Let’s talk about poop

Nobody talks about poop, but if we’re honest, poop is pretty incredible.
It’s pretty much a lens into what’s really happening inside the body.
It’s the floating boat or sinking shi! metaphor of health.

Food takes anywhere from 1-3 days to leave the body. Things like dairy can more easily slow down our digestive system where as fiber (and water in-take), can help regulate bowel movements. Fiber is a pretty cool nugget of health. Without fiber, our poop has no bulk and the intestines have to work harder to get rid of the waste.

Let’s back-up for a minute (I couldn’t resist), If you’re not pooping daily, it means there’s going to be a pressure build-up in your intestines. This pressure creates little pockets or weak spots that invite gastric issues such as inflammation and bacterial growth, toxins to grow. In short, the toxin build up makes you sick. Constipation is your body’s way of telling you that you’re unbalanced. If you’re otherwise healthy, it’s now that you should be looking at what in your diet is causing the issue.

For me, a ketogenic diet has forced me to pay close attention to what I put in my mouth. I’m hyper aware (at least for now) of what I eat and when. Let’s just say, my unused food is leaving my body in a timely manner, a few times a day. For anyone who has a history of constipation, you can appreciate how awesome this is. 

For me, healthy bowel came from eliminating  gluten, substantially decreasing my sugar intake (at least 5 glasses of water a day. I eat ethical, organic meat whenever possible and have eliminated processed foods from my diet.

I have very little bloating now and I haven’t been constipated in 10 days. My body is balancing out and I’m eager to see how my gut health changes as I continue with keto.

Happy bowels = happy body. Pay attention, it pays to give a sh!#

Keto rash

A few days ago, I noticed a rash on my body. It’s a bit like a chicken slept on my neck and when he got up, he left an imprint in red ink. It’s not overly visible, but I can feel it and it’s slightly itchy. It goes from brighter red to faint pink in a matter of a day.

I’m not a fan.

I’m on the fence, as to whether this is a keto rash or an allergic reaction to the 5 medications I’m on for this sinus/ lung infection. I checked the encyclopedia sized side effects sheets that come from the pharmacy and all have ‘rash’ as an adverse reaction. Hilarious, I’m sure. So, it could be the meds but, it could be keto rash too.

Keto rash is a bit of a mystery to doctors, but the sense is that it’s because of the body’s swift reduction in carbohydrates. It shows up after the body enters into ketosis and stays until the body decides it’s cool or an intervention happens. Ketosis sweat can contain the ketone body acetone and when you’re sweating, whether through exercise or illness, the acetone can become an irritant to the skin.

For the most part, you need to up carbs to more than 50 grams a day, kicking you out of ketosis in order for the rash to disappear. Another option is staying in ketosis and trying medications to trick the body. I’m not super excited about either of these options.

It takes a huge toll on the body to get into that first stage of ketosis. I’ve been testing my keytones for a week now, using urine strips. I’m not sure if I want to stop the momentum that I’m in, as I feel like I’m balancing out.

I’ll watch the rash for the next week. If it doesn’t dissipate after I stop the medications, I’ll think about upping my carbs for a day. Carb-ups are advised weekly (especially for women), but it’s usually after 30 days of consistent ketosis. I’d like to make it to that point first.

Day 18: Carbs 35 / Fat 121/ Sat fat 60/ Protein 63/ Sugar 14 grams.

I can’d breab – I neeb more cobbee

I have a sinus infection. A fever. A cough. I am sick.

All the while, I am craving is heavy cream. Weird right? I hear, not so much. Apparently, Craving fat is a very good sign.

I’ve had three coffees today.
All with heavy cream and vanilla sugar-free creamer.
All delicious.
#sorrynotsorry

I want to adjust my fat intake. I need more fat and less protein, but this has been challenging for me so far.

This part of keto has a huge learning curve for me because I realize how little I understand the numbers. I’m going to purchase the Keto Beginning e-book,  and learn from the bottom up. If I get a handle on this, I think I’ll feel more confident in my meal planning.

I noticed today (not sure why I missed this before) that there is a ‘fat’ and ‘saturated fats’ tab option on my food diary. I haven’t been adding them together. Should I be? I’m not sure.

I need to ask my keto hero for feedback on this.

Turkey pie

I’ve eaten a completely animal-free diet for the past 15 years. That includes a 6-month stint in veganism. This new Ketogenic journey has challenged me to look at my conscious eating habits, introducing meat back in to my menu in the past weeks. The timing couldn’t be more perfect. Enter, the holidays!

This Christmas I ate turkey, sans potatoes and rice. Instead, I had a keto-friendly salad and fatty guilt-free dressing. It was pretty great. I have been fat-adapting for long enough now, that I was able to enjoy my meal without any side effects.

I do regret not making a keto-friendly pumpkin pie though. I dropped the ball on that one, having searched for alternatives too late. There are so many options for keto friendly sweets that there really isn’t a need to go without. I don’t want to deprive myself and I don’t have to, but it’s an adjustment. I’ve never been a fan of cooking and so, I am having to learn how to do all of this stuff.

This self-labeled kitchen-allergic-keto-newbie is feeling more confident now.
I see more adventurous recipes in my future….including turkey & pie….maybe even turkey….. pie? You’ll have to wait and see.

I didn’t log my numbers today. Happy holidays.

There was cake and it looked delicious

When my students graduate out from class or have a birthday, we celebrate with cake.

Today, one of my littles turned 4 and there was cake. I know because I baked & decorated it, while it mocked me. Well, not really but…
Normally, I bake a cake and only half gets eaten, so half stays in my kitchen. Over the next 2 days, I usually snack on the remainder until it’s finished.

Today, half was eaten and the other half was packed up and sent home with the birthday girl. It looked delicious but I have to be honest….I didn’t want any of it.

I’m seeing gains in my diet now. I’ve lost 5 pounds and my sugar withdrawal is almost gone. I have a very light headache and I feel less punchy, more balanced.

I decided that dinner for breakfast was perfectly fine, so I had turkey with spinach and feta with water in the morning, a fat bomb as a snack and steak with a huge salad for dinner. Late evening, I enjoyed a heavy cream and Stevia coffee. I had less food than usual and yet, I feel less hungry.

I should be consuming more calories. I’ll try to add more tomorrow.

Carbs 27 grams today/ 93 Fat/ 75 protein/ 8 sugar

Fat bomb to the rescue

I changed up my routine today and had coffee with heavy cream for breakfast. Surprisingly, I wasn’t as hungry as usual and decided to have another before 2pm.

My late lunch was fat heavy with salted Amish butter, 2 pieces of uncured bacon, 2 scrambled eggs and 2 oz. of Havarti cheese. It was a good choice, as I felt full but not bloated. My brain is not yet used to eating so much fat, but my body seems to like it more.

I did start getting hungry around 4pm, so I grabbed for a fat bomb. I used 1 tbsp. of coconut oil and 7 cashews with some Himalayan salt on top. It was pretty delicious.

I wasn’t sure if I would like the consistency, but it’s fine when hard. I’m eager to find other recipes for these. I want to find something to replace chocolate. I really miss chocolate after dinner. This has been a huge adjustment.

I’m feeling a little better today – my headache is minimal and I am less tired.

Fat 136 grams/ 68 grams for protein w/ sugar at 10 grams. Carbs are at 36 today.

Sick today

I started feeling sick this weekend, but I am really sick today. My eating is way off and my cravings are intense. I’ve been tempted to grab for a protein bar but haven’t given in. I’m drinking coffee now, which is crazy to me. I’ve had coffee maybe twice in my life and I’m not a fan. With heavy cream and Stevia, I’m becoming a believer. I think I want to try to find another sugar-free options for Stevia that aren’t so chemical tasting.

Day 8 – not a huge success in regards to fat, but I’m cheat-free and still standing.

Fat: 135 grams
Carbs: 80 grams
Protein: 100 grams
Sugar: 22 grams

Counting calories is triggering

Counting calories has been triggering for me. I’ve suffered from disordered eating my entire life and so, having to count what I’m putting in my body has set off an alarm in me. I have used apps like myfitnesspal and mynetdiary mindfully through the years. When I feel like I’m paying too much attention to calories and restricting my cravings because of it, I back away.

While tracking my fat, carb and sugar intake for keto, I am having to be hyper-aware of my diet. I’m having to remind myself that it’s not about the calories but rather, about finding the right balance for my body. At least for the first few weeks, I will need to stay on top of minimizing the disordered chatter in my brain. I’ve been in a healthy place over the past few years with my eating, but this has reminded me that our body-mind connection is a delicate one. It’s empowering to recognize and talk through it. Hey, it’s a real thing but it’s okay. Breath – Share – Continue.

Today has been difficult. I’m really tired and my headache isn’t giving up. I know that if I just had an iced tea, it would probably go away. I won’t though. I’ve made a commitment to myself and I’m staying on it.

Day 6: Carbs today are at 26 grams/ 130 grams for fat. Sugar is a 11 grams.
I am no master of the percentages, but hopefully, it’ll get easier.

Headaches and brain fog

Day 4 and I have the worst withdrawal headache. It’s been 2 non-stop days of headaches and brain fog. I feel like I could sleep for a week and still go back to bed.

While watching videos on Youtube for ideas, I came across a fellow Canadian by the name of Leanne Vogel. She’s a rock star Keto holistic nutritionist out of Calgary. Leanne is pretty dialed in to the Ketogenic lifestyle, having dealt with her own hormonal issues. Like myself, she’s dealt with oodles of disordered food patterns and went from a vegan diet to vegetarian to mindful meat eating. I dig her honesty and openness about the journey. I think she’ll be my go-to along the way. I’m thinking about purchasing her book to understand more about this process.

Day 4: Keeping my numbers pretty consistent. Amazingly, my sugars are at 7 grams for the day and my carbs 30 vs. 108 for fat. I’m still a newbie, but this looks good. I think I need to eat more but herein lies my biggest problem. I’m not a kitchen witch of any kind, but with change…..comes more change. I guess I’ll need to learn.

I’m 2 days in….

Well, I’m officially 2 days in now and I can tell you that I am a sugar addict.

I know this because I haven’t had iced tea or any kind of raw sugar (not even fruit) since I started this journey and I gotta be honest, I’m a cranky pants. I have very little patience right now, so I’m focusing on my breathing. I keep telling myself that this is temporary and that I will bust through any day now. I really miss iced tea. And honey. And brown sugar, vitamin water, cookies, cupcakes, raspberries, honey mustard, sweet potatoes and pasta and…..the list goes on and on and on. I crave it all right now.

Every.thing.has.sugar.in.it.

Headaches have started.

Day 2. No bueno.