Week 33 – Day 231 Keto Transformation


I messed up. It’s confession time!

I fell into the trap that I always warn others of. As someone who struggles with a sugar addiction, allowing too many sweets, “including keto approved” sweets, into my diet is something be careful of. The sweet trigger sets off a button to eat all the things and it’s hard to control it or snap out of it. After eating too many chaffles last week, it flared up my desire for more sweets.

I was having a stressful week and it got the best of me. I saw all the signs that I have become aware of and ignored them. I wiped away 5 days of progress and blew it in 2 days over the weekend by having Mexican food, french fries and too many desserts. I coped with food instead of healthier ways.

So what do I do now? Well,  the most obvious plan is to get a handle on my sugar cravings and get back to basics. What works is eating strict keto, tracking those macros, and having limited extras. I also only did one day at the gym last week so I need to be getting my gym time in too. I’ll share my meal plan at the end of this video so you can do it with me.

Now, on to the deep stuff. When situations like this happen and you’re full of regret, angry for messing up, discouraged, etc…. have confidence that you can complete this weight loss journey despite any set backs! Remember who you are! Stay in the moment and don’t get caught up or dwell on having a bad day. This goes along the lines of letting go of your past. Keep the lessons and love for the journey and move on from the rest. It doesn’t justify the slip ups because those slip ups do have consequences but it does release the toxic feelings in exchange for peace. When you do this you can bring on healing in unspeakable ways. Think about it like turning on a light to diminish the darkness.

Tomorrow starts a new month, October. Let’s keto on!

 

My Gym Routine – Beginner’s Guide

I went 6 months without any exercise when I started my keto transformation. I had a gym membership since day one and went once to the gym. I was too embarrassed feeling like the biggest girl in the gym with all the gym rats around. At the time I cared too much what everyone else thought about me, even if I went unnoticed. Fast forward to month 7 of my keto journey and I have all the confidence in the world to bust out a workout at my local gym. As someone who did lead an active lifestyle prior to becoming morbidly obese, I was no stranger to the gym. I’m familiar with how to use all the equipment and using this past skill to transform my new body.

My current goals are to tighten up loose skin and replace with lean muscle. I’m not expecting surgical results but I’m going to do my job and replace that soft tissue with dense, fat burning muscle mass. This gym routine is what I have been doing for the past month. It’s a great beginner’s workout and anyone can do these exercises. I’m primarily using the machines at the gym while I’m in this stage of my keto transformation.

I do not do any cardio. I will explain why I feel that way in more detail in an upcoming video. The cliff notes version is because I have a genetic heart defect that causes cardiomyopathy and my body is also an adrenal type. Cardio is a something that adds more stress on the heart. For someone who already has too much stress on the heart and an unavoidable heart defect, I avoid things that stress the heart out. That does not mean you can’t do cardio. That means for my own personal situation, cardio is not ideal for me. Strength training is not as stressful on the heart and I actually really enjoy it. I always dreaded using the elliptical and treadmill, which also never inspired me either!

I go to the gym 3-4 times a week. I do 5 sets of 5 reps at the highest weight I can successfully complete the set. It’s important to note that you should never sacrifice form for weight. You will injure yourself so quickly if you do not practice good form! It’s okay to push yourself but know your limit! Also, do the reps slowly to avoid injury and make the most of your routine. You will build muscle stronger that way.

Yvette Sports Bras & Leggings Review


Use coupon code keto10 to receive 10% off your order at http://www.yvettesports.com

Shift Light – Women’s Light Support Leggings – https://is.gd/icTyzw
Enfold Geometric – Women’s High Support Running Sports Bra – https://is.gd/mFsSfl
Limitless Plus Size – Women’s High Support Sports Bra – https://is.gd/kLafSd
Flee – Women’s High Support Sports Bra – https://is.gd/l8DkTs

My Bra Size:

  • 5’8″ and 226 lbs
  • usual big box store size 40D
  • Yvette size: 40D or XL (D-F)
  • band measurement: 36″
  • cup measurement: 6.75″

My Leggings Size:

  • waist (belly button): 41″
  • hips (fullest part): 49″
  • jeans size: 16 misses
  • big box legging size: L or XL depending on brand
  • Yvette size: XL

Let’s start with the Enfold Geometric – Women’s High Support Running Sports Bra

  • Features unique geometric design and high fashion
  • Very easy to put on and take off
  • Racerback design for full movement
  • High support but won’t make your breasts oppressive
  • Shoulder straps are wide with breathable mesh
  • Soft mold cups to hold your chest in place during movement
  • Band size 32-42 and cup sizes AA-DD
  • I was wearing the 40D

Limitless Plus Size – Women’s High Support Sports Bra 

  • Designed specifically for women with large breasts
  • Wide shoulder straps to relieve pressure on shoulder and back
  • 9 strength levels adjustable band ,different gears can meet the needs of light medium and high impact sports. 1-2 level suit for light impact, 3-5 level suit for medium impact, 5-9 level suit for high impact. It’s equivalent to buying three sports bra at the price of one.
  • The shoulder straps are of 10 levels of adjustments to easily meet your multi or unique fitting demands. You can put the hook in the suitable level according to your arm circumference
  • Non-removable molded cups give your confidence with no show through.
  • Sizes medium to 5XL with cup sizes D-F
  • I was wearing the XL (D-F)

Flee – Women’s High Support Sports Bra

  • Sexy and breathable mesh
  • Pyramid Racer-back design, relieve back pressure, mesh splicing, sexy and breathable
  • Two rows of three-level buckles, easy to wear, free and flexible adjustment
  • Mesh wide shoulder strap, speed up heat dissipation, keep dry and comfortable
  • XS-2XL sizes in cup sizes A-F
  • I was wearing the XL (D-F)

Shift Light – Women’s Light Support Leggings

  • High waisted and true to size
  • Advanced Lycra fabric – strong elasticity with stretch-ability of up to 600%,
  • Breathable and more wear-resistant
  • Squat Test approved – see video!
  • I was wearing the XL

I am so excited to make and share this video! I just recently discovered Yvette sports bras and leggings and it was love at first sight! As someone with wide shoulders and a large chest on a plus sized body, I can honestly say these are my new favorite! Most of the selection of bras and leggings that fit me are not cute. Period. They may have great support but they are not comfortable. Or if they are cute, they’ll fall apart or not have proper support. Basically, to get something to fit well comes with having to give another feature up. I can confidently say that Yvette bras are both cute and high support!

Yvette sports bras feature YKK zippers so you can take it on and off easily and contain STRETCH-YVETTE Technology. That’s basically super-silky performance fabric with staying power stretches without sacrificing support & dries really fast.

Thank you to Yvette for sponsoring this video!!

 

Click here to read more!

Week 32 Keto Transformation Update

Day 224 – Week 32  Understanding your body type.

So shall we get right to the results?! I weighed in at 226 this morning which makes my total weight loss 83 pounds in 32 weeks. I had a great week of eating and my clothes are fitting looser. With the Fall weather on the way I’m now walking to and from to pick my kids up from school plus I’m going to the gym 3 times a week. I’m getting more active each day and got some new workout clothes!

I had an emotional week last week. When you get this deep into a journey to turn your life around… the past, present and future come up. See, when you’re 309 pounds, you are more than likely have your walls up. For me, my past made me have walls up for at least the last 15 years. It was a layer of protection I had around myself because of the way I felt inside and my lack of understanding of how my body works. My walls protected me from the judgement, everyone’s opinion about my weight, affirmation of my lack of self worth, and let me safely live inside my bubble. The bigger I got, the bigger my walls got. I was always hiding from the world and missing out on relationships because I felt I was too fat to enjoy them. As if being morbidly obese made me less of a person or something.

Week by week, I’ve been using a sledgehammer to chip away at the walls I built so many years ago. Each pound I lost knocked another brick off. I’m at the point where the walls are low enough that I can step over them. They are no longer serving any protection for me. With all that exposure, I no longer have my safety net. If you were someone without a large social media following, it wouldn’t really be a big deal. But by documenting my weight loss journey publicly on YouTube it does open me up for some keyboard warriors and trolls. For some reason I had more than I normally do last week and I let some of the negative comments get to me. It got under my skin enough that I wanted to stop sharing my journey.

I was suddenly missing the walls I used to have and it was giving me major anxiety to be so.. exposed. I was regretting sharing my story and ready to use that delete button to take it all down from the internet and vanish. I was overreacting to the situation though. I was panicking over like 20 comments! Before I did anything stupid, I took a mini break on Friday afternoon. I stepped away from it to take time to breathe and release all the negative thoughts I had just read. I told myself to look at what really matters. I have THOUSANDS of truly beautiful, inspiring, loving comments on my channel…why am I upset about these internet trolls calling me fat, nitpicking my hair, my appearance, for saying “nutritional yeast” by accident instead of “regular yeast”, etc?

One of the doctors I follow, Dr. Berg, shared an interesting video about understanding your body type as it relates to your health and nutrition. There’s 4 body types: adrenal, thyroid, liver and ovary. I’m 100% an adrenal body type. People who typically are the adrenal type are apple shaped with smaller arms and legs, have a round face, very low tolerance to stress, crippled themselves with anxiety, and lack mental focus because they are constantly in fight or flight mode. We’re so stressed out all the time our cortisol levels is off the charts. In fact, my cortisol was so high I got tested for cushing’s syndrome. When faced with stress, those with adrenal body types tend to over-react and overthink it, which causes more stress. The cycle repeats. We basically exhaust ourselves worrying about the stress and begin to self medicate with food.

This journey has made me stronger and wiser because I can now see the signs and triggers where I was blind before. I understand my body type and how to handle situations like this moving forward.  This journey has been about me finding the keys to unlock the secrets to my weight loss journey and prevent this from ever happening to me again. This one answer explains how my whole life spiraled out of control. It explains why I tried and failed so many times before. How I gained so much weight and got to 309 pounds. So when I started allowing those 20 morons to get under my skin, I had to snap myself out of it.

The second part of this is forgiveness. I admit I was mad as a hornet last Friday. The amount of hours I spend documenting my weight loss story on my channel sharing my experience to help as many people is about the amount hours of a full time job. I felt unappreciated and attacked. So naturally, I was salty about it. With that said, this channel has given me my life back. This channel has made me strong. This channel is the best thing I’ve ever done! This channel inspired me to lose 82 pounds! I’m so freaking proud of what I’ve done, especially for inspiring and motivating each and every one of you to do this with me. So I forgive all my haters. You showed me another time where I’m getting back up again, dusting myself off, and powering through.

The Best Keto Bread

  • 2.5 cups blanched almond flour (fine)
  • 10 TBS psyllium husk powder
  • 2 tsp pink sea salt
  • 2 TBS Lakanto Classic Sweetener
  • 4 tsp aluminum free baking powder
  • 1 cup egg whites
  • 4 tsp apple cider vinegar
  • 2 cups hot water
  • 1 tsp yeast (optional -for flavor purposes only)

Makes 12 rolls about 90-100 grams (before cooking) each.

Bake at 350 degrees for 55-60 mins. Let cool completely before slicing.

Recipe was inspired by The Stair Lady

Keto Swedish Cheesecake

20190906_185813.jpgThis recipe for cheesecake is amazing! It’s full of flavor and so easy to make. You can use a traditional spring form pan, ramekins, or even a baking dish. Switch it up and keep it fun by adding different toppings.

Swedish Cheesecake
3 eggs
75 g Lakanto classic sweetener
400 g natural cottage cheese
100 ml heavy whipping cream
50 g ground super fine almond flour
1 tsp vanilla extract
pinch of salt

Topping
1 cup heavy whipping cream
2 TBS Lakanto vanilla syrup
Directions

Preheat the oven to 335 degrees Celsius fan (170 C)
Whisk the sugar and eggs until light and fluffy. Add the rest of the ingredients.
Place in the oven and bake until set and slightly golden on top. This depends on your oven – but around 30-40 mins is a good guideline.
To make the topping: Add the heavy whipping cream and Lakanto syrup to a bowl. Using a stand mixer or hand mixer, whip heavy whipping cream until fluffy.

8 Servings

Save 15% off all orders at http://www.Lakanto.com by using this LINK or coupon code KETOREWIND15.

Carb Manager App Tutorials

Need help with Carb Manager? I highly recommend using Carb Manager to track your macros. I have a couple videos that will make it pretty easy to start using this super helpful app. I did upgrade to the premium version because I feel it’s worth the $2 bucks a month. Tracking my macros has allowed me to lose the weight!

How to calculate your macros with Carb Manager 

How to track macros using Carb Manager

How to Create Recipes with Carb Manager

 

Pumpkin Spice Chaffle

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Every now and then you want pumpkin or something sweet! Well this pumpkin spice chaffle will hit the spot! It’s a variation of my the other chaffle recipe I make all the time. Here’s how to make it!

Ingredients:

  • 50 grams egg whites
  • 1 tsp yeast
  • 3 drops liquid stevia
  • 1/4 cup mozzarella cheese
  • 1 TBS psyllium husk powder
  • pinch of salt
  • 1 TBS pumpkin puree
  • 1-2 tsp pumpkin spice
  • 1/4 cup mozzarella cheese for waffle iron

Topping:

Directions:

Heat your waffle iron. Mix up all ingredients except the psyllium husk powder and extra mozzarella cheese. Once mixed then add psyllium husk powder and mix quickly.

Sprinkle a tiny bit of the extra mozzarella cheese into waffle iron. Add half of the batter into the center of the waffle iron. Top with more mozzarella cheese and close lid. Cook until done and then place on a cooling rack. Repeat with second chaffle.

Mix topping and spread on cooked chaffles.

Makes 2 large chaffles.

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The BEST CHAFFLE Recipe

Ohhhhh the chaffle. You either hate it or it’s a life changer for you if you’re living the ketogenic lifestyle! There’s no in between! I was not a fan of the chaffle…. until now! I thought it tasted like an omelette and I didn’t really get the craze for it. I gagged them down during my egg fast but I was not a believer.

I have seem hundreds of chaffle recipes and wasn’t really able to track down who started this trend. I did find a fellow YouTuber called Serious Keto who had an idea to try. The recipe had a few secret ingredients that made it special and less eggy. I thought I would give the chaffle one last try and I’m so glad I did!

There are two ingredients that makes it “bread like” and you can find them at your local grocery store. The first one is yeast. Obviously being sugar free there is going to be no reaction when you add yeast to a keto recipe but it still has flavor. The other ingredient is psyllium husk powder and that will give it the texture and fiber that you normally get from wheat gluten..without the inflammation! Plus psyllium husk fiber helps those on keto that have trouble being regular in the bathroom department.

I used my college waffle iron and don’t really bother with buying the mini dash that people are obsessed with. As a Texan, I like the more rustic look by using the normal sized waffle maker.

The Savory Chaffle – use with breakfast sandwiches, grilled cheeses, burger buns and more!

Ingredients:

  • 50 grams egg whites
  • 1 tsp yeast
  • 3 drops liquid stevia
  • 1/4 cup mozzarella cheese
  • 1 TBS psyllium husk powder
  • pinch of salt
  • 1/4 cup mozzarella cheese for waffle iron

Directions:

Heat your waffle iron. Mix up all ingredients except the psyllium husk powder and extra mozzarella cheese. Add psyllium husk powder and mix quickly.

Sprinkle a tiny bit of the extra mozzarella cheese into waffle iron. Add half of the batter into the center of the waffle iron. Top with more mozzarella cheese. Cook until done and then place on a cooling rack. Repeat with second chaffle. Makes 2 large chaffles.

5g net carbs 12g fat 21g protein 252 calories

How to Pickle Veggies

Have you ever looked at the back of a jar of pickles and noticed how much sugar and food coloring is in them? I was shocked when I got home and read the label of my dill pickles. Dill pickles are supposed to be pretty basic yet there was still a boat load of ingredients in them. My mom has been pickling vegetables for years and she taught me how to pickle my own veggies. You can watch a video here from several months ago with her expert directions.

This is the same recipe but has a few changes since I now prefer to use Lakanto Classic Sweetener instead of Swerve Sweetener. You can use any spice blend but our go to is the Kirkland (Costco brand) no salt seasoning.

I used quart sized jars in this video so I had to double the recipe. How much liquid you’ll need will be based on how many jars you’re making and how full you pack your jars with veggies. The more filled they are the better so you don’t waste the solution. The solution is easy to make up so make small batches and just make more as needed.

I like to make at least 2 at a time and they store in the fridge for a while! I normally pickle cucumbers and onions at least once a week. You can also use this same recipe on other veggies like carrots, cauliflower, peppers, etc.

Ingredients:

  • 1 quart sized mason jar
  • 1 cup boiling water
  • 1/2 cup raw, unfiltered apple cider vinegar
  • 3 tablespoons sweetener ( I suggest Lakanto Classic )
  • 1 teaspoon no salt seasoning blend
  • at least 2 English cucumbers or 1 medium onion

Mix all ingredients in a bowl. Pack vegetable tightly in a quart size mason jar. Pour solution over veggies and let cool. They are ready to eat in 24 hours. Store in refrigerator.