How you doing??

Sorry I have wrote in a while. I was a bit under the weather last week and over Thanksgiving.

Can you believe that? BUT I am alive and doing good. The doctor gave me some ABX and I am good as new.

Remember, keep the faith and stay focused and BE BLESSED ♥

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Yourself

Do NOT wait until you reach your goal in order to be proud of yourself.

Be proud of each step of the process you take towards reaching that goal.

Be proud of yourself now.

Stay positive. Stay fighting. Stay brave. Stay ambitious. Stay focused. Stay strong.

#keto #loseweight #eating #support #believe

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Happy (Keto) Thanksgiving

I lost 125 pounds since I started Keto exactly one year ago today.

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Thanksgiving

I am thankful I’m not where I was a year ago. Much has changed for me in the past year. 2022 will be even better especially when I have new knees. You have no idea the sacrifices K1 has gave up to help me. I have a few people that love and support me. I am so blessed and I am so grateful. So thank you🖤

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Cauliflower……..NO Way

Cauliflower………….NOT ME

You may have heard/read about people on Keto eating a lot of cauliflower.

It is pretty cheap and it’s a great veggie and I am sure it tastes great. BUT I am not a fan.

I have not ate any on my Keto Journey since I started a year ago. (122 pounds lost OMG)

The ONLY thing I have ate with that ingredient is Crepini Egg Wraps made with Cauliflower.

Gluten free and 0 net carbs and maybe 30 calories. Dairy and sugar free. IT is delicious!!

So please, give it a try.

We get ours in the deli section and the pack of 12 costs us $6.99

*use it as a bread if you want to think in that fashion*

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Keto Basics:

Keto done right 

No fruit, unless it’s berries in moderation… 

No wheat 

No sugar 

No grains 

No pasta 

No potatoes 

No rice 

No beans 

No starches 

No milk as it’s loaded with sugar. (unsweetened almond milk is recommended.) 

HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for. 

Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok! 

Vegetables that should be avoided are… 

Sweet potatoes 

Corn 

Peas 

Potatoes 

Carrots – can be used in moderation, just don’t go over board. They are full of starches and not recommended. 

Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto. 

Do not forget your electrolytes, they are needed daily. 

A good form of electrolytes is: 

Powerade zero 

Pickle juice 

Pink Himalayan salt added to your food 

Strict keto – counts all macros, do not eat processed foods. 

Lazy keto – doesn’t track all macros, still eats processed foods, as long as they are on plan 

Macros are a break down of the calories you intake for the day. Which should be… 

5% carbs 

20% protein 

75% fat

……………..

Carbs are a limit – try not to go over your carb limit. 

Fat is a lever – you don’t have to meet your fat macro, it’s simply there to help you get full. 

Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss. 

Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick. 

…………………

If you are a keto newbie- This should help 👀 

Meats: ZERO CARBS 😍😍😍

• Beef- Ground beef, Steak, Ribs, and Roasts

• Pork- Chops, Ribs, BACON, Loins, sausage 

• Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.

• Fish- Tuna, Salmon, Cod, Haddock, etc.

• Shrimp/Lobster- Go crazy, use lots of butter! 

• Pepperoni 

Cheese: MOST are no carb, almost all are low carb

• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile! 

• Colby jack, pepper jack, monterrey jack

• Taco style, Mexican style

• Parmesan, Asiago

• Ricotta- Freezes well, very versatile 

• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving 

• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz. 

Vegetables: No potatoes! Get your carbs from above ground veggies!!! 

• Leafy greens- Spinach, Spring mix, Kale, Romaine

• Zucchini- Great for a noodle substitute! 

• Avacado- Awesome source of natural fat! 

• Eggplant 

• Brussels sprouts

• Tomato

• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!

• Cucumber

• Peppers- Jalepeño, banana peppers/green/red/yellow/ orange bell 

• Broccoli- Great with cheese, steamed or just raw!

• Asparagus- Awesome roasted or sautéed with bacon and garlic!

• Cauliflower- AWESOME potato substitute!! 

• Celery- Great with cream cheese or all natural peanut butter! 

• Cabbage

• Pickles (Read nutrition labels, watch for sugar and carbs) 

• Olives

• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).

• Onions- Red, yellow: use somewhat sparingly, to taste 

Fruits: Most are a no-no, especially bananas, oranges and grapes.

• Strawberries 

• Blueberries

• Raspberries 

• Blackberries 

• Lemon/Limes- Adds great flavor! 

Nuts (grams of Carbs per 100 grams, or 3.5 oz)

• Pecans/ Brazil (4g)

• Macadamia (5g)

• Hazelnut/Walnut/Peanut (7g)

• Pine (9g)

• Almond (10g)

• Pistachio (18g)

• Cashew (27g) 

Oils/Fats

• Coconut Oil

• Butter: Just make sure it’s REAL butter and not a spread or margarine

• Olive Oil

• Vinaigrette 

• Hollandaise 

• Bacon/sausage grease

• MCT oil- easily ordered online/in specialty stores 

Dressings/Condiments/Fats

• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!

• Mayo- Natural/organic is best, but I use Duke’s for whatever is on sale 

• Aioli 

• Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup

• G. Hughes brand sugar free BBQ sauce

• Yellow/Spicy Brown Mustard

• Soy sauce 

• Hot sauce 

Liquids: Use as base for sauces/soups

• Heavy Whipping Cream (HWC)

• Broths/Stocks: Stay away from reduced fat. Bone broth is awesome! 

Snacks

• Pepperoni

• Slim Jims/jerky (watch carbs)

• Homemade cheese its/ tortilla chips 

• Cheese

• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)

Drinks

• WATER- Lots of it! 

• Crystal Light- Tons of options and very convenient! 

• Tea with stevia 

• Coffee

Sweeteners 

• Stevia drops (0g)

• Erythritol (0g)

• Truvía (0g)

• Monkfruit (0g) 

Other common Ingredients I use 

• Almond flour 

• Spices: Garlic powder, onion powder, Pink Salt

Dont forget your electrolytes, they are needed daily.

• A good form of electrolytes is:

• Powerade zero (I use this all day)

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Discipline

Discipline is still doing what you have to do even when you don’t want to ….

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What is Keto??

So what is Keto?

It depends on who you talk to or what you read on the internet.

Here is my simple logic. IT is basically, eating low carb with high protein.

So I read a lot on Keto before and after I started my new eating plan and come to realize that it was exactly what I did when I first had WLS. (note to those who remember me from before— nearly 2 weeks ago,I had emergency stomach surgery and had my lap band removed—the lap band was NOT the issue here and it was removed in perfect condition).

I first had WLS in 2012 and focused on portion size, high protein, low carb and no snacking/no fast food.

Well, what do you know. THAT is exactly what I am doing right now.

I am eating a lot of protein and eating a lot of salad greens and absolutely NO snacking (as that is a big down fall to me as I love chips, crackers, easy high fat/junk food). I eat between 12 noon and 730 Monday thru Friday. On Sat and Sun, we have breakfast (that I live for because I have bacon and eggs—god is it good) and then I eat a later dinner (as long as its before 730pm). And that is it.

Here is what I have done to lose 122 pounds in one year!!

Portion control- I don’t focus on that. I eat until I am full and I recognize my full signs. You must listen to your body. (Burp, feel full etc)

Calories-As a life long yo you dieter, I am aware of what the calories are on most things. And most of use know that there are better food choices. I am also aware that if I take in more calories than I burn off, I will gain weight. So that is there in the back of my mind. So my calories that I choose to eat are good. AND since I cant exercise much due to my knees, I have to def be conscious of the my intake. In other words, when I eat, I intend to eat good

Protein-This is vital. I still drink a chocolate protein shake every morning with 32 grams of protein. My hub puts in the freezer so its cold.

*In my mind, it is a chocolate shake. AND later on in the day, if I want something sweet, this is a great go to!! I get my protein whey at Walmart and the tub is $19.99. It lasts a couple months as we use a scoop per shake.

Sugar Free-I try to not intake any sugar what so ever!! All labels are read very carefully.

Carbohydrates-All labels are read very carefully and items must be very low carb (Keto Ice Cream or Keto Fat Bombs or Keto Quest chips)

Milk-NO

Almond Milk-YES. We drink Almond milk that is sugar free.

Keto products-You must read labels. Everything at the grocery store is labled, no carb, low carb and now on the Keto band wagon.

*Go for the lowest sugar content and the lowest carb content on any items you choose. There are great options and then there are sneaky options.*

Fruit-Fruit is awesome but also loaded with sugar. UNTIL you can portion control, I would suggest to not eat fruit but in small amounts.

*I love watermelon. BUT it is all sugar. I did enjoy some this summer but only small amounts. Read up on the sugar content.

Below ground veggies-Many of these are high in carbs. So they are a  no no. Potato, sweet potato. (carrots-use portions, numbers add up)

Above ground veggies-Less carbs (lettuce, cabbage, broccoli, green beans, spinach, bell peppers etc)

Hint, green veggies are lower in carbs!!

Cost-Eating better does cost more than regular eating. For 5 dollars, we can get 4 cheese burgers and fries at McDonalds.

*For 5 dollars, you can buy great cheese (not processed). For 5 dollars, you can buy ground beef that is 90% fat free.

For 5 dollars, you can buy 3 pounds of fresh spinach. So be prepared to spend more money on eating better quality foods.

NO processed, no boxed. Buy the good stuff. Since you are eating to lose weight, eat good!! Eat what you like.

Label-read all labels until you are familiar with what you can eat

How to start-You don’t have to be on a Keto diet. You don’t have to be on any diet. Just focus on eating better.

Just start by stop eating bread, potatoes and rice and pasta. Think simple. No flour (unless Almond) and no sugar.

Then go from there.

Remember, calories in versus calories out.

Day at a time.

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Nearly 1 year on Keto (aka Low Carb)

OK. Blog post #2 for today.

So last November, 2020, Thanksgiving, I jumped on the bandwagon called Keto. BUT it has always been around.

It was just basically, low carb/high protein.

But I had gained all the weight I lost back. YES, I did. SO embarrassing and I am so ashamed but what the hell.

It is what it is. Flash forward to now. Today.

I am over 3 years clean and sober. BEST thing EVER!!!!!!!

Stopped denying my faith and found God again. BEST thing EVER!!!!!!!!!!

I am down 122 pounds (14 pant sizes) BEST thing EVER!!!!!!!!

And Jan 28th, because I have lost weight, my knee surgeon is going to give me a new knee. BEST thing EVER!!!!!!!!!!!!!!!!

Also note that I have not once have I strayed to (cheat) and eat something. Remember that this is a diet way to think.

I am not on a diet. I just do not eat bread, potatoes, rice, pasta or anything considered carbs. I eat meat, cheese, nuts and drink a protein shake

Every morning to give me a boost on protein intake. I stop eating at 730 every night and don’t eat until mid-day the next day (some refer to that as fasting).

I just choose to call it eat at lunch time.

Its not really that hard.

I read on FB and other forums people doing the same thing I saw on the WL forums, I over ate, what do I do now?

What do I eat? I can’t do it………..hm….yes you can.

If you want to.

This coming from an old ass woman who could not walk with a cane.

Back over the 3 # and pants up near as wide as I am tall.

The surgeon said unless I lose weight, he can’t do the surgery for a new knee.

Whatever he said and whatever happened, happened in my thick ass skull.

I stopped doing all the right things to lose weight.

Eating junk, snacking constantly, quarter pounders with cheese, candy …I mean I was eating!!!

So, I just STOPPED.

The exact same way I stopped drinking.

I just stopped.

I knew what to eat and not eat.

I read up on it (low/no carb and high protein) a bit to get a refresher.

And started.

And boom. HERE I am, less than a year later.

I cannot exercise due to my knees. I cannot walk far

But I can walk without my cane. THAT is GREAT to me.

I just had to find my want to again.

And boy do I want to.

I am most proud that I never have detoured off my plan.

It’s a day in and a day out type of thing. It is a way of life

For me now, eating this way.

Let me stress that I eat good. VERY good.

I had NY strip last night. OUTSTANDING.

So, eat to lose weight.

Same as we did to gain it.

It is what I have always said.

I say that because, as in my case, it is true.

So do Keto, do WLS (as that works) BUT it still boils down to what you eat and how much.

AND cals in vs cals out.

I believe in you

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Blog name change 11-15-21

Hello and Happy Monday ♥

Well, I had to make a name change on my blog. Here is why.

2 weeks ago, I had to have emergency stomach surgery. The doctors thought that I had some sort of intestinal/bowel blockage.

All I know is that when your stomach cramps over and over and over, it really hurts. I was very scared and very concerned. My first thought was obviously, my lap band is having issues and causing me harm inside. That is a scary thought.

So spending 13 hours in the ER before they sent me to a hospital about 40 miles away for surgery, I had time to think.

Whatever it was, my hub and I decided that we would request to have the lap band removed if at all possible. I have had it nearly 10 years.

I also have the implication at the time of surgery also. Note that I have never had any issues with either of the surgeries that the bariatric doctor performed on me. I am blessed and also thankful.

So the next evening, I was finally able to have stomach surgery. OUT came the lap band and the port. Perfect condition and no issues.

I had some scarring from a gall bladder surgery many years ago and the implication stomach surgery that I had, it had (unfolded) and my stomach was back to its normal self and size. The surgeon is also a bariatric doctor and had no issues removing the lap band per our request. I had no idea if/when I would ever had stomach surgery again and since they were going in, just go ahead and take it out. He agreed and asked many times was I sure. Yes I was.

Inside, he took many pictures of my insides. It looked like bubble gum. Pink and shiny and all like it is suppose to be. (no blockage thank heavens). My tummy was inflamed because of my mortin 800 usage. I used it a lot to counter the pain that my knees have. (FYI, I have bad arthritis in both knees) and it hurts when it rains, turns cold etc and so I had no issue taking up to 4 or 5 per day. YES, you read it right!!! NEVER AGAIN.

So the doctor (who was very good looking) said no more motrin and only take Tylenol and I said…….OK….Reluctantly I may add but I definitely do not want my stomach to cramp ever again as it is very pain. Picture a calf cramp in your stomach.

Let me say that pain is a nice 8 to 9 on a pain scale and I will not wish that on anyone!

So I have made my blog with a new name. NO more banded Carolina girl.

I am just now Carolina Girl 2022.

Hope this all makes sense.

I hope to be around more and post more as I have a lot to talk about.

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