Friday Flashback- Do’s and don’t’s of ketogenic diet

I am sharing this post from 23 October 2018 as a part of Fandango Friday Flashback

Most people who try to follow Keto diet are confused as to what they should eat and what to avoid. Here I have compiled A list of dos and don’ts of Keto diet.

In one of my previous post, you can read it here, I gave an outline of my initial daily food intake.

Now I want to help people who have started Keto diet and haven’t much information about how to go about it.

1. Meals and their timings:

It is a vital part of Keto diet to eat your meals according to a fixed schedule. Now don’t get the idea that this would tie you to an unreasonable routine. By a schedule, I mean that the time between each meal should be around the same, daily. Now if you have breakfast early in the morning, you don’t have to have it at the same time every day, but make sure that the time difference between dinner and breakfast stays (almost )the same. And apply the same principle to lunch and dinner.

2. If you are not hungry at mealtime, don’t eat. The idea of 3 meals a day or short frequent meals is not good for health. Frequent eating releases Insulin, which will hinder your weight loss and can make you Insulin resistant.

3. Appetite management:

It is natural to feel hungry initially when you start on Keto. The Macros of Keto as I explained in my previous post are:

FAT:70%

PROTEIN 25%

CARBS 5% 

You can add non-starchy vegetables to this.

Vegetables allowed on Keto: 

Eat as much as you want:

Green leafy vegetables like ;

Spinach, Iceberg, Rocket( Arugula), Mustard greens, Collard greens, Kale. Lettuce

Cruciferous vegetables like;

Cauliflower, Broccoli, Cabbage, Brussels sprouts.

High water content vegetables like;

Squash ( all types), Peppers( all types ), Cucumbers, Eggplant, Turnips, Zucchini, Celery, Asparagus. Mushrooms, Olives

Eat less of these:

Tomatoes, onions, green beans, okra, carrots

These vegetables will not only fill up your tummy but will also provide essential nutrients like Potassium, iron vitamins, especially vitamins B and C. 

Start your meal with a large plate of salad. The daily recommended amount of vegetables/salad per day is around 7-10 cups. Divide it into two servings one with lunch and the other with dinner. If you find it difficult to eat that many vegetables, then you can try a veggie smoothie.

     Avoid completely

Potato, peas, lentils, beets, yams, corn.

All the products made out of potatoes and corn also must be avoided.

4. No snacking:

This is a difficult habit to stick to, especially in the beginning. But to get your body into ketosis, you must stick to this important rule. If you feel hungry in between meals:

a. Increase your intake of fat in your meals

b. Have a glass full of water with a tablespoon full of Apple cider vinegar in it. You can also add some lemon juice to it. It will lower your urge to eat.

Hope that these tips will make it easy for you to follow Keto Diet.

I will follow up with another post of foods allowed on keto!

Thanks for visiting.

Please let me know how you like my post.

#Keepitalive

#FFF

#KetogenicDiet

#KetoDiet

#Weightloss

Friday Flashback- Supernatural- BrewNSpew Café

I am sharing this post from 16 October 2019 as a part of Fandango Friday Flashback

Eugenia is the host of BrewNSpew Café. 

Dreams are illustrations… from the book your soul is writing about you. – Marsha Norman

Presenting the week’s prompt – You may use the word(s), phrase and/or image to interpret the prompt.

Due to my blog having some youthful followers, please and thank you for not submitting anything you wouldn’t want a 10 year old to peruse or see.

Weekly prompt – supernatural – (adjective) – of or relating to an order of existence beyond the visible observable universe especially relating to God or a god, demigod, spirit, or devil. Departing from what is usual or normal especially so as to appear to transcend the laws of nature. Attributed to an invisible agent (such as a ghost or spirit).

synonyms – metaphysical, otherworldly, paranormal, preternatural, transcendent, uneartly 

prompt image – Oct. 14, 2019

~*~*~

Me; I am practical, don’t believe in the supernatural!

Her; are you sure? Because there are many ways one can experience supernatural.

Me; I don’t believe that there are any other beings than the ones that we see. 

Her; I think if you look carefully, you’ll see much more than what meets the eyes.

Me; okay I am looking carefully! What do you want me to see? Hey, where have you gone!!!

A disembodied laugh echoes in the room which is now empty except me. 

~*~*~

#Keepitalive 

#BrewNSpewCafé

Friday Flashback- The daily Four

Sharing this post from 9th October 2019 as a part of Fandango Friday Flashback

Rory is the host of The Daily Four. 

A Guy Called Bloke Banner Daily Four JPEG

The Daily Four

Season 1 – Game 12

Question Fun Directory

Welcome to The Daily Four!

Today’s Questions to the Readers are….

Are you mainly a fish, meat or veg eater?

I am basically a veg eater. I eat chicken because I should have some high class protein. Not a fan of any type of meat, or even eggs. But I love veggies! Most of them. Very few that I cannot stand!

Are we ever really truly here or do we only think we are?

Are we not? I think that this debate can be carried both ways. If we go into metaphysical, then we can argue that we are not here in our physical form, we just think we are. If we pinch ourselves real hard, it will transpire that not only we are very much here but also suffering with what circumstances we have created for ourselves.

What could you afford to live with and without?

So you wake up one morning and find that you have experienced one of the following mishaps – choose the one that you personally believe you could cope with better and or that the impact would be less invasive on your life!

The Loss of your recognised body?

The Loss of your recognised voice?

The Loss of your recognised face?

I think the best of this worst multiple-choice here would be my voice. Just like after a sore throat or laryngitis we sound different. I can probably live with that though I hope I never would have to.

What would be an ideal Promotional Giveaway?

It depends on the business. If it is clothing, the best giveaway is a discount. Nobody would refuse it ever. If it is a small merchandise, something small from the collection would be ideal. A cup from a crockery business or a spoon from a cutlery trade! I hope my suggestions were helpful.

#Keepitalive

#TheDailyFour

#FFF

Friday Flashback- 50 Words Thursday- 39

I am sharing this post from 2nd October 2019 as a part of Fandango Friday Flashback

Deb is the host this week for 50 Words Thursday. 

Welcome All to Week 39 of 50 Word Thursday.

The Rules:

  • Find the muse within the photo or line provided and follow where it leads. It can be a story, anecdote, poem. Anything!
  • The Story must be between 50 and 250 words, in 50 word increments. (so 50, 100, 150, 200 or 250 words)
  • Link back to this post with the tag 50WordThurs so that everyone can find it, or post your response in the comments below.

So, I wanted to give you a prompt for this week with an obvious theme but the real challenge is to twist this to fit your purpose.

Here’s the picture:

260919

And the words:

“I had to fight an urge to back away.” – The Somnambulist and the Psychic Thief – Lisa Tuttle

Just on a side note a Somnambulist is a sleep walker – perhaps that will give a little bit more inspiration.

~*~*~

The emergence of the figure was sudden. I had to fight an urge to back away. It looked so alien and unnatural. The river bank was deserted with only me witnessing this strange phenomenon. I grabbed my phone clicked a few pictures quickly and turned to leave, but I wasn’t quick enough. It extended a thin boney arm and took hold of my arm in a surprisingly strong grip. In a matter of seconds, it was standing next to me, it’s beady eyes fixed on my phone. I felt compelled to delete all pictures. 

When I came to, it had disappeared. 

~*~

Word count: 100

#Keepitalive 

#50WordThurs

#FFF

Friday Flashback -Tuesday Writing Prompt- Serenity

I am sharing this post from September 2019 as a part of Fandango Friday Flashback

Tuesday Writing Prompt

Today’s prompt:

The theme or word to use is “serenity.”

~*~*~

The sky is getting lighter

The purples changing into blues

A time for awakening of the world

A time of quiet and serenity

How precious is this moment

When I sit here at peace with the world

Just me and my thoughts!

~*~*~

In response to;

Tuesday Writing Prompt Challenge-September 24-2019

#FFF

Friday Flashback- Kira’s Sunday Scribbles-September 8-2019- Let me help you

I am sharing this post from 11September 2019 as a part of Fandango Friday Flashback Challenge.

20190908_192412.jpg

 ~*~

The plight of human race is hard to see

Let me help you out of this mess

A bit of leg up can help you escape

Get out of here while you still have time

Ascend the clouds and move to

Regions where life is sustainable

The heat is going to be unbearable soon here

The air, water and food soon will be

Unfit for consumption and poisonous

Now is the time to get out alive

The only consideration is , where will you go?

~*~ 

The Prompt;

Welcome to Kira’s weekly inspirational art piece.

Let the whole picture tell you a story, or dive into the small intricate details to make one up! Write a poem, a fiction piece or come up with a picture or drawing of your own, that you feel relates to it.

Feel free to copy Kira’s drawing, to add it to your own post!

In response to;

Kira’s Sunday Scribbles September 8-2019

#keepitalive

#FFF

Fight your inner demons- A repost

I am sharing this post from 5 August 2019 as a part of Fandango Friday Flashback

There are sometimes little prompting in our ears. Are they the little angels guiding us or the tiny devils trying to lead us astray? Living is all about deciding our path at the crossroads of the journey. When we are making the decision of going down a particular path, it is where we pause and listen to the inner voice that is guiding us, usually towards the best decision that should be taken. But not always! Sometimes there are other forces at work leading us on a wrong path!

Being in control of our inner feelings is not always possible. All people have a Good and a Bad ( or not so good )side to their natures. The predominant nature in our psyche has the stronger hold over our thinking and actions.

The two natures are at war constantly with each other for domination over our minds. And it depends upon us as to which side we let out. In our weaker moment the monster comes through easily. The monster (not a literal sense), is that of aggravation of our temper, selfishness, rudeness and other demons that are usually under the control of of better nature. We can plead fatigue, overwork or even being hungry as a cause of this reaction but in reality it’s a loss of control.

The monster trapped inside doesn’t always gets its way. The good side often rules the day. But when we are in a vulnerable position, like being tired or angry, the chances of these demons getting a free ride increase. The bad thing about the loss of control is that it leaves an unpleasant taste in the mouth and there maybe be some guilt trips for us on hindsight.

How to control your inner demons;

1. Think logically, and avoid all impulsive actions. Punching someone in the face may look very attractive at the moment by will have long ranging consequences, and not of the least important to your fist!

2. Take five, or even ten minutes to calm down. A time lapse and deep breathing can work wonders for the nature of reaction. The adage, “Act in hurry and repent at leisure” should be kept in mind at these occasions.

3. Try to see the view from the other side. It is true that in heated moments, we cannot think in a rational manner but seeing the view from the other side can help us understand where the ” other guy” is coming from. As they say that everyone is “Right” in a fight.

So here’s to advocating peace and serenity all around. Remember to keep your impulses under control and that would make your mind peaceful too. As the aftermath of these incidents is not very pleasant.

Let me know what you think about this post. Waiting for your feedback and comments.

#Keepitalive

#Keepcontrol

#FFF

Repost- Sleep disorders and Insomnia

I am sharing this post as a part of Fandango Friday Flashback from 29th August 2019

Beckie of Beckie’s Mental Mess has asked about sleep disorders and insomnia this week.

Multiple Sclerosis Funny | WELCOME TO ~ SUDDENLY MULTIPLE SCLEROSIS: Sleep Disorders In MS:

This week I thought we touch base on Sleep Disorders.  This can range anywhere between Insomnia, PTSD, Sleep Apnea, Intrusive Thoughts, etc…  We will start off with a few questions then a photo prompt.

Prompt #1 Questions:

Have you, or do you suffer from sleep disorders?

I suffer from insomnia off and on. It is alwaysdue to my own negligence that I end up staying awake till morning at times. It is triggered due to over-thinking, too much caffeine and eating too late in the evening.

Have you sought treatment for your sleep disorders?

No. I haven’t gone to a doctor for this. As I don’t think I need medication for it.

Have you ever had a sleep study on you, and if so, what was recommended?

No

Has your doctor prescribed medication for your sleep disorder, if so, what has worked for you?

There was a lady at GNC who recommended Melatonin. But it didn’t work for me.

Have you ever tried home remedies to alleviate your sleep disorders? 

I have tried taking a hot shower before sleeping and that helps because I suffer from restless leg syndrome too. Cutting the intake of coffee and caffeinated drinks helps too. At times a glass of milk can work too. But that I think it is the case when I cannot go to sleep because I am feeling hungry.

What’s the longest amount of time you went without sleep?

 Once while I was traveling, 23 hours. There have been many sleepless nights but then I catch up during the day. 

Prompt #2 Picture Prompt:

insomnia art - Google Search

Alert and aware 

Oh how I wish my mind would switch off

Give me a moment to relax and dose off

All the worries and the problems of life

Come crowding at me during the night

What I would not give for a few hours

Of blissful sleep, uninterrupted, just one night!

Rules:

  • Write your own post and create a pingback to the original post here.
  • There are no right or wrong answers.  Write in any format you see fit.  (Answer’s, fiction, non-fiction, poetry, poem, short prose…anything).
  • You can do one or all prompts.
  • You have from August 28th. through to September 3rd. to submit your entries.

  • Please reblog the original post in order to spread more awareness.
  • ( If you the blogger have a suggestion/question you want to ask in the future weeks, please submit them in the comment section of this post).
  • Let’s see if we can get some men involved in this weeks prompts, your viewpoint/feelings are validated here too!
  • Plus, as an added bonus, whoever responds to the following prompts will automatically be reblogged to promote your blog site and spread more awareness!

~💚~

So true !

Remember to create a pingback to this original post after you write your own post.  Also, you can choose one or all the prompts.  I really look forward to your responses.  Or, maybe I should say “We” all look forward to one another’s responses.

Thank you in advance to all the participants, we all appreciate your time and your stories that you share here!

Take Care & God Bless!  

Beckie 

~💚~

In response to;

Working on us- Sleep disorders and insomnia 

#keepitalive 

#workingonus

Tuesday Writing Prompt- A repost

I am sharing this post from 21 August 2019 as a part of Fandango Friday Flashback

Tuesday Writing Prompt

Devereaux Frazier and Beth Amanda are currently hosting the Tuesday Writing Prompt Challenge which was started by our star writer Christine Ray.

Today’s prompt:  

Use the phrase “edge of summer” in a poem or short piece of prose.

~*~*~*~*~

The edge of summer is slipping away
Fall is sliding slowly in place
The green giving way to the gold, rust and orange
Another spectacular vista soon to be created
When the weathers change the nature shows us
All the magnificent colors in her pallet
When edge of summer slips away
Bowing out gracefully to the colorful fall
In response to;

Tuesday Writing Prompt Challenge August 20-2019

#Keepitalive 

#FFF

Courage- A repost

I am sharing this post from 14 August 2019 as a part of Fandango Friday Flashback

Despite the destruction around you

You show an enviable amount of courage 

Even when circumstances are not fortuitous 

Getting up again after falling down

Then again and again

How can I not be totally impressed 

By your demeanor of reflecting wellbeing 

And ignoring the shadows which try

To overwhelm your courage every time 

I salute the mothers and their inordinate resolve

When they fight the battle all on their own. 

A tribute to all the ( single) mothers out there who make me feel humble by their courage and determination. 

In response to the following prompts;

Your daily word Prompt;

Destruction

FOWC;

Shadow

RDP;

Fortuitous

Word of the day Challenge;

Wellbeing

#Keepitalive 

#FFF

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