, your body will naturally expend fewer calories, something we often don't account for in our calorie intake.

For example, if you're 5'8" and weigh 180 lbs, your basal metabolic rate might be around 1545 calories, not including any exercising you're doing. If you lose 20 pounds, your BMR changes, dropping anywhere from 50-100 calories. That may not seem like much, but if you don't adjust your calories as you lose weight, you'll end up at a frustrating plateau.

Beat the Plateau
The only thing more frustrating than not losing weight is hitting a weight loss plateau after making steady progress. You're exercising, you're watching every single calorie, you're this close to your goal and then things come to a grinding halt.

Beating a plateau is often more about making small changes to tweak what you're doing than going overboard with your diet or workout program:

 

1. Change Your Workouts
   
   • Add more cardio - Adding an extra day of cardio, even if it's a short one, can be just that extra calorie-burn you need to get over the hump.
   • Lift heavier weights - Heavy weights help you build muscle and muscle helps you burn fat. Try lifting enough weight that you can only complete 10-12 reps of each exercise.
   • Change your strength workouts - If you've been doing the same workouts for more than 4-6 weeks, even small changes can make a difference. Try different ways to progress like changing the type of resistance you're using, trying completely new exercises or splitting your workouts so you can spend more time on each muscle group.
   • Vary your intensity - You'll burn fat more efficiently if you workout at different intensities throughout the week. Try incorporating long, slow workouts alongside high intensity interval training to hit all your energy systems in different ways.
   • Hire a trainer - If you're confused about what to do, a trainer can revamp your routine and help you do more with your exercise time.
2. Add More Activity - If you've maxed out on your workout time or you just don't want to commit to more training, adding more activity is a simple way to burn extra calories without overdoing it with exercise. A daily 20-minute walk can help you burn up to 100 extra calories.
3. Tweak Your Calorie Intake - Even small changes to your diet can add up and help you move past a plateau. Eating a little less than usual or adding more fiber to your diet are just two ways to reduce your calories without feeling like you're starving.
4. Make Adjustments Throughout the Process - You don't want to obsess over calories every time you lose a pound, but it pays to reassess where you are from time to time. When you lose 20 or more pounds, look at your diet and exercise program and find ways to reduce your calories to reflect your new weight.

KETOGENICs & WHAT IT IS

Restore Your Health with a Ketogenic Diet

  Ketogenic diets stress the consumption of natural fats and protein (meat, fish, poultry) and limit carbohydrates (sugars and starches). On a “normal” American diet, carbohydrate intake is high (about 40-60% of calories) while carbohydrate intake on a keto diet is about 2-4% of calories.  This has the effect of spiking blood sugar and insulin.  These two factors drive hunger.  When calories from fat are high and carb intake is low, meals are delicious and satiating.  Hunger goes away, and more importantly, this dietary change has some powerful and beneficial metabolic effects on the human body, in part because it lowers blood sugar and insulin levels. On this website, I’ll talk about how the diet works, and share details on the correct implementation of the diet.  The bottom line here is that you can increase your energy and improve your health simply by changing the way you eat.

How Do Ketogenic Diets Work?As mentioned, the diet limits carbohydrates (sugar and starch).  When these foods are digested, they are broken down into blood sugar (glucose) in the body. More carbohydrate intake results in higher blood sugar.  If we reduce carb intake and instead eat more fat and protein, it results in a switch in metabolic pathways from using sugar as a primary fuel to burning fat instead.

As more fat is burned, some of it is converted in ketone bodies.  As blood glucose and insulin levels drop and ketone levels rise, the heart, muscle and brain switch to using more fat and ketones to fuel themselves.  This state of "nutritional ketosis"  has some powerful benefits. There is strong research evidence that low carb, high fat keto diets are effective for the following medical conditions:

Cancer:  the current research on metabolic cancer treatments using a keto diet are extremely promising. The keto diet for cancer therapy is somewhat different than the treatment for other illnesses.  The main idea behind the use of a ketogenic diet to treat cancer is to starve the cancer cells of the glucose and other fuels they need to survive, and provide support for the normal mitochondrial respiration processes in healthy tissues. The huge advantage of this treatment protocol is that it is non-toxic to the rest of the body, and in "wait and see" cases, can provide an huge health support advantage to the patient.

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Diabetes:  Recommendations for higher carb intake in diabetic control is detrimental to diabetic health because it results in blood sugar spikes and crashes, which in turn causes a greater need for medication and insulin.  A ketogenic diet reduces and in many cases, eliminates the need for diabetic medications and lowers the number of insulin units needed.  For people with Type 2 diabetes, ketogenic diets reverse the underlying insulin resistance which causes the disease. In many cases, just changing dietary choices can result is lower medication costs.

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Weight Loss: Low carb, high fat keto diets have been proven in study after study as the best diet for weight loss because the diet works with your biochemistry instead of against it.  It's also a great learning tool for understanding how to create meals which are consistently within ketogenic ratios.

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In addition, there is also research showing the following conditions can be reversed or greatly improved on a keto diet:

• Insulin Resistance, Pre-diabetic: these conditions are directly related to the effects of chronically high blood sugar and insulin resulting in (IR) insulin resistance.  In addition, related conditions such as Fatty Liver disease and PCOS are also caused by IR.  Low carb, high fat diets have been used in studies to treat and reverse all of these IR conditions.
• Heart disease: Cardio factors when blood sugar and insulin levels are lowered via dietary changes.  HDL cholesterol goes up on a low carb, high fat diet and triglycerides fall dramatically. I also discuss what causes heart disease, and it isn't cholesterol or saturated fat consumption.
• Mitochondrial support: Keto diets provide mitochondrial support and can improve metabolic energy disorders such as pyruvate dehydrogenase complex deficiency (PDHC), glucose transporter type 1 (GLUT1) deficiency, McArdle disease, and a range of mitochondrial myopathies.
• Aging is slowed: The ketogenic diet reduces inflammation and slows the human aging process.
• Acid Reflux/GERD (heartburn): people who suffer from acid reflux or chronic heartburn will find great relief after adopting a keto diet, especially if all grain and fermentable carb sources (FODMAPS) are eliminated from the diet.
  
  The bottom line here is that the ketogenic diet is a powerful metabolic tool for treating a wide range of illnesses. It is not a fad diet, and if it is implemented correctly, it corrects metabolic function at the cellular level.  The result is improved health and wellbeing. 

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Diet Plans, Benefits and More Information

A typical ketogenic meal includes a 3-5 ounces of protein, usually cooked in natural fats (for example, butter, lard, duck fat, cream, olive oil, beef tallow, or coconut oil) with the addition of non-starchy or green leafy vegetables such as lettuce, spinach, summer squash, or kale.

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 FATS AND OILS
Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time. And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source.  In addition, cooking with them is not recommended.
Most nuts (with the exceptions of macadamias and walnuts) are high in Omega 6 fatty acids as well, so go easy on them). However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats. Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. A few nuts or some mayonnaise will provide the Omega 6. If you don't like seafood, then consider taking small amounts of a fish or krill oil supplement for Omega 3s.

Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory. Fats and oils can be combined in sauces, dressings, and other additions to basic meals. Over time, it will become a habit to add a source of fat to each meal.
Avoid hydrogenated fats such as margarine to minimize trans fats intake. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) choose "cold pressed." Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity. Avoid heating vegetable oils. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points.

• Avocado (very high in fat, so I’m including it here)
• Avocado oil
• Almond oil
• Beef tallow, preferably from grass fed cattle
• Butter: try to find organic sources
• Chicken fat, organic
• Duck fat, organic
• Ghee (butter with milk solids removed)
• Lard such as organic leaf lard (make sure it is NOT hydrogenated)
• Macadamia Nuts
• Macadamia oil
• Mayonnaise (most have carbs, so count them. Duke’s brand is sugar free.)
• Olives
• Olive oil, organic
• Organic coconut oil, coconut butter and coconut cream concentrate
• Organic Red Palm oil
• Peanut Butter: make sure to use unsweetened products, and limit due to Omega 6 content.
• Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are higher in inflammatory Omega 6 fats, so limit amounts, and don’t heat them.
• 85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.

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Sources of Protein

Fattier cuts of meat are better because they contain less protein and well, more fat. Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake.  These clean proteins are the best choices for a low carb food list.

• Meat: beef, lamb, veal, goat and wild game. Grass fed meat is preferred, as it has a better fatty acid profile.
• Pork: pork loin, Boston butt, pork chops, ham.  Look out for added sugar in hams.
• Poultry: chicken, turkey, quail, Cornish hen, duck, goose, pheasant.  Free range is better if it’s available.
• Fish or seafood of any kind, preferably wild caught: anchovies, calamari, catfish, cod, flounder, halibut, herring, mackerel, mahi-mahi, salmon, sardines, scrod, sole, snapper, trout, and tuna.
• Canned tuna and salmon are acceptable but check the labels for added sugars or fillers. (Exception: Avoid breaded and fried seafood.)
• Shellfish: clams, crab, lobster, scallops, shrimp, squid, mussels, and oysters. (Exception: imitation crab meat. It contains sugar, gluten and other additives.)
• Whole eggs: These can be prepared in various ways: deviled, fried, hard-boiled, omelets, poached, scrambled, and soft-boiled.
• Bacon and sausage: check labels and avoid those cured with sugar or which contain fillers such as soy or wheat.  Specialty health food stores carry most brands of sugar-free bacon.
• Peanut butter and soy products such as tempeh, tofu and edamame are good sources of protein, but they are higher in carbohydrate, so track them carefully.
• Whey protein powders, plus rice, pea, hemp or other vegetable protein powders. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.

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Fresh Vegetables

Most non-starchy vegetables are low in carbs. Choose organic vegetables or grow your own to avoid pesticide residues. Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. Limit sweeter vegetables such as tomatoes, carrots, peppers, and summer squashes. This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it.

• Alfalfa Sprouts
• Any leafy green vegetable
• Asparagus
• Avocado
• Bamboo Shoots
• Bean Sprouts
• Beet Greens
• Bell peppers*
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots*
• Cauliflower
• Celery
• Celery root
• Chard
• Chives
• Collard greens
• Cucumbers
• Dandelion greens
• Dill pickles
• Garlic
• Kale
• Leeks
• Lettuces and salad greens (arugula,  Boston lettuce, chicory, endive, escarole, fennel, mache, radicchio, romaine, sorrel.)
• Mushrooms
• Olives
• Onions*
• Radishes
• Sauerkraut (watch for added sugar)
• Scallions
• Shallots
• Snow Peas
• Spinach
• Sprouts
• Summer squash*
• Swiss chard
• Tomatoes*
• Turnips
• Water chestnuts

* Limit amounts of these vegetables, as they are higher in carbs.

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Dairy Products

Raw milk products are preferable; choose organic if raw products are not available. Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid. I also try to avoid products that have added whey protein because whey adds to the insulin spike.

• Heavy whipping cream
• Full fat sour cream (check labels for additives and fillers. Look for brands such as Daisy which are pure cream with no added milk; carbs and protein will be low.)
• Full fat cottage cheese
• All hard and soft cheeses: (count each 1 ounce portion as 1 carb generally)
• Cream cheese (count each 1 ounce portion as 1 carb generally) 
• Unsweetened whole milk yogurt (limit amounts as it is a little higher in carb) (Fage full fat Greek yogurt is divine)
• Mascarpone cheese 

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Nuts and Seeds

Nuts and seeds are best soaked and roasted to remove anti-nutrients. They are also very high in calories and higher in carbs per serving.  It's very easy to eat a handful of nuts and not realize how much carb is included.  If you are having trouble getting into ketosis or losing weight, reduce or avoid nuts.

• Nuts: macadamias, pecans, almonds and walnuts are the lowest in net carbs and can be eaten in small amounts. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.
• Nut flours, such as almond flour. I include this because a low carb food list shouldn't completely exclude baking. Almond flour is a great flour substitute. See my recipe page for ideas on how to use it with the foods on this low carb food list.
• Peanuts are actually legumes and are higher in protein and are also high in Omega 6 fats, so limit amounts and include protein grams in daily totals.
• Seeds (pumpkin, sunflower, sesame, etc.. ) are also very high in Omega 6 fats, limit amounts.
• Most nuts are high in Omega 6 fats, which increase inflammation in the body, so don't rely on nuts as your main protein source. I have found that eating too many nuts over several days makes me feel stiff and sore and ruins my mood.  I attribute this to the Omega 6 fats.  Your mileage may vary.

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Beverages

• Clear broth, bone broth
• Decaf coffee (caffeine can drive up blood sugar)
• Decaf tea (unsweetened)
• Herbal tea (unsweetened)
• Water
• Flavored seltzer water (unsweetened)
• Lemon and lime juice in small amounts
• Almond milk (unsweetened)
• Coconut milk (unsweetened, can or carton)
• Soy milk (unsweetened, count protein grams as well)

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Sweeteners

Avoiding sweetened foods in general will help “reset” the taste buds. However, if there is a desire for something sweet, these are the recommended choices for sweeteners. Note that the powdered forms of most artificial sweeteners usually have maltodextrin, dextrose or some other sugar added, so liquid products are preferred.

• Stevia, liquid preferred as the powdered usually has maltodextrin in it.
• Erythritol
• Xylitol (keep any food with this sweetener in it away from dogs)
• Splenda*, liquid preferred as the powdered usually has maltodextrin in it.
• Lo Han Guo
• Monk Fruit
• Inulin and Chicory Root (Just Like Sugar brand)

*Some readers have objected to my recommending Splenda. If you have concerns about this, please note that I have done research in the medical literature and I have looked at the studies which have been offered on sucralose (Splenda).
I have yet to find a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues. I don't like to propagate misinformation so I wait until there are definitive studies of negative effects before I condemn a product. In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.
Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different. Some people are not bothered by Splenda, while others are. It's the same for sugar alcohols and other sweeteners such as inulin and chicory root. I try to offer both pros and cons for each sweetener, with the idea that readers will use the product that suits them best. See my artificial sweeteners page for more information.

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Fruit/Miscellaneous

• Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate. Avoid other types of fruit as most are too high in carb and can interfere with ketosis.
• Japanese Shirataki noodles
• Pork Rinds (these are great with dip, or as a substitute for bread crumbs, but note they are also high in protein, so limit amounts)

Spices

Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list. Commercial spice mixes like steak seasoning usually have added sugar. Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose.

Copyright 2011-2016 Ketogenic-Diet-Resource.com

JUNE 15 2016 ~Monthly Update (4-Months)

JUNE 15 2016 ~Monthly Update

The above is true, and only when we start seeing changes in ourselves, and find the things we like about ourselves can we see it truly in others and mean it. I find us as woman are quick to notice beauty in other woman, but brush it off when someone says something wonderful about us. Its a hard lesson, and going forward I am trying to accept compliments, and not awkwardly turning them into negative comments n my mind. I've got this unhealthy relationship with compliments, and have my whole life. Someone says something nice and I immediately turn it into a unhealthy response, and self sabotage myself in some way or form, usually leading me to eat something bad, as a way to hide. Is it about food, weight, or self esteem...I don't think so, I think it is something deeper. I feel that somewhere in my brain I don't feel good enough, I don't feel worthy of peoples love, and perhaps putting n the weight is my way of staying behind the scenes, not getting noticed, and staying in that dark place I have made for myself. You wouldn't know it, being around me, as I also hide behind an image of happy go lucky Nat, the fun one in the group, the organizer, and to some point that is me, the true me, and who I want to be, who I am, but if you look deeper, I usually have complete control of those situations so I cant get hurt, or be the center of attention. I over give of myself, my time, my money, but at times I have been taken advantage of, and I am really aware of that. Anyways, a bit off track here, I am working on these internal issues, as my physical self reflects so much on my emotional self, and reasons for why my weight got out of control. I know, like most of us our childhoods were unstable, and not ideal and this has a big part of out adulthood, and we must deal with these issues as well. 

I get it, there are underlying issues and I am working those all out so I can get past them. Its all one step at a time, and building my mental strength is a big part of building my new physical self. So moving forward I am trying to accept compliments and really let them soak in, and make myself believe that the person who gave them did with no ill will, and truly meant it. I want to soak in those moments and allow myself to feel the love that person shared with me. This will be hard for me, but I need to grow and this is one way to do so. I know that when I give a compliment from this point on...I will make sure the person who I am complimenting knows it comes from a place of love, and I wont let them brush it off. If I say it, I mean it, and want you to feel it.

This last month has been interesting. The scale has not moved much, but that is okay. I knew getting to this point the scale would slow right down. This is the beauty of this whole system, is having people who have gone before you, having supportive people telling you what to expect and how each stage will be. Knowing what is to come, the struggles you will have and the ways to deal with them help so much. I am so grateful to my Doctors support group for allowing me the weaknesses and the uplifting people to help me through the moments where I feel defeated or not great, or need a pick me up. It is an amazing source of strength as I navigate this always changing path I am on.

My body is constantly changing and it is fun to watch, experience and see. I have a love hate relationship with getting thinner. I absolutely love seeing my body change, fit into small clothes, shopping, and know that I am getting healthy, I hate the extra skin dangling around, which to be fair I knew was going to be my greatest struggle and in a way I believe this is why me starting to lose weight had been put on the back burner, as I feared the skin. I did not want to have it, to deal with it, have the health concerns that come with it, and for vanity reasons. I have not been a self conscience person before, and I knew with the skin I would be, and I am. I had always been a hard fat type of person, meaning the 'bad' fat that didn't jiggle. My belly was hard, my legs were hard and my arms were fully round and hard fat. Now all these areas are dangling. The 'bad-fat' is going away, which leaves lots of skin. My arms are hanging, my belly is drooping and my thighs are starting to have loose skin.

 ~This is how I feel right now, about all the extra skin. I know its part of the process but it is a pain in the ass. At least it shows how far I have already come, and I should be happy with that.

I CHOPPED MY HAIR OFF.
Another troubling system that I was not looking forward to was hair loss. And let me tell you the struggle is real. At approx. the 2 month mark my hair started falling out....and falling out BIGTIME. Each time I would touch my hair, run a brush through, have a shower, or just exists bunches of hair would come out. I have to constantly pick hair off my shirt, de-clog the drain, and constantly pull all the hair from my brushes. Its so bad that I have bald spots on the top of my head. Again, I knew this was coming but OMG it sucks. Vanity is such a weird thing. I never cared how I looked before, didn't care how others viewed me, but that was before when I was hiding behind my fat, trying to blend in to everyone/thing around me, being the person in the background, doing for others and ignoring me.....BUT times have changed and I started focusing on me, working really hard to make changes in my life, and stepping out in front for once, putting myself first. I have people watching me, following my blogs, my facebook and being in the spot light a bit more makes me self conscience for the first time ever. SO funny right....I care what people thing right now. I am doing so good for me and people notice, and I don't wanna have extra skin or balding spots...grrrrrr.
BUT small prices to pay for the amount of weight I have already lost and where I plan to be going in the future with my health. I am really lucky and cant lose focus on that.

 

Going back to work has been both amazing and yet stalling my work out schedule quite a bit. I'm not getting out as much as I was being off work. Not walking as much, however making adjustments at work to get out and walk during my shift even just for 15 min, and while working I am constantly moving, going up and down stairs etc so I do my best to get going and still work out lots when I am off work.
I wont make excuses, as I told myself I will never do so again, and once settled in my new schedule I will get more in again. I find that I am missing my outdoors walks, and was so grateful I had the time off to enjoy some of the fantastic weather we had, to walk around in nature and enjoy some of the great locations on the island. I cant wait to get back out there.

         ************ 100 lbs ~ just around the corner *********************
I am right on the cusp of a HUGE milestone and I have so many emotions going on. I am within steps of reaching 100lbs lost and I am so excited, and yet these last few pounds seem daunting and like they will never come as the weight loss has slowed dramatically but that is ok at the same time. Its a really weird feeling as in some moments I cant see it, it feels like I have so much further to go. And sometimes I am like, holy crap I've lost a lot. I mean 100lbs, that's incredible, and if I were looking at any other person who achieved this I would be in awe, I would cheer them on, hug them, make them realise how bog of a deal this was, and yet when its you, you think could be better...BUT I am trying to live in the moment and be happy, excited, and amazed by myself. I'm going to do something big, something to make this moment memorable, to remind me how free of my restraints (weight) I am. Lets put this into perspective....check this picture out......

I am not there yet, but soooo close and by the next update I will of crushed this goal. My one weight goal in this journey was to lose 100lbs, as all my other goals were health related. And its here, just around the corner...and I am proud of myself.
OKAY, lets get this done...the last 10lbs..
Let the countdown BEGIN....
...did I mention I have almost lost a 2 month old horse!!!!!

Today was a HUGE moment. I did it, I climbed to the top of Cobble Hill Mountain, and I loved it. I struggled at times, but was not going to give up on making it to the top. For the first time ever I felt like I just had to do, to prove to myself I could, to feel that feeling of accomplishment, and to feel alive. I needed this right now, and I felt so proud of myself when I got there. The view is amazing as many people in the last few years have told me it was, and now I got to experience it. It was at the top of my Weight Loss bucket list and felt so good to cross that off.

Stay Tuned~ Nat :)
Mind/Body under construction

Don’t Expect Change Without Making One!

Don’t Expect Change Without Making One!

Don’t eat bread! That latte has 45 grams of sugar! No macaroni salad. NO tortillas. No rice. Drop the crackers. You don’t need real sugar in your coffee! Don’t drink with your meals.

Lots of Support Groups tell you ‘its okay’ that you ate the potatoes & bagel with your eggs because ‘everyone makes mistakes’. We are not that group. Groups who tell you not to worry aren’t doing you any favors.

It won’t last without change

There is no delicate way to say this. We have always set ourselves apart from other bariatric groups in that we don’t look the other way while post ops continue to eat the bad carbs. We try and bring them back to the bariatric reality. We coax you to knock off the pasta, rice, tortillas or bread and often people get mad or try and justify it. For years we’ve watched people blow through this surgery and they all have the same story. Everyone thinks they are ‘Different’, that they can handle the bad carbs and the sugar (they don’t get sick!) and ‘because they have lost a 100 pound in 7 months they must be doing something right’.

The first hundred pounds is the surgery

Hate to keep making the same point, but your surgery did it, not you. Remember that you are not driving the car for the first year. Eating the same foods that grew you to 300 pounds, but in smaller amounts is not a good long term plan, as eventually you will be able to eat larger portions. Ask yourself why eating the same bad carbs would be a good plan. No doctor has advised you to eat the same way post op as you did pre op. Post ops pick this up somewhere, latch on to it and defend it, often to the bitter end of a total regain. You have approx. 6 months of restriction to help you get on your way.

No one fights for broccoli carbs!

It’s not that the bagel will kill you, it’s that these carbs make you hungry. They rapidly turn to glucose and burn… poof, gone, #Lookingformore. They don’t give you any nutrients. They don’t create a feeling of satiety or lasting fullness. The empty carbs work against what you are trying to achieve. If you were arguing for eating salad or green bean carbs, more power to you, but people are trying to hang on to foods without value. If this big argument was for VEGETABLES, well it wouldn’t be a debate as vegetables didn’t make us fat, it was those ‘other’ carbs. Did you ever meet an obese vegetarian and wonder ‘HUH?’, how’d they get obese if they are vegetarian? Same deal. It’s not the vegetables, it’s the other stuff, the processed carbs like Hot Pockets & Little Debbie Iced Oatmeal Pies, the fries, baked potatoes with both sour cream and butter, bread, macaroni, rice, tortillas and sugar!

Square peg… round hole

Stop looking for slightly better substitutes for bad choices and find new healthier foods to love instead. We keep trying to force that square peg into that round hole. Stop EATING crackers and chips, don’t find ones that you can justify because they have fewer carbs. Enough with the terrible fishy shirataki tofu noodles and chick pea macaroni. Learn to live without bread and pasta so it will not call your name. We aren’t changing the behavior or trend if we continue eating them, just slightly shifting it. Before long you’ve got your hand back in the Doritos bag and fork in the Mac & Cheese.

Look It’s Protein Cheesecake!

Don’t add protein to muffins and convince yourself they’re good for you. Stop with the Starbucks Creme Brûlée Lattes because ‘they’re your one indulgence’; they have 500 calories and thin people don’t even drink them. Stay the heck out of Wendy’s. I read a blog the other day touting all the ‘good choices’ in fast food restaurants. How about ‘stay out of them’. That’s the best choice of all! Why go to the place where you know there is danger. Before you know it, oops… there are fries in your bag!

You know people gain back weight, right?

In our first month of any new Facebook Support group I have cried for new members who have gained back all their weight. I am not immune either after fifteen years, three bariatric books and knowing better. When life hit the fan, I comforted my bruises in the way I knew best and it has taken me twelve months to lose fifty five pounds of it. People are having revisions, a lovely sounding word for a second serious body damaging operation. What will change with more surgery? Unless there is major change along with that new surgery, won’t it have the same result?

Step away from the bagel!

Own that there was and maybe still is something wrong with your food picker! Use surgery as an opportunity to change, not cheat. I used be bothered by the ‘word on the street’ that we were the carb or food police, but am now proud of it. If you want to promote the virtues of Everything in Moderation while eating half a Subway, there are plenty of groups that will help you do that. If you want to eat right and learn new behaviors to make the feeling of slipping on those skinny jeans last, we have a support groups and websites that’s a healthier fit.

Bariatric Surgery IS the easy way out

It’s a personal food cop that is always with us, that helps us push away from the table. We make it hard when we don’t live by the bariatric rules we’ve been given. There is nothing harder then gaining weight back after surgery. There is nothing better than losing it a second time. Control is empowering.
If you need to pick up and start losing again… If you need to work off a regain, it’s not too late and your pouch works just fine if you choose the right foods. Clean those lethal carbs from your life and go back to bariatric eating – protein first and lots of fresh salad and vegetables. We’ve got the support for you to make that change!
 

BLT Deviled Eggs

BLT Deviled Eggs

I make deviled eggs for holiday appetizers because everyone loves them! This version is a BLT – Bacon Lettuce and Tomato. It can’t get any better! They are super low carb and bariatric friendly. Make them for a party platter today.

 

 

Ingredients

• 1 dozen large eggs
• 8 slices bacon
• 6 tablespoons Fage Total Greek yogurt - buy a small single serve container
• 2 tablespoons Hellmann’s mayonnaise
• 1 tablespoon Dijon mustard
• 1 teaspoon lemon juice
• ½ teaspoon fine sea salt
• ⅛ teaspoon ground black pepper
• 1 shallot, minced
• 12 grape tomatoes, cut into quarters, or 1 medium ripe Roma tomato, cut into small cubes
• Micro green arugula or use a few medium romaine lettuce leaves, halved and very thinly sliced

Instructions

1. Put eggs in a medium pot, cover with water by 1 inch and bring to a boil over medium-high heat. Cover, remove from heat and leave undisturbed for 12 minutes. Drain, fill with cool water, add ice and set aside until chilled, about 5 minutes. Peel and cut eggs in half transferring whites to a platter and yolks to a large bowl.
2. Cook bacon in a large skillet over medium heat until crisp, 8 to 10 minutes. Transfer to a paper-towel-lined plate. Coarsely chop when cool enough to handle.
3. Combine the cooked yolks, yogurt, mayonnaise, mustard, lemon juice, salt, pepper and shallot - mash with a fork until well combined and smooth.
4. Just before serving, fold in the tomato and half of the bacon. Pile on some of the lettuce and add a dollop of yolk mixture into the middle of each egg white. Garnish with a little more of the bacon.

 

NAVAGATING BBQ SEASON WLS STYLE

BBQ SEASON

Getting an invite to a family or friends barbecue is always exciting, but when you have had bariatric surgery, the second thought is often about not being able to eat. Many years after my RNY surgery, going to a bbq remains a bariatric challenge as there is hidden sugar in many summer dishes and pork remains much too dense for me to eat unless I want to test it and upchuck in the bushes.
Here are a few tips, some of which were learned the hard way so you don’t have to! Have a great start to your summer.
1. Do NOT trust bbq sauce. The stuff in a plastic bottle has tons of high fructose corn syrup that is like injecting sugar with a syringe. Don’t use it. Even a little. INSTEAD, make and take a bowl of my Homestyle SF BBQ Sauce and no one will want the chicken doused with the stuff from the plastic bottle!
2. Cole slaw is a good news-bad news food. Bad news is that store bought cole slaw has high fructose corn syrup or sugar that can cause you to throw up on your new sandals (not a Princess move). GOOD NEWS is that slaw is easy to make and my Blue Cheese Slaw recipe below tasty, plus you can slop it on even a dry burger to make it bariatric edible.
3. I always take something that I am able to eat in case the food at the bbq is not bariatric friendly. Shrimp Deviled Eggs, Mexican Seafood Cocktail, Cheddar Cheese Brownies are portable and tasty for everyone!
4. Dessert can be deadly. There will definitely be some cake or dessert at a bbq! Either make my No Bake SF Strawberry Cheesecake or go super simple and TAKE A WATERMELON. Don’t wing it, as people will feel sorry for you and that is a party killer unless you enjoy playing victim.

No Sugar BBQ Sauce

 

Homemade No Sugar Barbecue Sauce

Prep time:  10 mins

Cook time:  45 mins

Total time:  55 mins

Serves: Makes 4 cups

 

Most bottles of barbecue sauce have enough sugar to just about kill a bariatric post op. This is one of those products that uses a small serving size to appear to be low in sugar and calories - often showing 2 teaspoons or even 1 tablespoon of sauce - and coming in at 10 or more grams of sugar. Make a big bowl of this no sugar sauce and keep it in the fridge to last for a couple of weekends of saucing chicken and ribs. Its so good your friends will tell you to bottle it!

Ingredients

• 1 tablespoon olive oil
• 1 large sweet onion, chopped
• 4 garlic cloves, minced
• 3 cups ketchup
• ¼ cup vinegar
• 2 tablespoons lemon juice
• 4 tablespoons brown mustard
• 2 tablespoons Worcestershire sauce
• ¾ cup Smuckers Sugar Free Apricot Preserves
• 1 teaspoon Kosher salt
• ½ teaspoon freshly cracked black pepper
• 5 tablespoons chili powder
• 2 tablespoons Liquid Smoke

Instructions

1. Saute the onion and garlic in olive oil over medium high heat until golden brown and softened. Reduce heat to low and add ketchup, vinegar, lemon juice, mustard, Worcestershire sauce, preserves, salt, pepper, chili powder, and Liquid Smoke; simmer 30 to 45 minutes, until mixture is thick and delicious.
2. Sauce those ribs, burgers, and chicken!

3.5.3208

 Blue Cheese Cole Slaw

 

Blue Cheese Cole Slaw

Prep time:  5 mins

Total time:  5 mins

 

Too many people buy cole slaw these days and it is not nearly as good as homemade. This version has blue cheese and is exceptional. Everyone will love it and its great for wetting down bbq chicken or a elevating a plain burger patty.

Ingredients

• ¾ cup Hellmanns Light Mayonnaise
• One 6 ounce cup Fage Total Greek Yogurt
• ¼ cup Dijon mustard
• 2 tablespoons apple cider vinegar
• 1 teaspoon celery salt
• ½ teaspoon sea salt
• 1 teaspoon freshly ground black pepper
• 6 ounces crumbled blue cheese - I love Maytag Blue Cheese
• 1 small head green cabbage - I slice mine with a knife as I like shredded and not grated - or you can use 2 pounds of Cole Slaw mix and skip the carrots!
• 2 large carrots, scrubbed or peeled, shredded or grated

Instructions

1. Whisk the mayonnaise, Greek yogurt, mustard, vinegar, celery salt, salt and pepper in a large bowl until smooth. Add the shredded cabbage and carrots and mix well. Fold in the blue cheese and chill before serving.