Counseling From A to Z Blog

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Senior Wellness and Keto Diet

I know it has awhile since I last posted, and I did not do so well through the holidays, indulging my sugar appetite regularly. I even gained a little weight, but I am back in the saddle now, with a new and improved keto menu. I cannot believe it, but even my sugar cravings are reduced to almost zero in the last 10 days, since I started making a real keto smoothie in the morning, and started eating a keto salad and keto recipes for lunch and dinner. I had been compromising my keto diet with the smoothie I was making, including an apple with other fruit. While the apple was good for me, it has a lot of sugar in it. I also actually went out and found some almond butter to use in the smoothie, and I love how it tastes. Good snack too. So I am really doing a much more stringent keto diet, and the test strips proved me in ketosis. So did the leg cramps, but magnesium deals with those. So sugar cravings down, food dollars spent down, and weight down. Now for those other keto benefits, like a clearer brain. Stayed tuned folks.

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Christmas and Senior Wellness and Your Keto Diet

Christmas day has come and gone for another year...along with all the carbohydrate temptations...well, almost all, as I still have cookies from my ex-wife...she does these Christmas logs that are so decadent. I shall only succeed in eating them a little more slowly than in my pre-keto days. On the whole, I am pleased with my keto meal plan for December though. Weight is up a few pounds but it will come off easily now that the major eating holiday is over, and my sweetie Betty got me a book called The Ketogenic Cookbook by Jimmy Moore and Maria Emmerich, which I am eager to explore. In looking at Amazon reviews, reviewers rave about the ease of preparing the recipe's in the book, which is very important to me. When I find a recipe I like and especially if it can be prepared in a crockpot, I am on it. Over and Over, I am on it. Ease or preparation is a major factor for me. Should I start with the chocolate covered toffee? is a recipe in the book. Actually, the first one I try will probably be the paleo onion rings, combining bacon and onions. I could take extra time for those two favorites!

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More Reasons for Seniors to Eat a Keto Diet

Did you know that keto diets deliver a high amount of nutrition per calorie? I know that carbs, especially packaged carbs, offer very little in the way of nutritional value. I also did not know that my need for nutrients is the same as it was when I was much younger. However I do not metabolize calories as rapidly as I did when I was a kid, so empty carbohydrate calories present a problem my body solves by storing them as fat on my belly. So the food I eat should be dense and nutrient free. That is what a keto meal does. Another reason to enjoy a keto meal tonight, it is filling and nutrient dense.

Good News From the Doc on Keto Diet and Senior Wellness

Went to see my functional doctor Tuesday, to check the numbers after a blood draw. She is working on my thyroid and testosterone and vitamin b, among other things like CoQ and omega-3 levels. Basically good news, good movement on the levels that needed to move, but not done with them yet. But in our conversation, my doctor mentioned that she had just attended a conference where she had heard an exciting presentation done by a Doctor who has done lots of researchon the keto diet. He had mentioned that the keto diet was an excellent way for Seniors to take care of their brains, at which point I mentioned that I was learning about the keto lifestyle as well. Love it when I am ahead of the Doc. She gave me the name of the researcher, and I will look up his work, so we can talk about it at my next appointment. Well done, Mike.

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Keto for Cytokines and Senior Wellness

For those days when I am struggling a bit with finding a new recipe or cooking keto for my senior wellness, I think of keto benefits other than weight loss;

"Inflammation: For many people, aging includes more pain from injuries that happened at a younger age or joint issues like arthritis. Being in ketosis can help reduce the production of substances called cytokines that promote inflammation, which can help with these types of conditions."

That is from Perfect Keto, and I can feel a bit of amazement about that, because I think it is happening for me. I have sinus issues and inflammation from that makes my sinus cavities beneath my eyes swell shut routinely, and what works best is ibuprofen...but my use of ibuprofen has slowed drastically since cooking and eating more keto friendly meals...I am delighted.

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Partial Victory on Senior Wellness and Keto Diet

I am laying claim to a partial Thanksgiving Week victory for the Senior Wellness and Keto Diet and weight loss and reduced grocery spending battle. I actually lost weight last week, which is good on the blood pressure front, but I spent more money doing it. I did find a great recipe for the crock pot though, and I have good leftovers to finish. My daughter and I both like the dark meat so I cooked turkey legs in the crockpot, after brining them for 24 hours, which is something I have never done before. My daughter reports that they were good, and she said that twice. I can never tell when she is damning my cooking with faint praise though, because she is polite, but she ate a lot, if that is any indication. This week, I will do my first crockpot keto special today, though, and the grocery bill is down from last week. Here is hoping reduced expenses and weight loss go hand in hand this week.

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Week Five-Senior Wellness, Less Cost, and Less Weight

Positive movement in the cost of keto foods, and weight loss, which will hopefully translate into less blood pressure medication expense. I do have to look into different medicare plans though, and I thought I had and AARP newspaper that spelled that out for me, but it is not anywhere I have looked so far, so I will see what else I can find. I have been paying out of pocket for meds and would like to reduce that expense with some Medicare insurance, so I need to do some research on which plans to use. Might as well go do that now. Do you think I can lose another five pounds by Dec. 3rd, not to change the subject? Would love to buy an new belt for myself for Christmas.

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Week Four Success at Doctor's Office and the Grocery Story

Went to the cardiologist this week for my 6 mos. follow-up to see where all my blood pressure numbers were, and all is well, medication is doing what it is supposed to, but she heard something in my right carotid artery and ordered a sonogram, so I dutifully went for that appointment, which they got me right into. Should I have been worried about that? Maybe, but the results say I have very minor fatty deposits in both carotid arteries, so more good news, and my expenses for groceries last week were down...not way down, but bulk cooking of keto meals saves money. I like left overs though, so I am easy in that regard. However, I plan to continue that course of action...maybe even throw in a pot of bone broth this week too.

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Week Two of Senior Wellness Bulk Cooking

I finally got started with the crockpot bulk cooking on Tuesday of Wednesday of last week. The house did smell good, and I had food in the refrigerator for meals, so I did not have to go to the store as often...however, at least last week, savings were negligible, and while I did have keto meals, I am not sure that I really moved any closer to a keto physiology. In other words, I like my keto recipes too much, and my portion control was poor, which leads to cooking even bigger crockpot meals to store. Ultimately, I am going to have to pay close attention to the desire to spend money (anybody else get a buzz from spending?) and eating for fullness rather than nutrition...I can do the keto 12-16 hour fast for the most part, and manage disciplined portions during the day, but at night, when I am tired, or during the day, when I should get a bit of exercise, I eat. Not a lot, but enough that I am not metabolizing all of it, and my liver stores it as...fat. This summer I was good at scheduling meals and eating the right portions, but really got away from it when substitute teaching. Starting over.

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Crockpot Keto Bulk Cooking and Senior Wellness

I have decided on a new tactic in the never ending (since I Like to eat) expensive grocery shopping. If you remember my last post, I had decided on ordering from a keto meal service, but I had some doubts about meals prepared in one place and shipped to me...would they spoil or wilt in transit. But I ordered, and apparently I did not complete the ordering correctly, as I was never charged, and of course, I did not receive a shipment. However, I love using the crockpot, which is what you smell right now. I have decided to use the crockpot to cook bulk keto meals, and have several in the refrigerator for lunches and dinners. I can take advantage of sales, and find recipes online and on Pinterest which I can cook at my leisure and store. I have not ever been good at menu planning, and shopping just for that, but with this tactic I can stay out of the grocery store because I have food ready. Just need to go for veggies, rather than meat and veggies and frozen stuff. What do you think?

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Autogenics and Food Cravings

Just came across some interesting information on Autogenics, a relaxation technique mentioned in Lynne M. Taggart's book, "The Intention Experiment". She was discussing the topic of intentions and how they can work to bring about excellent athletic performance. I have never explored autogenics before, so I thought I would check and see if autogenics might be useful for blood pressure and food cravings. Although I have not had time to dig deeply, it appears that there are some applications, especially for blood pressure, so I am going to give it a try. I am a suggestible sort, and if I can use it to reduce blood pressure and cravings for food, I should impact two issues in one. The meditation script appears to be easy to use, I could even record it probably on my phone. Heaven forbid I have to dig out my tape recorder...not even sure those kinds of things are even around anymore. Certainly more research is in order.

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Top Self Help

Top Self Help

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Weight Loss Maintenance

Weight Loss Maintenance

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Wellness Aging

Wellness Aging

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Workplace Stress Management

Workplace Stress Management

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Your Brain Power

Your Brain Power

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Keto Diet and Senior Wellness and the Doctor

Saw the Doctor yesterday, actually the nurse practioner for my 6 months follow-up, and heard mostly good news. My sweetie Betty had urged me to tell them that I was following a keto diet which had included...bacon. I told her I would not do that, just to provoke her a bit, then I did talk to the Doc about following a keto diet, because I have a blood pressure issue that is not related to a lifestyle, it is due to artery blockage to a kidney. One of the things I can do to help with that issue is lose weight, and the keto diet does do that, but Betty seems to think it is a quack kind of fad diet. However the Doc said something very interesting, that recent research was focusing on inflammation as the primary issue in heart disease rather that cholesterol, and that a diet low in carbs would impact inflammation and be helpful. I like that she was open to the idea of a high fat, low carb diet which is designed to make inflammation a much smaller factor in chronic illnesses like high blood pressure. However she stopped short of a full endorsement, opting for the hospital standard handout of very bland "eat lots of fruit and vegetables" and "exercise regularly" advice. I know she would have given me a "Hell Ya" if we were speaking privately. Take that Betty.

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Anger Management Techniques

Anger Management Techniques

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Aging Brain

Aging Brain

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Adult Neurogenesis

Adult Neurogenesis

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Positive Psychology Coaching

Positive Psychology Coaching

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Positive Psychology Training

Positive Psychology Training

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Mindfulness Cognitive Therapy

Mindfulness Cognitive Therapy

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Counseling Self Esteem

Counseling Self Esteem

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Therapeutic Humor

Therapeutic Humor

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Counseling Psychology Books

Counseling Psychology Books

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Money Help

Money Help

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Signature Strengths

Signature Strengths

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Healing Thoughts

Healing Thoughts

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Counseling Good

Counseling Good

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Keto Diet Service and Senior Wellness

Anybody else noticing that more and more funds are required to eat these days? I am not currently doing without my favorites, but the sobering amount of money I am spending at my local country grocery store, which has higher prices than the larger grocery stores a few miles away, is becoming a concern. I do eat a lot of meat, growing up when a meal was meat and potatoes and vegetables, and I have extra tooth paste and TP and Irish Spring around too, but I am considering one big trip to the larger stores down the road one half hour for cheaper prices, although I spend money on gas and time on driving. Another option I am ready to try out is a meal service, especially for keto meals, and I actually did order from a New Jersey service recently, but they have not charged my credit card yet, and I hope the reason why is that they do not deliver to Illinois rather than being a scam. If I can save money on prepared meals, I will keep doing that until I can meet my weight goals. What do you think?

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Weight Loss and Senior Wellness and Keto Diet

Calorie intake so far today has been good, and it has been within keto guidelines. Had a good workout this morning, and did a good job with the rest of my chores so far today, but I did lose focus for a bit after workout. I have been keeping our old dog, Fuller, for my ex whose new boyfriend is doing some extensive work on their house, redoing the kitchen. As part of my good guy reward, she brought me some salted nut rolls of the very sugary type, and I ate two the other night, and three last night. I had a craving and I gave in, and I think I can feel the weight returning, although my Doc says I have some sibo issues to deal with as well. I could be a bit bloated as well. So the struggle as usual for me is giving in to a craving when I am tired. Also it is getting colder which means my afternoon bicycle ride is nearing an end, although I can easily workout at my local AnyTime Fitness just down the street, so that problem is solvable...and so is the candy issue too, with a little bit of effort to remember what my intention is...get off the meds and get the six pack back. Thank a six pack at 69 and 1/2 years old is possible? Yes, it is, I can feel it!

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Good News, Bad News

I actually cooked a real keto recipe for myself yesterday, and it came out just fine. Baked eggs, spinach, cheese, and bacon baked in a cookie pan. I made 12, and instead of having three meals, I had one, over the course of the afternoon, so I ate keto meals yesterday, but got too many calories too. Maybe I shouldn't make egg recipes...I love eggs and seldom get tired of them. I was excited about actually making a keto meal from scratch, rather than just a high protein no carb kind of meal that I generally have. I did have the exogenous ketone supplements that I have been taking, and I did take advantage of my ketone partner, but I did not tell her that I ate as much as I did...feeling a bit guilty, I guess. I know I can eat on a schedule and eat keto too. That is a lot of discipline for me, and I know I can do it. Will let you know tomorrow how today went. I will be substitute teaching a lot in the next two weeks, I need to plan and have ready good keto lunches. Getting on it.

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Four helpful books for healing emotional wounds.

Four great books I recommend. The Language of Letting Go. Melody Beattie The Five Things We Cannot Change. David Richo How To Be An Adult In Relationships.

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I Am Able

I am grateful that I am able. I am able to walk, and talk, and hear, and see. I am grateful for food, shelter, and clothing. What more do I need? I

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Partners in Keto Crime

My co-worker Maria doesn't know it yet, but I am going to rely on her when I am tempted to go off keto meals and calorie count. I still want to lose another 20 pounds to see what it does to my high blood pressure medication...would love to spend less money on those meds. She just started a keto 28 day plan on Saturday, so I will be anxious to check in with her and see how it went over the weekend. She is diabetic, and really wants to impact that, so we have medical motivation. Will let you know tomorrow what is up tomorrow with us.

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Paying Attention to Calories and Keto and Senior Wellness

So far it has been a very relaxing and rainy Saturday. Got to watch a little of Lovie Smith's Illini play against Rutgers. The score did not end up the way I would like, but there were some flashes of passing offense that are encouraging, and I did not snack on non-keto indulgences. In fact my keto diet has been very good so far today. Would love to get bike ride in this afternoon, but the wind is whipping across the Illinois prairie, and it has been very rainy...not sure I want to get soaked out in the middle of the corn and soybean fields. I do have some crockpot keto food left from a bit ago, and that sounds like a good dinner, so I will be getting back on track with meal plan and calorie counting. Just need the Illini to win.

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Keto Partner And Ketogenic Diet And Senior Wellness!

I substitute taught today and while I was in the cafeteria this morning waiting for my kids to finish breakfast, I was breaking the school rules, and looking online with my phone. (Not supposed to have phones on in the building). One of the sites my phone presented me with was a keto meal planning site, with a beautiful picture of some kind of Keto sweet treat and one of the paraprofessionals walked by and said that looks good...and it did, actually. I mentioned something about being on a keto diet and she said I am starting mine on Sat. I said great, let us support each other, and we talked about meal planning sites and exogenous ketones, one of which I happened to be carrying with me.... Maria said she has had success with the keto diet previously but let herself fall away. I had to admit that while I ate fat, I ate little carbohydrates, and too much protein to be a true keto dieter. But between the two of us, we may be enough support for each other to really make keto meals work for excellent weight loss and superior senior brains. This is exciting...I have her phone number in my phone. Ready to go for it with Maria.

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Grocery Shopping, Keto Diet, and Senior Wellness

After a few weeks on the keto diet, and success at losing and keeping off weight, and going to the extra expense of endogenous ketones, I am thinking a little about a keto meal service and paying for some meals to be shipped to grocery bill at my little small town grocery is getting really high, and not all of that is the result of a keto diet. Just the incidentals, things I use every day, like mouth wash, tooth paste, ibuprofen, apples, frozen fruit, almond milk, ground beef,and coffee are seemingly twice as expensive as a year ago. I know I could go without, but I am wondering if it would be more economical and efficient to have keto meals shipped to me...certainly what I am seeing online seems to be more balanced than what I am eating right now....and I must admit that I do not eat the accepted amount of protein, and I have eliminated carbohydrates so my keto diet is a bit unbalanced. Just did a bit of research, and using a meal service is expensive and may require my moving to a big city zip code...however my research was very abbreviated. I will do more and report back. However, if economy is really my thing, then I may have to meal plan and buy in bulk, same as always.

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High School Literature, High School Vocabulary

In most high schools, the study of English literature focuses on the proper use of language, both for personal and public requirements. It also requires

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Conference Tournament is Over, Son Returned to Marines...

September distractions are now over...and it is time to really get back to calorie restriction/fasting the keto way. While traveling to California for my son's graduation from basic training, it was hard to eat just keto meals, and to watch the amount of calories I ingested. When I was with him, keto was important, but not my number one focus. The week he was home we watched my daughter play volleyball several times during the last week of her season, and in her conference tournament. Did not worry about calorie restriction those days, but now I can really get back to my goals, as I am home cooking for myself again and getting blood pressure down is higher on daily list of goals. In fact, I am just about to go work out. I love the fact that my belt is four holes smaller than it used to be, and I really like touching my toes easily. Small things are so important. Want your own keto plan? Please check the link accompanying this post.

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Week Four of Keto Diet, Senior Wellness, and One Marine Home on Leave

Cannot believe it has been almost two weeks since I posted.... We have been busy though, traveled to San Diego to watch my son graduate from Marine Corps. basic training, which was very moving, for parents anyway...seeing my baby in his Marine Corp. dress uniform made his adulthood more real. Then we all came home, where we have been feasting and reconnecting. He leaves next Tues. for infantry training, then on to MOS of aviation electronics in Nov. Now he gets the experience of having a J-O-B. I am guessing this separation and future home visits will be less traumatic. He does tell about 1000 recruit related stories though. In the middle of his return, his sister finished 8th grade volleyball, and conference championship yesterday. They did not do so well, and Hannah is ready to spend her off season working on her game for next year. She did not get the playing time she wanted. Keto diet and calorie restriction a little more problematic in the rush of travel, subbing, and daughter, more so the calorie restriction than the keto, but I did use exogenous ketones to tide me over, and they are getting to be a habit, a good one I think, I feel energized after using them, mentally clearer. After Shane heads back, and Hannah will not need a ride after practice, I will be able to meal prepare consistently again, like I was in July and August when the weight loss happened, so stay tuned folks...we made it through this stretch without major carbohydrate relapses, even at the airport.

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Week Three of Keto Diet, Senior Wellness, and Marine Corps. Graduation

I am currenty in San Diego, California where my son just graduated from Marine Corps. basic training. He lost 20 pounds. Dad, who is extremely proud, has not had access to his kitchen since last Tuesday. (Friday now) I have eaten like it too, although Wed. when I came out I was very good in terms of calories and carb restriction. Thursday and today have not been good. Shane has been talking about pizza for a month, so we got him, and all of his family and friends with us, pizza. I ate four pieces, with water, and I had an omelet for breakfast with toast and American fries, so I have had way too many carbs today. However I was reaffirmed by a picture taken yesterday which clearly shows my recent weight loss. I have gotten in exercise as well. Probably will not eat keto tonight, but we fly back to Illinois tomorrow, and I will get to resume eating keto with renewed vigor. We are all reassured that Shane is ok, and I think we will all be a little less worried when he returns to duty after his 10 day leave. I am also ready to return to weight loss and keto lifestyle with renewed energy. Still have the blood pressure issue to deal with, and I do not organ damage until I get to hold a grand baby.

10th and 11th Days of Keto Diet and Senior Wellness

Does eating a hamburger and french fries count as a Keto diet breakdown? Not if the amount of carbohydrates does not exceed the limits you are giving yourself per day. It probably does count as a breakdown for what I had last night, which was a hamburger in a bun and french fries, while my daughter had a chicken sandwich with french fries. But we had a good time, she got me with the straw wrapper, which I should expect by now. I have been struggling with a sinus issue for the last 9 days, and feeling drained, and I wanted someone else to feed me, so we went to a restaurant, and had a father/daughter indulgence. But today, I have been back to it, and following guidelines for keto diet. I have been struggling with sinus infections forever, and whenever I substitute teach, I get another from the first runny nose I run into, and every class room has at least five, so I am on schedule for this go-around, but it has not been as intense, nor has it lasted as long as previous episodes...could my immune system be stronger? I know kiddie viruses have not gotten weaker. Could keto diet be making me healthier? I am not willing to undergo more sinus issues to find out, though. We will find another marker, maybe weight and blood pressure.

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8th and 9th Days of Keto Diet and Senior Wellness

Had the last couple od days off from substitute teaching, luckily, as I have been in serious battle with my sinus cavities. Between kiddie colds and fall pollen I have my semi-annual sinus infection/cold which drains my energy and makes me cough and sneeze and my nose runny. I guess a positive side effect is that I am not very hungry, so I have not eaten much, and I have kept to my 2x per day exogenous keto supplement schedule, and I still feel like my weight is down a bit. This time the sinus thing is not going to take as long to run its course as previous episodes. Could it be my immune system is stronger? No Dr. visit, no antibiotics.... What do you think?

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7th Day Keto Diet and Senior Wellness

Feels like more weight is gone, and I should get on a scale to be sure, but my belt and my workout tell me that there is another 2 or 3 pounds gone. I would use a scale, but I do not want to drive myself crazy with numbers. I want this process to play itself out as if my body were simply normalizing itself. Weight loss must be the result of the exogenous ketone salts though, because I did not calorie restrict very well yesterday. I started getting my semi-annual sinus infection yesterday, which leaves me not sick, but out of sorts, and I eat the wrong things when I feel that way. No candy, but I did have a deli sandwich that I should not have had, and maybe more cheese and eggs than I should have had. I feel better today, and I am glad to continue to lose weight with the keto diet. I have been very good this morning with the calorie intake, and a strong workout. Headed back in the right direction.

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6th Day of Keto Diet and Senior Wellness

Started substitute teaching and all the kids with runny noses are in my class, and now I have one...and a cough...and I am sneezing. But I followed my keto and workout schedule. In fact, I have been very good with the exogenous ketone supplement today, mixing the old with the new. The newer supplement left me feeling ok this morning, and the older kind did not help much this afternoon, but between the two of them, I have not been very hungry. Another 30 pounds of that is just what the blood pressure Doctor ordered. I am already down a couple of waist sizes, can I get all the way to college size? Actually I am not going to worry about college sizes, I just want to reduce the medications. That would be wonderful.

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5th Day of Senior Wellness and Keto Diet

I did skip posting for a couple of days, while working on another retirement interest, learning how to trade binary options. I have a chance to become a member of a mentorship program, and needed to complete some trainings, so I spent Saturday and Sunday doing that. However I continued with the keto diet program, and did well with the low carb part of it, and the high fat, but am slowing down on the weight loss side of it. Too many calories. You might say that the keto diet has a side effect of weight loss, but I am working to speed that up with calorie restriction. I also have decided to use my exogenous ketone supplement 2x per day to help with that, at least for a couple of weeks. The supplement is mixed with water and keeps the body in ketosis for a period of time which means I am burning fat rather than glycogen to power the myriad of cellular chemical reactions occurring every second in my body. I am on my third day of that, and right now I am trying to decide whether I want to ride my bike tonight or do my HIIT. Don't think I will do both, as I know I am getting a sinus infection from the kids I substitute for. Don't know why but kid germs get me a couple of times a year. May have to get an antibiotic. More tomorrow.

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2nd Day of Working and Managing Keto Diet for Senior Wellness

Today was exciting, my first day back at the autism classroom where I do a majority of my substituting, and have for several years, so the staff and kids know me. I know the routine of the building and feel very comfortable. However, there were new kids in the class whom I have never met, so there was a bit of anxiety. Two years ago, there were two kids in the class who were runners, and would take off down the street if they could get out of the building, which could be nerve racking. They were fast. No runners today. So how did keto diet go today, you ask, when there was so much excitement. It went great. I made myself a great smoothie for breakfast and even by lunch time, at 12:30 p.m. I was not very hungry. I was able to get through lunch and the afternoon on cheese, hard boiled eggs, and yogurt, with some carbs in the yogurt flip. Very conscientious calorie reduction meal, not quite a keto meal, but good nevertheless. Then I came home after a full day on my feet, shepherding 8 kids, and did my afternoon workout! The first day I subbed, I did not do the workout. I had my keto supplement, and I think I am burning up calaries still, I know I have enough energy to enjoy my daughter's volleyball game tonight, and then get a good night's sleep so I can repeat it tomorrow.

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Recent Articles

  1. Senior Wellness and Keto Diet

    Jan 24, 18 06:22 PM

    I know it has awhile since I last posted, and I did not do so well through the holidays, indulging my sugar appetite regularly. I even gained a little weight, but I am back in the saddle now, with a n…

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  3. More Reasons for Seniors to Eat a Keto Diet

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