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!


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!!


Keto Diet Success – Tips and Tricks

The thought of giving up sugar can be very intimidating. When I tell you that I was addicted to sugar, I was more than addicted. It was no different that someone being addicted to drugs. I had to have sugar and I had to have it every single day. My mood changes had a lot to do with whether or not I had sugar that day or not. I was, by every definition, addicted to sugar and an emotional eater. That is a dangerous combination. Thats why my Keto diet success story means so much to me. It’s also why I want to share my tips and tricks with you. You can succeed with the Keto diet!

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keto diet success

How Addicted to Sugar was I?

When I tell you I was addicted, I’m not joking around. I would drink 32 oz. Slurpees every single day. Do you know how much sugar is in a 32 oz. Slurpee? Over 115 grams of sugar! Insane! As if that wasn’t bad enough, I also ate a candy bar every single time I set foot in a store or gas station. I justified all that by saying, “well I don’t keep junk food in the house”. Which was true. I didn’t keep it in the house, for the most part. I was just buying it daily and bringing it home with me. Totally not the same thing, yet it is!

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Emotional eating was something I was really good at. Something would make me upset and I would instantly turn to food. The sugarier and carb-ier (not a word, but I’m making it one!), the better. My brain had been trained to associate carbs and sugar with feelings of happiness. As a result, my weight went up and up, but my mood was never really improved. It was a vicious cycle that I was stuck in.

Feel Sad –> Eat Sugar –> Feel (temporarily) Happy –> CRASH, then Repeat

At my heaviest, I weighed 250 lbs. I don’t know if I ever said that out loud before, but it’s true. Clothes shopping was something I did not enjoy. Nothing ever fit right, or it had no shape that just made me look even bigger. When I heard about the Keto diet, I was afraid to try it. Eat fat? That went against every thing I’ve ever heard about dieting. I actually held off trying it for about six months. But, in January of 2016, I reached my breaking point.

I told myself that I would give the diet a try. I weighed myself every single day for about three months because I was so afraid of this diet not working for me, that I figured if I weighed myself every day, then I would know if I started to gain and I could stop. Guess what happened?!? Weight started melting off me. My body started changing drastically. Now, over a year later, I am down 82 lbs. and very close to my goal weight!

Keto Diet Success Tips and Tricks

First things first, you NEED to use My Fitness Pal. If you are following the Keto diet, you need to track your fat, protein and carb macros. If you don’t, you will NOT succeed. I don’t care what anyone tells you…you won’t. Keto is a delicate balance between those three macros. Look for me on My Fitness Pal and send me a friend request. My name is ImLeah525. Also, figure out your macros using this Keto macro calculator.

Secondly, you need to be all in. I know some diets have cheat days. There are no cheat days with this diet. This diet is a true lifestyle change. If you choose to cheat, you need to understand that you will gain. Why? For starters, once you remove all the sugar from your diet, your body stops craving the sugar and other foods. Which is great! However, when you have a cheat day, your brain says “HEY! I remember this” and then all those cravings come back and you will consume more of that sugary treat than you meant to and sometimes for more than just that day. You are essentially starting the Keto diet over after that.

Third, don’t try to find a bunch of substitutes for those sugary foods you are giving up. If you spend all your time trying to find out how you can still have the cake you are giving up, you are going to end up struggling. In my experience, a lot of my Keto diet success is in getting my mind in the right place first. You can’t do that if you are making Keto bread every day or little Keto approved desserts all the time. Once in awhile is OK, but on a daily basis…no.

Fat Bombs? What’s That?

With all that said, you do want to make fat bombs. One of the hardest things, in my opinion, is getting enough fat in. This book, Sweet and Savory Fat Bombsketo diet success, is definitely something you should pick up. It is full of all different types of fat bombs to help you find your Keto diet success! I make a chocolate sunbutter fat bomb that is absolutely delicious.

Sweet and Savory Fat Bombs: 100 Delicious Treats for Fat Fasts, Ketogenic, Paleo, and Low-Carb DietsSweet and Savory Fat Bombs: 100 Delicious Treats for Fat Fasts, Ketogenic, Paleo, and Low-Carb Diets

As always, I am an open book. If you have any questions about my experience with the Keto diet, just ask! I am happy to help. If I don’t have the exact answer, I will do my very best to find the answer for you or point you in the direction that you need to go to find that answer. Below you will find some essential items that I recommend you get to help you get started on your very own Keto diet success story! The two pack silicone molds are a really good price right now on Amazon!

Sweet and Savory Fat Bombs: 100 Delicious Treats for Fat Fasts, Ketogenic, Paleo, and Low-Carb DietsSweet and Savory Fat Bombs: 100 Delicious Treats for Fat Fasts, Ketogenic, Paleo, and Low-Carb DietsOzera 2 Pack Silicone Ice Cube Tray Molds Candy Mold Cake Mold Chocolate Mold, 15 Cavity, BlueOzera 2 Pack Silicone Ice Cube Tray Molds Candy Mold Cake Mold Chocolate Mold, 15 Cavity, BlueWhy We Get Fat: And What to Do About ItWhy We Get Fat: And What to Do About It

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Chocolate SunButter Keto Fat Bombs

Being on the Keto diet for a little over a year has been life changing for me in so many ways. Not only has my body changed drastically in a little over a year (see those changes here), but my relationship with food has done a complete 180, which is a very good since I was a huge emotional eater before. Now food is just a means to fuel my body. Nothing more, nothing less. One thing that is a little difficult, at times, is getting enough fat in. That’s where my Chocolate SunButter fat bombs come in handy!

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Chocolate SunButter Fat Bomb Recipe

Chocolate SunButter

Ingredients

Directions

  1. Place all of your ingredients in a microwave safe bowl. I prefer to use a glass 2-cup measuring cup (like thischocolate sunbutter).
  2. Melt in the microwave in 30-second increments. Do not try to speed things up and put it in for a minute. Trust me…it makes a mess! After two 30-second increments, stir thoroughly. You may need to put it in for a few more 30-second increments. The SunButter takes a bit to melt!
  3. Once everything is melted and mixed well, pour into your silicone mold and freeze for at least an hour.

*I prefer SunButter over any nut butter. If you prefer to use almond butter or cashew butter, go for it!

They are pretty good! You will notice that I do not list any of the macro information. I do this because we all use different ingredients and I don’t want to tell you that a serving of this has 19 grams fat when you used a different nut butter and it has more or less than that. So with any recipe you get off the internet, ALWAYS check the macros yourself.

For your convenience, I listed the items I use to make this recipe below. you can pick them up on Amazon and be making these delicious fat bombs this weekend!

SunButter Sunflower Seed Spread - No Sugar Added - 16 ozSunButter Sunflower Seed Spread – No Sugar Added – 16 ozSweetLeaf Sweet Drops Liquid Stevia Sweetener, SteviaClear, 1.7 OunceSweetLeaf Sweet Drops Liquid Stevia Sweetener, SteviaClear, 1.7 OunceAnchor Hocking Fire-king 16 Oz Glass Measuring CupAnchor Hocking Fire-king 16 Oz Glass Measuring CupOzera 2 Pack Silicone Ice Cube Tray Molds Candy Mold Cake Mold Chocolate Mold, 15 Cavity, BlueOzera 2 Pack Silicone Ice Cube Tray Molds Candy Mold Cake Mold Chocolate Mold, 15 Cavity, Blue

Some Keto Recipes you may enjoy:

Chorizo Chicken Soup

Spicy Chicken Thighs

Homemade Gummy Bears

Chocolate SunButter