Curing Sleep Apnea and Living Healthier

Almost two years ago, my husband and I made the decision to take charge of our life and make some drastic changes. You see, I weighed 250 pounds, the highest I’ve ever been and my husband weighed well over 300 pounds. We were unhealthy. He had sleep apnea. While the snoring was annoying, listening to him stop breathing during the night was even worse. After having a sleep study and getting a CPAP machine, we knew it was time to do something drastic. We were in a very unhealthy, downward spiral. Curing sleep apnea was not something we ever expected.

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curing sleep apnea

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What did we do?

I had heard a lot about the Keto diet from my friend Summer (The Dirty Floor Diaries…check her out. She’s awesome). If you aren’t familiar with the Keto diet, it’s a low carb diet where you eat high fat and moderate protein. As you can imagine, the idea of eating full fat was terrifying to me. Especially since I was already fat. In my mind, all I kept thinking was, “well…I’m already fat. What’s a few more pounds going to hurt if this doesn’t work?“. Imagine my surprise when this lifestyle change actually worked!

The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain ConfidenceThe Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain ConfidenceThe Keto Diet: Instant Pot Cookbook, with over 50 Low Carb Delicious and Easy Instant Pot Recipes for Weight Loss, Healing and Confidence on the Ketogenic Diet (Volume 3)The Keto Diet: Instant Pot Cookbook, with over 50 Low Carb Delicious and Easy Instant Pot Recipes for Weight Loss, Healing and Confidence on the Ketogenic Diet (Volume 3)The Keto Crock Pot Cookbook: Quick And Easy Ketogenic Crock Pot Recipes For Smart PeopleThe Keto Crock Pot Cookbook: Quick And Easy Ketogenic Crock Pot Recipes For Smart People

curing sleep apnea

How did the Keto diet help us?

As you can see, we lost quite a bit of weight on the Keto diet. I lost close to 90 pounds and my husband lost 125 pounds! Besides the weight loss and the dramatic transformation, we had the following amazing things happened, as a result to make the Keto lifestyle our new normal:

  • Dropped MANTY clothes sizes
  • No longer Type 2 Diabetic
  • Lowered LDL cholesterol
  • Raised HDL cholesterol
  • Lowered triglycerides from 300 to 65 <–for real!
  • No more brain fog
  • More energy
  • Cured sleep apnea

Curing Sleep Apnea

The way I understand sleep apnea, there are two main causes…being overweight or something to do with the way your brain functions. Prior to us starting the Keto diet, my husband had a sleep study done. He was snoring like crazy and I couldn’t even begin to count how many times he stopped breathing during the night. It was terrifying. After the sleep study, he got a CPAP machine and let me tell you, he slept better and I slept better. It was controlling his sleep apnea very well!

A few weeks ago, he went to have a repeat sleep study done. His doctor felt it was a good idea since he had lost a tremendous amount of weight. We just got the results back yesterday. He no longer has sleep apnea AT ALL! Curing sleep apnea was a direct result of taking charge of our health with the Keto diet. To be honest, the idea of curing sleep apnea was not

Getting started with the Keto diet can seem very overwhelming. I get it. Believe me…I do! If you are interested in more information and would like to see some sample recipes I personally love, then check out the following links:

How to Start the Keto Diet

Keto Diet Success Tips and Tricks

Keto Diet Long term 

Peanut Butter Cookie Dough Fat Bomb

Keto Chicken Cordon Bleu Recipe

Chorizo Chicken Soup Recipe

If you have some health concerns that your doctor says could possibly be helped with a lifestyle change, then seriously check out Keto as one of your options. If you have any questions please contact me. I will do my best to answer your question or point you in the right direction, if I can!


*Please note, I am not a doctor. While the Keto diet did help us with some of our health concerns, it may not be the best lifestyle change for you. As always, before changing your diet, please consult with your doctor.

HELP! Scale Not Moving on Keto Diet

One of the hardest things I had to do a year and a half ago was believe that the Keto diet (when done properly) will work. The idea of eating fat to lose weight was foreign to me. It went against everything I had ever been taught about dieting and losing weight. However, I was at my breaking point and knew I needed to do something. Having the scale not moving at all should freak me out, right? WRONG!

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scale not moving

Pre-Keto Diet

A few years prior to starting the Keto diet, I tested in the Type 2 diabetic range. I started monitoring my carb intake, like my nutritionist suggested. However, I was not committed to it and I gained everything I lost (and then some) right back. I had ballooned up to 250 pounds. My highest weight ever. I was miserable; hated shopping for clothes; and I had begun to resign myself to being fat for the rest of my life. My friend Summer (go read her blog, The Dirty Floor Diaries) started telling me about the Keto diet. To be honest, I thought she was crazy. No way you can eat cheese and bacon and still lose weight. But…I was 250 pounds. What did I have to lose?

scale not moving

At my highest weight, I wore a size 22 for pants, a 22/24 for shirts and I was absolutely miserable.

Keto Diet Success

In the year and a half that I have been following the Keto diet, I have lost 83 pounds! I am currently holding steady at 167 pounds. My pant size dropped to a 10/12 and I went a medium or large in shirts. Here is a picture of my husband and I this past weekend:

scale not moving

The three biggest things I can tell you to do to be successful on the Keto diet are:

  • Weigh everything you eat
  • Track everything on My Fitness Pal
  • Drink your water

If you hear the words “lazy keto”, don’t listen to them. There is no such thing as lazy Keto.

 

Etekcity Digital Kitchen Scale Multifunction Food Scale, 11 lb 5 kg, Silver, Stainless Steel (Batteries Included)Etekcity Digital Kitchen Scale Multifunction Food Scale, 11 lb 5 kg, Silver, Stainless Steel (Batteries Included)

 Scale Not Moving

I hinted at the beginning about the scale not moving. Which is true. I’ve been stuck at 167 pounds for months and months. I’d be lying if I didn’t say it upset me. We put so much stock in what the scale says. However, I’m here to tell you to stop that! If you still feel amazing; if your clothes fit great; THEN WHY CARE ABOUT THE SCALE NOT MOVING? I just told you that I am a 10/12 in pants. That JUST happened. A few months ago, I tried those same pants on and I couldn’t button them. This weekend I tried them on again and not only did they fit, but they fit well. And I don’t mean in a, “I crammed my body into them” kind of way!

I love that Facebook shows you what you posted over the years. The other day, a picture popped up from a couple years ago. It really helped to show me that I have come a long way and while the scale not moving may be annoying, it doesn’t mean I’m not still losing inches, etc.

scale not moving

If you find that the scale doesn’t seem to be moving, but you still feel that you have weight to lose, then try doing these things:

  • Recalculate your Macros
  • Read up on Ketogains (and use their macro calculator)
  • Change up or begin an exercise program

All in all, I know this plan is working for me. While I still get upset with the number on the scale, it’s definitely not the be all and end all when it comes to my success on the Keto diet. Try finding little wins elsewhere. I guarantee you, they are there!


Back to School Lunch Ideas

It feels just like yesterday that I was jumping up and down that I was done making lunches for awhile. Now, in just three weeks, my kids will be going back to school and I will need to start packing their lunches again. Yes, I realize they are in 5th and 8th grade and they are more than capable of packing their lunch, but I like knowing that they are eating something healthy each day for lunch. Since my daughter has decided that she no longer wants to eat sandwiches, I need to come up with some lunch ideas for her that don’t look like a sandwich!

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lunch ideas

As you know, since I’ve talked about it MANY times, my husband and I follow the Keto diet. While we do not have our kids follow the Keto diet with us, we have had many talks with them about eating healthy and limiting the sugar that they eat. I don’t know if it was before that conversation or after, but my daughter told me she did not want to eat sandwiches anymore. I don’t know if it’s that she doesn’t like them or what, but all summer long she has been eating meat and cheese rollups with broccoli and dip. To continue her new lunch ways, I’ve looked at the following lunch boxes for her:

Bentgo Kids Childrens Lunch Box - Bento-styled Lunch Solution Offers Durable, Leak-proof, On-the-go Meal and Snack Packing (Blue)Bentgo Kids Childrens Lunch Box – Bento-styled Lunch Solution Offers Durable, Leak-proof, On-the-go Meal and Snack Packing (Blue)PlanetBox ROVER Eco-Friendly Stainless Steel Bento Lunch Box with 5 Compartments for Adults and Kids - Black Carry Bag with Sports Balls MagnetsPlanetBox ROVER Eco-Friendly Stainless Steel Bento Lunch Box with 5 Compartments for Adults and Kids – Black Carry Bag with Sports Balls MagnetsBentgo Fresh (Aqua) – Leak-Proof & Versatile 4-Compartment Bento-Style Lunch Box – Ideal for Portion-Control and Balanced Eating On-the-Go – BPA-Free and Food-Safe MaterialsBentgo Fresh (Aqua) – Leak-Proof & Versatile 4-Compartment Bento-Style Lunch Box – Ideal for Portion-Control and Balanced Eating On-the-Go – BPA-Free and Food-Safe Materials

What I like about the different boxes above is the wide variety of foods I can give her. She loves to eat salad and will often times ask me for it for dinner. Truth be told, I think she eats salads because she is obsessed with croutons, but hey…she’s eating vegetables so I’ll go with it!

Lunch Ideas

So what will I put in her lunch box if we go with one of the lunch boxes above, instead of one filled with plastic baggies and a bunch of stuff to throw away each day? Here are some of my lunch ideas for her:

  • Meat and cheese rollups
  • Broccoli and ranch dip
  • Applesauce
  • Goldfish crackers
  • Salad with chicken and croutons <–can’t forget those croutons!
  • Fruit
  • Leftover pizza cut up
  • Peanut butter and jelly quesadilla

I’m sure, as the year goes on, we will come up with a bunch of different ideas. These type of lunch ideas work great for my daughter. My son…he’s a different story! He eats me out of house and home and the amount of food he takes to lunch is insane. So one of these lunch box ideas will not work for him. Instead I am looking at something like this:

Everest Cooler Lunch Bag, Black, One SizeEverest Cooler Lunch Bag, Black, One Size

While I am relatively new at figuring out what to put in lunches that don’t have sandwiches (and why this seems so difficult to me, I don’t know), I will be checking out different sites (like this one) for other lunch ideas! In the mean time, please leave me a comment with your lunch ideas! Bella and I will appreciate the ideas!

Living the Keto Lifestyle Long Term

January 23, 2016. That was the day I decided to introduce my husband to the Keto lifestyle. Let me tell you, we were very nervous to start. Me more than him, but that’s normal for our relationship! I do the freaking out on things and he calms me down and says “everything will be alright”. Even when he has no clue if it will be. Oddly enough, I know all this, yet it does calm me down…some! We’ve officially reached the year and a half mark. Can we do this Keto lifestyle long term? We’re planning on it!

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keto lifestyle

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Keto Lifestyle Long Term?

So you’ve heard about the Keto diet and the first thing you think (after you get over the shock of giving up sugar) is “can I do this long term?”. The answer is that you absolutely can! My husband and I have been following the Keto lifestyle for about a year and a half now and in that year and a half, we have had several holidays, many birthdays and a TON of family get togethers. We’ve always managed to stay on our plan 99% of the time. I say 99% of the time because I don’t want to lie AT ALL! I did taste the frosting on my sons cake at his birthday. I also ate a little bit of watermelon at a family BBQ.  Are those thing part of the Keto diet? Of course not. However, that one taste did not derail me. I didn’t go on a cake frosting bender. The Keto lifestyle is so ingrained in me that I will not allow myself to go back to my old lifestyle.

 

Keto Comfort FoodsKeto Comfort Foods

Starting the Keto Diet

When I started the Keto diet, I did a lot of reading up on the subject. Remember, I told you I freaked out at first! Everything I read stated that you need to follow a high fat/moderate protein/very low carb diet plan. As I’ve evolved through this diet, I have learned even more things and thanks to the Keto Facebook group I belong to now, I learned that we really only need to eat 50g of fat because the rest of the fat in our body (that we want to burn off) makes up the high fat macro! So using this nifty macro calculator, I recalculated my macros for My Fitness Pal and I am trying this “new” way to follow the Keto lifestyle. Was the way I started out with Keto wrong? No. Absolutely not. I believe that this, life everything else, is just another way to accomplish the same thing. I mean, I did lose 83 pounds…

keto lifestyle

Keto Tips

Like anything else, it’s always best to get started with a few tips. No one likes to go in blind. If I have to give you just five tips to get started, they would be:

  1. Go in all or nothing. This diet is not one of those diets where you have cheat days. You either plan on sticking to it or don’t bother doing it. Trust me. You don’t want to experience the “Keto flu” more than once.
  2. Read this post on the Top 10 Keto Diet Must Haves. Bacon Jerky is so delicious!
  3. Purchase the premium version of My Fitness Pal. It’s worth it. Especially if you are like me and you need everything to be exact!
  4. Don’t be afraid of fat bombs. Especially this Chocolate SunButter Fat Bomb recipe!
  5. You can have gummy bears!! Not the store bought ones, but these homemade Gummy Bears are just as good and no sugar!!

The biggest thing you need to know when embarking on the Keto lifestyle journey is that YOU CAN DO THIS! If my husband and I could, then you definitely could. Actually, I should say, “if I could”…I was a sugar addict. I’m not even joking. I ate a weeks worth of sugar in one day…every day. Giving up sugar was probably the best thing I have every done. When I reach my goal weight, I will probably add in a little more carbs in order to maintain, but I will always be low carb. There is no going back for me. To me, following a Keto lifestyle is no different than me eating gluten and tree nut free due to my allergies.

If you ever have any questions, please don’t hesitate to click the Contact Me button at the top of the screen!!


Talking to Your Kids About Limiting Sugar

Ever since my husband and I started following the Keto lifestyle and completely eliminating sugar from our life, the one thing people always ask us is, “what about your kids?”. My answer has always been that they do not follow the Keto diet. I feel that for kids, it is way to hard for them to eliminate sugar, etc. I truly believe, and have seen, that when you try to tell your kids “no candy” or “no pop”, they will sneak it or overeat it any chance they get. That completely defeats what you are trying to do. Instead, we talked with our kids about the importance of limiting sugar.

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limiting sugar

The Talk – Limiting Sugar

When I made the decision to talk to my kids about limiting sugar, I wanted to really think about my words. The last thing I wanted was to create some unnecessary relationship with food for them. As a teen and young adult, I dealt with many eating disorder issues. That is something I hope neither of my kids ever have to deal with. Since my husband and I have spent the last year and a half really focusing on what we put in our bodies, and sharing with others about our new lifestyle, I knew that it would not come as a shock to my kids when we sat them down to have a discussion.

Pro tip…get your kids in the habit of drinking water and staying hydrated. We like this water bottle.

Nalgene On The Fly Water Bottle (Clear with Orange/White Cap),20-OunceNalgene On The Fly Water Bottle (Clear with Orange/White Cap),20-Ounce

Since I knew the idea of eliminating sugar altogether would be a bad one, I wanted to make sure they understood that as well. We talked about the things they saw us do over the course of the year. They paid a lot more attention than I thought they did! They knew that we do not eat any sugar or grains and that most of our daily carb intake comes from vegetables and fruit was our candy.

Don’t Drink Your Sugar

I was never a mom that bought fruit juices. My kids drank it at their grandparents house and that was basically it. When we were at a restaurant, I would let them get Sprite. Without evening thinking about it, they would sometimes drink several glasses. So we talked about how we would much rather eat something with sugar than drink it. They both agreed. A couple times since our conversation, we were out and they got Sprite to drink. When the waitress asked if they would like a refill, they responded, all on their own, “may I please have water?”! I call that a success!

Counting Carbs and Calories

No. No. No. No. This is not something I want my kids worrying about; thinking about; or doing. With that said, they aren’t stupid. They see what we eat and don’t eat. Bella knows that bread for sandwiches has a fair amount of carbs in it. She asked me if I would get her YUMBOX Bento Lunch Box. Rather than have a traditional peanut butter and jelly sandwich, she would like to have meat and cheese roll ups, broccoli and ranch, and Goldfish crackers or a cookie. In her eyes, just like wasting sugar on Sprite, why waste it on bread when she doesn’t really care if she has it. She’d rather have crackers or a cookie.

Limiting Sugar Success!

Ladies and gentleman, this is what I wanted to happen. I wanted my kids to be able to make decisions on what to eat that are healthy and in moderation, without me saying “no don’t eat that” or “that has too many carbs”, etc. By doing it this way, they are making a choice based on the healthy choices in the house. Do I buy cookies? Not all the time. Do I have Goldfish crackers available as a snack option? Of course. Are they portioned out in little baggies for easy on the go snacks AND to prevent them sitting down with the box and eating it all? Yes.

When it comes to talking to your kids about limiting their sugar, it’s all about how you approach it. If you give them little bits of information and allow them to make the decisions for themselves, then you are setting them up to be able to make good choices without feeling like they are doing something wrong when they do drink a glass of Sprite or eat a cookie. And remember, YOU are the one that does the shopping. If you don’t bring the food in the house, they won’t have it to eat. Just remember though, you don’t want your kitchen to be so strict that the first chance they get, they go hog wild somewhere else.