Yep, I'm Still at it! Keto!

It's been a while since I updated my blog, but who the heck wants to hear me talking about keto week in and week out? Lol.

Well here I am, almost 2 months in, and still going strong!  I'm feeling pretty comfortable with this way of eating, but yes, I am still tracking most of my meals.  I am starting to get a feel for eyeballing my meals, but the time it takes to measure and input into myfitnesspal really isn't that big of a deal to me. I typically do it in the morning with my coffee as I have already planned out my lunch, and on track days, my dinner too. 

The best part is, I am still seeing slow gradual weight loss.  I am down a total of 15lbs to date, and the best part.... my clothes are once again starting to fit again! Woooo!  I am feeling much better about myself, and finding the confidence to wear shirts that maybe fit a little tighter.

I'm still trying to workout, at least in my garage.  I am continuing with my crossfit style workouts and strength training 2-3 days a week.  I did give up running, not forever, but just until I am fully fat adapted.  I was becoming way too frustrated with not being able to run well, and it just wasn't worth it.  I am confident that when I decide to return to running (likely in the new year) my body will be ready to be fueled by fat, and it will be enjoyable again.

I am playing around still with intermittent fasting, and just purchased the book The Complete Guide to Fasting - by Jason Fung, MD and Jimmy Moore.   I have found fasting quite easy lately, I am not hungry more often I am hungry.  I will share my take on fasting when I have read the book and have more information at my fingertips.  (This will be after Christmas, as I will be wrapping the book up for myself as a gift from my animals. LOL)

My newest Keto adventure is exogenous ketones.  I recently made a purchase from Perfect Keto, and I am super excited to see how these exogenous ketones enhance my keto journey - so be prepared for a blog post on that too!

Anyways, just a quick update for now.  Hope to chat in a week or two - providing Christmas doesn't get too crazy!

Keto On!
JoJo

Week 4 of Keto - My Keto Weight Loss

DISCLAIMER:  This is about my personal journey.  You may or may not think I have weight to lose, but again, this is my journey not yours.  Throughout this journey I have discovered many reasons to continue with Keto that are not weight loss related.  BUT, keto has been a  great way for me to lose weight, and discover a happier healthier me.  I know that the number on the scale does not define me, but again this is my journey, and I am just sharing my experience. I have found this to be a positive path to weight loss for me.

Woop Woop!  Week 4 of Keto in the bag and I think I am getting the hang of this! hahaha!  It is about time, well at least that is what I am thinking.  This week has been a big week for me and I have gotten over a few of the humps I was experiencing.  

Week 4 = I have been doing strict Keto/Classic Keto for 4 weeks.  I did however start "playing around" - (cooking keto) except for weekends in the beginning of September.

Keto and Weight Loss
I started looking into Keto initially for some weight loss. Many people will say "why? you don't need to lose weight?" BUT, I hide it very well.  I always wear baggy shirts that hide the areas I find undesirable. It is not until you see my before any after pictures that you can really see the difference... I'm not sure if I am ready to share the pictures... mostly because I hate the before pictures.

ANYWAYS! Back on topic.  This past year, and especially over the summer I was able to really pack on a few extra lbs.  I was at the heaviest I had ever been in August.  My friends and I tried some clean eating and calorie counting, and it worked, until I fell of the wagon and the pounds slid right back on. 

When I started "playing around" with Keto (in the beginning of September) the lbs started to slowly slide off.  My weight has always fluctuated 2-5lbs, but my low was getting lower, and my highs were soon becoming my previous lows.  Then I hit a plateau... 10 days with no movement on the scale in the right direction.  I was starting to wonder if I was doing things right and started to listen more to my Podcasts, and explore more of my social media groups.  I increased my electrolyte intake, increased my leafy greens, and my world seems to have turned around.

Over the past week I have dropped another 2lbs and reached 53% of my goal!!!! That is a grand total of 11.1lbs since September 4!

The crazy cool thing I have noticed over the past week is that my weight fluctuations are not as big.  That 2-5lbs, is really only 1-2lbs.  The best part of all of this, is I am really not on a "diet."  I am enjoying the food I am eating, and I am not restricting calories at all.

And guess what?!?! my clothes are starting to fit me again, and I am regaining the confidence to wear some of my not so baggy clothes.  My wardrobe options are suddenly expanding! haha

Anyways, that is it for this week.
Keto on!
JoJo

 

Keto - Week 3, and Where I've found Support

So here I am rounding out week 3 of my Keto Journey.  Things are still going pretty well - other than the running bit, although it has improved.  I am still enjoying the food.  I spent my day cooking yesterday so I am prepped for the next few weeks.  Weight loss is slow, but still heading in the right direction.  

What I have discovered on this journey is that I am doing it alone, and I really need someone to talk to and share my experiences with.  I also need to do so much more reading and learning, and its a lot to take on when you are doing it alone!  So I have looked around and found some great tools to help me out.

The Keto Diet the Complete Guide to a High Fat Diet
So this is basically my "bible" for getting started with Keto.  It is available again at Costco, and was relatively inexpensive.  This book looks at Keto from a whole foods-based, paleo friendly perspective.  It takes away the one-size fits all approach to Keto and offers a variety of different pathways so you can customize Keto for your needs. 

The book explains exactly what Keto is and what happens to your body when you switch to a fat fueled diet.  It talks about doing what works for you and what feels good for your body.  It addresses how to survive with tips on grocery shopping and how to manage Keto when you are not at home.  There is also a section on troubleshooting - what if the Keto diet isn't working, what can you do? It provides cooking tips and recipes, as well as meal plans to fit each path of the Keto diet.

The Keto Diet Podcast
So I have switched out the radio in my car, and now I am listening to the Keto Diet Podcast.  I listen to it through my iPhone, but you can also listen online here The Keto Diet Podcast
I love this.  I cannot tell you how much I have learned by listening to Leanne and her guest speakers.  (Yes I can her Leanne, because I feel like we are friends since I listen to her whenever I drive).  The podcast is amazing.  Even if you are not interested in keto, she addresses women's health, and has women talking about women's health.  You do not need to listen to the podcasts in any particular order, just find a topic that has some meaning to your life and give it a listen.

 Facebook - The Keto Diet Private Group
When you buy any of the products, or listen to the podcast, you can sign up to get access to the private Facebook group.   I signed up a few days ago and It has already given me so much support.  As soon as I joined, I posted about my difficulties with training and the responses came flying in.  It was reassuring to know that I am not the only person experiencing the "keto exercise slump," and to hear that everyone has made it out on the other side!  I have been given some tips and tricks to help with my transition to being a fat burning machine.  I have also found that reading other peoples posts and questions answers a lot of my own questions.  Its been awesome for me!  A few other podcasts have been recommended so I am looking forward to further exploring those too!

Well That's it for this week, have a great week :)
JoJo

Week 2 of Keto

Here I am.... I survived 2 weeks of Full or Classic Keto, and I have to tell you.... it is not that bad!  I actually like it.  I love the food.  I love how I feel.  I love seeing the pounds slowly fall away!  So what exactly am I doing?!?

My daily keto routine....
Breakfast: rocket fuel latte or bulletproof coffee

Lunch: one of the delicious recipes from The Keto Diet Cookbook  - it is usually a soup, one pot chicken meal, or the early morning jambalaya

Dinner: 3-4 small samples of recipes from The Keto Diet Cookbook  - I really like the variety, but I must admit that it almost always involves chicken wings - and ranch dressing.  I use my avocado oil mayo base then add the seasoning to make ranch (Add a little coconut milk, a pinch of dill, (optional: parsley and chives)  granulated garlic, onion powder, (optional: ground mustard seed, cayenne, paprika, salt and pepper) - and blend!)

You will notice that I am not eating breakfast, but don't be alarmed.  That is part of intermittent fasting (and the rules around what you can/cannot eat vary during a fast).  I will fill you in more later.

So I mentioned I liked  how I am feeling... so how is that?
Great!  I have much  more energy for my day to day routines and activities.  I'm not having the 2-3pm crash. Even without breakfast. My mind feels clearer, and when I sit down to get some work done, I can really get it done.

I don't think about my next meal all day long, or when I can eat my snack (most days I don't even bother).  I eat when I am hungry, or when its time to eat with the family.  If I miss a meal, it is not the end of the world, and I don't really struggle with hunger.  The best part is, I don't overeat later in the day when I have missed a meal.

My last post I had talked about how running sucks - well it still does
Running is still a little tricky for me.  My legs are feeling heavy, and my runs are taking a lot of energy!  I've been super frustrated with running, and not really been super motivated to get out an run either.  Only running once a week doesn't help.

Because Keto is making me feel better in everyday life, I do not want to give it up because my running sucks.  I'll just have to change my running to fit my keto diet.  

So what does that mean?  It means I've changed my plan.  I've decided to back off running a bit.  Taking it down to shorter runs until I get comfortable and get my groove back.  I've changed the settings on my watch, so now my focus is to just run. No intervals, no times, no goals, just running. I will push my body to where my body feels it can be pushed on that day.  I have taken all pace goals, and race goals out of the equation.  I just need to run, and get my legs back without any pressure to perform.  The key is to find a positive in every run I do.

So basically.... I am sticking to my Classic Keto lifestyle, at least for another week.  As I continue to learn the ins and outs of Keto, I will take it week by week and make modifications when and where I feel the need to.

Stay tuned, 
JoJo

A week of Keto

I have been playing around with Keto since mid-September.  What does playing around mean? I cooked the recipes (from The Keto Diet Cookbook), ate the food during the week, but took the weekends off, had a few eat everything sweet and carby in the house days, and didn't really stress too much about it.  

This week is my first week strict.  Which means I am trying my best to hit those fat ratios, even if it means throwing some coconut oil in my nightly tea - eek that was weird! 

I may have mentioned in my previous post that my goal for the first two weeks of this "experiment" is to follow the classic keto profile - the core of the keto diet and foundation of all fat fueled profiles.  The Classic Keto path is the fastest route to ketosis (without taking supplements), and it is heavily restrictive.  This means my diet is made up of 75% fat, 20% protein, and 5% carbohydrates.  I am encouraged to have a daily dose of the rocket fueled latte, and participate in intermittent fasting (this I will give you more information on in a later blog).  

I chose this profile because I am new to the Keto diet, and it is important to me to get my body into a state of ketosis. I also work out. I run and I lift weights. When you compare which path best suits aerobic and anaerobic exercise, they are not the same. Of all the profiles, the classic keto is the only path that shows benefits for both.

So what does a typical day of eating Keto look like for me?  How about some pictures...

BREAKFAST - Rocket Fuel Latte

LUNCH - Keto Shrimp Chowder

DINNER - Chili stuffed avocado, one pot chicken dinner, early morning jambalaya, and walnut "cheese" Brussels sprouts

If I am hungry I snack on hard boiled eggs smothered in ranch dressing, keto all spice muffins, and occasionally some spoonfuls of nut and seed butter - i can't help myself.  I love the stuff 😉

So the big question is, what benefits am I getting from this diet? Since I started "playing around" with keto I have lost 5lbs.  Yep, 5 lbs eating chicken wings!  LOL. This week I have lost 1.4lbs (which is great for me, during my week of being a woman).  The biggest benefit for me is that I am no longer bloated and uncomfortable.  Even with a fairly strict paleo style diet, I often feel bloated and uncomfortable.  I have also noticed that I am not over eating as much, and I am finding myself thinking much less about food.  I'm sleeping like a baby - although i generally do when I am eating clean.  I still don't know how this diet change is impacting my workout routines, as I am not consistently back into my routines - so I will keep you posted.

Anyways, I think I have babbled enough for today!  

Happy Eating :)

JoJo

 

My Introduction to The Keto Diet

So I am embarking on a new nutritional adventure.  The Keto Diet, or Ketogenic Diet.  What is it?  In its most simple terms, it is high fat, low carb, moderate protein approach to eating.  The goal of the diet is to transition your body from burning mostly carbs and some protein, into burning fat.  As you transition to burning fat, your body's preferred and most powerful fuel source, you get the positive side effect of losing a few of your own extra pounds of fat, increased energy, brain power and strength.

Does it work?  I have absolutely no idea, but I am willing to give it a try.... or at least I am now.

When I first heard of the Keto Diet I was really unsure.  I know that fat doesn't make you fat. I know sugar does, but I still could not quite wrap my head around the amount of fat that you needed to include in your diet.  It also seemed like a lot of work.  I mean loads of work.  You have to plan and prep and measure and make sure that all of your macro nutrients fit the Keto ratio, otherwise you will never reach ketosis - the ultimate goal of eating Keto.  All of the resources I looked up online just overwhelmed me, and the thought of giving up sweet potatoes was unimaginable.

Then I came across the most amazing book at Costco (although our store is now sold out. The Keto Diet by Leanne Vogel.

I picked the book up out of curiosity. I had written Keto off as something that I couldn't do.  Then I looked at all the recipes. DELICIOUS!  I love recipe books, so I bought the book and took it home to do a little more research. Even if I did not want to do Keto, I still had another fantastic recipe book to add to my collection. (for more information you can check out http://ketodietbook.com/ )

This book was so easy to read, and by the time I had made it through the first section, I realized that I could do a Ketogenic approach to eating.  It doesn't have to be that hard.  The recipes within the book literally set you up for success. Each recipe contains all the nutritional information, and even provides your fat-carb-protein ratios.  All you have to do is cook the recipes and make sure you balance out!

Another thing I really like about her approach is that she realizes that a traditional approach to a ketogenic diet isn't for everyone.  She offers 3 different paths to follow: Classic Keto,  Pumped Keto, and Carb up Options (with 3 to choose from).  If I really wanted to, I could still add some of my beloved sweet potatoes into my daily routines.

After reading, I decided to give it a try.  I also chose the Classic Keto approach to my plan.  That puts me at fat - 75%, protein 20%, and carbs 5%.  

I cooked a bunch of the recipes and stocked my fridge/freezer for a week.  I did take the time to input all my recipes into myfitnesspal, just so i could be sure I was meeting me end goal.  It was way easier than I thought it would be.  My meals we delicious.  I replaced sweet potatoes with chicken wings, and I even lost a few pounds - bonus!  The best part of it, my tummy was happy.  No gas, no bloating, no discomfort.  Even when eating strict Paleo, I still experienced some of those symptoms.

I have stuck to the diet during the week, but weekends I have taken off for one reason or another, girls trip, treat weekend, and this weekend was Thanksgivng.  Today marks day one of my strict "Classic Keto" approach to eating.

I hope to be able to share my journey with you.  Some more information about Keto in "jojo terms" for anyone who is interested in trying.  I also hope to share some of the delicious recipes, and a few recipes I have made up along the way :)

Happy Thanksgiving
JoJo



 

It has been a while.... Too long!

And once again I fell off the wagon.  I continue to want to share my blog, share my recipe successes and flops, my ever changing diet, and what I am doing for exercise in my life, BUT I never make time to do it.  I am not promising that I will be successful, but I sure am going to give it one last try!

What I have realized lately is that a few of the people I share my blog with actually enjoy it.  Some use it as a source for recipes. And of course, some people just outright ignore it - and that is ok too!  It's not everyone's cup of tea to listen to me babble along about my life and what I am enjoying to cook in that moment.

I also realized that my blog also gives me an outlet.  It allows me to share things I am learning, and sometimes I may go a little sideways and vent.  All of this is ok!  It is what it is for each person that reads it, and it is what it is for me on the day I write :)

So a quick update...
My darling little girl is now almost 6 1/2 - crazy to think I started writing when she was just a teeny tiny one!

Not exactly a single mom any more, but not in the way you may think.  hahah. My parents recently moved into my house.  Although I am still financially responsible for my household, it sure helps out that I don't need to stress about before and after school care.  I can work evenings when I need to, and I can give myself a little more time for me.  Its great to have so much help around the house with yard work and things like the dishwasher and the kiddos laundry!

I'm still working as an SLP for the same great place.  I am now also providing in-home supports for families which I absolutely loved.  This summer I did some summer camps for a great organization, and I loved it.  Hopefully more of those in my future too :)

I have also started coaching Track and Field in the past year. Track was always my sport and I loved coaching as a younger person.  I found that getting back into track was not only giving something back to the support that provided my with so many opportunities, it was also giving something back to me - a small piece of myself.

I have recently switched to the Keto Diet, but I will be sure to share all about that in a separate post. 

I'm continuing to pursue my running goals, and crossfit-ish workouts in my garage.

So really... not much has change.  What has changed is that I am excited to be finding some me time in my life, and hopefully I can share some of that here :) 

Take care, and we will chat soon
JoJo :-)

Whole 30 - Day 2 - The Hangover

Day 2....
Wow! I was not expecting this!  No kidding they call this the hangover.  I woke up this morning feeling like I was hit by a truck.  I could not get out of bed.  My legs felt like they weight 1200lbs each, and my head was throbbing!  Crazy. I skipped my morning workout and slept for a bit longer.  I got up to walk the dog, and my legs felt better after that.  The headache however... that lasted a little bit longer.  By mid-morning my head was still throbbing, so I ate a banana.  My hope was that a little natural sugar would kill the headache.  I guzzled some water, and eventually the headache went away.  I have not felt at my best at all today. Please let tomorrow be better!

Day 1 recap:
That was an easy day.  I ate a good breakfast, went for a run, and had a fabulous lunch.  I even managed my run without chewing gum.  I thought that would be the most difficult thing for me!

I spent the rest of my day with some food prep.  I made mayo and ranch dressing... so I have lots of exciting dips.  I also made some egg muffins for breakfast, meatballs and twice baked stuffed buffalo chicken sweet potatoes.  I will share that recipe as soon as I write it up! (absolutely delicious by the way) :)

I went to bed at a reasonable time.  Drank lots of water, and didn't even crave any sweets or treats throughout the day!  I was not expecting to wake up today feeling like ass :-(

Note to self for next time I try the Whole30
DO NOT EAT ALL THE FOOD RIGHT BEFORE THE WHOLE30! Had I eaten my regular meals and not binged on wine, pizza, chocolate, and bread, I think I would have been fine today.


Oh Well, hopefully the hangover does not last over day 2.

Until Tomorrow.....
JoJo

Egg Muffins

Look at me, already writing another post, are you not super excited?!?!  LOL

I am not a breakfast eater.  I am more of a brunch girl.  I like to start my meals around 10:30am.  During the work week I typically have a banana and a hard boiled egg, or some chopped veggies and a hard boiled egg.  Weekends i like to enjoy a leftover scramble, a Paleo version of an egg mcmuffin (wellr really it is just my version), or i just drink extra coffee.

Now I am doing the Whole 30 I need to start eating breakfast.  I need to eat protein, fat and carbs.  That's a lot of thinking for first thing in the morning.  So how do I, as a person who relies on food prep start incorporating breakfast into my daily routines?  I start with egg muffins.  The most simple, yet delicious breakfast ever! 

Easiest Recipe Ever:

Ingredients:
1. Bacon 
2. Eggs
3. Whole30 options: tomatoes, broccoli, asparagus, chopped spinach
4. Non-Whole30 options: shredded cheese, feta cheese

Directions: 
1. slightly cook your bacon (I did not do this the first time, so my bacon was not cooked enough)
2. line a muffin tin, or silicone muffin cups with bacon
3. crack an egg and drop it in the muffin cup OR whip an egg and add some fillings and pour it in the muffin cup
4. top with salt/pepper/paprika
5. bake at 400F for 20-25 minutes depending on how cooked you like your eggs :)

Happy egging my friends :)

JoJo!
#whole30 #thisishowicelebrateme     

30-10-40-21.1

Once again it has been a very long time since I posted on the blog, and as before, I really do not have any excuses. I am busy, life is busy, we are all busy.  I am finding that it is time for me to start writing again.  My blog is something I enjoy, and I love being able to share my crazy cooking antics with the world, and share a little bit of me!

So what does 30-40-21.1 mean?  Good question!  That is my journey for the next 13 weeks, and I am hoping to carve some time out of my chaos to share that journey with you.

30 - THE WHOLE30
You got it, I am on another adventure with my food and lifestyle choices.  Life has changed a lot for me over the past few years, and I found myself slipping away from the Paleo Lifestyle that I had chosen for myself.  Eating Paleo made me feel better from the inside out.  Unfortunately I fell so far off the wagon, I have been finding it hard to get back on and stick with it.  The pizza, jalepeno poppers, chips, chocolate and wine just kept calling my name.  I have found that I have become an emotional eater, and it is time to adjust my relationship with food.  It also doesn't help that I gained some extra lbs, my skin is breaking out, I have inconsistent energy levels, and my Psoriasis has returned - to my face!  

Created by Dallas and Melissa Hartwig - "The Whole30 is a short term nutritional reset that was designed to get rid of all those unhealthy cravings and habits, restore a healthy metabolism, help heal your digestive tract, and balance your immune system."  If you would like more information you can check our their website www.whole30.com

I have a few friends that will be joining me on this journey starting February 20.  Its intimidating, but I am looking forward to experiencing some non-scale victories.  Yep that's right, it is not a weight loss program, so no weighing yourself through the 30 days!   

10 - The St Albert 10-mile Road Race
I need motivation and a plan to keep myself running and working out, so why not sign up for a few races?  Last year I really wanted to run this race, but my circumstances would just not allow.  This year I am lucky enough to be keeping my mom with me a little longer (she helps care for my daughter) so I can get out and get running!  When it comes to long distance running, I have found that I actually like the 16km distance.  

It is a local race and supports the charity you can ride 2 which provides specialized bikes for children with special needs.  Many of the students that I work with access this program, so what a great way to give back! 

If you are interested in this race you can sign up here St Albert Road Race

40 - Yep its a milestone year!
I will be turning 40 in a few months. I have thought about all the fun ways that I could celebrate my birthday - Vegas, a big party, a girls trip etc., however, none of these ideas fit within my budget.  So I thought to myself, what else can I do to celebrate me?!?!  This is why I picked making some healthy lifestyle changes and setting some goals that I have wanted to achieve for a long time.  It's time to focus on me, and do some things for me this year.

For any of my friends that are reading this post - each race that I have selected for #thisishowicelebrate me has 10km and 5km run and walk options, so everyone can participate.  I am hoping to have brunch afterwards with all those who race with me (regardless of the race they choose)

21.1 - Time to finish what I started 4 years ago!
Its time to finish what I started 4 years ago and make to the finish line of a 1/2 marathon.  
During the 2013 Edmonton Marathon I injured my calf and had to withdraw from the race.  I have wanted to finish what I started some time ago, but once again, circumstances did not allow, or I was just not in the right place to make the commitment.  Things have changed.  I am ready, and I am ready to put in the time and effort to get to the finish line!

The Run Wild 1/2 is another local race that supports another really great cause. Funds raised go to the Zebra Child Protection Centre and The St Albert Seniors Association

if you are interested in this race you can sign up here Run Wild

So there you go... you know know what the string of numbers mean!

Stay tuned...
JoJo
#thisishowicelebrateme

 


 

UPDATE: #jojos2016journey

I know, it has been a long time since I have posted.  I always say I will do better, but never seem to get with the program!  My excuse?  None really, it’s just laziness.  I am too lazy to get my laptop out of my work bag and write a post.  I will work on that.

The good news is… I have not given up on my goals for myself for 2016.  I am working out consistently.  I am for the most part eating clean, and I am working on being more present.

You would be proud of me.  I have been in my garage 4 mornings a week at 5:30am working out. I run 3-4km do some strength training and then throw in a WOD.  I am working on the skills I dislike, like push-ups, thrusters, and burpees. I am fighting through the awful, and I am continuing to do it alone. When I started my garage WODS in January I was working with just body weight, and now I am finally starting to add some weight to my WODS.  My strength is nowhere near what it used to be, but I can gradually see it coming back to me.  It’s a good feeling.

I’ve kept up with my running too.  I fall off the wagon all the time with running, and this time I have stuck to it.  Once again, I have stuck to it alone.  I started in January with 7km, and I have built myself up to running 17km… ALONE!  Never in my life did I imaging that I would just get myself up and go run 16+km just for fun. I have surprised myself with that adventure

The food and diet is continuing to be a bit of a struggle for one reason or another.  I completed the 21 day sugar detox, and kept it going for a week post detox.  Then I fell off the wagon (nothing drastic) and gained a few pounds.  I have maintained mostly Paleo.  I have been doing better meal planning, but always find I fall off the wagon when I have company or nothing prepared.  I have realized that if I am serious about the weight loss, then I need to take it seriously and make some serious adjustments.  I have discovered “If it fits my macros” flexible dieting, and I think that is the direction that I am heading in.  Or at least I am trying to.  That is an entire post to itself.  I will get that written ASAP. ;-)

So there it is… an update.  I am still focused, I am still working on my goals, just trying to figure out the best plan.

As always, you can follow me on Instagram: jojos_madhouse or you can just read my blog posts J

Take care,

JoJo

If It Fits My Macros

As I had mentioned in my previous post I have started exploring the world of “if it fits my macos”  I kind of hit a roadblock in my “dieting.”  I found that I lost quite a bit of weight when I did the sugar detox, but that was not sustainable.  I cannot live my life by the rules of the 21 Day Sugar Detox. (Although I do find it great for a jump start and just to get you heading in the right direction).  It’s too restrictive for a long term approach to eating. 

So I was stuck.  I was working out and I was stuck with no movement on the scale other than up.  I had a co-worker who had mentioned macros to me a few times.  It seemed like way too much work.  Measuring you food, making sure you have the right balance, analyzing everything you eat.  Way more work than just simply eating clean or eating paleo.

Then it him me like a hammer on the head.  If I want the results I have never had, I need to be willing to do things I have never done.  If I am serious about wanting to lose the weight, I need to be serious about making a plan. So I started reading about “flexible dieting,” and here I am.  Beginning to count my macros. Beginning to measure my food.  Beginning to 

analyze everything I eat.

How did I get started?

• I started to read the website http://www.iifym.com/
• I used the macros calculator to figure out my idea macros http://www.iifym.com/iifym-calculator/
• I changed the settings on myfitnesspal to reflect my goals
• I started inputting all my food
• I bought a food scale
• I just jumped right in!

What Have I learned So Far?

• I do not eat enough protein.  On average, I am short about 27 grams of protein per day.  About the average scoop of protein powder.  As a result I have added a protein powder to my daily routine.  I have also reintroduced cottage cheese, and gluten free oatmeal to my diet.
• It’s working.  I have been playing around with it for a few weeks now, and I can already see positive changes. My tummy is flattening out.  I have not looked super bloated in some time.  I am starting to see a negative decline on the scale again.  –obviously after a treat weekend (where I count nothing) I bounce back up, but even the up is a lower point for me.
• It doesn’t need to be tons of extra work to measure your food – I cook in bulk, I measure in bulk.  As I am chopping and prepping my food I measure it.
• You really need to be thoughtful about the planning piece.  It is very easy to go over your fat goals for the day if you are not always thinking ahead.
• You can make allowances.  If you go over on something today, you make the adjustments for it tomorrow.  If you go over on carbs, cut back on fat and vice versa.
• You can actually eat what you want, as long as you fit it into your macros.  I am still trying to eat Paleo, that is a lifestyle choice for me.

It's not for everyone, but right now I think it is a good fit for me.  It is bringing a huge awareness to me about what I am eating.  I can see where I have been going wrong, and I know what I need to do to fix it.  I am on it!

I'll update again soon!

JoJo

#jojos2016journey 

I can do this!

You have no idea how true this is!  I workout alone.  I run alone.  All the time. You have nobody counting on your to show up, no friends around you to motivate you, nobody to keep you going.  Just you. You have to motivate yourself.  You have to keep yourself going.  It is all on you! 

Why am I doing it all alone?
Running - well... its my own fault, I fell off the wagon.  I was running with a great group at the running room on Sunday mornings, and I stopped going.  Yep, just stopped going.  I'd like to blame it on the cold weather, but we have had a pretty good winter for Alberta.  I committed 2016 to myself.  Running is important to me and I had to start the training. I knew I could not jump back in with the group, so I am toughing it out solo.  I will give myself a pat on the back for getting out there on Sunday mornings.  I have built myself up to 14km (alone).

Crossfit - this one isn't so much my fault.   Working full time, and being a single parent to a 4-year old, doesn't allow for much free time to go to the gym.  I could take her to the gym with me, but I get 2 hours a night with my girl, I don't want to drag her to the gym.  It is also a crazy amount of work to plan for her and I to be at the gym after work!  Currently my mom is here with me, so I could make it to my regular 6am class, right?  I could; however, Crossfit is not a cheap sport.  We live on a pretty tight budget, and I am trying to get us ahead of the game.  It is easier on so many levels to make small investments in my garage gym, when I have a little extra.  With some help from all of the amazing people in my life, I have a pretty sweet set up too!

It's pretty lonely working out by yourself all the time.  Nobody to cheer you on, nobody to get you through that last rep, nobody to give you a pat on the back when you are done.  Some days it just outright sucks.  It takes a lot to get myself out of bed and in my garage at 5:30am every morning.  Its cold, its dark, and it is so early, but I do it. Every morning.  I workout in the garage 4 mornings a week, and do a long run on Sundays.

Why?
I love to workout.  I love to run.  I love crossfit.  I love the way I feel after I finish a workout. And lets be honest, I want to be in shape, I want to set a good example for my daughter. I cannot give all of this up just because we hit a little bump in this road called life.

Just remember friends.  You can do this.  Tell yourself this every morning.  If your having a bad day, find a friend to tell you that you can do this.  You are stronger than you think!

You can follow my daily workouts on instagram: jojos_madhouse

Take care, and never forget.... YOU CAN DO THIS!

JoJo
#jojos2016journey  #itsmyyeartoshine

Paleo Mayonaise - with Avocado Oil

Time for another favorite!  Mayonnaise!  Better known in our house as dip dip.  Avery loves the stuff.  She would pick it over ketchup any day of the week.  I have to make at least 1 batch per week.  I know I have posted a mayo recipe in the past, but this one has a few differences.  1. it is super easy.  2. it uses the whole egg. 3. it uses avocado oil!

I am not sure where I first got the recipe from, and I am not sure what the exact measurements are.  I just freehand it.  It always works out for us.  It usually varies a little in task and consistency, but Avery has never ever complained!

Ingredients:
1 egg
1 -2 tsp of mustard (yellow)
1-2 tsp of organic raw apple cider vinegar
1 + cup of avocado oil (based on how thick you want it)
salt and pepper to taste
** you can add a touch of cayenne to give it a little kick - I typically do  not do this for Avery

Directions:
1.  Dump all the ingredients in the glass jar you would like to store it in (with a wide enough mouth for your immersion blender
2. blend

Seriously.... how easy was that?!?!

You can turn your mayo into Ranch dressing just as easy.  Add a little coconut milk, a pinch of dill, (optional: parsley and chives)  granulated garlic, onion powder, (optional: ground mustard seed, cayenne, paprika, salt and pepper) - and blend!

Hope you enjoy this as much as we do!

Happy dipping!

JoJo!

#jojos2016journey  #itsmyyeartoshine

Sweet Potato Lasagna

Finally, I am writing up the recipe for my sweet potato lasagna!  I have had a few requests for this recipe, and I have been meaning to write it, but you know how life gets in the way!  I would like to take full credit for this recipe, but I can't.  It is really just a variation of the Vegetable Lasagna from the 21 Day Sugar Detox cookbook, with a JoJo twist.  I absolutely love this dish, it is one of my absolute favorites.  I could eat it all day long!

As usual it is kind of difficult for me to write a recipe for others to follow, because I don't follow many rules.  I just make it up as I go along. 

Ingredients:
Sweet Potatoes (how much you use depends on your dish.  I always make extra to eat)
Diced Tomatoes (I use the organic diced tomatoes from Costco)
Tomato Sauce (one can of organic tomato sauce from Costco)
Onion (depends on how much you like onion)
3-4 cloves of Garlic
mushrooms (an entire container of mushrooms from Costco)
spinach / mixed greens (3/4 - 1 full bag of power greens from Costco)
 2 + tbsp. Ghee
Salt
Pepper

Directions:

1. Heat your oven to 350F
2. Line baking sheets with parchment paper
3. Using a mandolin slicer - slice the sweet potatoes long ways and line them on the parchment paper
4. melt the ghee, and paint the sweet potato slices with ghee.  season with salt and pepper.  cook for 15-20 min depending on the thickness.
5. chop your onion and sauté with the garlic
6. in a bowl combine: onion, garlic, diced tomatoes, and tomato sauce
7. sauté the mushrooms until desired softness
8. sauté the greens until slightly limp
9. begin layering the pan
10. sweet potato - mushrooms - sauce - sweet potatoes - greens - sauce - sweet potatoes - sauce
11. bake for 15-30 minutes

Easy Peasy right?!?!?!  It is a little time consuming to make, but I promise you it is worth every minute!  Here are some pictures of my process, so you get the idea!

Hope you enjoy, Happy eating!

JoJo

#jojos2016journey  #itsmyyeartoshine

I Crushed it!

Yep!  You read that correctly.  I crushed the 21 Day Sugar Detox.  Yesterday was my last day, and I think it was pretty successful.  I have to admit, I was a little flexible with the sweet potato energy modifications, but my body needs it.  I workout early in the morning, fasted.  I need to make sure that I have a carb source in my body every evening so I am able to maintain my energy levels for working out, and to maintain my energy throughout the day. You know, because I have to work full time, and I have a very busy little girl to engage and love and play with.

So how am I feeling after being sugar free for 21 days? GREAT!  I feel awesome.  My energy levels have improved.  I'm enjoying the little things more, I feel happier, I just feel good.  Obviously this is not all because of the sugar detox.  I am happy at work, things are going well at home for us.

What are some of the benefits of doing the detox? Other than feeling better, my skin has cleared up.  I have less bloating, gas and stomach discomfort.  I am sleeping better. I have dropped 9lbs (That is exciting).  It has also gotten me back on track for clean eating and sticking to my Paleo lifestyle.

What was my biggest challenge? hmmmm, this is a difficult question for me this time.  There was one day I really wanted to have some wine, but it passed.  I did not have any cravings for sweets, and didn't feel like I was missing out on anything.  There were a few times I looked at the bags of potato chips stored in the basement, but I never had a huge desire to eat them.

What is next for me? Keep going! Keep going strong!  I am going to try and continue to limit my sugars, even natural sugars.  I still have 11lbs to go, and they wont disappear unless I keep up the work.  The sugar detox was just the springboard to get my diet and healthy lifestyle back on track.

Well that's it for now.  Stay tuned for upcoming adventures with me.  I want to start including some more recipes on the blog again.  I have a request for sweet potato lasagna, so keep your eyes peeled!

Be Healthy, Be Happy!
JoJo

#jojos2016journey

The Power of the Mind

Today was a battle of will power......

When I woke up, I contemplated staying in bed.  My legs felt they were stuck to the bed.  I could have justified a rest day, but I didn't. I got up and I showed up.  I was out on my run and I had it in my mind that I would just do the short loop to warm up.  I got to the turn and just kept on running.  I showed up.  In the garage I was looking at the workout and thought, that seems like a lot of cleans for my first day back with that movement.  Maybe I should change it.  I didn't I showed up.  I am proud of myself for not giving in.

My morning was not all sunshine and roses. I got out of bed late. I took forever to get out of the house.  My runs are super slow these days. ANNNND, well, I ran out of time for my WOD. I had hoped to do 8-10 rounds, but only made it through 5.  I have to be done by 6:30 if I have any hope of enjoying my coffee and being out of the house on time. Despite all my mental battles today, life sometimes still wins, and I am ok with that. I accomplished more this morning that I ever expected to when I woke it.  Still a win for me.

Here is my day......

Exercise:

FitBit Stats: My morning run makes a huge difference with my daily steps
Steps:  11208 steps 
Distance: 8.72km
Calories 2160
Stairs: 13 floors
Active Minutes: 23

Clean Eating:
Breakfast: scrambled egg with veggies
Morning Snack: raw veggies, hard boiled egg, macadamia nuts, turkey pepperoni
Lunch: sweet potato lasagna & a burger patti
Dinner: eggplant lasagna, roasted vegetables, Spolumbos spicy chicken sausage

How Am I Feeling?
As always at 8pm, I am tired and my body just sinks into my bed.  I am looking forward to my work day tomorrow.  Busy with lots of things I enjoy about my job!

Time for me to try and read a bit before I crash... Nighty Night!

JoJo

#itsmyyeartoshine  #jojos2016journey