Keto — Month One

Keto recipe

2016 has been a hard year on me. First my dog of over 16 years died in mid-February and it went down hill from there. Most of that was self-inflicted like binging on election news, but still, I suffered mentally, emotionally and physically this year. About a month ago, I decided to pull myself out of the mire. I started yoga. I turned off CNN. A friend introduced me to the ketogenic diet (aka keto) which is high fat/low carb.

As a former researcher (just left my FDA job last week), I had heard of this diet and it’s benefits. National Institutes of Health (NIH) is going lots of interesting and positive studies regarding the keto diet and obesity, Alzheimer’s, cancer and more. (Just Google “ketogenic and NIH study” to read for yourself.) But personally, I have never succeeded on any diet. I am not disciplined. But my friend assured me that this one is sustainable because the high fat content is very filling.

My start was rocky. I have had a long-time addiction to sugar in particular. For me, walking into Community Bakery is like an alcoholic walking into the liquor store. It’s so hard. But slowly over the past few weeks, I’ve already kicked my sugar habit. I didn’t think it was possible. No longer does a cookie or piece of buttered bread tempt me like a druggie needing a fix. Sure, I want it, but I have the power to say no. The keto diet is really working for me.

I won’t get into the details of the keto plan — there are many more knowledgeable folks on the web for that. But I can share some of my favorite recipes here. Because y’all know I love to cook, and on the keto plan I get to cook with bacon, fatty cuts of meat (which are usually cheaper than other cuts of meat), avocado, coconut oil, low-carb veggies like cauliflower and broccoli, and cheese.

Instant Pot Crack Chicken (modified a bit)

Almond Flour Pound Cake

Peanut Butter Cup Fat Bombs

Low Carb Zuppa Toscana Soup (I use my electric pressure cooker to make in a jif) — My whole family LOVES this soup.

Bacon Cheeseburger Bombs (I bake in oven instead of on grill — increase cooking time to 25 min)

Fat Bomb Hamburger Soup

Broccoli Cheese Soup in a Pressure Cooker (weekly recipe — my kids LOVE it too)

White Chocolate Latte Rocket Fuel (my morning “breakfast” — holds me over til lunch!)

I have lots of other recipes on my Low Carb Life Pinterest board — haven’t even tried the majority, so I’ll let you know which ones I like best as this progresses.

I feel so much better over the past few weeks — plus I’ve dropped about 8 pounds without feeling deprived. I look forward to what 2017 has in store for me as I continue this keto journey.

If you have any great keto recipes, please share in comments section. Thank you!

Adventure Season is Back! | Paleo Meals To Go

New Website Offers Sensible Tips for Healthier Living

Meggan Spicer has a new ebook out: $5 Family Fun that includes 50 frugal, hospital
fabulous ways for a family of four to have fun together on five dollars or less. Projects are broken into two categories: holiday/seasonal and general fun. Each idea can be modified for families of three, viagra
five, pharm or however big your clan is. The key is to utilize dollar store finds, free local services, generic brands, common household items, and starter kit items (common items that will be used in multiple projects).

Meggan asked me to share my favorite activity from the ebook with you, and I picked the Take A Hike Trail Mix. Trail MixTrail Mix – $5
No cooking required—just throw your favorite combination of trail mix ingredients ($1 each) from the dollar store together to make a personalized tasty trail mix. Scour the aisles to find what suits your tastes, but here are some options that I found:
* Pretzels
* M&Ms®
* Raisins
* Peanuts or mixed nuts
* Dried cranberries
* Chocolate chips
* Dried banana chips
* Popcorn
* Mini marshmallows
* Shredded coconut
* Goldfish®

Grab some water from home before you go. If you don’t like the taste of your city’s tap water, reduce your trail mix ingredients to four and use the extra dollar to buy bottled water from the dollar store.

I bet your little hikers will exclaim your praises when you whip out this trail mix from your backpack!
Kids enjoying the hike
Kids enjoying the hike

 

You can find Meggan online…
Blog: http://www.megganspicer.com
Facebook: http://www.facebook.com/megganspicer Instagram: @megganspicer
Pinterest: www.pinterest.com/megganspicer

Meggan Spicer has a new ebook out: $5 Family Fun that includes 50 frugal, view fabulous ways for a family of four to have fun together on five dollars or less. Projects are broken into two categories: holiday/seasonal and general fun. Each idea can be modified for families of three, women’s health
five, or however big your clan is. The key is to utilize dollar store finds, free local services, generic brands, common household items, and starter kit items (common items that will be used in multiple projects).

Meggan asked me to share my favorite activity from the ebook with you, and I picked the Take A Hike Trail Mix. Trail MixTrail Mix – $5
No cooking required—just throw your favorite combination of trail mix ingredients ($1 each) from the dollar store together to make a personalized tasty trail mix. Scour the aisles to find what suits your tastes, but here are some options that I found:
* Pretzels
* M&Ms®
* Raisins
* Peanuts or mixed nuts
* Dried cranberries
* Chocolate chips
* Dried banana chips
* Popcorn
* Mini marshmallows
* Shredded coconut
* Goldfish®

Grab some water from home before you go. If you don’t like the taste of your city’s tap water, reduce your trail mix ingredients to four and use the extra dollar to buy bottled water from the dollar store.

I bet your little hikers will exclaim your praises when you whip out this trail mix from your backpack!
Kids enjoying the hike
Kids enjoying the hike

 

You can find Meggan online…
Blog: http://www.megganspicer.com
Facebook: http://www.facebook.com/megganspicer Instagram: @megganspicer
Pinterest: www.pinterest.com/megganspicer

Gymboree Sale On Now!
Meggan Spicer has a new ebook out: $5 Family Fun that includes 50 frugal, sale fabulous ways for a family of four to have fun together on five dollars or less. Projects are broken into two categories: holiday/seasonal and general fun. Each idea can be modified for families of three, abortion
five, or however big your clan is. The key is to utilize dollar store finds, free local services, generic brands, common household items, and starter kit items (common items that will be used in multiple projects).

Meggan asked me to share my favorite activity from the ebook with you, and I picked the Take A Hike Trail Mix. Trail MixTrail Mix – $5
No cooking required—just throw your favorite combination of trail mix ingredients ($1 each) from the dollar store together to make a personalized tasty trail mix. Scour the aisles to find what suits your tastes, but here are some options that I found:
* Pretzels
* M&Ms®
* Raisins
* Peanuts or mixed nuts
* Dried cranberries
* Chocolate chips
* Dried banana chips
* Popcorn
* Mini marshmallows
* Shredded coconut
* Goldfish®

Grab some water from home before you go. If you don’t like the taste of your city’s tap water, reduce your trail mix ingredients to four and use the extra dollar to buy bottled water from the dollar store.

I bet your little hikers will exclaim your praises when you whip out this trail mix from your backpack!
Kids enjoying the hike
Kids enjoying the hike

 

You can find Meggan online…
Blog: http://www.megganspicer.com
Facebook: http://www.facebook.com/megganspicer Instagram: @megganspicer
Pinterest: www.pinterest.com/megganspicer

Gymboree Sale On Now!
Meggan Spicer has a new ebook out: $5 Family Fun that includes 50 frugal, illness
fabulous ways for a family of four to have fun together on five dollars or less. Projects are broken into two categories: holiday/seasonal and general fun. Each idea can be modified for families of three, five, or however big your clan is. The key is to utilize dollar store finds, free local services, generic brands, common household items, and starter kit items (common items that will be used in multiple projects).

Meggan asked me to share my favorite activity from the ebook with you, and I picked the Take A Hike Trail Mix. Trail MixTrail Mix – $5
No cooking required—just throw your favorite combination of trail mix ingredients ($1 each) from the dollar store together to make a personalized tasty trail mix. Scour the aisles to find what suits your tastes, but here are some options that I found:
* Pretzels
* M&Ms®
* Raisins
* Peanuts or mixed nuts
* Dried cranberries
* Chocolate chips
* Dried banana chips
* Popcorn
* Mini marshmallows
* Shredded coconut
* Goldfish®

Grab some water from home before you go. If you don’t like the taste of your city’s tap water, reduce your trail mix ingredients to four and use the extra dollar to buy bottled water from the dollar store.

I bet your little hikers will exclaim your praises when you whip out this trail mix from your backpack!
Kids enjoying the hike
Kids enjoying the hike

 

You can find Meggan online…
Blog: http://www.megganspicer.com
Facebook: http://www.facebook.com/megganspicer
Instagram: @megganspicer
Pinterest: www.pinterest.com/megganspicer

Gymboree Sale On Now!
Meggan Spicer has a new ebook out: $5 Family Fun that includes 50 frugal, epilepsy
fabulous ways for a family of four to have fun together on five dollars or less. Projects are broken into two categories: holiday/seasonal and general fun. Each idea can be modified for families of three, ophthalmologist
five, or however big your clan is. The key is to utilize dollar store finds, free local services, generic brands, common household items, and starter kit items (common items that will be used in multiple projects).

Meggan asked me to share my favorite activity from the ebook with you, and I picked the Take A Hike Trail Mix. Trail MixTrail Mix – $5
No cooking required—just throw your favorite combination of trail mix ingredients ($1 each) from the dollar store together to make a personalized tasty trail mix. Scour the aisles to find what suits your tastes, but here are some options that I found:
* Pretzels
* M&Ms®
* Raisins
* Peanuts or mixed nuts
* Dried cranberries
* Chocolate chips
* Dried banana chips
* Popcorn
* Mini marshmallows
* Shredded coconut
* Goldfish®

Grab some water from home before you go. If you don’t like the taste of your city’s tap water, reduce your trail mix ingredients to four and use the extra dollar to buy bottled water from the dollar store.

I bet your little hikers will exclaim your praises when you whip out this trail mix from your backpack!
Kids enjoying the hike
Kids enjoying the hike

 

You can find Meggan online…
Blog: http://www.megganspicer.com
Facebook: http://www.facebook.com/megganspicer
Instagram: @megganspicer
Pinterest: www.pinterest.com/megganspicer

Gymboree Sale On Now!

Visit SmartLifebites.com and Discover
Healthy Eating, pill
Fitness, store Family, Travel and Educational Information

Fairfield, NJ – August 2, 2016 – Crispy Green®, makers of freeze-dried Crispy Fruit snacks, is proud to introduce a new website SmartLifebites.com – a site that is powered by Crispy Green and focused on providing useful information and practical tips for living a healthier life. The mission of the site is to share sensible, healthy lifestyle information and ideas to help visitors maximize each day – one smart lifebite at a time.

SmartLifebites.com is the brainchild of Crispy Green’s CEO and founder Angela Liu, who has a passion for living life to the fullest and helping others to do the same. As a scientist-turned-entrepreneur, Angela has been a lifetime learner and explorer. She believes that knowledge and education help people make better decisions that can lead to a happier, healthier and more fulfilled life. Her passion has inspired the Smart Lifebites concept, which evolved into SmartLifebites.com.

The information on SmartLifebites.com is provided by professional writers and editors in the healthy lifestyle space, with content coming from a variety of sources including nutrition, fitness, family, food, travel and educational bloggers. The goal is for this site to become a destination of smart, fun and digestible “bites” of information about healthy living, so that visitors can “snack” on Smart Lifebites any time of the day, with a variety of “flavors” to suit their needs.

Providing an element of entertainment, SmartLifebites.com is introducing its official tour guide Chris B. Green and his sidekick Chirp, who will help navigate your online experience. This adorable character duo keeps the site fun for all who visit – they’re even working on some special surprises for kids (but you’ll have to visit the website to find out).

To celebrate the launch of this new website, visitors will have a chance to win a premium Chris B. Green and Chirp lunch bag simply by signing up for the e-newsletter. One lunch bag will be given away every day from today through August 31. Crispy Green is also throwing in a six-pack of Crispy Fruit snacks with each lunch bag given away. This is an excellent back-to-school promotion for kids or anyone who can use a quality lunch bag.
 

  • Made Of 80 Gram Non-Woven, Coated Water-Resistant Polypropylene
  • Size 7″ W x 10″ H x 4″ D (Folded: 7″ W x 5″ H)
  • Front Top Pocket
  • Web Carrying Handle
  • ID Holder
  • Foil Laminated PE Foam Insulation
 Lunch bag final          Mango 6-pack
About SmartLifebites.com
SmartLifebites.com™ is an interactive online gathering of ideas and information, providing knowledge to living a healthier lifestyle. Content will focus on nutrition, fitness, family, travel, education and wellness, presented in a fun, social format for easy sharing. SmartLifebites.com is powered by Crispy Green®, makers of freeze-dried Crispy Fruit Snacks.About Crispy Green
Crispy Green Inc. (crispygreen.com) is the maker of Crispy Green® Crispy Fruit (freeze-dried fruit) snacks. Crispy Fruit is a delicious, convenient way to add more fruit to your daily diet. The company was founded in August 2004 with a vision to be the leading provider of high quality, natural food products desired by everyone who wants to live a healthy and better life. Crispy Green was introduced in the United States in 2005. Since then, the company has been consistently providing high quality freeze-dried fruit snacks and adding new flavors to its Crispy Fruit line to meet market demands.

Throwback Thursday: Aboard the USNS Comfort, Fall 2007

usnscomfort In 2007, page I spent five weeks on the USNS Comfort as a nurse officer with the US Public Health Service. USNS Comfort’s Partnership for the Americas humanitarian mission, sovaldi sale which began on June 15, website like this 2007, was a major component of the President Bush’s “Advancing the Cause of Social Justice in the Western Hemisphere” initiative. Comfort visited 12 Central American, South American and Caribbean nations where its embarked medical crew provided free health care services to communities in need. The missions objective was to offer valuable training to U.S. military personnel while promoting U.S. goodwill in the region. In all, the civilian and military medical team treated more than 98,000 patients, provided 386,000 patient encounters and performed 1,100 surgeries.

This photo is of me and another nurse along with the flight crew…the beautiful, beautiful flight crew.

De Queen, Arkansas

I travel some with my job, online and De Queen, Arkansas, is where I come to most. I work with physician office staff and community members on ways to improve the cardiac health of their citizens. DeQueen of HeartsI introduced Mayor McKelvy to my friend Mark Schulte at The Sells Agency in Little Rock who did this awesome logo for the town’s healthy living initiatives. The town is improving the farmer’s market and soon will conduct a walkability audit of De Queen. The results of the walkability audit will be used to apply for a grant to improve sidewalks. Yesterday, I took blood pressures at the library and talked to people about things they could do to lower their blood pressure like reducing sodium and reading food labels. De Queen has a large Hispanic population, so I befriended Father Eddie at St. Barbara Catholic Church. He has about 1,000 Hispanics at his Sunday mass services! On September 15, the church is having their Parish Bazaar, and I’ll be here to share heart health information with this hard-to-reach audience. Anyway, I have really grown to love the people of this town.

However, De Queen itself leaves little to do after my work day is complete. I like to stay overnight and get two days of work in since it’s a five-hour round-trip drive. Hotel and dining choices are very limited (and that’s being very generous). But one little oasis in this town in Stilwell’s Restaurant. 2013-08-15 08.23.22I’ve tried eating other places in town, but I always end up wishing that I’d just stuck with Stilwell’s. This cozy little place is open pretty much all day. I’m here right now sitting in the couch area drinking my morning cafe latte. They have yummy sandwiches and soups for lunch, and I’ve even come once for dinner. (I think the menu is the same for dinner as it is for lunch.) The desserts here are awesome too. They have old-school jazz tunes playing over the speakers, and a wall of clocks set to times around the world hanging on the exposed brick. And the ladies who work here are so sweet.

So if you find yourself in De Queen, please stop by Stilwell’s for a bowl of taco soup or maybe a slice of peanut butter pie. You won’t be disappointed.

Tobacco Companies Are Mean

Screen-Shot-Front-t-shirtToday I saw a screening of Addiction Incorporated, page the true story of the tobacco companies’ commitment to addicting Americans to nicotine and the scientist who told the world about it. POWERFUL FILM. Watch the trailer. From their website:

SYNOPSIS

The true story of Victor DeNoble, search one of the most important and influential whistleblowers of all time, buy more about comes to the big screen in ADDICTION INCORPORATED.

In the 1980s, DeNoble was a research scientist at a major tobacco company, where he was tasked with finding a substitute for nicotine that would not cause heart attacks. He succeeded- but in the process, he proved something that the industry had been denying for years: that cigarettes were addictive. He also uncovered a new addictive ingredient- setting off a chain of events that still reverberates even today.

In a true act of modern-day heroism, DeNoble took his findings to the people despite a strict confidentiality agreement, eventually testifying about his research in the infamous 1994 Congressional hearings with the seven heads of the major tobacco companies. An unprecedented alliance of journalists, politicians, attorneys, and whistleblowers achieved what was once considered impossible- the first ever federal regulation of the tobacco industry, which continues to have repercussions even today.

They all come together to tell their stories in ADDICTION INCORPORATED — a story of one man risking everything to make a difference, shaking up a powerful industry and saving countless lives along the way.

TAKE ACTION
7 Steps You Can Take Now:

  • Engage your existing advocacy network by having them write letters to key legislative representatives asking them to encourage the FDA to reduce nicotine.
  • Contact us to learn how to host a screening for your organization or community.
  • Invite someone new to join your education and advocacy efforts.
  • Hold corporations accountable for their actions.  Demand truth and transparency.
  • Use #addictioninc to share how you have used the documentary with your advocacy, education or policy efforts.
  • Use #addictioninc to expose what the tobacco industry is up to now in your state.
  • Like us on Facebook

TO TAKE FURTHER ACTION AND SPREAD THE WORD, PLEASE CONTACT
gyoung@adriennejulesfoundation.org
 or addictionincorporated@acappellapictures.com

If you would like to receive updates or for us to contact you directly, please include your e-mail address.

Thank you for being a part of this engagement effort designed to support the FDA in reducing nicotine in cigarettes. We can put an end to tobacco addiction.

Yucky Gut Disease

For those with a weak stomach, capsule this post isn’t for you. I’m a nurse, ed so gross body talk kinda turns me on. I know — I’m weird. Okay, here it goes. Weak stomachs and children should turn off now.

Last week I was traveling for work — drove down to DeQueen, Arkansas, for three days meeting with physician and community partners on the cardiac disparities project that I’m doing. DeQueen has a cute little downtown square, and the people are really down-home good ole folks. But one thing it is lacking is healthy restaurant options. Besides fast food and several Mexican food places, there is only one option, Stillwell’s. I ate at Stillwell’s four times in three days. So needless to say, my diet wasn’t too healthy those three days. Then my stomach started hurting on Friday morning. Bad. Really bad.

photo(25)Friday was also the big event — the 2013 DeQueen Senior Citizen’s Appreciation Day. The 32nd annual DeQueen Senior Citizen’s Appreciation Day. It’s a big deal there. The old folks came out in droves. About 500 of them. They had a band, a dude smoking chicken to serve everyone, and lots of health screening opportunities for the seniors. The company that I work for, Arkansas Foundation for Medical Care, had a booth set up promoting the Million Hearts initiative. Anyway, I felt crappy the entire day. It felt like someone was punching me in the stomach over and over doubling me over in sharp stabs. But it wasn’t constant, so I managed to make the best of it and have a pretty fun day. Then I drove back home. By the time I got home at 4 p.m., I was shot. Went straight to bed and texted my sweet husband to pick up M from school for me.

So now the nurse in me really kicks into gear trying to diagnose me. I wasn’t constipated — pooped plenty. (WARNED YOU!) I was peeing good too. My stomach was bloated, hard and tender to the touch. Maybe it was something I ate. Blame DeQueen. Blame travel. I’m home now — surely this will pass.

Saturday was so-so. Sunday was better. Monday was great. VICTORY! Yeah, wrong. Woke up this morning back to the stomach punches. So I went to the doctor. I was diagnosed with diverticulitis. But how can this be? I eat fiber. Lots of fiber. I even eat my kale and other weird green vegetables that I get in my CSA basket each week. photo(24)I drink my Arbonne shakes and add the Fiber Boost. I add probiotics to my drinks. As a former obese person, I really try to watch what I eat most of the time. When I do eat junk, I try to keep the portion small. I don’t exercise much, but otherwise, I shouldn’t have this problem.

So here I am at home today — in my jammies, on two antibiotics and a medicine for nausea — hoping and praying to feel normal again. I’m on a bland diet and drinking lots and lots of water and Arbonne Fizz Stick (I’m addicted). The doctor is going to call me tomorrow, and we’ll discuss next steps. I have a history of gut issues, so hopefully I won’t have to blog about a colonoscopy soon.