HIIT treadmill Workouts for Weight Loss

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Addresses Treadmill Mental Fatigue

While working out at home on my treadmill, I discovered that one way to increase my endurance was to distract myself by watching a youtube video on my treadmill desk. This really helped to combat the boredom of working out on a treadmill. I no longer felt like a hamster on a wheel expending a lot of energy and going nowhere! Because my mind was more stimulated, I found it more enjoyable to workout. However, it had me only working my legs.

Many people are interested in high intensity workouts because they challenge your cardiovascular system and your muscles. You don’t become as bored because you are working different muscles and changing up the pace. Treadmill workouts are geared toward varying the pace, but also incorporating other muscles in the workout while you are on a treadmill.

A HIIT treadmill workout for weight loss is a great idea for someone who is working out at home where one of the main disadvantages to getting fit and healthy is getting bored with routine. The HIIT workout combats this boredom with a variety of moves.

Benefits of High Intensity Interval Training

  • Builds Endurance
  • Burns Calories Faster
  • Effective Energy Use
  • Boosts Metabolism
  • Burns Calories for Hours After Leaving the Gym

An Alternative to High Intensity Interval Training Treadmill Workouts

David Siik provides those who are interested in treadmill workouts for weight loss with a different concept than high intensity interval training on a treadmill. He introduces the concept of the Balanced Interval Training Experience, or BITE method. This method enables youto shed weight and improve your run quicker than ever. Based on David Siik’s methodology and his experience and expertise as an elite runner, fitness instructor, as well as a celebrity trainer, this new running program middle ground finds a unique spot between sprinting and distance training.

David Siik’s BITE method provides you with the most incredible workout you’ve ever had on a treadmill. His detailed regime takes all the guesswork out of how fast to go, at what incline, and for how long, so that you can just focus on your run. In a few short weeks, you’ll find yourself burning fat, losing weight, and boosting your speed just by following these simple principles.

Even if you are a beginner,  The Ultimate Treadmill Workout will help you ramp up your fitness routine, accomplish your goals, and achieve the body you’ve always wanted!

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For more information on buying a treadmill desk workstation click here 

How to Reduce High Blood Pressure Naturally

High blood pressure (BP) definition: High BP, hypertension or essential hypertension is a condition where the pressure of the blood against the walls of the arteries is higher than the normal for a healthy person. When the pressure exceeds the normal high levels, it eventually can cause health problems such as heart attack, stroke or other related heart diseases.

As I sold life insurance last summer, one thing that I quickly realized was that almost all seniors are being diagnosed with high blood pressure. Relatively few people answered that they didn’t have high blood pressure. Good blood pressure ensures that our bodies are receiving the key nutrients and oxygen that is needed to keep us disease free and rid the body of toxins. Changing a few aspects of your lifestyle can help you reduce high blood pressure naturally and eliminate the need for a medication.

Increase The Strength of Your Heart

Doctors advise people to get at least 30 minutes of exercise per day, but many of us fall short of even that basic advice. Increasing your cardiovascular health enables each pump of the heart to be more effective and efficient and circulating the blood throughout your body.

Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That’s as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

Slow Down Your Breathing to Lower High Blood Pressure

When we breath, the oxygen needs time to get to the cells. An optimal breath allows for this. However, many people have formed bad habits. When we get sick, we tend to switch over to mouth breathing because the nose is blocked. This is detrimental to your health. Stress can trigger chronic hyperventilation as well.

I have used the Buteyko Breathing exercises to not only reduce my blood pressure, but also to eliminate symptoms of asthma and epilepsy. Getting the proper amount of oxygen and carbon dioxide into your blood stream can help to reduce high blood pressure.

Hydrate Your Body to Reduce High Blood Pressure

The body becomes stressed when there isn’t enough water for the body’s organs to function properly. This impacts the body’s blood flow. The body must prioritize which organs are essential for keeping you alive and portion out the water

Drinking water is not enough. When we drink water with out consuming salt, the water acts like a diuretic. It pulls water out of our body and causes increased dehydration. When we put dissolve salt on our tongue, the water we drink gets into all of our cells of our body. The water, fully hydrating our body, thus brings down the blood pressure.

In our experience, rarely the salt increases the blood pressure of some people. If you have heart disease, kidney disease, salt intolerance, are pregnant or nursing, do not use the water cures protocol without first seeking the advice from a qualified health care professional. While salt and water are a natural high blood pressure remedy for many, it needs to be used cautiously until it is seen how it works.

Resperate Blood Pressure Lowering Device

Resperate is a heart rate and breathing monitor. It is the only non-drug therapy which has been cleared by the Food and Drug Administration for the reduction of stress and high blood pressure. Reperate is the first over the counter medical device that has been clinically proven to reduce blood pressure naturally.[easyazon_infoblock align=”right” cart=”n” identifier=”B0022NI1NG” locale=”US” tag=”mcurle08-20″]


Resperate is a computerized device which provides a guided breathing exercise. Consistently doing these exercises provides more oxygenation and in turn lowers your blood pressure.

Use RESPeRATE for just 15 minutes a every day and it will deliver a significant all-day blood pressure reduction. It is available without a prescription and used by more than 250,000 people worldwide to lower high blood pressure naturally.

High blood pressure is generally caused by your blood vessels tightening up and narrowing. This then causes your heart to pump harder. RESPeRATE’s unique breathing exercise relaxes constricted blood vessels to reduce high blood pressure.

Adjusting Lifestyle Reduces High Blood Pressure Naturally

You may not need that lisinopril, lorsartan or atenolol if you are willing to do these simple things that naturally reduce high blood pressure. You can save yourself hundreds of dollars a year by simply breathing correctly and staying hydrated. A resperate device can keep you on track and focused on your goal of lowering your blood pressure. The consequences of long term high blood pressure can be severe, so you will definitely want to make a plan to incorporate these home remedies into your life. It can be very helpful to schedule in your breathing sessions and document your water consumption. Monitoring your blood pressure regularly can help you to reduce high blood pressure naturally and achieve optimal health.

Healthy Salad Ideas and Keto Salad Dressing

Salads are staples on the ketogenic diet. We tend to like a bit of variety in our diets and it can be easy to get sick of the same old salad especially if you are just using the regular iceberg lettuce and cucumbers. When you are on the ketogenic diet, you want to eliminate the high carbohydrate vegetables and salad toppings. Therefore, you will want to find some substitutes for your favorite croutons.I keep salad ingredients handy in my kitchen and tend to mix and match them up. Here is a list of some of the regulars that appear in my salads:

  • Romaine lettuce
  • Spinach
  • Chopped red onions
  • Deviled Eggs
  • Peppers
  • Frozen peas (small amount, they can be high in carbohydrates)
  • Grated carrot (higher in carbs, so use sparingly)
  • Red onions
  • Avocado

Other healthy salad ideas that you can incorporate if you are doing the ketogenic diet:

  • Sprouts
  • Different lettuces – endive, red leaf, green leaf
  • Kale
  • Broccoli
  • Shredded cabbage
  • Kalamata olives
  • Olives
  • Spring onions
  • Tomatoes, cherry tomatoes
  • Chopped celery
  • Radishes and radish leaves
  • Mushrooms
  • Zucchini

Healthy Protein ideas for your salad:

  • Tuna fish
  • Canned Salmon
  • Slices of leftover pot roast
  • Bacon
  • Boiled Eggs
  • Deviled Eggs
  • Chopped Ham
  • Diced chicken

Ketogenic Salad Topping Substitutes for Croutons:

  • Slivered or sliced almonds
  • Chopped walnuts
  • Hemp hearts
  • Sunflower seeds
  • Parmesan Cheese
  • Blue Cheese crumbles
  • Shredded cheddar cheese
  • Pine nuts

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Keto Salad Dressing Options

For my ketogenic salads, I tend to use a teaspoon of apple cider vinegar and olive oil. Then I sprinkle salt, pepper and parmesan cheese over my salad. It brings out the flavor of the salad ingredients and isn’t high in carbohydrates. There are a lot of salad dressing options that are still relatively low in carbohydrates. Just make sure that you are reading the nutrition label to ensure that you don’t use too much for you daily carbohydrate intake.

Some great options for keto salad dressings include:

  • Blue cheese
  • Ranch
  • Newman’s Italian Dressing
  • Cesar Salad Dressing

Most of the bottled salad dressing options come in about 1 carbohydrate per serving, so it fits well into the ketogenic diet, but you may still want to consider making your own salad dressing to avoid soybean oil or added ingredients that are often added to preserve foods.

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How to Make Quick and Easy Keto Meals

Today, I want to share with you some of the tips and tricks I use to get my quick and easy keto meals prepared in under fifteen minutes. The ketogenic diet can be quite challenging when you first start it. What can I eat? Should I attempt that high fat pizza crust and flourless cake? Should I create my own meal plan or follow someone else’s ketogenic meal plan? How in the world am I going to stick to this diet?!

I’ve created some guidelines to creating quick and easy keto meals that you will enjoy. You should also check out the Bacon and Butter free keto cookbook. 

  • You want to become very familiar and comfortable with foods that you are able to freely eat. These are going to be your fats, proteins and leafy greens. Once you master some recipes with these, you are going to start combining them with different side dishes.
  • Get comfortable eating vegetables in salads, stir-fries and steamed. This is the fastest way to prepare the vegetables. It is much easier to make meals with a salad than it is to try and turn your vegetables into something that resembles your favorite gluten based, high carbohydrate food. You’ll also feel disappointed with the results when you compare it to your favorite pizza.
  • Focus on getting a protein, low carb vegetable and some fats in each meal. You don’t have to go overboard on the protein. Just open up a can of wild caught salmon or tuna and scoop out a portion over a salad. 
  • Keep snacks chopped and handy. I enjoy sliced cucumbers, olives, carrots and celery. The snacks are quick, easy, can be prepared ahead of time and kept in the refrigerator for about 3 days. You can dip them in cream cheese dips for extra flavor and fats.
  • Chop up a big tossed salad. It will keep in the refrigerator for about 3 days, but don’t include ingredients that are watery or spoil easily. Keep the tomatoes and the avocados out until you are ready to eat the salad. You can quickly grab a main dish salad for lunch and you can use it as a side salad during dinner. Just add a different protein and a different dressing to keep your taste buds interested.
  • Never fear, frozen broccoli is here! I was hesitant to use frozen foods until I discovered that sometimes they contain more nutrients than fresh food because of the way they are frozen right when they are harvested instead of transported later. To keep my side dishes quick and easy, I often opt for chopped frozen broccoli, add in mushrooms for fun and cook it in olive oil. This cuts out the washing and chopping and makes keto meal prep quick and easy! I also use frozen spinach in my crustless quiche because it is inexpensive.
  • Follow other people’s blogs and dinner ideas. Sometimes half the battle is coming up with your own creative ideas for dinner.
  • Keeping your ketogenic meals quick and easy means that you are going to become adept at using up your left over main dishes the next day in your meals. This is not as bad as it sounds. All you have to do is add a different side dish to it. If the meat is a little dried out, you can reheat it in a pan in some olive oil.
  • Breakfast won’t always be a new dish, but it will often be a different protein paired with a similar side dish, as you can see in the above shot I had broccoli with bacon and here I have broccoli with sausage. Both of them can taste wonderful and they only take 15 minutes to make.
  • Make use of the convenience of a power pressure cooker. This is a serious time saver. It does mean that you are planning ahead for your meals, but I make pot roasts and a ketogenic chili in the power pressure cooker. The prep time is minimal. All you have to do is season the meat, chop the veggies that you want to use and turn the knob. I’ve included a link to the power pressure cooker in case you want to check it out on Amazon. I’ve heard good things about the Instant Pot as well.
  • Don’t sweat it if canned veggies are what you have time for. It is okay to use canned green beans once in awhile. They aren’t a star when it comes to nutrients, but a serving of them still fits into the ketogenic diet. If you want to make them more special, you can top them with sliced almonds or parmesan cheese.
  • Hamburgers without the bun are still tasty when you add sauteed mushrooms and onions on top. You just have to get used to cutting your hamburger instead of holding it. As you can see, I used a couple other tricks to make this a quick and easy keto meal, I added a side salad and some green beans. Keep dinner simple and your ketogenic meals will become quick and easy to make.
  • Smoothies are a great option when you are in a rush. If you use kefir (fermented milk or coconut milk), you can cut the carbohydrate count down on your smoothies and get a probiotic boost. You will want to focus on berry smoothies or a chocolate or vanilla variety. Incorporating high fructose fruits like pineapple or mango will take you out of ketosis. Berries and chocolate can be flavored with a zero carbohydrate flavoring like stevia or swerve. Smoothies only take a few minutes if you have the ingredients handy.
  • Take advantage of kitchen tools that make creating meals quick! I love my magic bullet for creating whip cream to top off my berry desserts and my steamer to quickly turn boring broccoli or asparagus into a cooked side dish ready to be topped off with parmesan cheese, grassfed butter, hemp hearts, crushed almonds or something fun like that. [easyazon_image align=”none” height=”149″ identifier=”B01828BWEE” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/09/41KtYbLwCqL.SL160.jpg” tag=”mcurle08-20″ width=”160″]
  • Make sure you have your kitchen stocked with your favorite ketogenic ingredients. One of the worst time killers is looking around for ingredients that you want to use to make into meals.
  • Don’t worry about pairing unusual ingredients together. Your goal is to make the meal quick and easy. To the right, I have wild caught salmon, my frozen
    broccoli side dish, some celery and almonds. This was a breakfast meal. While the combination was kind of weird, it was quick and easy to put together. Some of my favorites.
  • Desserts on the ketogenic diet are going to be more rare and they are going to be simple. Gelatin is very low carbohydrate and I love to make a coconut milk based version of a gelatin dessert. Berries topped with whip cream is another great easy dessert for the ketogenic dieters. [easyazon_image align=”none” height=”160″ identifier=”1592337619″ locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/09/61cGWfhgdBL.SL160.jpg” tag=”mcurle08-20″ width=”130″][easyazon_image align=”none” height=”110″ identifier=”B01BVV07KO” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/09/41MH3ejaDFL.SL110.jpg” tag=”mcurle08-20″ width=”110″]

Keto Chicken Broccoli Casserole Recipe

Casseroles are a comfort food. However, many of them are made with high carbohydrate ingredients and can spike your insulin and increase inflammation. It is always nice to find a recipe or dish that you can modify to taste fantastic. Chicken broccoli casserole was one of my favorites growing up. The croutons on top took it out of the gluten free and ketogenic category, so I left them out. This keto chicken broccoli casserole version is still simply delicious, even without the croutons. I have been seeing that people are using pork rinds to add a crispy crusty layer to the top. I’m going to try that next!


  • 2 cans cream of mushroom soup
  • 1 onion, diced
  • 1 cup of mayonaise
  • 1 large head of broccoli chopped
  • 1 pound of cooked chicken
  • 1 1/2 cups shredded cheddar cheese


Dice the cooked chicken. Chop the broccoli. Place a layer of broccoli in a 9×13 inch pan. Layer the cooked, diced chicken on top. Add the diced onion. Put the mayonnaise and cream of mushroom soup in and stir it around. Mix well with the goal to coat the broccoli and chicken. Sprinkle shredded cheddar cheese on top. Bake at 350 for 30 minutes covered with tin foil. Remove the tin foil and let cook for another 10 minutes to allow the cheese to get crisp. Remove from oven and let cool for ten minutes before serving. Enjoy!

For convenience, I used Campbell’s cream of mushroom soup. This does have some extra carbohydrates in it. A serving of the canned soup is 9 carbohydrates, which is a lot, but you are mixing it in with lower carbohydrate vegetables, chicken and mayonnaise, which helps to lower the carb count per serving. Just make sure that you aren’t eating mega-size portions and you should be able to enjoy it in your ketogenic diet meal plan.

You can make substitutions for the Campbell’s cream of mushroom soup. There are recipes that use sour cream or heavy cream. This is my mom’s recipe. I may tweak it a little more to make it even more low carbohydrate, but for now, I love it! Here’s a picture of the final keto chicken broccoli casserole.

You don’t have to use the same brands that I use, but I’m including links to Amazon of the products that I use in case you want to check out reviews or order them.

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Lemon Panna Cotta Dessert Recipe

Lemon Panna Cotta is a very easy keto dessert to make. It does not require a lot of time or skill and it can be very impressive. Panna cotta is a cream based gelatin dessert, so if you can make jello, you can make panna cotta! It will impress your friends a lot more and the creaminess will taste a lot better than the artificially flavored jello gelatin.

With only four ingredients and a preparation time of about 10 minutes, lemon panna cotta is a quick keto dessert. It is my go-to keto dessert or snack! Easy to make and very low in carbohydrates.


  • 1 can coconut milk
  • 2 tablespoons gelatin
  • 2 tablespoons Swerve (or zero carbohydrate sweetener to taste)
  • Juice of 1 whole lemon


In a saucepan, pour in the coconut milk. Turn on to medium heat. As the coconut milk is heating up, add the gelatin and stir with a whisk. Squeeze the lemon juice into the saucepan. Add the 2 tablespoons of zero carbohydrate sweetener. Whisk and bring to a boil. Once boiling, take off heat and divide into 5 dessert dishes. Refrigerate for two hours. Garnish with strawberries or blueberries to keep it keto. Enjoy!

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Ketogenic Food List and What I Buy at the Grocery Store

Let’s face it, staying on a strict elimination or healing diet can be difficult for someone who is used to eating whatever they want whenever they want. The ketogenic diet is much more disciplined and requires a bit more effort to start, stay with and see results. One of the most beneficial things that I have discovered in eating healthy was to create a list prior to going to the grocery store. A ketogenic food list keeps you in check. It keeps you focused on staying on your diet and selecting foods that will work best for your health.

This is the ketogenic diet food list that I have when I go grocery shopping. There are times when I mix it up, but these are the foods that I buy regularly.

  • 1 lb. hamburger
  • 4-5 avocados
  • bacon
  • dozen eggs
  • cheese
  • celery
  • spinach
  • broccoli
  • frozen broccoli
  • mushrooms
  • blueberries
  • coconut milk
  • unflavored gelatin
  • carrots
  • olives
  • chicken
  • canned tunafish
  • canned salmon
  • frozen peas
  • frozen spinach
  • onions
  • cream cheese
  • coconut oil

With these different ingredients, I can create dinners, breakfasts, and side dishes by mixing and matching them up. My breakfasts can range from omelets, scrambled eggs, bacon and avocado to blueberry smoothies with a coconut kefir. My ketogenic lunches usually take the form of a salad with a protein, such as deviled eggs, canned salmon or canned tuna fish. Lunches are easy and simple. Dinners are a variety of stir fry meals, hamburgers, roasts, fish and a vegetable side dish. Dessert is usually a panna cotta gelatin that is flavored with a zero carbohydrate sweetener or a few berries. [easyazon_image align=”right” height=”500″ identifier=”B071SLX9XD” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/09/51sQf2BjqLlL.jpg” tag=”mcurle08-20″ width=”386″]

As you get used to the ketogenic diet, you will discover that it gets easier and easier to select foods that fit into your diet. You’ll discover that you have certain preferences and can adjust the carbohydrates to allow of a piece of fruit every now and then.

The leafy greens and non-starchy vegetables are ones that you can eat freely on the ketogenic diet list. These include cucumbers, lettuce, kale, chard, endive, radicchio, kohlrabi, radishes, celery, asparagus and bamboo shoots. The avocado is one fruit that you can freely eat without too much concern.

You can drink water to your hearts content on the ketogenic diet. Due to the fact that coffee and tea are low carbohydrate, they are often consumed on the ketogenic diet. However, I personally don’t recommend drinking either. While they are low carbohydrate, the caffeine in them is somewhat dehydrating. I only drink water on my diet. However, you’ll stay in ketosis with tea and coffee.

You’ll want to eat cabbage, cauliflower, brussel sprouts, green beans and broccoli more sparingly than the greens. They do have more carbohydrates, but having a serving at a meal won’t throw your dietary plan off. Onions, mushrooms, coconut, bamboo shoots, sugar snap peas, and artichokes all have a bit more carbohydrates, so watch the portion and try not to go overboard with them. One serving per meal is probably sufficient.

You’ll want to avoid all grains, milk, tropical fruits, sweet alcoholic beverages, beer, wine, and soy products.

To start your day off with a healthy ketogenic breakfast click here 

Thanks for checking out my ketogenic diet foods list!

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Keto Breakfast Ideas To Start Your Day Off Right!

The ketogenic diet is much easier when you master breakfast! Ketogenic breakfast ideas can be a struggle for people like me who grew up eating cereal and toast for breakfast. You’re switching from carbohydrates to fats and proteins and that can be challenging. However, when you start your day out with an awesome, healthy ketogenic breakfast, you are setting yourself up for ketogenic dieting success!


Keto Breakfast

Here are some pictures of the breakfasts that I normally consume. Unlike some Americans, I love breakfast. I never want to skip it. It is quite possibly my favorite meal of the day!  

I tend to want to eat more, so I have created the habit of including greens in my morning meal. I usually have frozen broccoli sauteed in olive oil with some mushrooms and seasoned with salt. It is a fast way to get a tasty side dish.  Another favorite of mine is the crustless quiche! I make mine with frozen spinach, egg, mushrooms, onions and season it with salt and pepper. The great thing about the crustless quiche is that you can make it ahead of time and quickly reheat it each morning.

It was so difficult for me to give up my morning fruit, so I have been eating fruits that are lower in carbohydrates such as blueberries, strawberries and occasionally grapefruit.  Bacon and avocados are making it onto my plate more and more frequently nowadays. Who doesn’t love bacon and avocados have a nice creamy texture that contrasts with the crunchiness of the broccoli.  [easyazon_image align=”left” height=”500″ identifier=”B01MCWWWZH” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/09/51lItUPu3bL.jpg” tag=”mcurle08-20″ width=”333″]

It has been awhile since I have made ketogenic coconut flour pancakes, but they are heavenly!

Some people thrive on smoothies for breakfast. Kefir smoothies made with coconut milk clock in a few more carbohydrates than broccoli, but if you manage your carbohydrates well, you can still stay in ketosis. You’ll have to use berries for the smoothie or chocolate and a zero carbohydrate sweetener, but it is possible!

Once you master a few of these keto breakfast ideas, you will start to come up with variations of your own easily and effortlessly! You’ll discover that the ketogenic breakfasts will keep you full throughout the morning and as you adapt to ketosis, your need for snacks will decline. You’ll just snack for enjoyment!


Recipe for coconut flour pancakes:

  • 2 eggs
  • 2 tablespoons coconut flour
  • 1 tsp vanilla

Mix the eggs, coconut flour and vanilla until blended smoothly. In a skillet on high heat, melt 1 teaspoon coconut oil. Place one tablespoon of the mixture in the skillet. Flip when the edges start to pull away from the pan. (About 30 seconds to 1 minute).

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If you scroll over the book covers, you can click on the link and get the smoothie and waffle recipe books from Amazon. It is an affiliate link and I may get a few pennies of commission, but that will help me keep this blog going and create more wonderful, informative posts!


Keto Breakfast Ideas



For more tips to getting onto the Ketogenic diet, check out My Ketogenic Diet Plan Menu


My Ketogenic Diet Plan Menu

The ketogenic diet is a very healing and helpful diet. My neighbor used it to eliminate his pre-diabetic condition. For many years, the ketogenic diet was the go-to solution for epilepsy. It has been helping prevent Alzheimer’s. The ketogenic diet helps people lose weight. It can also suppress appetites, decreases triglycerides, and helps to control blood sugar levels.

Getting onto the ketogenic diet requires a plan. The ketogenic diet requires you to alter your current level of carbohydrate consumption. You need to learn where your carbohydrates are coming from, plan to eat foods that will keep you in ketosis and plan to avoid foods that will take you out of ketosis.  Prepared ketogenic snack containers

My plan to getting on the ketogenic diet starts with eliminating the foods in my house that are high in carbohydrates that tempt me. Any type of sugar, chocolate or sweet treat has to get out of the house when I start ketogenic dieting or I know that I will be unsuccessful.

  1. Eliminate Temptation
  2. Create a ketogenic diet plan menu
  3. Prep meals for the week
  4. Cook 2-3 dishes to have on hand
  5. Prepare one snack to have on hand

Creating the ketogenic diet plan menu can be tough to begin with. I had to check with my diabetic sister to see how she managed a low carbohydrate lifestyle throughout her life. From a young age, she was counting carbohydrates and measuring her blood sugar. She gave me some of the best advice possible. She told me that she would keep the foods that were “free” handy and not worry about counting those. She ate foods with higher carbohydrates sparingly.

So, I focused in on the foods with 0-3 carbohydrates. These are going to be your green vegetables and meat products. Broccoli, spinach and cauliflower became staples at my meals. I cut up celery and spread cream cheese on it for snacks. Olives are low in carbohydrates and satisfy a salty craving, so I added that to my cream cheese and celery at snack time. Planning ketogenic meals becomes much easier when you figure out what you love that fits into the dietary regimen.

Vegetables with higher amounts of carbohydrates can be used sparingly in salads. These types of vegetables include peas, radishes, carrots, onions and tomatoes. They give the salad a bit more interest and flavor, but since you just need a small amount to give you flavor, you aren’t going to go overboard with the carbohydrate count.

My ketogenic diet plan looks like this:

Breakfast – eggs or bacon for protein, 1/2 avocado, broccoli and mushrooms sauteed in olive oil

Lunch – salad – salmon or tuna fish, lettuce, peas, carrots, onions, cucumber and lettuce Keep bottled salad dressing to one tablespoon or use olive oil and vinegar with some sea salt to taste. Vary the salad toppings each day for some variety and interest.

Dinner – Hamburgers without a bun topped with sauteed mushrooms and onions, steamed carrots and broccoli or spinach, Tilapia and steamed broccoli and cauliflower, chicken stir fry with broccoli, onions, carrots and mushrooms

During the week, I rotate my meats. Cooking time for a stirfry is only about 15 minutes. I can make a hamburger and steam some broccoli in 15-20 minutes. Therefore, my ketogenic diet plan and menu are very time efficient. It has also been saving me a ton of money. Prepackaged foods are expensive!

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There are lots of variations on the ketogenic diet meal plans out there! You can find many books on Amazon and discover wonderful recipes to get you into ketosis and keep you there!  

 Lunch – salad with deviled eggs

Don’t Overdo It When You Start an Exercise Program!

I started this blog as a fun way to increase my fitness. It worked! I started working out more and became addicted to it! However, I went from zero to one hundred in a short amount of time. Sadly, I self-inflicted an overuse injury on myself. I became afflicted with extensor tendonitis last week. I woke up one day, got out of bed and winced in pain. It felt as though the ball of my foot was being stabbed.

So, I googled! I was pretty sure it wasn’t plantar fasciitis based on the location. I was also pretty sure that I had injured the tendons. It hurt whenever I moved them, but it also hurt when I took a step and placed weight on it.

Google is a fantastic tool for hypochondriacs. You can find all kinds of scary information about what could be wrong with you online. I was pretty sure that I just needed to RICE it. Rest, Ice, Compression and Elevation, but I googled anyway to see what could have gone wrong and what I could do to prevent it in the future.

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Sure enough, tendonitis was listed as a running injury and it described the position of the foot that my pain was located. The treatment was to rest it. That was really the last thing that I wanted to do now that I had gotten into a work out groove, but I did.

I actually alternated between heat and ice, elevated it and stayed off of it. Heat and ice both increase the blood flow to the injury to promote healing. In many cases, they can be used interchangeably. Since I was more comfortable with the heating pad in my bed and the ice pack on my couch, that is what I did! [easyazon_image align=”none” height=”160″ identifier=”B018TGY9PI” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/04/51WBTRIXxVL.SL160.jpg” tag=”mcurle08-20″ width=”160″]

Thankfully, I am healing up nicely. It has been a week and I’ve felt so incapacitated, but I’m getting back on the map!