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

Image via Pexels

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.

Keto Thanksgiving: Eat This, Not That

As you know, I have been following the Keto lifestyle for almost two years now. I’ve been through Christmas, Thanksgiving, birthdays, summer BBQ’s and other get togethers where food is the center of everything, and I’ve survived and never felt deprived at all. I know when you start looking at this lifestyle, it can be overwhelming. There is a lot of information and the idea of not eating sugar, is a scary one. I get it. However, I am here to tell you, it doesn’t have to be scary and you can have a very yummy Keto Thanksgiving!

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keto thanksgiving

Image via Pexels

First things first, the turkey. One of our favorite ways to make the Thanksgiving turkey is beer-can style. While I don’t think the carbs from the beer really get on the turkey, I don’t know that for sure, so I don’t want to steer you the wrong way. The way I make my turkey for my Keto Thanksgiving is to use my favorite seasonings (garlic for sure) and butter. I take the butter and put little pats of it under the skin of the turkey. Putting stuffing in the turkey is not something I am a fan of. Instead I take onions, other vegetables I have on hand, and sometimes a lemon and put it in the cavity of the turkey, making sure to tie the legs together to keep them inside.

 

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 When you think of Thanksgiving, you think of stuffing. While traditional stuffing is not Keto friendly, my delicious, grain-free alternative to stuffing is perfect. In fact, I served it a couple years ago when I hosted Thanksgiving and it was a favorite among everyone there. I had zero leftovers of my Keto friendly alternative and half a bowl of the traditional stuffing I made. Just look at it…doesn’t it look delicious?

keto thanksgiving

Since the Detroit Lions are playing on Thanksgiving day, my family will be coming over early to watch the game before we eat dinner. So having Keto friendly appetizers are a must. Besides a veggie platter, a couple other ideas that are totally quick and easy to make are:

Bacon Wrapped Jalapeno Poppers

#Ad Bacon Wrapped Smokies Recipe

Keto Thanksgiving Side Dishes

Not everyone that attends your Thanksgiving dinner will be following the Keto lifestyle. Since you are the one hosting, you can make everything Keto friendly and ask others to bring the non-Keto staples (like stuffing and mashed potatoes)…or just have the Keto friendly dishes and call it a day. Some Keto Thanksgiving side dishes you could make are:

Garlic Mashed Cauliflower Recipe

Roasted Pecan Green Beans

Creamed Spinach

Au Gratin Brussels Sprouts

Lemon Roasted Spicy Broccoli

When it comes to dessert, typically someone offers to bring a pie. I’m not a huge pie person so Thanksgiving dessert is not something I care too much about. However, here are a few Keto friendly desserts that will surely make your mouth water on Thanksgiving day!

Peanut Butter Cookie Dough Fat Bombs

Keto Chocolate Peanut Butter Bites

No Bake Pumpkin Pie Cheesecake

Caramel Pots de Crème

Did I miss anything? If you have any questions about what to eat on Thanksgiving, please don’t hesitate to contact me or leave a comment below. I am happy to help! Happy Thanksgiving!


Keto Chocolate Peanut Butter Bites

When people hear that I am on the Keto diet, they have so many thoughts and opinions. Usually I am told that I am going to end up with a heart attack because I am eating fat; or I’m told that I’ll never be able to stick with it. Well, sure…I could have a heart attack, but not because I’m eating fat. I get blood work done a couple times a year and my numbers are just fine. As for sticking with it, I’m almost to the 2 year mark and I haven’t gained a single pound back. So I think I’m good in that area too! But, what if I told you that you can be on the Keto diet AND eat Keto chocolate peanut butter bites? Sounds too good to be true, doesn’t it? Well it’s not!

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Halloween is coming up. One of my favorite candies, before I stopped eating sugar, was Reese’s Peanut Butter Cups. I used to confiscated all of them from my kids trick or treating stash and hide them in the freezer. The first Halloween, since being on the Keto diet, was a tad rough. It seemed like my kids got more peanut butter cups than they ever did, but I never ate one. Not a single one. This year, while my kids are eating their peanut butter cups, I will be enjoying my Keto chocolate peanut butter bites. The perfect Keto treat!

keto chocolate

Keto Chocolate Peanut Butter Bites

Ingredients

  • 4 TBS Coconut Oil, divided
  • 8 TBS Sunbutter, divided
  • 4 TBS Unsweetened Cocoa Powder
  • 1/2 tsp Vanilla Extract, divided
  • 1/2 tsp Stevia, divided
  • Silicone mold

Pack of 2 Spooky Halloween Rubber Ice Cube Tray (Orange Pumpkins)Pack of 2 Spooky Halloween Rubber Ice Cube Tray (Orange Pumpkins)

Directions

  1. For the chocolate layer, combine 2 TBSP of melted coconut oil, 4 TBSP of Sunbutter, 4 TBSP unsweetened cocoa powder, 1/4 tsp of vanilla extract and 1/4 tsp of Stevia and mix well.
  2. Using a spoon, fill each of the pumpkin molds half full. Place in the freezer for 10 minutes to set.
  3. For the peanut butter layer, combine 2 TBSP of melted coconut oil, 4 TBSP of Sunbutter, 1/4 tsp of vanilla extract and 1/4 tsp Stevia. Mix well.
  4. Using a spoon, fill each pumpkin mold the rest of the way up. Place back in the freezer and allow to fully set for about 1-2 hours.

If you are following the Keto diet and using My Fitness Pal, you will want to put all of your ingredients into My Fitness Pal to create a recipe to get the appropriate macros for this recipe. Things may be different depending on the mold you use, ingredients, etc. With the molds I used, I got 25 Keto chocolate peanut butter bites. The nice thing about this recipe is that you can use any silicone mold you want!

 

Pack of 2 Spooky Halloween Rubber Ice Cube Tray (Orange Pumpkins)Pack of 2 Spooky Halloween Rubber Ice Cube Tray (Orange Pumpkins)Wilton 24 Cavity Silicone Gingerbread Boy Mold PanWilton 24 Cavity Silicone Gingerbread Boy Mold PanLoveS 6 PCS Candy Molds, Chocolate Molds, Silicone Molds, Ice Molds,Soap Molds, Silicone Baking Molds, Heart, Flower, Star, Square & Animal-Shaped Gift SetLoveS 6 PCS Candy Molds, Chocolate Molds, Silicone Molds, Ice Molds,Soap Molds, Silicone Baking Molds, Heart, Flower, Star, Square & Animal-Shaped Gift SetSilicone Molds- SENHAI 3 Pack Candy, Chocolate Molds Ice Cube Trays - Hearts, Stars & Shells, Fun, Toy Kids SetSilicone Molds- SENHAI 3 Pack Candy, Chocolate Molds Ice Cube Trays – Hearts, Stars & Shells, Fun, Toy Kids Set

So, the next time someone tells you they can’t do Keto because they can’t give up chocolate, tell them they don’t have to!

Other Keto Recipes You May Enjoy:

Homemade Gummy Bears

Fuzzy Navel Gummy Bears <—seriously so good!

Cheesecake Fat Bombs


Peanut Butter Cookie Dough Fat Bombs

I’m not going to lie…one of my favorite things EVER is cookie dough. Before Keto, I used to make cookie dough, not because I cared about baking the cookies in the oven (though, these Rolo stuffed cookies are my kids favorite), but because I wanted to eat insane amounts of raw cookie dough. Now that I have been successfully following the Keto diet for almost two years now, I no longer eat cookie dough or have the urge to. However, there are times when I need to get some extra fat in at the end of the day (or I just want a little treat) so I make these delicious peanut butter cookie dough fat bombs!

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peanut butter cookie dough

Peanut Butter Cookie Dough Fat Bombs

Ingredients

  • 8 oz Cream Cheese
  • 1/2 Cup Salted Butter
  • 1/2 Cup Sunbutter or Peanut Butter (I prefer Sunbutter)
  • 1/3 Cup Swerve Sweetener or Stevia
  • 1 tsp Vanilla Extract

Directions

  1. Set your cream cheese and butter out and allow it to come to room temperature (trust me…don’t skip this step).
  2. Combine all of your ingredients into a bowl and mix thoroughly with your hand mixer (I like this mixer and it’s on sale!).
  3. Once your peanut butter cookie dough is mixed up, spoon it into your favorite silicone mold.
  4. Place in your freezer for at least 1 hour to allow it to set. You can keep them in the mold and take them out as you need one or store them in a small container in your freezer.

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Starting the Keto lifestyle was one of the best decisions of my life. If you are thinking about starting your own Keto journey, then you need to check out these posts:

How to Start the Keto Diet

Top 10 Keto Diet Must Haves

A few of my must try recipes (besides these yummy peanut butter cookie dough fat bombs) to get you started on your Keto journey are:

Chicken Cordon Bleu

Creamed Spinach

Chorizo Chicken Soup

Bacon Wrapped Smokies

Homemade Gummy Bears

As always, if you ever have any questions about the Keto lifestyle, please don’t hesitate to reach out to me! Click on the contact me up above and send me an email. I am happy to help you out! Good luck!


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!