Welcome to my Journey!

  My first piece of advice is simple: decide on ONE thing you can change this week. Don't try to overhaul everything at once. For me, I started by focusing on eating as many fruits and vegetables as possible each day. But your "one thing" could be something different – maybe committing to a short walk after dinner, increasing your water intake, or simply being consistent with your vitamins and supplements. The key is to choose one manageable change and build from there. 

 Knowing that a high-protein and high-fiber diet was key (thanks, Keena!), I didn't want to feel deprived. So, I made a list of my favorite foods and snacks that were also high in protein and fiber. This allowed me to create a daily food plan that was both aligned with my goals and genuinely satisfying. I have found it is much easier for me to eat 1 ingredient foods instead of trying to make elaborate recipes. Eating healthy doesn't have to be time consuming!

Here is what a typical day of food looks like for me.

Breakfast: 1 cup of cottage cheese or Greek yogurt with a cup of berries.

Snack: 1 oz gouda or Havarti cheese or a grass-fed meat stick with raw veggies like cucumbers, celery, carrots 

Lunch: 4 oz of meat (chicken, steak, or grass-fed ground beef), a vegetable and a fruit

Dinner: 4-6 oz meat, more veggies and sometimes potato or rice.

night snack: dates, or  popcorn popped in coconut oil

I had to face the fact that Ultra processed food is garbage. The ingredients that I couldn't pronounce had to go! Seed oils are the number 1 thing I avoid. I found since eliminating them, I feel less inflammation in my joints.  I adapted the 90/10 philosophy that Keena teaches. 90% of the time be on target with your nutrition, and the other 10% do not feel guilty about things you eat. There is no "cheating" because I am not on a diet, I changed my lifestyle. I have found a few prepacked treats that help keep me on track with my goals but aren't full of awful ingredients. 

OliPops (my favorite flavor is Crisp Apple)

Mary's Gone Crackers (super seed)

Simply Mills Chocolate Chip Cookies

Raw unsalted nuts (make sure they are raw!)

Lilly's sugar free chocolate chips(a handful of these helps with the chocolate cravings)

After my blood draw, Keena knew exactly what I was deficient in and what systems needed addressed. She recommended a handful of things that I started taking. I can honestly say that some of them give me an obvious result, and some I am not so sure about, but as I have been consistent, I have seen changes in my blood results. I get tested every 6 months to make sure I am progressing metabolically or if I need to make additional changes. There is no guessing.

After my blood draw I found out I had gone through menopause. I know, its crazy that I didn't know. I had one symptom and that was brain fog. I decided to take the leap and begin hormone replacement therapy. It has been absolutely life changing. The brain fog has lifted and I have more energy. I researched my options, discussed it with Keena and began with the testosterone pellet and an estrogen patch. I now do both in pellet form. The convenience of the pelleting, has made the decision easier. Asking questions and expressing concerns are both encouraged here at Keystone Medical Solutions. 

If there is one thing you should be doing everyday it is get enough protein! It is what builds muscle, helps you feel full, and is essential for hormone production. You need 1 gram of protein for every pound of muscle you have.

Here are my favorite sources:

Cottage cheese 1 cup is 24-30 grams

Greek Yogurt 1 cup is 20-25 grams

cheese 1 oz 6 grams

sirloin steak 3 oz is 25 grams

black beans 1 cup 15 grams

Grass fed all beef meat sticks 6 grams

Don't over complicate it. Cook up a lot of  steak or chicken and then have it in the fridge, ready to go!

I am grateful everyday that I found this effective tool. I use Tirzepetide weekly injections as another tool in my toolbox. I have kept my dosage low which allows me to make good nutrition choices without the side effects. I have found that I have been able to face my emotional eating and get to the root of why I was eating. I have found myself not hungry but thinking I "should" be eating something but it was because it was a habit. For instance, I love to celebrate with food. Parties, special occasions etc. Now I still celebrate but I have found that I don't make it all about food. I have learned to reward myself with something other than food. AND I have found other hobbies to occupy my time and give me that enjoyment instead of eating. If you are on the fence about using a GLP-1 come into the clinic for a free consultation, and Keena can answer any questions and concerns. 

Oh boy! Sugar was a tough one. Once I gave up ultra-processed foods, it has been so much easier to cut out added sugar. It is one of those sneaky additives in just about everything! One of the craziest places you'll find it is in protein bars. They add a ton of sugar in them making them more like a candy bar than a healthy source of protein. For me eating added sugar just makes me crave more sugar. I am definitely not perfect in completely avoiding added sugar but I have found that eating fresh fruit like pineapple and kiwis has helped. They are sweet and fill the need for me. If you haven't tried dates, you totally should. They are super sweet and do not spike your blood sugar! I also love eating Lily's chocolate chips if I am craving something sweet. They are sugar free but taste so good. If you are ready to reduce your added sugar, start by just reading labels. The American Heart Association recommends around 25g per day (6 teaspoons). Try cutting that in half for a week, then in half again the next week. 

Real talk. I had never consistently exercised in my life! I started very small, like a 10 minute walk around my block, small. I next  added in short hikes under a mile, up the canyon near my home. Now I am briskly walking over 2 miles a day 5-6 days a week. As of February, I added in strength training at a gym 3 times a week. Which a really big deal since I have never stepped foot in a gym before. I can't wait to see what 1 year from today will look like. My advice to you, if you are new to exercise it to start small and do something you enjoy. If you hate every minute of your exercise, you won't be consistent. Do you like biking, dancing, rebounding, or just walking? Whatever you choose commit to a schedule, and do it! You don't have to be perfect, but keep going. Keep moving! Your future self will thank you!