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Contemplations of a Ketonian

An ongoing series of informational entries

Our First Blog Entry


It has begun!  The first Keto Class was a success!  Many thanks to everyone who attended and to RWE in Plainwell, MI who graciously hosted us! What a blast!  It makes me so happy to share what I have learned! The business cards are made, and the website has launched!  Conscious Keto Consulting has gone live!  So much do and so much to learn.  Please bear with me as I get this going.  The website is under construction and new features will be showing up.  Video blogs are on their way! Stay tuned!

Our Second Blog Entry


One of my 8-year-old daughters is showing signs of insulin resistance and needs blood work done.  As a gesture of support, I am doing blood work with her.  Her time is shared between my household and her father's.  Needless to say, she has very different menus at each home.  I hope to illustrate how eating a standard American Diet drives insulin resistance, weight gain and cholesterol  by doing a small experiment.  For 2 days, we are going to eat carbs freely and see what happens.  I had blood work done back in April and aside from a slightly elevated fasting glucose, things looked great.  At that time, I was on a moderately low carb diet and exercising now and then.  I have since cleaned up my diet and have started a regular training regimen with weights 2 days a week, cardio 3-4 days a week and hot yoga 2-3 days a week.  I suspect that I am highly insulin resistant.  Sweet foods always seem to cause carb cravings and hunger, even when they are made with natural calorie free sweeteners like stevia or erythritol.  I just feel my very best, when I eat Keto.  

 I'm actually dreading this carb binge for science and solidarity. Sure, the food tastes great going down, but I know what's coming. I first found the benefits of the low carb lifestyle when I was in PA school 15 years ago.  By in large, I have followed a low carb diet ever since.  I do cheat now and then, but it leaves me feeling so poorly, I seem to fall off plan less and less often. There are so many delicious low carb replacement recipes, cheating just seems unnecessary.   Today was High Carb Day One.  We've had cereal with fruit, Chinese Buffet, candy corn, Fajitas, sweetened coffee and cake.  Ugh. I never eat like this.  My stomach is bloated and rumbly.  My hands and feet are swollen.  My appetite and carb cravings are high.  My joints ache. I feel less mentally sharp and more physically lethargic.  Keto, I miss you already. Just one more day to go.  Breathe...

Our Second Blog Entry


AHHHHH!  Back on Keto, and it tastes SO GOOD! I'm so proud of my daughter! She was very brave for the blood work!  Great job, Sophie!  I'm on the edge of my seat waiting to see the results!  I will say that I have a greater sense of compassion for anyone who has to do a 2 hour glucose tolerance test!  That glucola is VILE!!

Scrambled eggs, bacon, and sausage for lunch. Fat head pizza and salad for dinner.  I already feel better.  It never ceases to amaze me.  I really feel awful after eating "carbage." There's such a profound difference for me--some day I hope it's enough to remind me to stay on plan, but sometimes you just need beer and nachos .  LOL!  I always tell my patients that it's so much better to cheat consciously than unconsciously--until we observe our choices and behaviors, they can never change.

Based on past experience, I know it's going to take about 3 days to get my hunger and carb cravings back under control.  However,  using the Keto Os exogenous ketones helps tremendously.  It suppresses my appetite, increases mental focus, and improves my exercise performance. I am a fan of fasting, but it should happen naturally.  Once I started drinking the exogenous ketones, I found myself comfortably fasting while at work and enjoying improved concentration and memory. I even have plenty of energy to take a walk and do some stairs at noon.  Please make sure to talk to your health care provider before attempting to fast.  

In the next week or so, I plan on starting to record some videos to better explain the nuts and bolts of the Ketogenic Lifestyle, the role of Exogenous Ketones, and how to engage your healthcare provider as you make positive changes.  Please let me know if there are other topics that you'd like me to address.

Our Second Blog Entry

10/7/2017 Low Carb Stuffed Peppers!

I have to say that I love weekends.  Sleeping in.  Extra time for family and friends.  Playing outside.  And cooking.  I usually spend about 2 days a week cooking Keto foods for my family.  I work more than full-time and am very busy like most of you.  Luckily, many recipes get better with time as leftovers. This one certainly does!  Tonight I made stuffed red peppers with salad.  This is a recipe that I make by instinct and not necessarily by measuring everything out. I started by halving 3-4 red peppers and removing the seeds.  Then I blanched them in boiling water for about 5 mins.  I sauteed 1 lb of grass fed beef with a few tablespoons of butter, olive oil, 1-2 tbsp of italian seasoning, 1/2 an onion, 1-2 cloves of garlic, 1 cup of chopped mushrooms, 1 cup of finely chopped zucchini, 1 cup cauliflower rice, a splash of red wine, 1 can of Dei Fratelli pizza sauce, a handful of raw spinach, 8 oz mozzarella cheese and a few tablespoons of Parmesan cheese.   Once this cooked down, I filled the peppers which were on a cookie sheet with tin foil. Next, I covered the peppers with more mozzarella cheese. (You can never have too much cheese!)  They baked for about 20-30 min in 375 degree oven until the cheese browned.  So good!

Our Second Blog Entry

10/9/2017 Low Carb Crock Pot BBQ Ribs

Monday, Monday Monday.  Back to work!  I LOVE stomping out disease and carrying the Keto torch to the masses!  After a long day in the clinic and kids' soccer practice, you can't beat coming home to the scent of BBQ ribs filling the house!  Doesn't get much simpler than this.  A rack of ribs, 1/2 a stick of butter and a bottle of Stubbs sugar free hickory BBQ sauce.  This sauce is sold locally at the Sawall's Health food store.  Mashed Cauliflower,  sharp white cheddar cheese and some broccoli with T Marzetti Ranch Dip.  Dinner is done and the kids say "Yum!"