It has been awhile since I updated my blog! Life got really busy and after the injury, and I slacked off quite a lot on my fitness journey. Summer vacations and new jobs took their toll on my time and attention.  But, it is time to refocus my energy. I’m getting back on track not only with the exercising, but also with healthy eating. I’m going ketogenic again. While I don’t notice that I feel much better or worse on or off a diet, there is a lot of research supporting the ketogenic diet’s ability to improve brain function and reduce inflammation. These are two key things that I would like to do in my fitness.  [easyazon_image align=”right” height=”160″ identifier=”1623158087″ locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/08/61hG18Us8LL.SL160.jpg” tag=”mcurle08-20″ width=”130″]

The ketogenic diet is very low carbohydrate and assists many people in weight loss.  For many years, it was used to treat people with epilepsy. While it doesn’t prevent all seizures, supporting the brain function with a healthy dose of fats is a good thing.

I also need to get back up on my treadmill and exercising again. Working out at home is not always as effective as going to a gym because there is less accountability. It is more accessible and convenient, so I’m making it a goal this week to get my exercising in for at least an hour per day.

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!

One of the things that has been most beneficial in improving my health has been the [easyazon_image align=”right” cart=”n” height=”500″ identifier=”1489569987″ locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/513jdxBM0KL.jpg” tag=”mcurle08-20″ width=”313″]Buteyko breathing method. I was seriously excited about this method and even wrote a book about how I addressed the causes of seizures naturally.

There are studies on a variety of medical conditions that demonstrate that poor health is correlated to a reduced parasympathetic tone. People who have epilepsy appear to have lower parasympathetic tone, with a larger decrease in those who have intractable seizures rather than well-controlled epilepsy. A slower, proper breathing technique has been shown to increase parasympathetic tone in healthy individuals. Proper breathing exercises have been shown to improve many areas of health including asthma, hypertension, anxiety, and even posttraumatic stress disorder. It can be a logical assumption then that slow breathing exercises in people with epilepsy lead to an increase in parasympathetic tone and therefore a reduction in seizure intensity and frequency.

One of the reasons that a slower breathing technique is effective at addressing the causes of seizures naturally is that the technique affects cortical activity and hence seizure threshold. Additionally, slow breathing exercises reduce anxiety, which often creates hyperventilation, a factor that is known to lower seizure threshold.

You can click on the image to purchase my book from Amazon. Shameless self-promotion here!

Buteyko Breathing Technique

When I learned the Buteyko breathing technique, I discovered a way to measure my progress and determine if I was achieving optimal health that would enable me to eliminate my epilepsy. It wasn’t just a matter of mindfully breathe slower and through my nose. I could hold my breath and determine approximately how much oxygenation my body had. That correlated to how likely I would have a seizure. I could work towards having a larger control pause and therefore, better seizure control. Instead of feeling like epilepsy was controlling me, I was controlling epilepsy. It was amazing.

I will warn you though, proper breathing technique exercises can get really boring and you need to be consistent with them to make progress. It is just like working out. They will start out as challenging, get easier, get boring. If you are anything like me, you will make some progress and then get bored with it and focus on something else. The good news is that they are simple enough that you can do them while you watch television or take a walk. [easyazon_infoblock align=”right” cart=”n” identifier=”B071XVNGCK” locale=”US” tag=”mcurle08-20″]

Focus On Nasal Breathing

First and foremost, start being mindful of how you are breathing. Shut your mouth when you aren’t talking or eating. Imagine your jaw being glued together. It is that important to breath through your nose. This will naturally eliminate congestion. It will not build up while there is constant air flow through the nasal passages. Additionally, your nasal passages will be generating nitric oxide while you are using your nose which gives you the benefit of killing off harmful bacteria.

Slow it Down

Second step is to slow down your breathing. The proper breathing technique is a slow, diaphragmatic breath. You can easily accomplish this with a breathing device. There are a few of them on the market. I started using the BreathSlim device to lengthen my breaths and extract as much oxygen from my breath. The BreathSlim device does require that you use your mouth, but it is not to be used for the whole day. In fact, fifteen minute sessions multiple times per day will get you in the habit of breathing slower. Unfortunately, the BreathSlim device is no longer on the market. However, the Frolov device is very similar and you can get great results from it as well.

Exercise to Keep the Good Breathing Patterns

The third step was the most difficult for me. It was to exercise with nasal breathing. I would start to run and get out of breath quickly. Then I would feel panic because my nasal cavity didn’t take in as much air as my mouth and I would think that I needed to open my mouth. Focus on keeping that mouth shut. Slow down the exercise to start. Take frequent breaks if you need to catch your breath while you exercise. Once you have mastered exercising and breathing through the nose, you will discover that you are sleeping better and not getting nearly as many colds as you used to get.

There are a plethora of different exercises that Buteyko teaches. These are the easiest ones to start with. As you get more accustomed to breathing through your nose, you can move on to the more advanced exercises. There are coaches that you can hire if you have a particular disease that you want help addressing.

Can slow breathing exercises improve seizure control in people with refractory epilepsy? A hypothesis.

I’ve done Buteyko breathing for quite some time. I learned about it as a way to eliminate my juvenile myoclonic epilepsy seizures.  And guess what? It worked. Well, for the most part. I would start to slack off and stop measuring my control pause. My hormones would fluctuate every few months with my menstrual cycle and I would have one. However, they were so infrequent that it didn’t really seem worth my time to go back to the doctor and be put on double the therapeutic dose of Keppra to control a couple a year.

I rededicated myself to Buteyko breathing this spring break. I read over the benefits of breathing. I read about how much exercise that I need to achieve optimal levels of health. (To be honest, I hadn’t gotten close to the control pause that I needed to achieve optimal health, which was probably why my hair never grew back and I still had occasional seizures.) I decided it was time to commit to 3-4 hours of exercise per day. Miraculously, I was able to do it! The first day, I was sore, but the second day, I wasn’t. I feel strongly that wearing the Elevation Training Mask helped oxygenate my muscles and allowed for a faster recovery. I’m actually not very sore at all! While I had used the elevation training mask in the past, I don’t think I used it for entire hours at a time before. I think doing this did the trick. I also started doing small breath holds while I exercised using the mask.

I’m feeling so much stronger. My endurance is building. I’m hoping that all the wonderful benefits that I read so much about will manifest themselves soon!

My training program is very simple. I start a quick jog on my treadmill desk workstation. As my legs get tired or start feeling sore, I hop off the treadmill desk to get some rebounding in and circulated the lymphatic system. I turn to youtube for a quick arm workout and then do a half hour cool down while I watch something informative or entertaining on youtube. It takes my mind off my muscles working and keeps me going for the full 2 hours in the morning. In the afternoon, I take the dog on a walk and then in the evening, I try again for another 30-60 minutes on the treadmill. I’m actually finding that I enjoy it and look forward to it instead of dreading it. Exercising at home really can energize you instead of deplete your energy.

As much as I love my cheap treadmill desk workstation, there are times when I want steady hands while working on the computer. There are times when my legs are sore and screaming at me to take a break! During these times, I rely on chairs. However, for many years, I didn’t pay attention to what type of chair I was sitting in or how I was sitting in that chair. As time wore on, I discovered neck and shoulder pain. This came from slouching in a traditional chair, straining at a computer screen and inventing creative ways to study in the library.[easyazon_image align=”right” cart=”n” height=”332″ identifier=”B000NV7SYM” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/31hh24tCfDL.jpg” tag=”mcurle08-20″ width=”500″]

Needless to say, I developed quite the slouchy posture during high school and college. It didn’t help that I was six feet tall and towered over my friends, so I felt that I had to slouch a bit to better hear conversations. As an adult, I realized my posture was bad. I worked with a chiropractor to help me correct some scoliosis that I developed. In addition to straightening out the sideways curve that I had, my chiropractor recommended a product for active sitting. It is inexpensive and I still use it. It is called the ergo sit. Instead of relying on the perfect ergonomic chair for support of my back, I was going to be removing the supports and strengthening my stabilizing muscles. Cool concept.

At first, active sitting was a chore. I was working muscles that had been neglected by chairs with lumbar support. My muscles were not use to sitting in chairs for good posture.

Ergo Sit

With the ergo sit, I could swivel my hips from right to left and front to back. My chiropractor gave me some simple exercises that I could do to engage my core. I twisted to the right and left and curved my spine from side to side. I did these exercises before I began work, during a break and as I was finished working. Active sitting really started to improve my posture and make being seated more tolerable. My shoulder and neck pain were going away!

Balance Balls

As I learned more about the damaging effects of staying seated all day, I began to consider replacing some of my chairs with active sitting chairs for good posture. There a bunch of them on the market! As I talked with my brother, I found out he was doing active sitting as well. He had started using a balance ball instead of a chair! This gives you the freedom of a bit more motion while you sit. You can slide forward and backward without much trouble. Your core is challenged to keep you stable. If you start getting antsy, there are plenty of small exercises that you can do while you are seated. [easyazon_image align=”right” height=”160″ identifier=”B019730QQI” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/04/518QptxQBSL.SL160.jpg” tag=”mcurle08-20″ width=”160″]

One of the great things about using a stability ball as a chair is that you can also use it in your workouts and get double duty from it. Stability balls are often used in yoga and there are even stability ball workouts. For people who want to take their push ups to the next level, a stability ball will have you working your arms and targeting those core stabilizing muscles at the same time!

There is a downside to using a stability ball as your desk chair. It has a tendency to roll away. There are a few active sitting chairs for good posture that don’t roll around as much and still provide wonderful benefits!  [easyazon_image align=”left” height=”160″ identifier=”B0007VB4NE” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/04/41rxwmcTl3L.SL160.jpg” tag=”mcurle08-20″ width=”160″]

Stability Ball Chairs

For working at a desk, the Gaiam Balance Ball chair is perhaps one of my favorites. This chair is a little less challenging than a simple balance ball, but it does challenge your core muscles. There is a back rest for those times when you want to lean back away from your computer and stretch. In my opinion, it is the perfect combination between stability ball sitting and the average desk chair.

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If you aren’t keen on sitting on a ball, there are active sitting stools. Learniture has an active sitting stool that provides the same active sitting benefits in a stool that the balance ball chairs provide. This is a great alternative for someone who has minimal space. Some people may feel that stools are a bit more stable as well. [easyazon_image align=”none” height=”160″ identifier=”B00934G9RW” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/04/51mUzMTrshL.SL160.jpg” tag=”mcurle08-20″ width=”160″]

For people worried about whether or not their chair will suddenly burst, there is the Zenergy Ball chair. It is created with a mesh design that prevents it from being able to burst. Additionally, it has wheels that stabilize it and prevent it from rolling away on its own.

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The ErgoErgo sit chair. This chair is ergonomically correct. The ErgoErgo is quite springy as well, so you must be focused to stay on it and not just bound right off of it. It is perfectly balanced, but you must constantly engage your muscles to stabilize yourself in an upright position. This has the benefit of strengthening your muscles as well as increasing blood flow to the vital areas of your body. Increasing blood flow means that your organs are more oxygenated and your brain is able to focus better. The Ergo Ergo is available in kids sizes too! Kids will have lots of fun with this design!

Most people overlook the aspect of breathing correctly. Breathing is taken for granted until you can’t breathe. There are a lot of diseases that people are diagnosed with that are breathing disorders. There are a number of reasons why people can’t breath correctly, but often it comes down to incorrect breathing at rest led to the diseases. I should know. I was diagnosed with asthma and allergies. As a child, I had almost constant congestion and routinely breathed through my mouth.[easyazon_infoblock align=”right” cart=”n” identifier=”0954599616″ locale=”US” tag=”mcurle08-20″]

After learning about Buteyko breathing and some simple strategies to keep the airways open, I have eliminated colds and congestion from my life. It is the most wonderful thing! A sickness that creates congestion is often the start of poor breathing techniques. We feel the pressure in our nose and open our mouth to get air. This is our first mistake because it leads to poor health and chronic overbreathing.

Buteyko breathing focuses on improving the concentration of CO2 in our blood. This helps our body to utilize oxygen better. Every cell in the body needs oxygen. When cells don’t get the oxygen they need, they don’t function as well. Disease starts to form. It can manifest itself as inflammation or neurological dysfunction, such as epilepsy, as it did in myself.

Buteyko breathing exercises are free, but they aren’t always easy to learn and implement. Many people hire a Buteyko certified coach to teach them the exercises. There are plenty of resources to learn the skill from and master the technique. Online videos are a good way to learn breathing exercises.  Books can help you understand the concept of why you need to breath correctly and how your health will be impacted if you don’t.

One of the books that I recommend and have is, “Close Your Mouth,” by Patrick McKeown. It is simple, direct and to the point. I enjoy Patrick’s writing and his youtube presentations. He has an Irish accent, but I enjoy his explanation of how he helps his clients breathe correctly.  Patrick McKeown also has a program and book out now called the Oxygen Advantage. [easyazon_image align=”left” cart=”n” height=”500″ identifier=”0062349473″ locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51YCk8I8o5L.jpg” tag=”mcurle08-20″ width=”329″]

There are a lots of other Buteyko books to learn the techniques from and learning from a practitioner can be costly.  One of the more budget friendly options is to get a book and DVD. While you won’t get personal feedback as to how you are doing, you will be able to learn in a visual manner.

The Buteyko method has helped me to control seizures, eliminated my asthma and drastically reduced my allergies. Buteyko breathing exercises help me to fall asleep quickly and get very good restorative sleep. I have eliminated my yearly winter time cold as well. I raised my control pause to between 30-40, so I still have a bit more practicing to do before I achieve optimal health and my autoimmune hair loss comes back, but I am optimistic.

The premise of Butyeko breathing exercises is that as  our cultures have evolved, we have started breathing incorrectly. Our modern lifestyle promotes poor posture, overeating processed foods and carbohydrates and oversleeping. These things can be corrected with lifestyle changes such as Buteyko breathing. Increasing our body’s ability to utilize oxygen helps us to use nutrients better.  

Clear, nasal, diaphragmatic breathing can have the greatest impact on your overall health. All of your organs rely on your ability to breath correctly. Any disease that you currently suffer from will likely improve as your breathing improves.

Buteyko breathing can easily be done at home or at work. It requires absolutely no equipment. You will simply decrease the volume of your breath. Some of the exercises are small breath holds or taking steps while you hold your breath. They are simple to learn and easy to do. The biggest challenge is remembering to do them consistently.

This morning, I awoke and created a wonderful probiotic beverage for myself called kefir.  It is a routine that I began when I started doing the Gut and Psychology Syndrome Diet and it has helped keep my digestion in check for quite awhile.

WHAT IS KEFIR?

Kefir is a cultured drink that is made from milk or coconut milk.  I prefer to make mine from coconut milk because I often have it on hand more often, but it can be tasty either way.

Kefir has a tart and refreshing flavor that is similar to yogurt. I like to mix a banana in with my kefir to sweeten it a bit.  Kefir contains beneficial yeast and bacteria that help your gut digest foods.  The naturally occurring bacteria and yeast in kefir will combine in a symbiotic manner to produce superior health benefits when you consume them regularly.  Kefir is also filled with essential vitamins and minerals.  It also contains easily digestible complete proteins.

Many people who have lactose intolerance tend to avoid kefir because it is made from milk. However, it may be just the thing that you need to overcome your lactose intolerance. Kefir’s abundance of beneficial yeast and bacteria provide lactase, which is an enzyme that consumes most of the lactose left after the culturing process.  I have read many accounts of lactose intolerant individuals who were able to tolerate kefir.

WHY SHOULD I DRINK KEFIR?[easyazon_image align=”right” height=”160″ identifier=”B002ZIDELM” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/51TWYQ58q7L.SL160.jpg” tag=”mcurle08-20″ width=”160″]

In this day and age where people have demonized bacteria and become self-proclaimed germophobes, you may be surprised to discover that many bacteria are not only helpful in promoting good health, but essential in assisting digestion.  After a course of antibiotics, people often have difficulty with their digestion.  We are seeing an upsurge in the number of people who are suffering from diseases like irritable bowel syndrome and Crohn’s Disease.

Kefir is a cultured beverage that can help you reestablish the microbiome in your gut. It provides essential vitamins and nutrients for your brain to function better. Regular use of kefir will relieve intestinal distress and reduce flatulence. In addition, its cleansing effect on the whole body helps to establish a balanced inner ecosystem for optimum health and longevity.

Kefir cleanses the intestines.  Kefir contributes to a healthy immune system.  It has been known to help patients suffering from AIDS, chronic fatigue syndrome, cancer and herpes. Kefir has been known to have a tranquilizing effect on the nervous system and benefitted many people who have suffered from depression, sleep disorders and ADHD, or attention deficit hyperactivity disorder.

Kefir helps your body become more nourished and balanced, which in turn helps to eliminate unhealthy food cravings. Kefir’s excellent nutritional content promotes healing and helps to maintain health in people with almost every condition.

HOW IS KEFIR MADE?

Kefir starts with a base of milk.  This can be any type of milk.  You can use goat’s milk, cow’s milk, sheep’s milk, coconut milk, rice milk or even soy milk.  The milk gives the bacteria something to consume. To the milk, you add what is called a kefir grain.  [easyazon_image align=”left” cart=”n” height=”500″ identifier=”B00ZD4QB60″ locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/51qlF0yn17L.jpg” tag=”mcurle08-20″ width=”313″]

Kefir grains are made from gelatinous white or yellow particles that contain live cultures of bacteria and yeast.  Kefir is unique in this aspect as no other milk culture forms a grain. Casein, or milk proteins,  and complex sugars keep the grains together.  A kefir grain will appear like a small cluster of cauliflower.  The size can be as small as a grain of rice to the size of an acorn. Grains continue to grow as you use them.  There have been some grains that have been grown in large sheets and become big enough to cover your hand!  The grains are the essential part of culturing and fermenting the milk.  They incorporate their friendly organisms to create the cultured product.  Prior to drinking the kefir, the grains are removed with a strainer or a fork and then added to a new batch of milk.

The grains are actually alive. You are creating a symbiotic relationship between yourself and bacteria. It is almost like keeping a pet alive. The kefir needs to be fed each day with new milk.  However, unlike a pet, you can put kefir to sleep for awhile. If you are going on vacation or want a break from drinking kefir, simply place it in the refrigerator. This slows down the activity level of kefir.

SHOULD I BUY IT OR MAKE IT?

This is actually a personal preference.  While it is extremely easy to make and very inexpensive, some people would prefer not to have fermenting products on their counter or in the cupboards. You will tend to lose out on some of the nutritional benefits if your kefir has gone through the bottling process, as heat tends to kill off some bacteria or yeasts. However, many people still enjoy store bought kefir and still see benefits from taking store bought kefir.  It is a matter of convenience.  [easyazon_image align=”right” height=”160″ identifier=”B00CHTWFIM” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/41Q11SFcNML.SL160.jpg” tag=”mcurle08-20″ width=”160″]

Kefir is now easy to find at most grocery stores and even in some convenience stores.  Kefir is a staple in health food stores with many carrying more than one brand of kefir. It is not difficult to find. It is often located in the dairy case, or in the store’s health food refrigerated section.

If you want to learn more about kefir and have some time on your hands, check out this handy youtube video:

Yesterday, I started my journey to better health on my Stamina 36 inch rebounder. I actually bought the least expensive rebounder that I could find. I still think it has been a great purchase. There are better quality ones out there, but I am enjoying the fact that I didn’t spend a lot to get my bounce on!  Check it out by clicking on the picture.[easyazon_image align=”right” height=”266″ identifier=”B000JC2ZHA” locale=”US” src=”https://images-na.ssl-images-amazon.com/images/I/41c9TfSM1NL.jpg” tag=”mcurle08-20″ width=”500″]

Honestly, I had a ton of fun.  I put on my favorite leggings, cranked up Survivor’s Eye of the Tiger and got to jumping!  I decided to use light weights with my exercise to maximize the benefit.  This helped to really stimulate my lymphatic system.  After two workouts yesterday, my legs were sore!  My arms and core were sore.  Not immensely, but somewhat. During the workout, I was surprised by this because I didn’t feel like I was working out too hard at all.

Surprising Benefits from the Rebounding Workout:

• I slept really well at night.
• My mood improved considerably after being on the rebounder for just a few minutes.
• My concentration and focus was much better for a few hours after rebounding.
• My throat seemed to be a bit sore in the morning.  This seemed more like a cleansing reaction than the initial symptoms of a cold because after a few minutes the throat improved and that symptom is no longer there.
• I worked up a sweat really quickly.  Sweating helps to eliminate toxins.

As you can see, even though I haven’t been rebounding for a long period of time, I was able to experience some wonderful rebounder workout benefits.  There are plenty of fun workouts on youtube that you can emulate if you get bored with just bouncing.  Here is one of my favorite rebound workouts to do.  It is great for beginners and only 15 minutes.

My Favorite Online Rebounding Workout

For longer workouts, you may want to purchase one from Amazon.  Here are some cool rebounder workouts to check out.[easyazon_image align=”none” height=”110″ identifier=”B005IVFSXU” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/514t5Zm3BL.SL110.jpg” tag=”mcurle08-20″ width=”110″][easyazon_image align=”none” height=”160″ identifier=”B009FAXWT2″ locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/517lirL8vLL.SL160.jpg” tag=”mcurle08-20″ width=”107″][easyazon_image align=”none” height=”160″ identifier=”B000HWXAG2″ locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/51HT5HS9Q2L.SL160.jpg” tag=”mcurle08-20″ width=”112″]

Get your jump on!  Better yet, commit to a daily routine of rebounding!

I am a serial dieter.  Part of the reason for this is due to the fact that I have epilepsy and alopecia universalis.  I’m always trying to up my health to optimal levels.  My theory is that once you obtain optimal health, your health problems disappear.  For the most part, that has been true for me.  I no longer deal with asthma or eczema.  My seasonal allergies, which used to trigger massive asthma attacks, are almost non-existent. I haven’t found the “magic bullet” to trigger hair regrowth after losing my hair six years ago.  That is a huge disappointment for me.  When I don’t see an improvement in my hair regrowth after a couple months, I tend to give up on whatever diet I’m doing.  I’ve done the Autoimmune Paleo diet, Gut and Psychology Syndrome Diet, Blood Type Diet, Vegan, Vegetarian, Raw Vegan and now ketogenic. The only diet that was relatively ineffective for me was the raw vegan diet.  I lost too much weight on that and looked sickly. However, you learn something every time you try something.

This last week, I slid off my diet. I’m doing the ketogenic diet. One thing that I’ve discovered by doing the ketogenic diet is that fat isn’t necessarily going to make you fat. My weight on the ketogenic diet actually fluctuated based on my activity level more than anything. I also learned how to love greens and get creative with the few carbs that I was allowed on the diet.

This week, I’m working on going back on the ketogenic diet.  I’m going to start on Saturday.  The reason for this is that it is the day that I shop for food. The key to successfully staying on a diet is having a plan. What are you going to eat when you start feeling bored and want a snack? What are you going to eat for breakfast? Will you make breakfast for the week or each day? Another great tip is to stock up on your favorites that are allowed on the diet.  For me, that means bacon for breakfast and cream cheese and celery for snacks.  While I love a good pot roast for dinner meals, I did that last week and will be buying a chicken this week to use in my fabulous power pressure cooker.  [easyazon_image align=”right” height=”110″ identifier=”B00MZZXO4W” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/51fvHhfgdXL.SL110.jpg” tag=”mcurle08-20″ width=”110″]

Here’s my meal plan for the week:

Monday Breakfast: Bacon, broccoli

Monday Lunch: Salad, nuts and cheese

Monday Dinner: Chicken Soup

Tuesday Breakfast: Bacon, mushrooms, broccoli, deviled eggs

Tuesday lunch: Salad with tuna, celery and cream cheese

Tuesday dinner: Chicken casserole

Wednesday Breakfast: Bacon, sauteed spinach, mushrooms and onions

Wednesday lunch: Salad, deviled eggs

Wednesday dinner: chicken casserole

Thursday breakfast: bacon and sauteed veggies

Thursday lunch: salad with salmon and nuts and cheese

Thursday dinner: steamed spinach and Tilapia

Friday breakfast: bacon and deviled eggs

Friday lunch: salad with tuna fish, celery and cream cheese

Friday dinner: chicken stir fry with broccoli, peppers, onions, mushrooms

I don’t eat dessert everyday. I have lost a lot of the sugar cravings that most people have.  Once I start eating a sweet, they come right back though. That’s why I slipped off my diet. It was so delicious and I’m not going to beat myself up over it though.  So, what do I plan on for a sweet treat?  Panna cotta!  Seriously low in carbohydrates and easy to make!

1 can coconut milk

2 tablespoons of gelatin

2 tablespoons of zero carbohydrate sweetener

Lemon juice from one lemon and the zest of one lemon

Directions: Pour coconut milk into a pan, while stirring, slowly add the two tablespoons of gelatin.  Add 2 tablespoons of sweetener (or to taste).  Add the lemon juice and zest.  Bring to a boil.  Take off the heat and pour into dessert dishes.  Refrigerate for 2 hours.  Makes 5 servings.

This satisfies my sweet tooth and cuts down on cravings!  Here are the products that I personally use to make this sweet treat[easyazon_image align=”left” height=”160″ identifier=”B01I8AEUDQ” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/41vZes8worL.SL160.jpg” tag=”mcurle08-20″ width=”107″][easyazon_image align=”left” height=”110″ identifier=”B0008D6WBA” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/418vF7AATkL.SL110-1.jpg” tag=”mcurle08-20″ width=”110″][easyazon_image align=”right” height=”160″ identifier=”B001HTJ2BQ” locale=”US” src=”https://getfitandhealthyathome.com//wp-content/uploads/2017/03/51kmxzvSzL.SL160.jpg” tag=”mcurle08-20″ width=”105″]

Once you have your plan for your diet, it becomes easy to stick with it.  If you know that you are one of those people that is easily tempted by the bakery at the corner, make a plan to avoid that.  Avoid the kitchen.  You will eat less.  Another great tip that I have learned over the years is that positive affirmations work!  Stick inspirational posters up, write post it notes to yourself, say affirmations.  It will help you focus on eating the healthier foods that your body needs and wants.

One of my audio favorite programs for affirmations is the Think Right Now programs.  I am currently listening to their sales audio, but if you are getting back into fitness, Think Right Now has a great audio to keep you on track.  I’ve noticed that it does start to change your thoughts and that slowly changes your habits to something more positive, so if you are having a difficult time getting started or committed to your diet, this is a great help.  Commit instead to listening to it at night or for half an hour a day for at least 3 months.  You will notice a change in your behaviors.  (I have used them to get more organized and now I’m working on sales.)