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Well hello there! It’s been awhile, hasn’t it? Well, gather round, ‘cuz I got me some thoughts.

Now that I’m back on the low carb, no gluten, and newly-implemented no dairy food plan, I’m starting to feel quite a bit better. My blood sugars are down, and my endocrinologist lowered my insulin intake by a third. At the start of the year I was taking 50 units 3x/day; no I’m down to 25 units 2x/day. That’s a 66% reduction!

Anyway, as the title suggests, I want to talk about advertising. Sure, I know there are a ton of fast food commercials, Instagram posts, modal window ads, etc. But I didn’t quite realize just how pervasive this advertising is until I started getting super intentional about my food intake. The camera shots, colors used, and even the physical appearance of the folks eating the food are all meticulously designed to entice us into eating the food not just once or twice, but continuously.

This morning the TV in the office elevator (yeah, we’re high rollers over here) was playing an Olive Garden commercial, complete with the most amazing footage of manicotti, lasagna, and bread sticks. It was 7:30am, and I’m strongly committed to treating my diabetes with low carb intake, and I’m pretty sure I drooled. At 7:30am.

The power of these images is incredible, and if I’m not on my guard, the potential euphoria of McDonald’s french fries and Jack in the Box tacos will swirl in my head all day, until I finally give in.

So what ads tempt you? Haha, just kidding! This is a no-tempting zone! However, I do want to hear about your tactics for avoiding the pull to buy ridiculously unhealthy food!

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Traveling

Good news, everyone! I’m down 6.2 pounds since I last checked in! I was down a few more than that last week. But, the hotel in which I stayed while at a work conference had a Cheesecake Factory in it, so…

I’m moving to a different apartment this weekend, so I’m officially in don’t-use-any-pans-or-dishes mode. That means I’m a lot more tempted to eat fast food. Last night I caved to the craving and had Panda Express for dinner. Of course, it’s not a huge piece of cheesecake, but it was pretty darn carb-heavy. But, apart from that, I’m hangin’ in there. I’m looking forward to unpacking and using my new kitchen!

(bonus points if you get the reference in the first line)

Well Damn

Welp, it’s been a rough couple of months health-wise! I’ve gained 12 pounds (up to 265 from 253). I’ve been in a relationship, so plenty of dates out at restaurants, drinks, and homemade desserts. So, yesterday I jumped back into keto, and, wouldn’t you know it, the gal broke up with me this morning. Now, the great thing about this is I generally don’t eat a ton after a breakup, so hopefully I’ll get some of those lbs off! But, this is also a great opportunity to practice what I’ve learned about avoiding emotional eating episodes and channeling my emotion into something healthy. This afternoon’s plan: take Walter the Wonder Pup on a nice, long walk through the park.

What are your preferred methods for dealing with emotion in a healthy way?

Progress Report – 5/26/17

I’m happy to report it was a great week! While my weight went up a smidge – up .7 pounds to 268.8 – I stayed true to my low carb eating plan, started meeting with a nutritionist, and saw my fasting blood sugars continue to fall. I’m encouraged! This week I’d like to see my weight reflect my effort, so I’ll identify a couple key changes to make. The biggest change I’ll be making is at the request of my nutritionist – begin focusing on nourishing foods. Sure, I didn’t eat many carbs this week, but most of what I did eat was cheap and refined (i.e. plenty of cheap cheese, bacon, and ground meat). This weekend I’ll take a field trip to Whole Foods to begin familiarizing myself with nourishing, filling foods, raised ethically and healthily. I’m pretty darn excited to see what I find!

I’ve also decided I’d like to implement a “moderate ketogenic” diet. This means I’ll try to keep my daily carb intake below 50g, rather than the strict keto goal of 30g. I believe this will allow me to integrate a few carb-containing foods into my day, resulting in fewer cravings and more overall satisfaction.

In other news, yesterday I took my first walk in over a month! I’ve had to do my best to stay off my foot since the surgery, but this week my doctor said I could start putting some weight on it from time to time. So, I leashed up my new dog Walter (!!!) and explored my apartment complex. We were out for about a half hour, and we walked maybe a half-mile (partly due to my foot, and partly due to Walter’s ridiculous sniffing of everything). But, we were outside enjoying the day.

So, there you have it. Onward!

Progress Report – 5/19/2017

This has been a bit of an up-and-down week. For the most part, I’ve stuck with the keto plan, eating few carbs and staying below 1800 calories/day. But, I’ve had a few hiccups along the way. The progress I’m seeing is emotional, because, for the first time in a long while, I’m able to limit a hiccup to a single meal. In the past, if I screwed up and hit the drive-thru on the way home from work I would consider the whole day, or even the whole week a wash. This week, I screwed up and gave into my craving for a Sonic chocolate custard. While I was there I picked up a massive crispy chicken sandwich, too. That visit alone set me back almost 2000 calories. Not my proudest Wednesday night. But, instead of saying “Well, my week is shot, so I’ll just eat whatever I want until the week restarts on Friday,” I picked myself up, dusted myself off, and got back on the low carb wagon.

That’s the kind of lifestyle change I’m pursuing. Sure, I need to reduce my carb intake, stop eating fast food, and, well, stop being an idiot when it comes to giving into my food cravings. But, it’s not going to happen all at once. This is a huge step for me, and I’m pumped!

This week I weighed in at 268.1. That’s a whopping lost of .4 pounds! 🙂 Hey, I’ll take it!

The other huge benefit I’m seeing is a reduction in my fasting blood glucose numbers. Over the last few months I’ve sat in the high-200s when I wake up in the morning. This week I watched them creep down, from 279, to 255, to 215, and, yesterday, 209. That’s a drop of 70 points in just 5 days! I know it’ll fluctuate more, but I’m moving in the right direction!

So, what are you going to do to take control of your health this week? Me? I’m going to try some new low carb recipes, and finally buy the kitchen gear I need in order to make them!

Progress Report – 2/10/2017

Well, I stopped the bleeding and started moving in the right direction this week. I’m down 4.9 pounds, which puts me at 262.1. This week my goal is to get back to my lowest point in this journey – 259.5 pounds. That’s just 2.6 pounds, or just over half of what I did this week!

My main struggle of late is mindless eating. I’ll stop at McDonald’s on the way home, or cook up a frozen pizza without even thinking about it. Then I’ll get home, eat, then think “Wait a minute, wasn’t I going to bake some chicken and veggies tonight?” I need to be more mindful and present in the moment. More to come on this topic next week.

How is everyone else doing on their journeys toward healthy living? Please share, and let’s encourage each other!

Progress Report – 1/27/2017

“It’s quiet… too quiet…”

I’ve been MIA for a few weeks, and that’s no bueno. Mainly, I’ve been stressed and busy. I’ve been looking for jobs in different states, exploring moving options, and trying to figure out how to pick up and move to a new area. Most recently, I found out my job is being eliminated, effective the last week of February.

So yeah, you could say I’ve had a bit on my mind.

All in all, I’m up to 266 pounds, a gain of 6.5 over the last 3 weeks. Not as bad as it could have been, but certainly not good.

Next week I’ll be traveling to the Denver area for a day of interviews, so my meal planning will hit a bit of a snag. The plan is to get back to the keto lifestyle starting now.

Progress Report – 1/6/2017

I weighed in at 260.4 this morning, adding up to a 1.9 pound loss. Not bad for a week that started out with a 3-day holiday weekend, capped off with the annual Japanese sushi feast. Over the last 4 days I’ve averaged about 50g of carbs per day. That’s twice my daily target. It’s still within targets for ketogenesis, but it’s not optimal. So, I need to tighten that up this week.

That’s all I got. Have a fantastic weekend!

Keto Targets

Okay folks, here are my targets for hitting nutritional ketosis:

Daily Calorie Intake 1868
Carbs 25g (5%, 100 kcal)
Protein  137g (29%, 548 kcal)
Fat 136g (66%, 1220 kcal)
*Based on the Keto Calculator

That’s what I’m shooting for. It’s going to take some serious work. It also means that, in the short-term, I won’t be focusing too much on IF. I want to ensure I have enough energy and motivation to navigate the fat adaption process.

Time for brutal feedback. What do you think? Is this sustainable? Do you want to join me? Let’s take control of 2017!

Progress Report – 12/30/2016

Remember that whole “It’s a holiday, not a holiweek” thing? Yeah, I was just kidding.

I tipped the scale at 262.3 this morning, which is a gain of 2.8 pounds. Given my complete lack of keto discipline this week, I’d say that’s not too bad. I mean, a gain is never good, but I also try not to have crazy expectations of myself during the holidays.

This weekend I’ll be weaning myself off the high-carb foods, and, after the annual New Year’s Day Japanese feast on Sunday with some close family friends, I’m back on a rigid keto plan.

Eating a large amount of carbs this week has shown me a few things:

  • I have a lot more mental clarity when I’m eating keto
  • I sleep better when I’m on keto
  • I’m more productive when I’m on keto
  • I just plain ‘ol feel better when I’m on keto

I genuinely miss the way I feel when I’m sticking to my plan. So, it’s time to get that feeling back.

Happy New Year, everyone!