Bonus Post

I was looking at YouTube, following what I have just written in my last post, and I found a couple of new-to-me Keto friendly recipe channels. I subscribed to them both, and now I'm passing them on to all of you.

Always double check a recipe, that you get from someone else. It's simply in your best interest to be sure that any nutrition values, that they may list, are both accurate and coincide with your dietary limitations.
Creating the recipe, using accurately weighed and measured ingredients, in MyFitnessPal, is the best way I know to confirm those.

I hope you are able to use their recipes;

• Headbanger's Kitchen. Looks like he has it going on. Can't wait to start trying recipes.
• Healthy Recipe Channel. The first recipe I saw was the Cauliflower Grilled Cheese. For me, that will require a bit of downsizing, but I can't wait to try it.

Comments are welcome. And if you'd like to offer support, or if you appreciate the provided information, please use the following link:

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Some of What I've Learned About Keto and Healthy Dieting

It has come to my attention that I need to provide some concise information about the Ketogenic Diet, aka. Keto, as I'm following it. If you have differing information, please feel free to share (with links, where possible) in comments.

The Fallacy of Low-Fat Diets
In order to avoid duplicating whole or partial articles, within my post, I'm adding links here. Any text, with a given link, is my notes and commentary.

• How the Ideology of Low Fat Conquered America. This is the longest, most comprehensive, article I found. It is a bit repetitive though. And it only covers information available as of 2008. So it is a bit "behind the times". But if you balance it with the following articles, I think the aggregate will make sense.
• 2: The Origin of the Low-Fat, High-Carbohydrate Diet. I thought about skipping the first article, and just adding this one, but this is missing a few points that I consider critical. If it turns out that Keto is not a fit for you, try reading the list of articles, on the side-bar, on this page.
• The History of the Low-Fat Diet. Short and concise, with good conclusions. And she's a dietitian to boot.
• Low-Fat Diet. Hopefully everyone can translate the occasional typo's and other errors, and get the useful information from this article.
• I was unable to find a reference to the galvanizing point, that I have referenced IRL, previous to now. So I'm going to try to stop using it. Though if I find a reputable reference to it, I may link it in later.

Overall, I'm of the opinion that (at least for me) the standard low-fat diet would do more harm than good. At the very least, I believe the data above shows the futility of following the much-lauded original low-fat diet. And I am prepared to believe that there may be different low-fat, or reduced calorie diets, that work better for some people. 
As always, don't just take my word for it....

KETO IS NOT FOR EVERYONE!
PLEASE check with your doctor first, BEFORE beginning such a serious diet plan! At the very least, be sure you are properly monitored, by a licensed physician.
Potential complications of Keto seem to stem primarily from "ketoacidosis". Symptoms and causes are explained here;  Ketoacidosis. So keep watch on your health, while on this or any other intensive diet or exercise routine.

Keto Food Pyramid 
The keto food pyramid is almost the opposite of the "standard" American food pyramid, that most Americans are familiar with. I'm going to give the percentages that I use below. What you wind up with may be a bit different. This is just a sort of "Rule of Thumb".

• On top are the Carbohydrates. This makes up only about 5% of my calories.
• In the middle, we have Protein. I keep it under about 20% each day.
• And at the base is Fat. And, yes, that means I get 75% of my calories here!

It actually takes some creativity to pack that much fat in. But I'll get more into that elsewhere. Check out my "Keto Friendly" recipes and "Tips", posted on this blog.

Ketogenesis Explained
Burning FAT, instead of sugar, for the vast majority of daily energy, provides much more stable and sustainable energy without causing spikes in blood sugar. Thereby, the lack of blood sugar drop allows for a greater overall sense of satisfaction, even with significantly smaller meals.
The calories taken in, in the form of fat, enter the bloodstream much more slowly than simple carbohydrates. So there is never a spike. And the produced energy lasts for hours, and diminishes slowly, rather than crashing sharply.
In case you want the more complex scientific explanation, check out this link;
Ketogenesis. 

My Own Experience - My Rules for Myself
I will not try to tell you that starting Keto isn't a challenge. Even though I was already on the Atkins Diet, taking that big step up was a serious adjustment. At the beginning, it took a LOT of getting used to. How to prepare food. How to avoid having to eat chunks of solid fat (I did some of that early on) just to keep my percentages in balance.
And of course there is going to be a struggle with hunger, in the beginning.

Based on everything I learned, from blogs, YouTube, and articles, it takes about 3 months of doing it correctly, before you are able to consider yourself to be all the way on Keto. So, unlike many other diets, there are No cheat days. It is Super Critical that you find treats and tricks to keep yourself going, without eating anything that costs more than 4 carbs. That's all it takes to spike your blood sugar and kick you out of ketosis. If you do miss the mark, Do Not Panic. Looking back doesn't help. Just focus on doing better, going forward.

You've  already seen my version of the food pyramid. I'm currently working with about 1600 calories a day (per doctor's orders). And even though that doesn't sound like a lot, I'm rarely actually hungry.
I've been on Keto for about 2 years now. I eat what most people would consider fairly small meals. But they are rich, flavorful (to my bland pallet) and calorie dense. I enjoy my food! Food, with plenty of fat in it, is moist and delicious. And I'm constantly looking for and creating new recipes to replace the things I'm missing.

I'm not losing a ton of weight fast. I'm not trying to. It's just not healthy. I know a lot of folks look in the mirror, especially at the end of the winter, and say something to the effect of; "OMG! How am I ever going to fit into my swimsuit this summer?"
Sadly, that is just NOT the time to be worrying about it.
If you get on (AND STAY ON) a sustainable weight loss/maintenance plan, you need never worry about that swimsuit again. Yo-yo dieting is for fools, because it's extremely hard on you body.
I've found it helpful to follow one or more gurus, on YouTube (some have their own sites as well. Check out;  Ruled.Me at their home, and RuledMe on YouTube, for example.

I'm the first to acknowledge that it's difficult to get up; from my desk, off the couch, or sometimes out of bed, to exercise. Most of the time, the exercise I get is forced on me (walking the halls of the hospital to get to my cancer treatments and doctor's appointments, for instance). I have found that, when I do get some exercise, I feel better. My body hurts less when my muscles are strong enough to give better support. 
So I've started doing little things, to make myself exercise more:

• Take a longer way. At the hospital, or out and about, I'll only take the shortest way to where I'm going if I'm rushed. And then I'm moving faster, so I'm still doing better. You don't have to take the longest way. Just do a little more than you have to. Eventually it becomes a habit.
• I get a few more "steps" in by adding extra trips. If I need 4 things our of the 'fridge, I make at least 2 trips, even if I could carry all of them at once.
• When my migraines permit, I turn on some bouncy music, while I'm cooking, and dance like no one's watching. It may not register on my FitBit, but it gets the blood going, helps me wake up, and usually improves my mood.
• Sometimes, especially if my back is hurting, I'll do some "Rockette Kicks" (description to be included in a future post). It works well with the music, for tempo.
• Occasionally after I fill the kettle, I use it as a weight bell. A few rep's with each arm, to strengthen my shoulders (I've recently learned to avoid it if my bursitis is acting up). And then I put it on the fire, to heat for my coffee.
• Cooking my own food can also be energy intensive. For example, I usually cook at least 3-4 recipes of my beets (see Roasted Beets with Turmeric and Ginger) at a time, and that takes quite a bit of energy. And whisking the bacon fat and coconut oil into my egg, for breakfast is a little as well.
• The simple truth is;  Any Exercise you do is better than nothing. Just get moving, no matter what you do.

In my opinion, the biggest problem regarding the way people eat, is combining fat and carbohydrates together (especially saturated fats combined with sugar or other simple carbohydrates). Personally, I have cut out just about all use of natural or processed sugar. That also includes any "sugar" substance, that contains "calories from sugar", and especially High Fructose Corn Syrup [HFCS] (just one of hundreds of "toxic waste" substances that are regularly added to American processed foods). I do still include some foods with extremely low calories from sugar (mostly Russel Stover's and Reece's chocolates). If you try to completely give up treats, I can almost guarantee that you will wind up failing with any diet. Thus far, I do not subscribe to the theory that people should eliminate all sweeteners. I think that is just going too far and not maintainable. Just try to keep it as natural as possible and everything in moderation.

I will say that I try to also stay away from (what I refer to as) toxic waste in my food. In general, if you can't pronounce it, Don't Eat It. Read the labels on your food. Know what you are eating. And thereby take responsibility for what you put in your body.
If you don't know what you are eating, how can you possibly make better choices?

Please Do Your Own Research 
This is just to get you started. No One is ever going to be able to do all the work for you. Among other things, you should tailor your diet to your own, very specific needs and physiology. 
Diet is an enormous topic, with a wide variety of options and opinions. My choice may not work to fill your needs. Try to keep from allowing anyone to make your health maintenance choices for you.
If you discover evidence, while doing your research, that any of my assertions are in error, PLEASE comment with one or more links. I will be happy to fact check it for myself, and reply.

Comments are welcome. And if you'd like to offer support, or if you appreciate the provided information, please use the following link:

Help LilMischif

Sweet Situation

Please do not misunderstand me in the least. I love using Stevia. I use it multiple times a day. I also cook with it. But I thought that, especially given how often I recommend it, I should offer a necessary caution. Unfortunately, there is definitely such a thing as using too much. And the threshold is pretty low.
 
Stevia comes in multiple strengths and forms, including some in powder form, or mixed with additional sweeteners. My preference, for daily use, is the liquid. I have started using Truvia (or its generic counterpart) for baking. The generic versions of both are pictured below. I personally use what is most likely a watered-down version, purchased at Walmart. I find it easier to dose. Not to mention that it's conveniently available at almost any Walmart. Like most things, Walmart does occasionally run out of it, but they will usually have it again within a few days.

It also comes in a concentrated liquid form. I have only had opportunity to use that once. I find it extremely easy to over sweeten. It only takes a very few drops before it's too much. I've also had a difficult time finding it conveniently available.

The effects of too much Stevia are as follows. A little too much and it begins to get unpleasant. Not intolerable, mind you, just unpleasant. And the more you add, after that, the worse it gets. It can fairly quickly get quite a strong chemically flavor. Rather surprising, since it's a natural product. The first few times I used it, I made the mistake of using too much. I would just as soon save someone else from making the same mistake. Start slow. Unlike ordinary cane sugar, you are likely to notice the flavor from a very small amount. And you can always add more. It's much harder to fix, if you add too much.

If you're managing to get the dosage right, and still finding the flavor a bit off, try mixing it with just a tiny bit of Splenda or a sweetened drink mix, to balance the flavors. I recommend the liquid ones (see earlier post on those). Another slight caution with the drink mixes. Most of them, since they have citric acid in them, tend to curdle milk or cream.

I sincerely hope this information helps others enjoy Stevia as much as I do!

Comments and words of encouragement are welcome. And if you'd like to help, or if you appreciate the provided information, please use the following link:

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Much Better

Even though I needed to have a quick visit with my radiation oncologist, today was still a better day than yesterday.

For one, it wasn't raining, at least not much, today. And since it had been raining for around 4 days, that was a great change.

The "Treatment Machine" was running about 20 minutes behind schedule, but that was not a significant issue. It even gave me a chance to chat and share with some of my fellow patients. I do find it informative to learn about the experiences of others, in treatment along side me. And I am DEEPLY grateful that my situation is only as bad as it is.

Based on what's going on with others, things could be worse. 

[To anyone, who has gotten this blog address from me in treatment, there is no need to be concerned about being mentioned here. Even if I had your name, I would NEVER publish it, or any of your personal details. I'm deliberately using the most oblique references, to protect peoples' privacy. Even if I'm given expressed permission, I'll never include HIPPA details.]

It's worthy of note that the reason I went to see the doctor, on a non-scheduled day, was that I had noticed a somewhat hardened swelling in my left breast. He was kind enough to take the time to explain to me that that sort of thing happens, because of scar tissue forming around the surgical sites, during radiation treatment. And that it can cause fluid to return to those areas as well. He also mentioned that, on conclusion of the radiation treatments, it may take up to 3 months for the swellings to all go away.
While my vanity compels a certain level of concern, mostly regarding "will my breasts ever go back to looking more normal?" and "will they ever both be the same cup size again?", I am no longer terribly concerned about the swelling issue.

I'm still willing myself to take things one day at a time. I cannot allow myself to be too concerned about the future right now. And I find a certain amount of "escapism" to actually be required, to maintain my sanity. Of course, those of you who know me IRL, realize that "sanity" is relative here.  ;-)

Both of my transportation trips today were relatively pleasant. I highly enjoy riding with intelligent drivers, who are willing to carry on interesting conversation as we travel. The only dim spot in today's transportation was the perennially drunken couple, that got picked up after me, on my ride home. Thankfully between practically chanting to myself "do not engage", as in their drunken state they were beginning to argue, I was able to constructively engage the driver in conversation that deflected their argument to more benign topics. Therefore, unlike the last time I was in a car with them, the rest of the ride was relatively quiet.

Aside from the fact that I have noticed myself becoming more tired, as the radiation treatment progresses, I'm still managing to maintain about as much of a positive outlook as I think possible. Blessed be that it may remain so.
I am also still trying to pass on the Stay Positive message, along with my blog address, to as many of my fellow patients as I'm able. If I can help anybody go through this with me, or even after me, that will make me happy as well.

Comments and words of encouragement are welcome. And if you'd like to help, or if you appreciate the provided information, please use the following link:

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Worst Ride Ever!

Day 10 of my radiation treatments.

So pretty much everybody, who's been reading this blog, knows that I've had breast cancer surgery recently. And I am still recovering from that.
I will preface the following rant by saying that I am extremely grateful to be receiving transportation through the American Cancer Society. And I'm quite certain that what happened to me today was no fault of theirs. So far, as they have been having difficulty finding volunteers to take me, I have been receiving my transportation from EMT.
On the trip to my treatment today, I had one of the drivers that I have had several times before. And am getting to know pretty well. The trip was quite pleasant and without difficulty.
 

My treatment itself took longer than usual and was therefore more taxing. Unfortunate since I'm getting to be more tired anyway [the Dr. says that can happen from the treatment].
I have also noticed a harder than usual area in my left breast. I'm supposed to see one of my doctors about that tomorrow. I'm hoping it's just swelling, brought on by the radiation or something.

The second trip was an entirely different "kettle of fish" from the first. To begin with, it's raining outside. Pretty much has been all day for days. Although that last part is a bit beside the point.
I was rather dubious about being picked up by a wheelchair-lift van. And they did not offer to let me sit in the front seat, so I didn't ask. But I was therefor forced to stand, on the lift, in the rain, waiting for my chance to step into the van proper.

The central seats were, in my opinion, too small. So obviously I chose to sit in the rear most seat that was more generously-sized. In hindsight, it seems that was a poor choice.
I have no idea if the vehicle has bad shocks, or if the driver was going too fast, or just exactly what was the problem. One way or another I was bouncing, on that back seat, so hard it was hurting my breasts! And the trip was not made any better by having to go out of the way to pick up another passenger. I should note that, normally, I do not object to additional passengers. But it's a different thing when I'm in pain. I did once tell the driver that it was getting very bumpy.

It was so violent back there that I had to shield my breasts with my arm and my bag. And I was holding on, for dear life, with my other hand. The seat-belt was little help, since I had to put the shoulder strap behind me, to keep it from strangling me!
Upon finally arriving at my driveway, I requested to be allowed to climb out over the passenger front seat, instead of having to stand in the rain again. I will give them credit. They did actually comply.

If I thought I had the option, I would request to never see that vehicle again. Or, for that matter, never to see that kind of vehicle again. They are difficult to climb into and out of (if I'm granted the front seat), as well as not feeling like they have proper shocks. The last being my experience with the several that I have been in, during this ordeal. I'm not even particularly fond of the ones that have a bus-like stairwell entrance, though they are (a bit) better.

The more I have to deal with any form of transportation, the more fervently I wish for this to all be done. Or at least the ability to transport myself.

Over-all not a good day. Though there is one ray of sun. ... It looks like Critter Control {314-423-8801 for their St. Louis, MO office} has FINALLY caught the groundhog. At least there was one in the trap this morning. I'm currently hopeful that there was only the one. 

And not to worry. I've been assured that the animals they take away are safely relocated.

Comments and words of encouragement are welcome. And if you'd like to help, or if you appreciate the provided information, please use the following link:

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Just a Quickie

My treatment seems to be progressing well. Since I started the radiation treatments mid-week last week, I am approaching the end of my first week.

I don't think I'm feeling any burning yet. Although it's a toss-up whether the small amount of irritation I felt earlier, on the side of my right breast, has to do with the treatment or just irritation from my bra. It's also worth noting that, while I haven't needed any pain med's (as it relates to my cancer treatment) I am occasionally getting nerve regeneration pain, some more ... vigorous ... than others. And I do still have the weird head-achy/migrainey pain, to some degree, on most days. I try to only medicate when it threatens to interfere with my treatments or planned events.

In case I've forgotten to say so before, it looks like a lot of the swelling, and fluid build-up have gone away. There is an area, associated with the incision sight around my right aureola, that is sort of puckering in more than I like to see. There may still be swelling nearby, so hopefully "this too shall pass".

Overall I am managing to keep in fairly good spirits. That having mostly to do with taking things just a day at a time. I do regularly get the feeling that I'm forgetting things. Unfortunately it doesn't seem that that can be helped. I have to cope the way I can cope.

I really like the people on my treatment team. They are kind and very accommodating. Just for example, I asked if they would mind changing the music that they play in the treatment lab. They offered me plenty of other options, including being able to play any CD I want to bring in.

The hospital is a relatively pleasant place. They have lovely, relaxing art on the walls. And it's different in every area of the hospital. It really keeps things interesting. Not to mention that there are so many nice people. I'm even getting to know a few of them, besides those directly involved in my treatment.

Comments and words of encouragement are welcome. And if you'd like to help, or if you appreciate the provided information, please use the following link:

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First 2 Days of Radiation

I'm extremely relieved to be able to say that I finally have my Medicaid! It's "Basic Medicaid" but it's better than what I have had before. And it couldn't have been more timely either. I just had a couple of prescriptions run out and had them transferred to the pharmacy at the hospital, for ease of access. I was on pins and needles, waiting to pick them up, because I was afraid they were going to charge me money. But my good fortune seems to be holding, for the moment. Those prescriptions at least are free.

I have decided, considering I have daily appointments for the duration of my radiation treatment, that I'm going to hold off on rescheduling my unrelated Diagnostics. I'm already tired with all the traveling, and it would be a nightmare to schedule anyway, especially since they would be at a different hospital.

Speaking of scheduling, more good news. My transportation has been picked up by the American Cancer Society. Unbeknownst to me, they have volunteer drivers that can take me to my cancer-related medical appointments. And I've already scheduled with them for the entire duration of my radiation treatment.

That "next appointment", that I mentioned in my last post, turned out to be the final set up for treatment. Apparently, again due to my delicate skin, they are declining to use the standard metal beads backed with adhesive. Instead they are marking me up with permanent marker, to be able to tell where the guidelines for the radiation device are supposed to go. My chest and the upper part of my belly look like a doodle, And they add more marks every time I'm there. I've no idea how they tell which ones to go by. 

I'm pretty sure it will come out of any clothing it rubs off on, since the ink is dry. Unfortunately, in the meantime, my bra is getting gray every time I put it on. I'm planning to hand wash with baking soda and dawn, after treatment is done, so I only have to do it once. I'll try to remember to post the results.

My  radiation treatments began  yesterday. And compared with the last day of set up (which included over an hour of trying to "hold very still", on a hard plastic table, with minimal padding), the first two days of my radiation treatments have been a breeze.

On the first day I spoke with another cancer patient, in the waiting room, who is further along in her treatment than I am. And she told me that it's unlikely that I will feel the "sunburn" (only on my chest), which I was already warned about, until about the third week of treatment. Although with my very delicate skin, I suspect there's a good chance it may actually be towards the end of second week. I actually hope I'm wrong there.

I've already got the full treatment schedule. I have to go to the hospital for around 30 to 45 minutes of treatment, every weekday, for a total of 5 weeks. In case anyone wants to count down, my last radiation treatment is on April 24th.

By the way, I found out a while ago what they're using for the "hormone therapy", but I just remembered to mention it now. Apparently it's tamoxifen. 
I'm a little concerned about that. I seem to recall there being some scuttlebutt many years ago (possibly as far back as the 70s), about tamoxifen and some serious side effects or something. Unfortunately I don't remember any of the details. 
If anyone can remind me, I would appreciate it. At least that way I could speak with my doctors about it.

Anyway, at least so far, things seem to be progressing again. And, for the most part, the more I learn, the better I feel about it.

If you appreciate the information I'm providing, and/or want to help out, please use the following link:

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Playing Catch-Up

Okay, so it's been a while since my last post. Apologies to anyone who's actually trying to follow my cancer treatment, or anything else I post. I have been going to an awful lot of doctors appointments, and in the process discovering that I didn't have the insurance I thought I did.

Following that last revelation depression, exhaustion and other things kicked in. They are probably all pretty much related to my depression. Some days it's about all I can do to get on my computer, do art (or zone out to Netflix) and feed myself. Often I do art AND Netflix, to reduce my odds of falling into a wallow state. When I'm seriously depressed, the less time I spend thinking, the better off I am. The obvious side-effect is that I end up forgetting things that I really had ought not to.

I'm working on getting Medicaid proper. That is to say that the papers have been filed. And hopefully that will come in soon. 

I decided to reschedule all of my other (not cancer treatment related) Diagnostics, until I'm sure I have full Medicaid. I already have too many bills, that may not be paid simply because I didn't know the whole truth.

I've had a couple of appointments with both continuing treatment doctors, as well as my surgeon. My most recent appointment involved getting marked up in preparation for the radiation treatments. I'm told the radiation is likely to take about a month of every-weekday treatment. That's going to be fun scheduling transportation for.

I was told, by the doctor who will be doing the "hormone therapy", that I will not receive that treatment until I am finished with the radiation. I'm not sure how long after, but definitely after. He would have also been the one to do the chemotherapy, if we had decided that I needed it. But since it was only going to decrease my chances of metastasis by about 5% (out of 100%), with my total chances without still only being about 15%. So I decided against it. Among other things that will allow me to keep my hair.

No, I'm not just giving in to my vanity. I just don't think it's enough benefit for the potential side effects.

I just learned that each of the treatments has a particular order in sequence. They only give chemotherapy first, then radiation, and ending with the hormone therapy. Apparently, receiving the hormone therapy at the same time as the radiation increases scarring.

I didn't know any of that, until after my next to the last appointment.

I'm sure I'm forgetting stuff. There's been so much going on. Not to mention all the large and small frustrations, and dealing with my depression, and continuing after-effects of surgery, and, and, and ... 

Please feel free to ask questions in the comments section. I will answer anything I can.

Tomorrow I go in for something else to do with the radiation treatment. For all I know, I may be actually starting treatment tomorrow.

If you appreciate the information I'm providing, and/or want to help out, please use the following link:

Thank LilMischif