Saturday, September 21, 2019

Keto Diet for Beginners!

Interested in losing weight with the Keto Diet?  But, you don’t know how to start?  The Keto Diet might just be the right weight loss plan for you. 

Keto is short for ketosis.  It’s when the body uses fats for energy instead of carbs.  But the percentages of Carbs, Fats, and Proteins are a little different than what you’ve been taught.  Carb intake needs to be at 5%, Protein intake needs to be at 20%, and your Fat intake needs to be at 75%.  

Get these wrong and you’re not going to be successful losing weight on the Keto Diet.  The Keto Diet is a high fat, low carb diet with moderate protein.  Being on the Keto Diet means making sure you’re in Ketosis.  Too many carbs, too much protein, and not enough fat will knock you out of ketosis causing the Keto Diet to not work.  

Before YOU begin the Keto Diet, ARE YOU READY TO LOSE WEIGHT?  Weight loss plans will not be successful if you’re not ready.  

Steps to Keto!
1) Drink water - Drink lots and lots of water.  Without water you're setting yourself up to fail.  STOP DRINKING SODA! 
And be careful with the gourmet coffee.  
Drink unsweetened coffee.  
Without ample water all the added fat, particularly if it’s cheese, it will stop you up!

2) Don’t go wild with bacon and cheese and fatty greasy food.  Get your source of fat from healthy choices.  

3) Watch the starchy carbs.  You can get the carbs you need from great sources like broccoli.  Too many carbs will throw you out of Ketosis.

4) Don’t eat too much protein.  You don’t want the body using protein as a fuel source either.  So you gotta measure you food.  You gotta stay on track.  Too much protein will throw you out of Ketosis.  

5) Keep track of your Ketosis.  You can use the Keto sticks to measure your urine.  You can check it with the sweetness in your breath.  But the best way is by checking your blood.  

6) Remember your caloric intake is 75% Fats, 20% Protein, and 5% Carbs.  Measure you food.  Keep track of how much you eat.  

Keto Diet Food Chart

Carbs (5%)
Protein (20%)
Fats (75%)
Berries (Most fruits are too high in carbs to be apart of Keto Diet.  But Berries are an exception.  They provide 5-12 grams of net carbs per 3.5 ounces.  And are rich in nutrients that may reduce risk of disease.)
Fish (Shellfish -highly keto friendly and Salmon, sardines, and mackerel are high in omega 3 fats)
Butter and cream (great fats.  These are nearly carb-free and appear to have beneficial effects on heart health when consumed in moderation)
Shirataki noodles (Fantastic for Keto Diet.  They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water.  Their viscous fiber helps slow the movement of food which promotes fullness)
Meat and Poultry (Chicken) - contain no carbs and are rich in high quality protein.  Grass-fed meat is the healthiest choice. 
Nuts and seeds are healthy high fat and low carb foods.  They are also high in fiber which can make you feel full.  You’ll also find protein in nuts.   
Olives (vary in carb content due to their size.  They are rich in antioxidants that may help protect heart and bone health.  
1 gram of net carbs per ounce.)
Eggs ( excellent source of protein containing all essential amino acids, but does contain 1 gram of carbs each.  Eggs will help you feel full for hours)
Olive Oil (high in heart healthy monounsaturated fats and antioxidants.  Ideal for salad dressing.)
Avocados ( contain 2 grams of net carbs per serving and are high in fiber)
Plain Greek yogurt and cottage cheese are high-protein foods.  Both contain 5 grams of carbs per serving.  Studies show they reduce appetite and promote fullness.
Coconut Oil is rich in MCTs which can increase ketone production.  May promote weight loss of belly fat. 
Vegetables (spinach, kale, broccoli, and cauliflower)
Cheese (low carbs and high in fat.  But is also rich in protein and calcium)
Don’t use just any oil!  Some are not good!  Stay away from Vegetable oil!
Dark Chocolate and Cocoa Powder (3-10 grams of net carbs, high in antioxidants)

Unsweetened Coffee and Tea (carb free drinks - these may boost your metabolic rate as well as physical and mental performance)

Notice we did not cover calories in this blog.  Counting calories should play a role in any diet plan.  I've seen 800, 1200, 2000 calories per day Keto Diet programs.  My concern with low calories is you will throw your body into starvation mode.  This is a point I will be researching with the Keto Diet in mind.  

Have Plans to start today!

If you're determined to begin the Keto Diet you can use this blog to get started, however the information provided by The Complete Ketogenic Diet for Beginners, The Easy Keto Meal Prep, and Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease by Dr. Josh Axe will give you a wealth of information beyond the scope of this blog.  

I particularly find Dr. Josh Axe a highly informative professional with a name you can trust.  If you're limited as to which book to get, then pick Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease.  


Monitoring Your Ketosis

A highly important step following the Keto Diet is monitoring your ketosis.  If you think you're in ketosis when you're not or not in ketosis when you are, you may come up short.  

Bad Breath - When you're in ketosis, you can smell it on your breath.  Some say it's a fruity smell, but others claim it smells like fingernail polish remover.  

Frequent Bathroom Breaks - When you're restricting carbs from your diet, your kidneys switch from retaining salt to excreting it. 

Low energy - The body will not immediately switch from using glucose to ketones for fuel.  You might feel sluggish.  

The best way to determine if you're in ketosis is by using Keto Sticks.  You can check your urine with Perfect Keto Ketone Testing Strips or you can check your blood with KETO-MOJO Blood Ketone and Glucose Testing Kit. 

Testing your blood will be more accurate than testing urine.   


Good luck on your Keto Diet journey, and stick with it.  You can do it!  Most importantly, don't give up.  

(It's always wise to consult your doctor before beginning the Keto Diet.)

Saturday, August 17, 2019

CBD Oil for Chronic Pain Management

Is if true that CBD Oil will reduce pain for users?  I know people who swear by using CBD Oil to relieve pain.  So, I decided to do a little research and find out if there’s any truth to it.  

I’ve found tons of articles claims CBD Oil is perfect for reducing pain, while expressing claims that more research still needs to be done.  Apparently there’s not enough scientific evidence to guarantee its safety.  Keep in mind CBD Oil does come with potential side effects.  (Make sure you’re aware of said side effects.  Watch out for dry mouth, diarrhea, reduced appetite, drowsiness, fatigue, and the possibility of weight loss or weight gain!  😞.  Not sure I like the possible weight gain part of it.) 

CBD is one of 120 compounds called cannabinoids.  Many plants contain them, however most people link them to Cannabis.  Unlike other cannabinoids, such as tetrahydrocannabinol (THC), CBD does not produce the high because it doesn’t affect the same receptors. 

The human body has ECS (Endocannabinoid), a system that receives and translates signals from cannabinoids in addition to producing its own cannabinoids.  Hmm.  I had no idea.  Kinda makes sense to use CBD Oil, doesn't it?  Almost like humans are made to use it.  And hey!  ECS also regulates sleep, immune-system responses, and pain.  

So how does CBD Oil reduce pain?  

1).     CBD Oil reduces pain by stopping the absorption of anandamide, a compound that’s associated with regulating pain.  Increased anandamide levels in the blood stream has been shown to reduce the amount of pain people may feel.  You might also find it interesting that marijuana has been used for pain relief for thousands of year.  Evidence dates back to 2737 BC, with suspected use thousands of years before this! 

2).     CBD Oil may also limit inflammation in the brain and nervous system which benefits those experiencing pain and insomnia.  


Many studies have shown CBD Oil helps those dealing with chronic pain, arthritis pain and discomfort, and reducing muscle spasms for those dealing with Multiple Sclerosis. 

CBD Oil has shown promising possibilities for drug withdrawal, treating seizures and epilepsy, anxiety and depression, reducing the effects of Alzheimer’s, and future applications for fighting acne, type 1 diabetes, and cancer.  

More research needs to be done on CBD Oil, however the FDA has approved CBD for treating epilepsy.  BUT BEWARE!  CBD OIL IS NOT YET LEGAL on the FEDERAL LEVEL although it’s legal under many state laws.  

It’s recommended to speak with your doctor before using CBD OIL.  Because at the moment, no studies have been made on the long term effects of using CBD Oil.  Being how hot this topic is as of 2019, I'm positive your doctor will be abreast of the latest developments.   

Here are some IMPORTANT FACTS TO CONSIDER before using CBD Oil.

1).    How does long term use of CBD Oil effect hormones?  

2).     What’s an appropriate dose?  This question is still up in the air, which further strengthens the need of a seeking a doctors advice.  Most likely your doctor will wish to monitor you and make changes accordingly.  

3).     Will CBD Oil have adverse effects with current prescribed or over-the-counter medications and supplements?  This is a definite possibility and another reason for consulting your doctor.  Now this is interesting!  Don’t take CBD Oil with medications that warns against consuming grapefruit.  (Wow.  I will make this link available within the links section of this blog.  You’ll need to view this blog in web version to find it along with other information and links.)

4).     Is it possible CBD Oil can harm me?  YES!  There’s a warning for those taking CBD for epilepsy that there’s a chance of liver damage, lethargy, depression and thoughts of Suicide. But potential side effects are true for other medicines and treatments. 

5).     Is it possible I could experience breathing problems?  Perhaps!  CBD Oil might cause lung problems.  But other medications and treatments can also cause this.  

If you’re considering CBD Oils for any reason, 
BE SMART!  Consult your doctor. 

But hey, CBD Oil shows promise.  By comparison to prescribed medications, the risk factors and potential side effects for using CBD Oil is lower.  Keep in mind, ALL MEDICATIONS HAVE POTENTIAL SIDE EFFECTS!   

My hope is long term use of CBD Oil will turn out positive but only time will tell.  I imagine it will be years before we know any potential long term effects.  

Looking for a Great CBD Oil product?

I've done lots of research into CBD Oil companies and CBDPure has an A+ rating with the BBB!
That's cool.  And I believe you'll find their costumer service top rate.  

Monday, August 5, 2019

It’s all about calories! ***UPDATE***

I’m still monitoring my calories with My Fitness Pal and yes I’m still dropping weight.  I’ve lost a total of 8 pounds so far.  And it continues to drop.  

My soda intake is the same old 200 - 300 calories per day.  That’s good!  I haven’t craved more.  I do average 200 soda calories per day. However on days when I’m wanting more, I allow myself 100 more without going beyond 300 total for the day.  

My goal for soda consumption is 300 calories per week.  Meaning I’d treat myself on Wednesdays at my parents and on the weekends.  

Tonight I ate too much!  But, it was a special occasion.  My wife and I spent a little time together.  I should’ve planned better but today I was weak.  Can’t let that happen too many times or I’ll be right back up!   (Thankfully I weighed the same the following morning.  I checked.)

I’m not doing Keto nor any other restrictive diet.  For me that won’t work.  I’ve got to make more palatable changes.  However, my view of Keto has changed!  I believe it’s a good program to follow, if it’s for you.  But play it safe and smart.  Make sure you know the ins and outs and seek the advice of your doctor.  Talk to others who are doing it!  If you’re not sure what questions to ask, find me on Facebook and I’ll help you with the right questions. (Look for my Facebook page link on the upper right of this blog!  But view the web version.  Scroll to the bottom to find web version.  If you’re on a computer you’re on the web version.) 

My calories are 2300 per day.  Regardless of what program or diet you follow, PLANNING your day is important!  But sticking to it is even more important!  STAY positive, on track, and upbeat! 

This week for me should be great.  I plan to lose more weight.  

Stay tuned.  I’ll be blogging more soon!  Look for more on CBD.  The Keto plan laid out.  Plus, I’m gonna share a successful day of counting calories when I ate the best burger I’ve ever eaten.  Yummy.  

Like I’ve said a thousand times before.  IT’S ALL ABOUT CALORIES!   You can eat anything as long as you play it smart.  Stick around and I’ll show you how.  




Saturday, July 20, 2019

Keto Diet, Taking The World By Storm

Taking the world by storm

When I first heard of the Keto Diet, I thought Atkins round 2.  The Keto Diet is a high fat low carb diet and the Atkins Diet is a low carb diet with high saturated fat.  Hmm they sound similar to me!  

Lebron James, Katie Couric, Halle Berry, Kim and Kourtney Kardashian are just a few celebrities who love Keto.  

But is the Keto Diet right for you?  Should you try it?  

It's a good idea to research any diet you're considering.  You need to be informed.  Know the ins and outs.  Just because celebrities are doing it, doesn't mean you should.   

Research has shown a positive impact for those on high protein diets, or the Keto Diet. Yes, Keto burns fat!  You'll fill fuller and satisfied.  Evidence has shown Keto may even lower your risk of heart disease, help those with metabolic syndrome, insulin resistance, and type 2 diabetes.  Low carb diets might help people with acne.  Really? 

The ketogenic diet has been used under medical supervision to reduce seizures in children with epilepsy who do not respond to other forms of treatment.  Hmm.

Sound good, right?
What are you waiting for?
Let's go Keto!

Wait!  Hold on.  Not so fast.  Keto is short for ketosis.  

Ketosis is a normal metabolic process.  When the body does not have enough glucose (the bodies number one source of fuel), it burns stored fats instead.  This results in a build-up of ketones within the body.  (Ketones are like acid.)  When ketone levels rise, the acidity in the blood also rises.  This rise of ketones can cause ketoacidosis, a serious and dangerous condition that can prove fatal.  Ketoacidosis can develop within a 24 hour period.  

The Keto Diet and other low carb diets encourage ketosis.  The aim of these diets is to burn unwanted fat rather than carbohydrates.  But, my advice is to be well informed.  I would consult your doctor and make sure Keto is right for you.  

Thanks for reading!  I'll be doing more blogs on Keto Diet.  So stay tuned.  
Xorlac -    

My source of information for this blog came from a credible source.  Medical News Today
If you're considering Keto, within my next blog or so - I'll lay out the Keto Diet and where and how to get started.  But, please please consult with your doctor first before going Keto.  

Monday, July 8, 2019


What is CBD oil?

Over the past few months, CBD shops have opened everywhere.  Even gas stations are carrying CBD oil now.

Simply put, CBD oil is extracted from the marijuana plant, Canabis Sativa.  But CBD oil does not make you high.  Canabis plants produce thousands of compounds but the most popular are THC (tetrahydrocannabinol) and CBD (cannabidiol).

It's the THC that makes you high!

Why do people want CBD oil?  Because they believe it helps them and research is showing it does.

CBD oil has 7 benefits

1.  It relieves pain.  Marijuana has been used to treat pain since 2900BC

2.  Reduction in Anxiety and Depression.  This is interesting.  CBD oil is having a positive impact on those suffering from mental illnesses.

3.  Can alleviate Cancer related symptoms.  CBD may help reduce symptoms related to cancer and side effects related to cancer treatment, like nausea, vomiting and pain.

4.  May reduce Acne.  WOW!

5.  May help those with neurological disorders!

6.  Could benefit the heart by lowering blood pressure.

7.  With several other benefits:  (I took the direct quote from an article)

Antipsychotic effects: Studies suggest that CBD may help people with schizophrenia and other mental disorders by reducing psychotic symptoms (36 Trusted Source).

Substance abuse treatment: CBD has been shown to modify circuits in the brain related to drug addiction. In rats, CBD has been shown to reduce morphine dependence and heroin-seeking behavior (37 Trusted Source).

Anti-tumor effects: In test-tube and animal studies, CBD has demonstrated anti-tumor effects.  In animals, it has been shown to prevent the spread of breast, prostate, brain, colon and lung cancer (38 Trusted Source).

Diabetes prevention: In diabetic mice, treatment with CBD reduced the incidence of diabetes by 56% and significantly reduced inflammation (39 Trusted Source).

These benefits are amazing!  But before you go out and buy some CBD oil keep in mind, these amazing benefits NEED MORE STUDY!  Plus, CBD oil comes with potential side effects!  BUT, over the counter medications prescribed by your doctor have side effects too!

CBD oil is considered safe, but can have adverse reactions in some.

Changes in appetite

CBD is also known to interact with medications.  Before you start using CBD oil, discuss it with your doctor to ensure your safety.  

Also you want to be careful where you get CBD oil.  Make sure you're getting a good quality product.  I've done some research on this as well.  I've discovered a company CBD Pure.  This is a great company with an A+ from the Better Business Bureau.

clink on the image

Thanks for reading.  

I'll be adding this product to my webpage Home Gym A2B soon along with cool low cost products to have at home for working out when you miss class.  

I researched information for this blog from two sources.  
Live Science What is CBD oil? and 7 Benefits of CBD Oil.  

My next blog will be on Keto Diet.  I'm sure you're aware of it.  It's more popular than CBD oil.  
See ya later.  

Sunday, July 7, 2019

It’s All About Calories

This past week I’ve monitored my calories using MyFitnessPal. This morning I’m the lightest I’ve been in over a year and a half.  And, I plan to continue watching calories and soda intake.  I’m keeping my fingers crossed that I’m gonna drop more over the next couple weeks and as long as I continue to monitor the amount of calories I eat, I should see results.  

My biggest goal is to lose another 20 pounds. That would put me at an ideal weight and size for my height.  Let me know how your doing on your weight loss journey and if I can help.  

I’ll be reviewing CBD oil and a few diet plans in my next few blogs. Some popular, some not.  

Also check out my webpage.   Home Gym A2B, where I’ll be posting a few tips and ideal products to build your own home gym and links to where you can get them.  

Thanks for reading.  Stay tuned for more. 

Wednesday, June 26, 2019

My PLAN for Weight Loss!?!?

My PLAN!   

At this point, I’ve lost some weight.  4 pounds. ( I was down by 6 ). It’s discouraging.  It’s like I’m caught in a vicious cycle of losing only to gain back.  Keeping this blog up is a must and continuing to fight is a must.  

YEAH!  I WANT TO QUIT, at times.  I’m defeated with thoughts I’ll never make it.  How can I inspire my clients if I can’t do it myself?

I don’t know how to do this and I can’t keep going on this way!  

But I must remind myself I’ve made some progress. I’m not drinking as much soda and I’m DRINKING LOTS OF WATER.  

My plan has been small palatable steps, changes that I’m able to maintain.  My next step is to drop more soda and to start using My Fitness Pal to count my calories.  I’ve got to eat less than I do now.  

Once I master my soda problem, I will tackle my sugar consumption.  That’s gonna be hard.  

My next couple blogs will be about Keto and some other diets. 

Thanks for reading