My fitness tracker II

I started my walking journey three years ago. It all started when I brought my fitness tracker, Fitbit. I have to admit that I have not been able to achieve all my fitness goals. I thought that I would but I am still quite a way to my targets. These basically are my weight targets. The target that I have achieved are my walking goals.

My tracker, makes me get up and walk for 250 steps, during at least five hours a day. It reminds me that I haven’t achieved my daily steps goal. If I am a bit short on getting to my goal for the day, there is an encouraging message on my app. And similarly, if I go 25% beyond my goal, I get a well done message. These all motivational messages and prompts keep me on my toes, literally. So when I got my summary for the year 2018, I thought I would share it with you all, as a way of acknowledging the help I get from my Fitbit to achieve my walking goals and also to let people know that if I can walk that much, you can too. We just need the proper motivation.

There are numerous benefits of walking for you. Health, both physical and mental is greatly improved by taking a walk, at least five days a week. There is a boost in the mood levels and confidence of people walking daily. Walking stimulates the blood flow though the brain and you can get many new ideas and maybe solve problems irking your mind.

So put on those walk shoes, which are sitting in your closet and head out. Or if it’s too cold or hot, rainy or foggy, stay indoors and walk in the house. I walk indoor if it’s not a good time to walk outside. The aim is to walk, so do that. Whatever the weather or time.

I wrote this post a while ago, about my fitness tracker and how it helps me with keeping track of my steps, sleep and intake.

My fitness tracker

You can check out this post about walking too!

Walk your way to a better physical and mental health

#Keepitalive

#Walkingforhealth

#Healthyliving

#Goodhealth

Foods allowed in ketogenic diet.

In my last post I gave you a list of vegetables which can be eaten without restriction on Keto diet.

Here I will talk about all the other food groups that can be eaten on Keto diet.

1. Proteins:

In Keto diet, you should be eating a controlled portion of protein. The ideal amount is between 3-6 oz of meat, fish , poultry and eggs.

Grass fed organic meats, like Beef, Lamb, pork and best of all organ meat which have high fat content are ideal.

Fatty fish, like Tuna, Salmon, Sardines, Trout, Halibut and other high fat fish. Seafood like Oysters, Shrimp, Squid, Scallops , Lobster etc.

Eggs, preferably free range eggs are excellent for Keto diet . Eggs have the perfect macros for Keto.

For people who don’t want to eat Animal Protein, Vegetarian protein can be subsituted.

Vegetarian proteins:

Organic fermented Soy products like tofu and tempeh in smaller amounts. Lentil, Seeds like pumpkin, sunflower and sesame seeds. Sprouted berms, Mushrooms are some of the veggie proteins you can have.

2. Fats:

The most important and unusual part of the keto diet are the fats.

Coconut oil and butter, avocado oil, olive oil, almond butter , peanut butter ( with no sugar added). Grass fed butter are all the good fats that can be used. The ratio of fats consumed keeps on changing as you progress with ketosis.

3. Dairy:

Small amounts of cheese ( up to 3 oz) can be taken in a day with meals. Feta, Brie, cream cheese ( not cream cheese spread) heavy cream and Sour cream can be a part of your daily diet. Greek yogurt or hung yogurt can also be used.

4. Nuts:

Some nuts are very high in fat and are good for inducing the body into Ketosis . But since they are calorie dense ( have a lot of calories) eat them in small quantities. Pecans, Macadamia , almonds Walnuts, Hazelnut and Brazil nuts are all good. Other nuts like Cashews, peanuts and pistachios have a higher carb content and should be used sparingly.

5. Fruits:

Unfortunately, most fruits being high in carbs are not allowed on Keto diet. Only berries, like Blackberry, Blueberries and Strawberries can be eaten in small amounts. Lemon and lime can be used freely. Avocado can be used daily. But not too much. An avocado a day should be fine.

For further help, please look up my previous posts on this subject,

Here and Here

Hope that this post helps to some degree in choosing what to eat on KETO Diet.

Waiting for your comments and feedback.

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#KetogenicDiet

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#Keepitalive