These 2 items won blue ribbons at FCE Cultural Arts 2019.
Sunday, September 29, 2019
Sunday, September 8, 2019
Celebrating 3 years of maintaining 73 pound weight loss
One of the new pleasures in my life is being able to wear size 6 dresses. YAY
Guaranteed Weight Loss IF you follow this Keto menu
4 years ago I began the Ketogeic Diet Plan. In 6 months I lost 50 pounds and went on to lose 23 more for a total of 73 pounds lost. I have kept those pounds off for 3 years and 1 month. YAY
IF you will follow this menu, you will lose weight.
You will need to gauge the amounts according to how much you weigh. Anyone weighing over 300 can eat larger portions.
The nearer you get to your goal, the more you will need to lower your portions, but do not starve or go below 1,200 calories a day. You only teach your body to live on less and that is not good.
Breakfast: 2 to 4 eggs cooked any style and use real butter; 2 to 5 pieces of bacon, coffee or tea or diet soda, ONLY one cream or 1 TEASPOON of whipped cream per coffee cup. Cream is limited each day to ONLY 2 TABLESPOONS--that goes quickly.
Lunch: 1 can tuna, 1 boiled egg, 1 tablespoon mayonnaise, 1 green onion or slice of other style onion, 1/4 cup celery, toss into 1 cup salad mix, add 1 medium size dill pickle. Beverage from your choice of what is allowed.
Dinner: 5 to 7 ounces of baked or broiled chicken. You can eat l thigh, 1 wing, 1 leg, and 1 breast. 1 cup of allowed vegetable such as green beans, broccoli, turnip greens or tossed salad. Beverage as desired.
At some point in the day, you can eat 1 all beef hot dog with mustard as a snack. You choose the time.
You can also prepare a coconut pudding by using 1 tablespoon of non-sweetened coconut, 1 cup sprayed whipped cream from a can, 1 sweetener; mix well and let it stand a few minutes to let the coconut absorb the moisture. Eat slowly as the coconut is chewy and will be a great dessert.
NO food after 8 p.m.
Just like a football team prepares a line of defense, you need to develop several steps to use when you feel the urge to eat. You got overweight by giving in to these urges and you will need to change this habit or you will relapse.
Here are some suggestions you can follow. Most folks find that they get over the urge by the 2nd or 3rd step, but keep going if you need to. Remember, each time you succeed, you are teaching your brain to succeed the next time.
It is all in your mind. You have stinkin' thinkin'. Sit down and write a list of the reasons WHY you want to lose weight. Read your list out loudly to yourself. Circle the ones you think are the most important.
I went from size 16-18 to size 6. YAY Fashion reentered my life.
When you feel an urge to eat, yell out loudly, "Stop!" This let's your mind know it cannot go down that road.
Next, say in your head or out loudly, "Remember tomorrow." You will have to face the scales at some point. Remember tomorrow keeps you in focus for your overall goals.
3. Tell yourself if you had to go in for a test tomorrow, and they told you not to eat or drink after midnight, you would cooperate. Same thing...cooperate with your own goal.
4. Do not go near food.
5. Drink l/8 or 2 spoons full of dill pickle juice. The salty mixture quells hunger.
6. Drink a cup of broth prepared from beef or chicken cubes. Again, the salt quells hunger.
7. Eat one spoon of pure yellow mustard. This will quell leg cramps.
8. Try on some clothes and note how many sizes you have already changed or if you are just beginning, pick a piece of clothing the next size down and hold it up to yourself. DREAM of when you will be wearing it.
9. IF all these do not work, call a friend and tell them to talk you down from your crash.
IF you will follow this menu, you will lose weight.
You will need to gauge the amounts according to how much you weigh. Anyone weighing over 300 can eat larger portions.
The nearer you get to your goal, the more you will need to lower your portions, but do not starve or go below 1,200 calories a day. You only teach your body to live on less and that is not good.
Breakfast: 2 to 4 eggs cooked any style and use real butter; 2 to 5 pieces of bacon, coffee or tea or diet soda, ONLY one cream or 1 TEASPOON of whipped cream per coffee cup. Cream is limited each day to ONLY 2 TABLESPOONS--that goes quickly.
Lunch: 1 can tuna, 1 boiled egg, 1 tablespoon mayonnaise, 1 green onion or slice of other style onion, 1/4 cup celery, toss into 1 cup salad mix, add 1 medium size dill pickle. Beverage from your choice of what is allowed.
Dinner: 5 to 7 ounces of baked or broiled chicken. You can eat l thigh, 1 wing, 1 leg, and 1 breast. 1 cup of allowed vegetable such as green beans, broccoli, turnip greens or tossed salad. Beverage as desired.
At some point in the day, you can eat 1 all beef hot dog with mustard as a snack. You choose the time.
You can also prepare a coconut pudding by using 1 tablespoon of non-sweetened coconut, 1 cup sprayed whipped cream from a can, 1 sweetener; mix well and let it stand a few minutes to let the coconut absorb the moisture. Eat slowly as the coconut is chewy and will be a great dessert.
NO food after 8 p.m.
Just like a football team prepares a line of defense, you need to develop several steps to use when you feel the urge to eat. You got overweight by giving in to these urges and you will need to change this habit or you will relapse.
Here are some suggestions you can follow. Most folks find that they get over the urge by the 2nd or 3rd step, but keep going if you need to. Remember, each time you succeed, you are teaching your brain to succeed the next time.
It is all in your mind. You have stinkin' thinkin'. Sit down and write a list of the reasons WHY you want to lose weight. Read your list out loudly to yourself. Circle the ones you think are the most important.
When you feel an urge to eat, yell out loudly, "Stop!" This let's your mind know it cannot go down that road.
Next, say in your head or out loudly, "Remember tomorrow." You will have to face the scales at some point. Remember tomorrow keeps you in focus for your overall goals.
3. Tell yourself if you had to go in for a test tomorrow, and they told you not to eat or drink after midnight, you would cooperate. Same thing...cooperate with your own goal.
4. Do not go near food.
5. Drink l/8 or 2 spoons full of dill pickle juice. The salty mixture quells hunger.
6. Drink a cup of broth prepared from beef or chicken cubes. Again, the salt quells hunger.
7. Eat one spoon of pure yellow mustard. This will quell leg cramps.
8. Try on some clothes and note how many sizes you have already changed or if you are just beginning, pick a piece of clothing the next size down and hold it up to yourself. DREAM of when you will be wearing it.
9. IF all these do not work, call a friend and tell them to talk you down from your crash.
Saturday, August 31, 2019
101 Things to Make or Do With Plastic Bags--my latest book
This book needs to be in every home and library in the USA.
Saturday, August 3, 2019
Millionplasticbagsgone.godaddysites.com
Hope you'll check out my new website on GoDaddy.
Millionplasticbagsgone.godaddysites.com
Learn how to make something with plastic bags before you throw them away.
Join me in my campaign to rid the earth of one million plastic.
Millionplasticbagsgone.godaddysites.com
Join me in my campaign to rid the earth of one million plastic.
Sunday, July 28, 2019
millionplasticbagsgone.godaddysites.com
Check out my new website
Many thanks for viewing my blog.
It cross the 250,000 views number this week. So happy that others share in my hobbies and interests.
Photo of me wearing a dress made from one plastic bag. I have set a goal of ridding the earth of 1,000,000 or one million plastic bags.
You can help.
Friday, July 26, 2019
Sunday, July 14, 2019
Globe had been defaced with gold paint YUCK
I have been searching for a globe for the last few weeks with plans to cut it in half and make a hanging light fixture. I found one yesterday at the Habitat for Humanity Thrift Store in Oak Ridge, BUT some idiot had spray painted it all over with gold paint and had written "Make the world a beautiful place," on it. YUCK!
I could tell that the paint was coming of in spots, so I thought if I could get some paint remover, maybe it would come off without hurting the colors on the globe. I asked a clerk in the store what he thought and he said he had some Goof Off which would cut the paint, he thought. So, he got the bottle of Goof Off and sprayed a spot and the paint came right off without damage to the colors. They sold me the globe for $4 because of the damage. YAY I stopped on the way home and bought Goof Off at the Dollar General Store and sprayed on the globe. The paint comes off, BUT in layers. Some spots had 4 layers of paint, so I am continuing to work with it. I have some more to go, but it looks no worse for the wear.
THIS IS WHY I THRIFT SHOP>
Monday, July 1, 2019
A friend modeled hair bows from plastic bags.
My friend, Annie, volunteered to model two hair bows made from plastic bags. Isn't her hair beautiful? Making hair bows is a fun project and would be great for students and parents to enjoy this summer.
Ojo de Dios or Eye of God
Plastic bag dress--made from one huge bag
I have been researching the numerous ways we could reuse plastic bags. Friends have been bringing donations of bags to me for this project. One bag was so large it struck me that it could be made into a dress. I cut a few spots and pulled it over my head and accessorized. Everyone loves it. Sunday, June 23, 2019
Tie dye dress and jacket
I was given a box of free clothes. The white dress was in the box. I decided to tie dye it, and needed a top, so i shopped at Goodwill and found a white hooded, jacket and tie dyed it to match. 
Table made from cedar slab by Martha Rose Woodwar
Saturday, May 11, 2019
Tim's strawberries were a huge hit at today's plant swap.
THANKS!!! He says he will return in October with fresh figs. Can't wait!
Photos from Spring East Tennessee Plant Swap
These were the plants I swapped for at today's meeting.
East Tennessee Plant Swap May 11, 2019
These iris were given to me at the last swap and lived through the winter.
By Martha Rose Woodward, Advertising Committee
Once again approximately 50 to 70 avid gardeners and plant lovers
gathered at the large shelter at New Harvest Park in Knoxville, Tennessee to
swap plants, enjoy friendships, and share a tasty meal. Although the day started off with a light rain, it soon stopped, making for great weather for most of the event.
The unexpected, big hits of the day were
fresh, homegrown strawberries from Tim’s place in Grainger County and
birdhouses along with a pack of seeds from Joe and Josh’s Landscaping. Joe and Josh, long-time members of the group, hand-made the birdhouses, especially for their
fellow swappers.
Shelia also brought a table full of
gardening, cooking, and sewing books and magazines, and Barrett sent his famous
signs hand-painted with garden terms and names.
Swappers in trucks, vans, and trunks arrived laden with a wide variety of plants while members of the group were
eager to see old friends, discuss knowledge of plants, swap plants, or give
them away. The same trucks, vans, and trunks happily drove away filled with plants that
found new homes.
A potluck lunch was shared while a few
stranglers arrived. These folks joined in all the fun and found plants to swap
while giving theirs away with plenty of lively discussions. Several new faces were seen throughout the event.
Most everyone found their way to Tim’s
table full of strawberries where he was cutting the stems from the berries and passing them out as quickly as possible. Folks were soon munching the luscious, sweet treats
while listening to Tim discuss his growing techniques. He also shared
numerous strawberry plants and many other items with the group.
The East Tennessee Plant Swap is open to
everyone. The group meets 2 times a year (May and October) and is free other than a donation of a few dollars
needed to pay for rent on the shelter and hosting for the web site. All you have to do to become a member is attend a meeting. There are no dues or membership fees.
More information can be found
at www.easttnplantswap.com.
Sunday, April 21, 2019
What to eat on Keto to be successful at weight loss.
I've had several questions about Keto. Here are the answers:
What I eat to MAINTAIN loss of 73 pounds.
Not much different from what I ate to lose the weight.
Martha Rose's Daily Food Diary.
Breakfast: (either of these menus for any day of the week):
3 pieces of crisp bacon, and/or l egg cooked in real butter any style; coffee with one creamer or diet coke, or water NO JUICE!!!!!!!!!! JUICE is pure sugar.
OR
2 pieces crisp bacon and/or 2 eggs any style; can cook in real butter
1 coffee (with ONLY one creamer) or one cup of tea or one diet cola, and
1 egg any style
OR
2 pieces sausage, 1 egg any style, choice of beverage
OR
bacon and sausage---in other words, mix bacon, sausage and eggs
Lunch: 1 package tuna, 1 tablespoon mayonnaise, squirt mustard, hot sauce, 1 cup (handful) lettuce with 1 tablespoon ranch dressing. OR 4 smoked hot dogs (all beef), OR any other fatty meat (I limit servings to 4 to 5 ounces), squirt mustard, 1 cup some dark green vegetable like broccoli, turnip greens, green beans cooked in butter. iced tea, diet coke, coffee or water
Dinner: Any of these choices; I rotate favorite recipes and enjoy about 12 to 15 from list
when I want to prepare them: chicken wings, Keto pizza, grilled steak, ribs or pork butt, baked chicken, mashed cauliflower with cheese along with pork chop or meat dish, keto tacos (made with pork skins instead of taco shells), Keto casserole made with pork skins, tomato sauce, ground beef or turkey, zucchini hash browns topped with sour cream, bacon lettuce and tomato sandwiches (NO bread), baked chicken with salad, grilled fish with broccoli with cheese sauce and butter, deviled eggs with choice of meat, hamburger with cheese, tomato, lettuce, pickle; onion, Polish sausage fried with cabbage and dried onions. List can go on and on.
Limit portions according to your size. I am 5'4". A perfect portion for me is 4 to 5 ounces. I ate more when I was heavier. As I lost pounds, I trimmed portions off so am eating smaller amounts. Makes sense: A smaller person should eat less food. Duh.
I often wheel in to Buddy's BBQ and order one pound of ribs with no sauce. The entire pound is both my lunch and dinner for that day. I might add a pickle or l/2 cup of some veggie. YES, you can eat the ENTIRE POUND OF RIBS.
Also, IF you do NOT order the biscuits and can limit yourself to leg and thigh, you can order KFC once a week, be sure it is original recipe. Add a serving of veggie and peppers or pickles and you have a great meal. KFC has changed the way they bread their chicken so as to meld with the KETO style of preparing food. I use this as a meal once a week, but no more.
Enjoy one dessert per day. Only eat l/2 cup. Use sour cream, whipped cream, and cream cheese and REMEMBER, ONLY 2 tablespoons per day each. Search internet for recipes. Here is one I made up:
2 tablespoons of real, non-sugared coconut flakes, spray whipped cream into a bowl and fill it about 3/4 full...I use a cereal bowl...sweeten with Sweet N Low or your choice of sweetner. Stir and enjoy. Spray whipped cream is allowed any day.
Keep cheese to 2 ounces per day. IF you are not losing, you should stop eating cheese and see if that breaks your stall.
Drink when thirsty. Do not go overboard on water. Use tea, coffee, or diet sodas when needed, but limit to reasonable servings. 8 to 12 a day would not be reasonable. NO one needs to drink tons of water. The people who sell bottled water put out the findings that drinking water helps with weight loss---a trick...tons of water is not good for kidneys and bladder. You can die from drinking too much water.
Rules:
Pay chose attention to total CARBS. No such thing as net carbs. A carb is a carb. Up to 20 grams a day; no more. Veggies have a lot of carbs and are NOT free foods.
Eat REAL food. Nothing from a bag (except pork rinds) or a box.
Eat when hungry.
Stay prepared. Keep foods on hand you know are what you need to be eating.
Do not buy junk foods.
No nuts until you have gotten to your goal weight.
At a meal, eat enough to sustain you for 3 to 4 hours.
Eat from choices/ no cheating
Eat when body needs food NOT when time for a meal.
Limit snacking.
Limit food after 8 PM.
Have a full photo made of yourself at your current weight: hard to do, but you will be glad you have it.
Weigh often. I vowed to weigh every day for a year and it helped me immensely to stay on point. Expect your weight to fluctuate daily. Can go up and down as much as 2 pounds. Do NOT get upset over an unexplained gain. YOUR body will do what you body will do.
Keep a detailed food diary. You will be glad you did. You will want to remember some great recipes.
Keep records of your losses for future references. Again, you will be glad you did.
Reward yourself for "non-scale" successes.
Make adjustments as needed.
Expect to hit stalls.
REMEMBER: NO ONE GETS A VOTE AS TO WHAT YOU GET TO EAT BUT YOU.
Do NOT pay attention to others and what they say or might think. IF they make a comment, repeat, "You do not get a vote in what I eat."
HOW do you start on Keto? Make sure the next meal you eat has very few carbs--read labels. Enjoy fatty meat and leafy green veggies, but do not go overboard with veggies as some a high in carbs. Keep that plan going...that's it. IF you get so hungry you think you will go nuts, fix 3 pieces of bacon, eat them, and you will feel better. Eggs and bacon will always be your friend.
IF you have a true hunger alert, boil eggs and eat one with an 8 ounce glass of tea or water. If that does not quell you hunger, eat another boiled egg and smear it with mayonnaise and drink another glass of tea or water. If that does not quell hunger, go for the 3rd egg. Most folks report they never get to the 3rd egg. Remember, deviled eggs are free. You can eat daily. You can also eat 2 dill pickles a day and drink the juice which is vinegar and is good for you--keeps inflammation down.
REMEMBER to write down every bite you eat and time of day. Eat ONLY when hungry. Figure out if you are eating for pleasure, for anxiety, for enjoyment or for fuel.
Sunday, March 3, 2019
How I lost 73 pounds and have kept it off 2 years and 3 months.
How to Lose Weight on High Fat/Low Carb Food Plan
Viewers had several questions about Keto. Here are the answers:
What I eat to MAINTAIN loss of 73 pounds.
Not much different from what I ate to lose the weight.
Martha Rose's Daily Food Diary.
Breakfast: (either of these menus for any day of the week):
3 pieces of crisp bacon, and/or l egg cooked in real butter any style; coffee with one creamer, or diet coke, or water NO JUICE!!!!!!!!!! JUICE is pure sugar.
OR
2 pieces crisp bacon and/or 2 eggs any style; can cook in real butter
1 coffee (with ONLY one creamer) or one cup of tea or one diet cola, and
1 egg any style
OR
2 pieces sausage, 1 egg any style, choice of beverage
OR
bacon and sausage---in other words, mix bacon, sausage and eggs
Lunch: 1 package tuna, 1 tablespoon mayonnaise, squirt mustard, hot sauce, 1 cup (handful) lettuce with 1 tablespoon ranch dressing. OR 4 smoked hot dogs (all beef), OR any other fatty meat (I limit servings to 4 to 5 ounces), squirt mustard, 1 cup some dark green vegetable like broccoli, turnip greens, green beans cooked in butter. iced tea, diet coke, coffee or water
Dinner: Any of these choices; I rotate favorite recipes and enjoy about 12 to 15 from list
when I want to prepare them. :
chicken wings, Keto pizza, grilled steak, ribs or pork butt, baked chicken, mashed cauliflower with cheese along with pork chop or meat dish, keto tacos (made with pork skins instead of taco shells, Keto casserole made with pork skins, tomato sauce, ground beef or turkey, faux hash browns made from zucchini noodles topped with sour cream, bacon lettuce and tomato sandwiches (NO bread), baked chicken with salad, grilled fish with broccoli with cheese sauce and butter, deviled eggs with choice of meat, hamburger with cheese, tomato, lettuce, pickle; onion, Polish sausage fried with cabbage and dried onions. List can go on and on.
Limit portions according to your size. I am 5'4". A perfect portion for me is 4 to 5 ounces. I ate more when I was heavier. As I lost pounds, I trimmed portions off so am eating smaller amounts. Makes sense: A smaller person should eat less food. Duh.
I often wheel in to Buddy's BBQ and order one pound of ribs with no sauce. The entire pound is both my lunch and dinner for that day. I might add a pickle or l/2 cup of some veggie. YES, you can eat the ENTIRE POUND OF RIBS.
Also, IF you do NOT order the biscuits and can limit yourself to leg and thigh, you can order KFC once a week, be sure it is original recipe. Add a serving of veggie and peppers or pickles and you have a great meal. KFC has changed the way they bread their chicken so as to meld with the KETO style of preparing food. I use this as a meal once a week, but no more.
Enjoy one dessert per day. Only eat l/2 cup. Use sour cream, whipped cream, and cream cheese and REMEMBER, ONLY 2 tablespoons per day each. Search internet for recipes. Here is one I made up:
2 tablespoons of real, non-sugared coconut flakes, spray whipped cream into a bowl and fill it about 3/4 full...I use a cereal bowl...sweeten with Sweet N Low or your choice of sweetner. Stir and enjoy. Spray whipped cream is allowed any day.
Keep cheese to 2 ounces per day. IF you are not losing, you should stop eating cheese and see if that breaks your stall.
Drink when thirsty. Do not go overboard on water. Use tea, coffee, or diet sodas when needed, but limit to reasonable servings. 8 to 12 a day would not be reasonable. NO one needs to drink tons of water. The people who sell bottled water put out the findings that drinking water helps with weight loss---a trick...tons of water is not good for kidneys and bladder. You can die from drinking too much water.
Rules:
Pay chose attention to total CARBS. No such thing as net carbs. A carb is a carb. Up to 20 grams a day; no more. Veggies have a lot of carbs and are NOT free foods.
Eat REAL food. Nothing from a bag (except pork rinds) or a box.
Eat ONLY when hungry. Learn real hunger is when you have not eaten 3 or more hours.
Stay prepared. Keep foods on hand you know are what you need to be eating.
Do not buy junk foods.
Eat l/4 cup of sauerkraut per day and one dill pickles--needed as probiotics.
No nuts until you have gotten to your goal weight.
At a meal, eat enough to sustain you for 3 to 4 hours.
Eat from choices/ no cheating
Eat when body needs food NOT when time for a meal.
Limit snacking.
Limit food after 8 PM.
Have a full photo made of yourself at your current weight: hard to do, but you will be glad you have it.
Weigh often. I vowed to weigh every day for a year and it helped me immensely to stay on point. Expect your weight to fluctuate daily. Can go up and down as much as 2 pounds. Do NOT get upset over an unexplained gain. YOUR body will do what you body will do.
Keep a detailed food diary. You will be glad you did. You will want to remember some great recipes.
Keep records of your losses for future references. Again, you will be glad you did.
Reward yourself for "non-scale" successes.
Make adjustments as needed.
Expect to hit stalls.
REMEMBER: NO ONE GETS A VOTE AS TO WHAT YOU GET TO EAT BUT YOU.
Do NOT pay attention to others and what they say or might think. IF they make a comment, repeat, "You do not get a vote in what I eat."
HOW do you start on Keto? Make sure the next meal you eat has very few carbs--read labels. Enjoy fatty meats and leafy green veggies, but do not go overboard with veggies as some are high in carbs. Keep that plan going...that's it. IF you get so hungry you think you will go nuts, fix 3 pieces of bacon, eat them, and you will feel better. Eggs and bacon will always be your friend.
IF you have a true hunger alert, boil eggs and eat one with an 8 ounce glass of tea or water. If that does not quell you hunger, eat another boiled egg and smear it with mayonnaise and drink another glass of tea or water. If that does not quell hunger, go for the 3rd egg. Most folks report they never get to the 3rd egg. Remember, deviled eggs are free. You can eat daily. You can also eat 2 dill pickles a day and drink the juice which is vinegar and is good for you--keeps inflammation down.
REMEMBER to write down every bite you eat and time of day. Eat ONLY when hungry. Figure out if you are eating for pleasure, for anxiety, for enjoyment or for fuel. Always ask yourself, "Am I trying to fill a need with food?" "What feeling am I trying to hide?" "Am I bored?" Redirect your behavior to something positive. Remember, sleep is better than eating.
What I eat to MAINTAIN loss of 73 pounds.
Not much different from what I ate to lose the weight.
Martha Rose's Daily Food Diary.
Breakfast: (either of these menus for any day of the week):
3 pieces of crisp bacon, and/or l egg cooked in real butter any style; coffee with one creamer, or diet coke, or water NO JUICE!!!!!!!!!! JUICE is pure sugar.
OR
2 pieces crisp bacon and/or 2 eggs any style; can cook in real butter
1 coffee (with ONLY one creamer) or one cup of tea or one diet cola, and
1 egg any style
OR
2 pieces sausage, 1 egg any style, choice of beverage
OR
bacon and sausage---in other words, mix bacon, sausage and eggs
Lunch: 1 package tuna, 1 tablespoon mayonnaise, squirt mustard, hot sauce, 1 cup (handful) lettuce with 1 tablespoon ranch dressing. OR 4 smoked hot dogs (all beef), OR any other fatty meat (I limit servings to 4 to 5 ounces), squirt mustard, 1 cup some dark green vegetable like broccoli, turnip greens, green beans cooked in butter. iced tea, diet coke, coffee or water
Dinner: Any of these choices; I rotate favorite recipes and enjoy about 12 to 15 from list
when I want to prepare them. :
chicken wings, Keto pizza, grilled steak, ribs or pork butt, baked chicken, mashed cauliflower with cheese along with pork chop or meat dish, keto tacos (made with pork skins instead of taco shells, Keto casserole made with pork skins, tomato sauce, ground beef or turkey, faux hash browns made from zucchini noodles topped with sour cream, bacon lettuce and tomato sandwiches (NO bread), baked chicken with salad, grilled fish with broccoli with cheese sauce and butter, deviled eggs with choice of meat, hamburger with cheese, tomato, lettuce, pickle; onion, Polish sausage fried with cabbage and dried onions. List can go on and on.
Limit portions according to your size. I am 5'4". A perfect portion for me is 4 to 5 ounces. I ate more when I was heavier. As I lost pounds, I trimmed portions off so am eating smaller amounts. Makes sense: A smaller person should eat less food. Duh.
I often wheel in to Buddy's BBQ and order one pound of ribs with no sauce. The entire pound is both my lunch and dinner for that day. I might add a pickle or l/2 cup of some veggie. YES, you can eat the ENTIRE POUND OF RIBS.
Also, IF you do NOT order the biscuits and can limit yourself to leg and thigh, you can order KFC once a week, be sure it is original recipe. Add a serving of veggie and peppers or pickles and you have a great meal. KFC has changed the way they bread their chicken so as to meld with the KETO style of preparing food. I use this as a meal once a week, but no more.
Enjoy one dessert per day. Only eat l/2 cup. Use sour cream, whipped cream, and cream cheese and REMEMBER, ONLY 2 tablespoons per day each. Search internet for recipes. Here is one I made up:
2 tablespoons of real, non-sugared coconut flakes, spray whipped cream into a bowl and fill it about 3/4 full...I use a cereal bowl...sweeten with Sweet N Low or your choice of sweetner. Stir and enjoy. Spray whipped cream is allowed any day.
Keep cheese to 2 ounces per day. IF you are not losing, you should stop eating cheese and see if that breaks your stall.
Drink when thirsty. Do not go overboard on water. Use tea, coffee, or diet sodas when needed, but limit to reasonable servings. 8 to 12 a day would not be reasonable. NO one needs to drink tons of water. The people who sell bottled water put out the findings that drinking water helps with weight loss---a trick...tons of water is not good for kidneys and bladder. You can die from drinking too much water.
Rules:
Pay chose attention to total CARBS. No such thing as net carbs. A carb is a carb. Up to 20 grams a day; no more. Veggies have a lot of carbs and are NOT free foods.
Eat REAL food. Nothing from a bag (except pork rinds) or a box.
Eat ONLY when hungry. Learn real hunger is when you have not eaten 3 or more hours.
Stay prepared. Keep foods on hand you know are what you need to be eating.
Do not buy junk foods.
Eat l/4 cup of sauerkraut per day and one dill pickles--needed as probiotics.
No nuts until you have gotten to your goal weight.
At a meal, eat enough to sustain you for 3 to 4 hours.
Eat from choices/ no cheating
Eat when body needs food NOT when time for a meal.
Limit snacking.
Limit food after 8 PM.
Have a full photo made of yourself at your current weight: hard to do, but you will be glad you have it.
Weigh often. I vowed to weigh every day for a year and it helped me immensely to stay on point. Expect your weight to fluctuate daily. Can go up and down as much as 2 pounds. Do NOT get upset over an unexplained gain. YOUR body will do what you body will do.
Keep a detailed food diary. You will be glad you did. You will want to remember some great recipes.
Keep records of your losses for future references. Again, you will be glad you did.
Reward yourself for "non-scale" successes.
Make adjustments as needed.
Expect to hit stalls.
REMEMBER: NO ONE GETS A VOTE AS TO WHAT YOU GET TO EAT BUT YOU.
Do NOT pay attention to others and what they say or might think. IF they make a comment, repeat, "You do not get a vote in what I eat."
HOW do you start on Keto? Make sure the next meal you eat has very few carbs--read labels. Enjoy fatty meats and leafy green veggies, but do not go overboard with veggies as some are high in carbs. Keep that plan going...that's it. IF you get so hungry you think you will go nuts, fix 3 pieces of bacon, eat them, and you will feel better. Eggs and bacon will always be your friend.
IF you have a true hunger alert, boil eggs and eat one with an 8 ounce glass of tea or water. If that does not quell you hunger, eat another boiled egg and smear it with mayonnaise and drink another glass of tea or water. If that does not quell hunger, go for the 3rd egg. Most folks report they never get to the 3rd egg. Remember, deviled eggs are free. You can eat daily. You can also eat 2 dill pickles a day and drink the juice which is vinegar and is good for you--keeps inflammation down.
REMEMBER to write down every bite you eat and time of day. Eat ONLY when hungry. Figure out if you are eating for pleasure, for anxiety, for enjoyment or for fuel. Always ask yourself, "Am I trying to fill a need with food?" "What feeling am I trying to hide?" "Am I bored?" Redirect your behavior to something positive. Remember, sleep is better than eating.
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