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LOW CARB, LCHF, Keto MacroNutrient Balance TIPS!

Sunday, November 02, 2014

After 8 years of low carbing, I've experienced great success, a few "emotional" set backs, the carb laden foods I chose at that time I've identified as the same type of foods that my mother used to bring comfort in my early childhood, especially icecream and cookies.

Low carb is easy, lots of greens, some coloured veggies, as much protein as you desire and fat. Buttered coffee (with a frother) is great, 1 pat of butter and froth it up. Low Carbing is really just a ratio re-distribution of macro-nutrients, Fat - Protein -Carb rather than Carb - Protein - Fat.

Every person has a unique metabolic macronutient proportional balance to maintain optimal health. I've discovered my ratio's, it's time for everyone to do what is best for them. For some it is high carb low fat, if that gives you great health, but for me and many others it's HFLC, Keto, Low Carb, GI, or some other low carb program.

I chose Atkins, and am thank-ful for the resulting lifestyle, which many have come along side and done with me.

Some tips:

1. Faithfully do the 2 wk induction stage (under 20grams of carbs). Eat liberal amounts of protein in these two weeks; most often people who crave sugars are lacking in protein. Try picking up a roasted chicken and eat away for a treat. Eat any meat as much as you want, with healthy fats like butter, coconut oil and olive oil etc. Just keep your carb count under 20g for 2 weeks. Each week after that you can add 5g/day of carbs, when you reach the stage that you start to gain weight or crave carbs go immediately back 5grams. That will give you your Carb ratio for your MacroNutrient Balance. Proteins and Fats are liberal. There is no law on MacroNutrient Balance Ratios because we are all unique. My Balance percentage is close to 50-35-15. Your's may look very different...don't be concerned, do what is best for you.

2. Don't be obsessed with a scale. You really don't even need to weigh yourself unless you want to check in once a month (no more than once a week). You'll feel more energetic, and your clothes will fit better. You may want to, but you don't have to monitor your BP, blood sugar or urine test with keto sticks, some also test sugar.

3. Initially, don't worry about exercise, you may not feel like exercising, but as the weight starts to come off you will want to add some walking, hiking or more exciting exercise.

4. Listen to your body, soul and spirit. If you crave carbs most likely there is something else happening, emotional perhaps, spiritual need perhaps, maybe you need to sleep. If it's hunger then eat some protein.

5. Add some variety, explore low carb recipes if you like. I'm a boring eater so M-F I eat almost the same thing, then on the weekend I eat a little more variety, still low carb.

6. Stop eating when you're pleasantly full, not sickly full although in the first 2 weeks you might do that if your eating is very disordered. You will find in a few weeks that your appetite will fade away. You just won't be hungry.

7. Focus on the positive aspects of life outside of food. Whatever that may be for you, spend time with people that you enjoy, explore a spiritual life, education, hobbies, sports. Whatever brings you joy and excitement.

8. Lastly, Look in the mirror and say, "I love you and I will take care of you, because you are worthy of being loved" Changing our thoughts and attitudes about ourselves and the world around us is the beginning of re-creating the world that we desire with a thin, healthy body.

Love you all and hope the best for you on your life's journey! Pastor Cathy

p.s. See your doctor, perhaps initially, or at least after a while to get a blood analysis. Most medical professionals disapprove of this diet, some embrace it now that there is substantial research to support a Low Carb Lifestyle. I never told mine (I know that's bad advice) but I had some medical problems which were resolved through this diet. IF YOU ARE ON MEDICATION you MUST tell your doctor. Some medications for diabetes or HBP will need to be reduced, perhaps stopped or require extra monitoring.

  Member Comments About This Blog Post:

SMITHKRISTI 11/4/2014 7:57AM

    emoticon emoticon

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WOUBBIE 11/3/2014 8:40AM

    Excellent blog!

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    It's wonderful to see you looking great and doing so well. This was excellent advice!!!

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LUCYCAN7 11/2/2014 12:51PM

  Thanks for sharing emoticon it works for you!

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REDDOTFLYER 11/2/2014 9:14AM

    Thanks for sharing. I've been doing low carb for about 10 weeks or so and I enjoy it. emoticon

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JCLJR4547 11/2/2014 8:50AM


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JERICHO1991 11/2/2014 8:34AM

    Thanks for sharing.

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Success Story

Sunday, June 22, 2014

I decided to post a story that was printed about me recently. I lost 111 lbs, then after a major life crisis fell a bit into carb comfort eating. I thank the Lord that I am back on track with my low carb lifestyle, which for me is the best Macro Nutrient Ratio.

ENJOY the story, soon you too will be a success story, just stay the course. The only way you can lose is to give up, so Never, never give up!

"It's that time of the month! We hope stories like these will keep you motiviated to eat well and live well...

The Atkins diet was my final attempt at losing weight. By this point I tried everything, and although I was able to lose weight successfully, nothing could prevent the weight from creeping back.

I needed something more stable, to lose the weight and keep it off too!

At 256 pounds it was a friendly workplace competition that gave me the final push I needed. I ignored the results of my past attempts and promised myself a 2 week commitment to Atkins. I had my hesitations at first, a diet consisting of low carbs seemed bizarre, but it turns out something out of my comfort zone was exactly what me and my body needed.

When I started I had very high blood pressure, and I needed two medications to control it. My skin was always chaffing, and I had very poor self-esteem which made me feel as if I was always being judged. All of my social interactions had an underlying tone of insecurity, and feelings of inferiority. After only 2 weeks on the Atkins diet, I lost 10 pounds and didn't feel hungry! With this alone I was sold, and almost instantly had a more positive outlook.

I followed Atkins to the letter. I figured that I didn't know what I was doing so I put my trust in the research done to support Dr. Atkins' claims. Everything I read on low carb lifestyle was music to my ears. It wasn't just about the weight anymore, but the constellation of benefits and improvements low carbing can make on high blood pressure, diabetes, heart disease, epilepsy, and Alzheimer's.

The Atkins website was a great support system and helped me to stay on track during times when I wanted to throw in the towel. While I had a great start on Atkins, after a while I would get tremendous carb cravings - especially during times of emotional crisis. I found out that low carb products can help minimize those cravings which is when I discovered the Low Carb Grocery from my diabetic daughter. I love the variety, and the fact that I was able to introduce so many foods back into my diet. The Big Train Vanilla Iced Latte made with ice cubes and real cream is my summer evening favourite!

In one year I lost 111 pounds! My new wardrobe is a size 10, a big change from the size 26 I used to be. As I lost the weight I threw out any clothes that were too big... I had no intention of ever needing to wear that size again! After losing 50 pounds I was even able to stop taking my blood pressure medication. For the first time in a long time I am completely medication free, and I hope to keep it that way!

I would encourage everyone who felt like me - overweight, sluggish, and unmotivated - to give Atkins a try. Anyone can lose weight and become healthy! All it takes is a little bit of support and some great products. I had tried, and failed, but made myself try again and if I hadn't kept going I wouldn't be in the great place I am now.

-Cathy D.

Low Carb Grocery

  Member Comments About This Blog Post:

GLORY- 8/22/2014 9:00PM

    emoticon emoticon blog! emoticon

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JEANNIENOKLA 6/30/2014 3:54PM

    emoticon Thank You for sharing your story, and CONGRATULATIONS on finding and sticking with Your Right Plan.

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LINTPICKER 6/24/2014 7:22AM

    wonderful, thank you for sharing. I need some change in my life, so I will check out the Adkins diet!

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    Atkins is great! I love low carb too. I have not heard of the low carb grocery but will check it out. The story was very inspiring!!!

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STEVEN_D 6/22/2014 8:11PM

    That is great! That is a lot of weight last. I bet you do feel better. Atkins works if you can hang. It kick started my weight loss. I've lost 75, with 25-30 to go. Thanks for sharing!

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MIAMOJO 6/22/2014 6:31PM

    You have done wonderfully and are an inspiration! emoticon

I agree that low-carb diets are the way to go. I wish the "establishment" (big business/ big pharma/ the food industry/ USDA/ ADA) would stop pushing carbs -- the cause of obesity, diabetes, heart disease, etc. Sad but true, they know the truth but love the profits.

You have experienced firsthand the health benefits of low-carb living. Thanks for sharing this!

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LUNA_MIST 6/22/2014 4:56PM

  Congratulations! Your story is very inspiring. Thank you for sharing.

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Spark Tracker

Friday, February 28, 2014

Today is my first day using the Spark Tracker. It was easy to set up, and fun to use. I didn't exercise today, just a little shopping and went over 5000 steps. I was surprised at that. I lost my weight a while back, but gained a little back, rarely motivated to exercise. I usually eat very healthy so I believe that the tracker will help me stay motivated. I made a small ankle band for the tracker from 1.5" elastic band (sown to fit me), rather than putting it on my shoe, it looks great and works great. Everything that helps and is good is what I want. emoticon

  Member Comments About This Blog Post:

LJCANNON 4/28/2014 7:37PM

    emoticon I have been carrying my Spark Tracker in a change purse clipped to my waist band ever since the clip stopped working. Your elastic ankle band seems like a Great Idea!
emoticon I hope you enjoy your Tracker as much as my Sister and I do!!

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TIME2BLOOM4ME 3/16/2014 2:05AM


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EVER-HOPEFUL 3/1/2014 6:49AM

    wow what a great idea.way to just imagine how many steps you would get if you had exercised. emoticon

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DREAMWEAVER1637 3/1/2014 4:21AM

    I use a Fitbit and usually its attached to my bra.

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RABBITART 3/1/2014 12:28AM

    Good luck and enjoy your tracker. I just order my Spark Tracker and I can hardly wait for it to arrive.

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EMMACORY 2/28/2014 10:44PM

    I also am thinking about getting one. Have been reading the positive posts about it. Sounds like it gives extra motivation which we all can use. Enmjo your tracker! emoticon

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MORTICIAADDAMS 2/28/2014 10:04PM

    sounds fantastic. I'm thinking I might want one too.

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LUCKYDUCK2 2/28/2014 9:48PM

    I am thinking of buying one so thanks for sharing how great it worked for you today

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ROBBIEY 2/28/2014 9:45PM

  emoticon Keep us posted on how it works and how your doing. Good Luck!!!

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Nordic Pole Walking burns 45% more calories and works 90% of your muscles

Sunday, September 22, 2013

Nordic Pole Walking. Burns 45% more calories and works 90% of your muscles; better than all of that, it's a fun way to enjoy nature, trails, beaches, snow year round. I joined a Nordic Pole Walking group and met some wonderful people. I had lost 111lbs, but became too sedentary, so I've gained back over 20lbs. Now, back on track, and focusing on God rather than me, I'm looking forward to continuing to helping others to lose weight. I have a goal in place of buying myself a new top 5lbs that I lose, and a new pair of pants with each 10lbs. I already have a new wardrobe, the items are just getting a little tight, but with getting back to my usual weight, they'll all fit well again. If you haven't tried Nordic walking yet, search it out, give it a try, especially if you have minor balance or joint issues. The stride can be fast or slow so it can be accommodated to every level of fitness. It also can be used in any weather on any terrain. I'm looking forward to my next walk, and even winter walks through snow. (you can use it with snow shoes as well) The poles start around $30 and up, but many groups have some to loan for you to try it out. Come on, give it a try!

  Member Comments About This Blog Post:

LIVELYGIRL2 11/8/2013 12:38AM

  I have these for hiking, but had no idea they did this much. Maybe you could find a link tot his info. Thanks. Your doing super!! emoticon emoticon emoticon

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    I had no idea it was so good. I sometimes use a walking stick because my walk is steep in places.

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LOVINGAFRICA 9/23/2013 8:05AM

    That looks like a blast! Have fun!

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MJ7DM33 9/22/2013 9:20PM

  I would really like to try this! Thx for sharing!

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KNYAGENYA 9/22/2013 6:08PM

    This sounds fun. I will have to look in to it.

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Anger vs. Love: Discovering Your Motivation

Saturday, August 11, 2012

Anger vs. Love: Discovering Your Motivation

Throughout my life and during weight loss, I’ve had the occasions (although fewer and fewer as my self-discovery journey unfolded), where I would binge, eating everything in sight, craving “junk” and not stopping at 10 chips, if you know what I mean. I was like a bulimic, but without the vomiting. I stuffed and stuffed, wishing that I could eat more. After these episodes I would get angry with myself. Throughout my weight loss journey, I’ve learned so much about myself, my triggers, even why I crave ice-cream specifically when I’m upset. When I look at my earlier motivators, I was motivated to “get back on track” out of anger; angry that I did this to my body (again). One of my major discoveries is that I was wrong, again. Anger was not the way to be successful or become healthy.

Emotions have a huge effect on the internal workings of our body. Some people try to departmentalize thoughts, emotions and weight loss but that is impossible because each one affects the other, either through anger or love. Your emotions have an effect on your whole way of existing. Your thoughts and emotions determine every behavior ranging from interpersonal skills, self-destructive behaviors, even the neurochemicals and molecular structure of your body. This revelation was life changing for me.

Anger is a motivator that negatively affects our body in the same way, negatively. Just think of how you feel when someone that you care about is angry with you, how saddened you are, perhaps even sending you into a tailspin of despair or depression or causing you to become aggressive with others. Basically, it can set you up for a bad day.

Love on the other hand also affects your body, only this time in a very positive sense. Now think about when someone you care about expresses love to you, a nice comment, gesture or affection in some way. You feel good, don’t you? Not only do you feel good, but since our thoughts determine our emotions, and our emotions determine behavior, those thoughts empower or disempower you and all of it began with your thoughts. Were they based in Anger, or in Love?

It’s true in therapy that you could affect change by focusing on your behavior, or on the emotion but if you want long lasting, lifestyle change the focus has to be in the mind. Renewing your mind, setting your thoughts on things that are good, loving and kind towards yourself, that’s a part of loving yourself and if you love yourself, you’ll treat yourself through that love by caring for yourself.

Now, the question is, “do you care about you?” If you do, then from this day forward it’s a time to love yourself. Not egotistical, or self-absorbed, but genuine love. Yes, you may overeat, or all out binge from time to time, either because you’re hurting, celebrating, or whatever the emotional trigger is, you overeat. You could have paid attention to your emotions and thoughts before the binge, but you didn’t. Your behavior gets out of hand, you seem to lose control of yourself. It can happen, but if it does, you have the power to determine your reaction to the behavior, you can be angry with yourself, or you can love yourself, love your health, your fitness, just love feeling good.

Change the way that you think about yourself, love yourself. Allow yourself to feel the host of emotions that come with that love; name every good thing about you and as you do your thoughts will lead to positive caring behaviors.

You’ll be changing from the inside out. Blessings!

So, this is what happens when we....

FEEL ANGER emoticon
• Cells become agitated
• You feel sad, weak or worthless
• Lack energy
• Psychologically irrational, distorted thoughts
• Release of adrenaline and noradrenaline that hinders weight loss
• Ready to fight yourself or flight (give up)
• Hindered intra and inter relationships
• Abusive, rude tendencies
• Self-pity
• Blaming others
• Suppressed immune system, HBP, IBS, and other physiological problems

FEEL LOVE emoticon
• Fluids between cells change, causing cells to cling together
• Energized
• Psychologically strong
• Release of serotonin, makes you feel good
• Strong intra and inter relationships
• Kindness exudes from you
• Victory
• Ownership of yourself


  Member Comments About This Blog Post:

DAISYGIRLM2 5/28/2013 12:43PM

    WOW! This is great info! Thank you so much for blogging about this, it is so precise and clear. Anger is an emotion..acknowledge it, but do not allow it to control....I like this. Love, Peace and Acceptance can help heal so much emoticon

Thank you again!

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SLIMTHICK2 2/28/2013 3:36PM

    Good Post emoticon

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SUSIEMT 2/28/2013 2:49PM

    I am so glad you were selected as Spark Motivator today. I decided to read this blog and it was GOOD! Thank you so much!

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AMANDACOETZER 2/28/2013 8:42AM


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SMARTIN77 12/25/2012 6:08AM

    I'm a Christian and firmly believe in the power of words...using them to bless or curse. It's so true that if we find ourselves in stressful, negative situations or we tear ourselves down with negative words, we are affected on a molecular and spiritual level. There was a series of experiments done a few years ago by a Japanese scientist on water crystals and rice using this principle. One group was spoken over with words of affirmation and love...the other with hate and negativity. The affirmed (blessed) crystals grew into beautiful shapes, the negative ones were destroyed or deformed. The same with rice. The "affirmed" rice stayed clean and white after several weeks, but the cursed rice grew moldy and disgusting. While I can't vouch for the validity of such experiments (though there are plenty who copied this on YouTube), I know that this is a true principle. May we remember to bless others and affirm them this holiday season and always.

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SANDBBAR 10/13/2012 8:22PM

    This is wonderful...I needed to read this!! Congratulations on losing 100 pounds...that is awesome!! emoticon emoticon

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WILLITWORK1 9/3/2012 10:07AM

    what an amazing blog and just exactly what I needed to read. Thank you.

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FITNWHOLE 8/22/2012 9:37PM

    Thank you for this blog post. I see myself getting back on track out of anger but after reading your post I felt a weight lifted off me because I realize that I'm doing this because I love myself and I want to be healthy.

Thanks again and God bless!

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FERGSGIRL2 8/21/2012 7:56PM

    one of the best blogs I've ever read! thank you so much for sharing!!!!!!!
this is a "keeper" for me.

emoticon emoticon emoticon emoticon

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HIKINGSD 8/20/2012 2:00AM

    Great attitude. Thank you for sharing.

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KIMI_SILVA 8/17/2012 9:25AM

    Beautifully written. Thank you. I'd like to know why it is that you crave ice cream - as that is my go-to craving.

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MORTICIAADDAMS 8/12/2012 10:19PM

    A good reason to avoid anger and cultivate peace and love.

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WOUBBIE 8/11/2012 10:20PM

    "...I was motivated to “get back on track” out of anger; angry that I did this to my body (again)."

Wow. I wish everyone on SP would read this blog! You hit the nail on the head with that one!

Anger is the root cause of "Yet Another Day One" and love is the root cause of "The Last Day One"!

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