Find Your Inspiration

My inspiration is not a fitness icon, or rising bodybuilding star. My greatest inspiration is someone I haven't even met. In fact, he hasn't even been born yet.

Yesterday, we had the exciting experience of finding out that we were expecting a little boy! We were fortunate enough to be able to share in the exciting reveal with our closest family, and it was a memory we will never forget!

At 21 weeks along, my energy is definitely lower than it was before getting pregnant. However, after being able to finally put a defining pronoun and name to our child instead of referring to him as an "it" made everything feel all the more real. I feel a newfound sense of energy and excitement going into the future- not just for the crazy adventure of parenthood that awaits us just 4 short months from now, but also for my physical fitness and health, now and after baby arrives.

I have been diligent in my workouts and clean eating for the entirety of this pregnancy so far, but I'd be lying if I said it was always easy. It's hard to get moving some days when you feel exhausted for absolutely no reason. It's hard to stay motivated and to see the point in working out when your body and hormones insists on covering all of your hard work with that lovely extra padding that inevitably comes with pregnancy (even if you're a health nut like me). But something about learning that our little nugget was actually a little mister, rekindled the fire of my enthusiasm. Because my fitness journey is no longer just about me. Right now it is about providing a strong, healthy, and capable body to house this little guy as he continues to grow, and fueling my body with the healthiest and most nutrient dense foods so I know I am giving him everything he needs to thrive.

And when he finally arrives, my fitness journey will take a new turn. I will, of course, be working hard to get back in shape for myself, but I will now be setting an example for a brand new human being. I want him to grow up seeing the importance of health and taking care of the one body you get in this life. I want him to see that it is possible to set seemingly unattainable goals and not just achieve them, but totally dominate and crush them! I want him to be proud of me as a mother, role model, and human being, and by trying to be the best that I possibly can, I can teach him that he, too, can be and do anything if he sets his mind to it.

So thank you in advance, little guy. I can't wait to meet you and I hope I make you proud.

the Keto Diet during Pregnancy

I'm not gonna lie, despite having been following the ketogenic lifestyle for the past several years, I was not totally certain if it was something I would choose to continue in the event that I ever became pregnant. Deep down inside of me, despite knowing the research and living the lifestyle with great success, I was wary about whether keto would be the right choice during pregnancy. And honestly, that is absolutely great. You SHOULD be wary and you SHOULD do research before embarking on any new health or diet plan, especially if you are pregnant, nursing, or plan to become pregnant.

Well, as it turns out, this wasn't a decision I would have to put off long...My husband and I are excited to be expecting our first child in October 2017! We discovered the news on February 1st. Joy and jubilant excitement ensued...followed quickly by sheer panic. What would I eat?! I set out on my journey to research my burning questions.

Shameless ultrasound pic of my perfect child. A real looker, just like their mama! ;)

My first stop on the Google train was a website of the highly esteemed Maria Emmerich (a fellow Wisconsinite, I might add!). Her thoughtful article on keto during pregnancy put my mind at ease. (I highly recommend you check out her article: http://mariamindbodyhealth.com/keto-pregnancy/)

Ultimately, the only argument against following a ketogenic diet while pregnant was the concern over getting enough proper nutrients for mother and baby. And of course the usual nonsense where the author assumes ketosis is the same as diabetic ketoacidosis (which IS dangerous, but is not the same as nutritional ketosis.), and assumes that all of us keto freaks live solely off of buttery coffee and bacon. Well, obviously this all just silly and based out of well-intentioned ignorance. Eating keto does not mean ZERO carbs...it means eating low carb and choosing quality, nutrient-dense sources loaded with fiber, such as tons of leafy greens, cruciferous vegetables, etc. Not to mention, the keto lifestyle (when done intelligently) can provide a more well-rounded, high nutrient, whole food diet than the vast majority of Americans consume on a regular basis (ironically, most of these people are the loudest critics of the keto diet...). I already knew all of this, but it soothed my overactive mind to reconfirm it (I blame pregnancy brain!).

However, not one to be satisfied by Internet research alone (and you shouldn't be either!), I asked my prenatal nurse and doctor about whether my ketogenic lifestyle was safe and healthy for me and baby. At first they were confused when I told them that I ate low carb. I expected this, as there is so much confusion surrounding the keto diet and low carb, even in the medical community among esteemed health care professionals. The first question I got was, "Well...what do you eat??"  But as I proceeded to explain that my diet consists of loads of healthy fats from avocados, nuts, eggs, meats, cheese, olive and coconut oil, etc., as well as carbs from LOTS of veggies and berries (yes, you can eat these and still be in ketosis!), they were both thrilled! My doctor pointed out that eating a whole food diet like that, devoid of processed junk, artificial sweeteners, sugar, chemicals, and the like, was a good thing on its own, but consuming an abundance of healthy fats, moderate protein, and all those veggies was basically the most wonderful diet she could hope for from a patient, especially an expecting one! Naturally I was psyched and wanted to pat myself on the back for already being an excellent mother to my unborn child. ;)

I also want to point out that I have had zero morning sickness throughout my pregnancy and have had no food aversions or cravings whatsoever. I credit this largely to my nutrient-dense keto diet. While coupled with my amazing prenatal multivitamin, I can rest assured that my body and little one are thriving and healthy.

I do also enjoy carb refeeds most weekends, which consist of healthy carbs like sweet potatoes, oatmeal, fruit, etc. I choose to do this because I am still following a heavy weight lifting program throughout this pregnancy, and at almost 19 weeks along, I still feel great and my workouts have not suffered a bit yet. I also enjoy home made sweet potato fries waaaaaaay too much, so I feel good about letting myself and baby enjoy our favorite healthy snack from time to time. I also believe that pregnancy should be a time of not only physical health, but mental health. And while I love following a healthy, ketogenic lifestyle, allowing myself a "break" from being 100% on point every single day with my keto macros has helped me keep my sanity and my stress levels low. As long as I know that my carb refeeds are a limited occurrence and are focused on healthy, whole food carb sources that will fuel my body, rather than processed junk food and sweets, I can be okay with my decision. I have all the time in the world after baby comes to obsess over my macros and fat loss- but for now my main concern is keep us happy, healthy, and well fed! And right now, we are definitely all of those things! :)

I’m about to drop a bombshell here. This goes against everything we have been told for most of our lives and will simultaneously shock and fascinate you:

Fat. Is. Good.

There, I said it. In fact, fat can help you lose weight, have more energy, and have beautiful skin and shiny hair. “Sacrilege!” you say. “Aren’t we supposed to follow a low-fat diet in order to maintain our ever so important figures and so we don’t have heart problems?!” Yes and no.

Donut=BAD     Avocado=GOOD

First, we need to discuss that there is a HUGE difference in fats. When I say fats are good for you, I’m not talking about that bag of potato chips, Ramen Noodles, or that pint of ice cream you’ve been lusting after. These are loaded with trans fats and saturated fats which are the kind you want to avoid. These fats will raise your LDL (bad cholesterol), lower your HDL (good cholesterol), and increase your chances of having a heart attack or stroke. Not to mention, they’ll increase your waistline.

***Keep in mind that meats and cheeses fall into the category of saturated fats, but if eaten in moderation with a healthy diet can be a valuable source of nutrients and protein. I’m mainly (and rightly) demonizing processed foods for their fat content in this post, as I 100% fully support eating a diet of real foods (including meat and cheese if you so desire).

What I’m talking about are healthy fats from real food sources like avocados, eggs, nuts, seeds, olive oil, coconut oil, fish, etc. These are loaded with healthy unsaturated fats like Omega-3, Omega-6, linoleic acid, and oleic acid. These fats have been shown to actually improve cholesterol levels, decrease your risks for stroke and heart attacks, and they aid in fat loss! In addition, you will be fueling your brain (sharpening your mind while simultaneously reducing your risks of Alzheimer’s and Dementia), easing arthritis and joint pain, and can help you fight fatigue and balance your mood!
Do I even need to mention that you’re going to look FABULOUS?! Your fit body, boundless energy, and flawless skin and hair will be the envy of all.

Why Low-Fat Labels are Misleading

When food manufacturers take the fat out of a food they have to replace it with something else. This is usually a refined carbohydrate from sugar. Because the are digested very quickly, these refined carbs can cause a spike in blood sugar and insulin levels. When these high levels drop again, hunger is a result which often leads to overeating. These kinds of foods are often devoid of nutrients and never promote satiety, almost ensuring you will binge late. Not to mention, the extra carbs and sugar will almost certainly derail your weight loss efforts.

NOT health foods!

Do yourself a favor and ditch the unhealthy low-fat lifestyle and reach for some nutritious, delicious fats instead.
Here are a few of the staples in my kitchen that I consume every single day:

• Coconut oil– I prefer coconut oil. I use this in baking and cooking as wells as for a base to make fat bombs (tasty health treats!). Often, to increase my fat intake (and to tide me over during my fasting period of the day), I’ll add a tablespoon to a hot beverage.
• Olive Oil– I recommend finding oil that is in a dark, glass container like olive oil. This prevents the light from damaging the amazing health effects.
• Avocado– I try to eat half an avocado a day. I add it to salads, green smoothies, homemade guacamole, eggs, or even as a pizza topping!
• Eggs– I eat eggs like they’re going out of style. I love frying some up in olive oil and sprinkling with some turmeric and pink himalayan salt
• Nuts– A handful of almonds or walnuts makes a perfect brain-boosting snack, especially when you’re on the go. Just throw some in a Ziploc bag and you’re good to go!

Dealing with the naysayers- keto style

If you have even somewhat considered contemplating adopting a ketogenic lifestyle, you know allllll about the naysayers. As soon as you want to pursue a diet plan that many simply do not understand, you will undoubtedly be bombarded by criticisms and opinions from all of your friends, family, and even strangers. All of whom suddenly believe they possess a doctorate degree in biology and human nutrition. Meanwhile, they gnash on their overly-processed, sugar-laden foods as is typical in the Standard American Diet and continue to berate you for how "unhealthy" you are for eating fats. After they get done spewing their sadly uninformed and unwarranted opinions at you about how "terrible" fat is for you, and how "you NEED carbs and sugar to live", take a deep breath. Maybe take another one.... Be prepared to encounter this for the remainder of your journey into the world of ketogenic dieting. I have been a full-fledged keto-eater for over two and a half years now, and I still battle with the people closest to me not understanding the basic concepts of what I am doing. I have come to realize that no matter how many times you explain what a ketogenic diet is, nor how many times you list the NUMEROUS health benefits, if someone does not want to listen, it will simply fall upon deaf ears. I have come to believe that much of this intentional ignorance is simply to camouflage a lack of desire to change themselves. They hear about the health benefits, they see the results, they hear the rave reviews of how great keto eaters feel, but yet they stick to their guns that fat is actually the enemy. Because to acknowledge that it all sounds valid and legitimate would mean that they no longer have an excuse for not working to better their own health. But, that could take me on a whole other tangent, so we'll save that for a different time. For now, let me share with you a story that brings great pleasure to my soul:

My in-laws, God love them, are very nice people. They've always been good to us and been welcoming and kind to me since day one. However, they are incredibly unhealthy for not even being of retirement age yet. They cumulatively suffer from Diabetes, gout, COPD, Asthma, Macular Degeneration, Arthritis, fatigue, brain fog,, anxiety, high stress and the list goes on. Their diet, not surprisingly, is a train wreck. My mother in law whole-heartedly believes that if she cooks the food at home then it is considered home made and therefore healthy. Wellllll, no. Not when every dish is loaded with sugars, sauces, artificial ingredients, nutrient devoid flours, etc. Their diet is a recipe for inflammation and disease, and their increasing health problems clearly evidence that.

My father in law, I think, would be more apt to try or at least consider a healthier lifestyle, however he also claims that they are too old and far gone for it to matter, and my mother in law, more or less, is the deciding voice in their dietary choices....this seriously makes me so sad that I could cry. It is never to late to take back your health! Whether that means going keto or simply learning to make healthier food choices, it is never too late.

So anyway, long story short(ish), they have been the biggest naysayers to my husband and I regarding us following a ketogenic lifestyle. This is despite my impressive weight loss, our increased energy and mental focus, my husband's complete loss of carpal tunnel and arthritis...need I go on? But they continue to maintain that our diet surely must be terrible, bla bla bla. WELL, after we announced we were expecting a little one in October, we went out to eat with them. It is always nice going out with them, but the conversation always invariably turns to diet and nutrition (and I don't even start it! I try to keep my mouth shut about that stuff with them so I don't get frustrated!). So eventually my mother in law asks (like I knew she would), "Well what did the doctor say about your diet when you went in for your ultrasound??" And oh my gawd, it may have been the single most satisfying moment of my life when I got to inform them both that not only was my doctor okay with our diet, but when I fully explained the kinds of food we ate (tons of healthy fats, lots of veggies, no processed garbage, and low carb), she was thrilled and actually made the comment that it was an excellent diet for the average person, and certainly during pregnancy, and she wished she had more patients who were so good about their nutrition.

I seriously could not keep the smug ass smile off my face as I told them, and my husband had to try to restrain his chuckling, as he knows how long I have been waiting to fire that cannon. And, of course, they were sooooo surprised, letting out a simultaneous, "Really?!?!" Yes. There. Now will you accept that perhaps our diet is actually healthy? Or is the opinion of an esteemed medical doctor meaningless to you?!

**DISCLAIMER** 

 My in laws are wonderful people with many amazing qualities, so while this post may seem like a bashing rant on them, it is merely meant to illustrate how common it is even for the most loving and well-intentioned people in your life to not fully understand your health decisions. During these times, the best you can do is recognize that they are only voicing their opinions because they genuinely care for you, and just keep trying to explain the benefits to them.

Moral of the story: the naysayers will always be there. You just need to focus on you. Know that what you are doing is what is right for your health and body, and if you do your research, you will be consuming a nutrient dense diet that will help your body flourish and thrive throughout the years to come. The best you can do is to strive to teach by example and stand your ground when people criticize your choices. And someday, you just might get through to someone and help inspire them to pursue a healthier lifestyle. And that is honestly one of the most rewarding feelings in the world. Knowing that something I set out to do solely for my own benefit has helped to inspire others to make healthy changes in their diets and exercise makes me so unbelievably happy. It almost makes up for all the naysayers out there! ;)