Navigating the Path to Wellness: Your Guide to Fibroid Surgery
Hello lovelies! It’s been awhile since I’ve updated you all on this blog, and for good reason. Since my last post I have moved out of Lebanon, am getting ready to move to Hong Kong, and have been catching up with friends and family in between New York and Los Angeles. And in the midst of all of that, I made the decision to finally have a myomectomy so I can start living fibroid free.
I first got diagnosed with uterine fibroids about 6 years ago, and even though they grew over time, they pretty much remained asymptomatic. But one can’t live with fibroids forever, and since my husband and I are the point of discussing expanding our family, it was important to get them out so I can have a clean slate! I’m now a few weeks post-op and am comfortably recovering enough to share more about my experience with uterine fibroids, my treatment, and recovery.
Uterine fibroids are incredibly common in the United States, and Black women are at a much higher risk of developing fibroids. Estimates suggest that up to 80% of Black women may experience fibroids. In this post, I hope to shed light on the ins and outs of uterine fibroids, the various treatment options available, as well as what to expect before and after a myomectomy
Navigating the Path to Wellness: Your Guide to Fibroid Surgery
Understanding Uterine Fibroids: What You Need to Know About Fibroids
Uterine fibroids, also known as leiomyomas, are non-cancerous growths that develop within or on the uterus. These benign masses can vary in size, number, and location, often leading to symptoms like heavy menstrual bleeding, pelvic pressure, and even discomfort during intimacy. While these fibroids are common, each woman's experience is unique. Some have numerous small fibroids, while others can experience fibroids that grow to grapefruit or even watermelon size! The good news? There are effective treatment options available to help you regain control of your life!
Exploring Treatment Options for Fibroids
When it comes to treating uterine fibroids, there's no one-size-fits-all solution. The treatment you choose depends on factors such as the severity of your symptoms, your age, and your desire for future fertility. Here's a glimpse at some options:
Watchful Waiting: If your fibroids aren't causing major disruptions, your doctor might recommend monitoring them through regular check-ups. This approach can be especially suitable for those nearing menopause or for those that are years away from thinking about having a baby. In my case, my doctors recommended waiting to take any action until closer to the time I wanted to get pregnant, because fibroids tend to reoccur and having them removed too soon would put me at risk for having to repeat the surgery down the road.
Medications: Hormonal therapies and pain relievers can help manage symptoms such as heavy bleeding and pelvic pain. These can provide temporary relief but may not eliminate fibroids entirely.
Minimally Invasive Procedures: Techniques like uterine artery embolization and focused ultrasound surgery (FUS) aim to shrink or eliminate fibroids with minimal impact on your body.
Surgical Removal: A myomectomy or laparoscopy are two surgical options for removing fibroids while preserving the uterus. They can be an ideal choice for women wanting to maintain fertility. Depending on the number of fibroids, size and location, your surgeon will make a recommendation. Myomectomy can either be an open abdominal one, or a hysteroscopic myomectomy. With this procedure, fibroids are removed using an instrument called a hysteroscopic resectoscope, which is passed up into the uterine cavity through the vagina and cervical canal – no incision required!
Hysterectomy: In cases where fibroids cause severe symptoms and fertility isn't a concern, a hysterectomy – the removal of the uterus – might be recommended.
Because of the size and placement of my fibroids, I had to have an open abdominal myomectomy.
How to Prepare for a Myomectomy
If you’re in the same boat I was and have to have an open abdominal myomectomy, here's what you can do to ensure a smooth pre-surgery experience:
Consultation: Schedule an in-depth consultation with your healthcare provider. Discuss your medical history, current symptoms, and any concerns you might have.
Preoperative Tests: Your doctor may order tests like blood work, ultrasound, and possibly an MRI to accurately assess the location, size, and number of fibroids. Mine didn’t do any additional imaging because I was on a tight schedule, and she also said it’s very common to find more in surgery than the ultrasound will even show. More about that later!
Nutrition and Hydration: Nourish your body with a balanced diet and ample hydration in the weeks leading up to surgery. This will help strengthen your immune system and optimize your healing process.
Physical and Emotional Well-being: Engage in activities that bring you joy, reduce stress, and boost your emotional well-being. Engaging in light exercise and mindfulness practices can work wonders.
What to Expect During Your Myomectomy
I had my pre-op appointment a week before my surgery, where my doctor explained all the pre- op instructions. Most important was to follow the rules for when to stop eating and how to fully cleanse the bowels to avoid any complications.
The morning of my surgery we arrived 2 hours before the scheduled time, checked in with admissions, did more blood and urine testing, then got changed into a surgical gown and waited to meet the team. The anesthesiologist came to talk and we went over the anesthesia we would use and what to expect, which helped a lot because I was SO NERVOUS about waking up in the middle of surgery. I also met the nurses that would be working with me. At this point I started getting really anxious, so the anesthesiologist asked if I wanted something to help me relax. Whatever he put in that IV did the trick, because I calmed down instantly and barely even remember being wheeled into the OR after saying goodbye to my husband! But I woke up a few hours later and asked for him, then the nurses got him and bought him in!
The procedure took a little over 2 hours, and they ended up finding 25 fibroids, not the 3 or 4 that showed on my previous ultrasounds!
Tips for Recovering from a Myomectomy
Here's a glimpse into what you can anticipate during your recovery:
Hospital Stay: Depending on the type of myomectomy and your unique circumstances, you might stay in the hospital for a day or two. During this time, your medical team will closely monitor your progress. I ended up staying 2 days because I was so weak after surgery I could barely walk, and I ended up needing a blood transfusion.
Postoperative Care: Your doctor will provide specific instructions for caring for your incisions, managing pain, and resuming regular activities. Follow these guidelines diligently to ensure optimal healing.
Rest and Patience: Your body has just undergone a significant change, so be sure to prioritize rest and give yourself the time you need to heal. This was easy the first few days, especially when I was on the stronger pain meds because they kept me pretty sleepy most of the day.
Nutrition and Hydration: Continue to nourish your body with nutrient-rich foods and plenty of fluids. A well-balanced diet supports healing from the inside out.
Follow-up Appointments: Attend all scheduled follow-up appointments with your healthcare provider. These visits are crucial for tracking your progress and addressing any concerns that may arise.
Boredom: I’m not someone that is used to sitting around at home all day, so once the initial pain started to wear off and I was physically able to get up and out of bed more, the boredom really started to settle in. There is only so much Netflix I can watch before going stir crazy! I’m still trying to think of things I can do that are entertaining but not physically strenuous, so keep up with me on Instagram and Tiktok to see how that plays out.
And there you have it, a comprehensive guide to navigating the world of fibroid surgery! Remember, your well-being is your top priority. Whether you're considering a myomectomy, exploring alternative treatments, or simply seeking information, know that you're not alone on this journey. Stay informed, embrace self-care, and always consult your healthcare provider to make the best choices for your unique situation. Here's to a future filled with wellness and empowerment!
Here are links to some products I found incredibly helpful for my prep and recovery!
10 Expert Self-Care Tips You Need to Survive the Rest of 2020
If 2019 gave us the words “toxic” and “no cap” then 2020 gave us #Self-Care
The year 2020 has been brimming with words such as #quarantine and #Covid19. It’s been an insane year, and as it comes to a close, things just don’t seem to be letting up. In many ways, we are all way more stressed and anxious now than we were back in March!
In spite of, or maybe because of all the craziness, another trending hashtag emerged in 2020 - #Self-Care. People have been posting about all the ways they prioritize taking care of themselves and maintaining their sanity in these trying times.
But what exactly does it mean to practice self-care? For starters, self-care will look differently to different people. For some, it may be a spa day to get a manicure or a massage. For others, it’s about looking in the mirror and saying, “I’m proud of you”.
The essence of self-care is to reflect on the relationship you have with your inner being, the goddess that is within you. There are many forms of self-care ranging from physical and emotional to social and spiritual. Self-care, in my opinion, is taking time to practice forgiveness and extending grace to yourself. It’s a time to be intentional about your goals and assess what you are doing to attain them. Self-care is more than just a hashtag. It’s about being present and available to the people that love and support you. It’s also about showing gratitude. Self-care is acknowledging that you have made mistakes and being kind to yourself. Self-care is recognizing that your healing and well-being are a priority. After all, if you are not good for YOU, then you won’t be good for anyone or anything else.
What is self-care?
Self-care is any activity that is done deliberately in order to take care of your spiritual, mental, emotional, and physical health. Taking the time to be intentional about your own well being is vital to your relationships with others. As I said earlier, self-care in practice can look very different for different people. Part of practicing self-care is finding rituals that work for you.
What isn’t self-care?
Knowing what self-care is not might be even more important. By taking care of ourselves, we are in a better position to take care of others who depend on us such as our kids, romantic partners and colleagues. It is important that we understand that self-care is not a selfish act, but rather something we do selflessly in order to be our best selves.
We are mothers, entrepreneurs, wives and visionaries. Women are ambassadors for the human race, representing strength, love and life in all that we do. Thus, the need to maintain a positive state is essential to all those around us.
10 Tips for Practicing Self-Care
Create a work-life balance.
Take breaks when you need to.
Learn to say no.
Give yourself credit for how far you have come.
Make an appointment to see your doctor.
Do one thing a day that gets you closer to your goal.
Tomorrow is not promised. Use your PTO.
Get some sleep - you probably need more than you are getting
Focus on nutrition - not dieting to lose weight but making sure you are eating healthy.
Take a walk - sunshine and fresh air do a body good
And remember - refrain from judging how others practice self-care. Everything from a therapy session to a stiff drink can be self-care for someone!
About the Contributor
De’Jarnette K. Johnson is an author, blogger and owner of TheRealBlackCarrieBradshaw.com, a blog dedicated to love, life and relationships. De’Ja is a graduate of UA Little Rock with a Masters degree in Applied Communication with an emphasis on Interpersonal & Romantic relationships. Having completed her thesis on Ghosting, De’Ja has extensive knowledge on relational issues such as Attachment styles, Dark Triad personalities and Intrapersonal communication. She is also the creator of The Breakup Space, a 12-week program designed to help you cope with the loss of your relationship, manage your emotions and empower you to obtain the love that you deserve.
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How to Make Low Carb Cocktails With White Claw Hard Seltzer
This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. The following content is intended for readers who are 21 or older. #PureTwist #DrinkPure #CollectiveBias
What’s the best part of summer? Pools, BBQ’s, and of course rooftop cocktails! Being on the keto diet means being pretty careful about drinking, especially mixed drinks. I’ve been keto for about 6 months now and the biggest challenge is staying on track while still maintaining a social life. I’ve been playing with low carb cocktail ideas that are refreshing, tasty and give me the freedom to enjoy socializing with friends while not cheating on my diet.
I had the opportunity to partner with White Claw to create a few fun and easy cocktail recipes.
White Claw Pure Hard Seltzer is made using a blend of seltzer water, our gluten free BrewPure® alcohol, and natural flavor. Pure Hard Seltzer contains 5% alcohol, 100 calories, and 0g carbs. Check out how I put my spin on it!
White Claw Pure Hard Seltzer Lemon-Lime Spritz
This is a classic and refreshing cocktail, like sparkling lemonade with a hint of booze. Just squeeze a quarter lemon and half a lime into a White Claw Pure Hard Seltzer over ice, and garnish with some fresh mint. If you want to sweeten it up a bit, a few drops of liquid stevia will go a long way.
Raspberry Lime White Claw Pure Hard Seltzer Mixer
This one looks super pretty and the berries add a hint of sweetness. If you don’t eat the berries you save on those carbs, but if you do decide to muddle them or eat them whole it’s still only a few berries so don’t stress over it! Add a squeeze of fresh lime juice and use a slice for garnish.
Even though I’m no longer on a low-carb diet, I love these quick and easy DIY cocktails with White Claw Hard Seltzer. They come together in no-time and are perfect for socially distant get togethers, virtual happy hours, or lounging on the beach. They also come in a ton of great flavors, like Lime, Grapefruit and Mango! Try a White Claw Variety Pack to see which ones are your favorites.
How to Stay in Your Best Shape While Stuck at Home
It’s been 7 weeks since shelter in place orders started in California, and most of the country has experienced similar restrictions since March. You guys know I love my regular workouts so not being able to get out to the gym has been tough. Staying in shape during quarantine has not been easy! In between the limited physical activity and a pantry full of quarantine snacks, it has been a struggle. It’s totally understandable if you have been completely distracted and overwhelmed by everything going on in the world. After all, we are living through a global pandemic! However I find that physical activity is about more than just keeping up with appearances. My workout routines help me maintain a sense of normalcy in these crazy times, and staying active is good for both physical and mental health. I’m sharing a few of the ways I’ve been staying fit while on lockdown. Hopefully some of these help you guys get or stay motivated!
Have a Daily Fitness Schedule
I try to keep my days as structured as possible while on lockdown, since it keeps me from feeling bored. Part of that includes scheduling my workouts the same way I would if I were going to a fitness class. Some days I plan to work out in the morning or in the evenings, but the time is always scheduled and I stick to it. Staying consistent is half the battle. Everyone’s circumstances are different; it may be challenging to find time to yourself if you are swamped with work while remote, still commuting to your place of employment, or quarantining at home with small children. If fitness is important to you, try your best to carve out time. It can be as little as 20-30 minutes if that’s all you can spare!
Find New Workouts Online
The good thing about having to work out from home is the endless array of free fitness resources. You can do ballet barre, HIIT, bodyweight workouts, yoga, anything. While some studios are charging for access to streaming workouts, there are thousands of free ones on YouTube or IG live. Popsugar and Chloe Ting are in my regular rotation on YouTube, and occasionally Core Power Yoga. When my husband joins me for a workout, we do more weight focused circuit training, usually from former MMA fighters.
Having the variation helps keep things from getting stale and keeps your body guessing. Test our a few different workout routines and see what works for you, and subscribe to a few channels you like. You’ll get notifications when new workouts are posted. And check out fitness studios and personal trainers on Instagram. It seems like there is a different IG Live workout almost every day!
Get Outside if You Can Socially Distance
If you feel safe and can maintain distance, take your workouts outside! The weather is starting to warm up and a good old fashioned walk is a great way to burn some calories and get some fresh air. Pop on a pair of ankle weights if you want to make it more challenging. We try to do a 30-45 minute walk every day to get some sun and break up the afternoon. If you want more intense cardio, take a run! I’ve never been into running, but since I’m trying to mix up my workouts and challenge my body, I’m giving it a go.
Invest in Some At Home Workout Equipment
If you haven’t already, get a little stock of at home workout equipment. Stuff like resistance bands and body bars are great for stepping up your workout intensity. Plus they are easier to store than dumbbells or bulky fitness machines. A lot of sites sold out of fitness equipment in April when shelter at home orders were in full-swing, but you should be able to find more options. And while you may be able to return to the gym in the next few weeks, that may not be the best thing to do! I’m not sure when gyms will reopen in Los Angeles, but I do plan to work out from home at least until mid-June. I just don’t want to exercise caution and avoid getting caught up in the first wave of anything when businesses start to reopen.
Don’t Neglect Your Mental Health
Physical and mental health are 2 sides of the same coin. The coronavirus pandemic has had a devastating impact on millions of people’s lives around the world. Try to make room to take care of your mental and emotional health as best you can. These are unprecedented times and our health and safety is number 1.
Hope this helps and that we are in the home stretch of coronavirus lockdown!
Coronavirus Crisis – How to Practice Self-Care in Times of Crisis
I’m sure I’m not the only one who has been on edge the past few weeks. The news about the rapidly spreading coronavirus has got me feeling a new level of anxiety that I can’t seem to shake. I’m lucky enough to be in good health and not be immunocompromised, but I’m still freaking out almost every day about what the news will bring. Most of my stress right now revolves around how the coronavirus will affect my wedding, since COVID-19 has been wreaking havoc on any social gatherings. It may seem trivial in the face of a deadly pandemic, but I (and thousands of other brides) have put months, maybe even years of effort into meticulously planning and saving for the big day. I feel like the dream day that was within arm’s reach may just disappear. There will also be a significant economic impact of the coronavirus that honestly scares me more than anything else.
Since I am currently in a place of trying to keep myself sane, I wanted to share a few tips I’m practicing to manage my coronavirus related anxiety. I am in no way an expert, just sharing what I’ve been trying to practice to keep myself in check.
Practice Safety Tips to Reduce Exposure to Coronavirus
According to the CDC there are some basics you should follow to help flatten the curve, or slow the spread of COVID-19. At first I felt overwhelmed and paranoid when faced with all the new info and guidelines. But once you commit them to memory and actively practice the techniques, things become far less anxiety inducing. Think of a great song to sing or hum when washing your hands, break out a few pairs of stylish gloves, and get used to putting distance between yourself and anyone you may encounter.
Stay Productive When Working From Home
A lot of offices have been closing or reducing hours, leaving employees working from home. If you have never had to work remote, trust me, it is not just a free vacation day! My days are packed with conference calls, online presentations, and getting a head start on brainstorming Fall strategies. I’ve also found that staying busy with work related projects keeps me focused so my mind isn’t wandering and falling into a pit of anxiety. I’ll be working from home at least the next 2 weeks and keeping my days as structured as possible helps. I get up at the same time I would if I were commuting in, get dressed and do makeup. It doesn’t matter that no one will really see me – the routine is reassuring and helps me maintain a sense of normalcy. Sometimes I will pick up a coffee from Starbucks, which is part of my daily routine. Other days I will make one at home. Then I settle into my dedicated working space and get busy!
I make it a point to set up a few conference calls each day. Number one, human interaction is nice! Number 2, it keeps me accountable and helps break up the day.
The most important thing to note about working from home is to stay focused on work! Do not use business hours to do random chores or tasks in the house. That takes your head out of a professional mentality. You’ll have plenty of time for personal errands and house work on evenings and weekends since all of your social plans are being cancelled!
Indulge in a Hobby
I’ve seen a lot of stuff trending on Instagram about using your quarantine time to start a business, focus on your side hustle, invest in stocks etc. That is not necessarily bad advice, but I do believe that hustle culture can be toxic and now is not the time for negative energy. You don’t have to pressure yourself to be on your A game right now! It’s ok to focus on your feelings and things that bring you joy. That may be reading a good book, writing in your journal, or practicing a new language. As long as you can get it done while maintaining self-isolation go ahead!
Spend Time with Your Friends
The beauty of modern technology is the freedom and methods of communication we have! You may not be able to go out with your squad, but that doesn’t mean you can’t enjoy each other’s company. Set up a virtual girl’s night happy hour on Zoom, start a group chat to keep in touch during the day, and plan an epic trip for later in the year! Staying connected and having something to look forward to is critical in times like this.
Turn Off the News
The 24 hour coronavirus news cycle is enough to make anyone insane. To manage my coronavirus anxiety I’ve starting restricting how much time I spend listening to COVID-19 related news. I get a daily check in for 10 minutes, twice a day. That is all! When the news first broke and started getting aggressive, I was constantly monitoring for updates, refreshing Google News and my Twitter feed every 5 minutes for the latest news. That was giving me major emotional stress and once I started chilling out I instantly felt better. Now is not the time to completely bury your head in the sand, but you do need to monitor what you are exposing yourself to (physically and emotionally!).
And please stop hoarding food and supplies! There won’t be a shortage if everyone only takes what they need. Shop responsibly, be mindful of reducing your waste and wash your damn hands!!!
1 Year Keto! Surviving the Keto Diet Long-Term and Why I Finally Gave it Up!
It’s been just about a year since I started the keto diet! I dove into keto in February 2019, pretty much giving up carbs cold turkey. My results were amazing! I lost weight quickly and ate more of the foods I loved, with none of the weird side effects that were commonly reported. I never once experienced keto flu, keto breath, the dreaded keto crotch, or any of the negative side effects of the keto diet. The first few months were pretty much a breeze and I reported on my progress periodically on this blog and on my Instagram.
As much as I love the diet and despite how effective the keto diet is at managing weight, I’ve decided to take a break. It is wildly effective, and pretty easy to maintain, but it had some major health drawbacks that are making me put it on pause. Keep reading for why I broke up with the keto diet, how keto impacted my health long term, and what steps I’m taking for healthy weight management!
Health Risks and the Keto Diet
I’m not going to spend a lot of time discussing what keto is. At this point it’s so popular and there are so many resources that can give you an in-depth overview if you are looking for one. But in a nutshell, keto is a high fat, low carb diet that is proven to help with weight loss and weight management. It worked incredibly well for me, but after being on the keto diet for almost a year I did have some negative health effects. After my last physical I learned that my cholesterol was crazy high, blood sugar was completely out of whack, and I had high inflammation. I had also been experiencing night sweats off and on for months and couldn’t figure out why!
After going over my lab results with my doctor, she strongly suggested I reset my diet to get my system back in order. The high cholesterol was common with the keto diet, especially when you find yourself practicing more of a dirty keto diet than a clean keto diet. She also mentioned that my blood sugar was relatively high for someone on keto, because the keto diet basically eliminates sugar. I was also severely fiber deficient. Even though I use fiber supplements daily on the keto diet, I wasn’t getting anywhere near the recommended amount, and hadn’t in almost a year. I underestimated the importance of fiber in a diet, but it’s good for way more than just keeping things regular! Fiber is pretty important for overall digestion and bowel health, plus it helps manage your blood sugar and cholesterol, 2 things I was having issues major with.
Dirty Keto vs Clean Keto
There are a few different ways to keto diet, but 2 of the most common are dirty keto and clean keto. Dirty keto means you are adhering to the high-fat low carb principles of the diet, but eating more unhealthy options and fast food. I definitely fell into dirty keto for a while, forgetting the difference between good fat and bad fat. That meant a diet full of processed foods, red meat, fast food, and foods that are high in saturated fat. Steaks, cheese and butter were basically my best friends! Clean keto focuses on getting your fat from healthy sources, like fatty fish, olive oil, nuts, and avocados. So, while I did lose weight from regularly eating lettuce wrapped double cheeseburgers with bacon and sausage egg and cheese breakfasts, the results were proving to be disastrous for my health.
Giving Up the Keto Diet
I’ve spent the last few weeks giving my body a break from the keto diet to get back on track. I do plan to restart a cleaner version of the keto diet in a few more months, once I feel like my system is stabilized and functioning in optimal health. I just need to give my body time to reset from my old dirty keto style of eating!
Since I moved away from my semi dirty keto diet, the mysterious night sweats have disappeared and I will know more about my cholesterol and sugar when I do my blood work next month. While I still generally practice a low-carb diet, my focus is more on making sure I hit my fiber goal. My doctor recommended getting 30-35 grams of fiber a day and challenged me to get that fiber from a plant-based diet, not just taking additional supplements. Getting that much fiber is harder than it sounds, especially if you are not relying on processed foods like fiber bars. The high fiber diet means my daily carb intake is usually around 50 grams, and when I was on keto it was always under 25 grams. So while that is considered a low carb diet, it keeps me out of ketosis.
And yes, I have already gained weight back! I’m trying not to stress about it since health is more important, but I have definitely noticed a difference in my body. It’s only a few pounds and I’m letting it rock while being mindful. I definitely don’t want to dramatically gain or lose any weight this close to wedding dress shopping!
I will also say that my doctor made it clear that she is not anti-keto, just that I need to find a way to clean it up and make sure my nutrients are balanced. So if you are concerned about the potential health risks of the keto diet, talk to your medical professional and work with them on a diet plan that can help you maintain the keto diet without compromising your health. I’m an LA girl now, so it was easy to find a doctor that focused on medicine and also nutrition. She was able to give me great tips on meal planning and food prep that would enable me to continue a low-carb lifestyle in a healthier fashion. If you are thinking about doing a modified low-carb diet, focus on finding the balance between healthy fats, carbs and fiber. Try to stay away from processed foods and foods high in cholesterol as well!
Hope this helps if you are thinking about starting or stopping the keto diet! Overall, it’s important to make sure you are staying healthy and balanced in any diet you choose to follow. Let me know any questions in the comments, or tips about keto if you are on the diet as well!
6 Months Keto Update: Maintainance, Set-Backs, Progress and More!
My 6 Month Keto-Versary is just around the corner! I’ve been meaning to update you guys on how the diet is working for me and managing it long-term for awhile, and 6 months is the perfect milestone! I can say for sure that I’m passed the point of thinking of keto as a fad diet and more now consider it a lifestyle. I’m no longer trying to lose weight, and am happy with my results. But overall I feel like the diet works amazingly for me, let’s me eat most of the types of foods I want, and allows me the flexibility to have long-term success. Here are a few things that have changed for me after staying on keto for 6 months!
I Adjusted My Macros
I use My Fitness Pal to track macros and when I first started my goal was 20-25 grams of carbs a day. That led to the quick weight loss I experienced in the first few weeks. Since my goal has shifted to keeping my weight stable, I increased my carb intake to around 30-35 grams on average. My carbs still mostly come from vegetables and berries, but I will occasionally have a glass of wine, or a few bites of a dessert that would normally be completely off limits. Which brings me to my next point . . .
I Cheat on Keto A Lot More
When I first started I was pretty hard core and dedicated to seeing results. Now that I no longer care about losing weight, I’m more liberal about having occasional cheats. Full on cheat days are still pretty rare, but I would guess I go over my carb goal on average once a week. I say guess because I don’t necessaily count macros on things I just have a few bites of, but I am guilty of picking at a few of my boyfriend’s fries or eating something saucy which is usually a no no because sauces tend to be high in sugar. I have also fallen off the wagon HARD a few times, indulging in carb-binges that I loved in the moment but regretted the next day. After maintaining a low-carb and basically no sugar diet for so long, overindulging can shock your body and leave you feeling sick, crampy, and withdrawn as you digest. I’m not saying the occasional bowl of pasta or plate of French toast isn’t worth it, but keep in mind how you will feel after!
I Stopped Weighing Myself
I haven’t set foot on a scale since April! Instead of worrying about my weight, I think more about inches I’m losing or gaining. My workouts have shifted to be almost exclusively strength focused, with special emphasis on core conditioning because I have ALWAYS wanted better abs. My workout mix typically includes a HIIT class, Ballet Barre, hot yoga and boxing or Krav Maga. I also started doing 10 minutes of ab work 4 to 5 times a week. I’ve been doing that regularly for about a month, following YouTube videos from Chloe Ting and MadFit and I love my results! I lost an inch on my waist after about 3 weeks of dedicated ab workouts, but gained back half an inch after a carb binge in San Diego last weekend! So yes, I learned that my progress can very quickly unravel and I may need to be more disciplined as I try to get more sculpted!
Intermittent Fasting Suddenly Got Really Hard
When I started keto I also regularly practiced Intermittent Fasting, usually eating between the hours of 12-8. I rarely got hungry before noon, and was sometimes easily able to go as late as 1:30 without even noticing. The only time I would eat past 8 is when socal obligations required me to, and usually when that happened I could easily start eating later in the day since I wouldn’t be hungry. But something happened after my move to LA! Maybe it was the sudden change in my normal schedule or adjusting to my new lifestyle, but for some reason keeping my fasting schedule has become such a challenge. I always think it’s more important to listen to your body than it is to follow arbitrary timing, so when my body tells me it’s time to eat I listen. However I have noticed that I start feeling ravenous around 10-10:30am, which is way earlier than I used to eat when I first started keto. I’m not sure what if any difference it’s making so I’m just keeping an eye on it and listening to my body.
I’m Taking More Supplements
When I first started, the only supplements I added to my routine was magnesium. I typically take a multi-vitamin, Omega 3, Collagen and Biotin anyway, so magnesium was just to make sure my electrolytes stayed balanced. However because of my increased carb intake and more frequent cheating, I figure adding in more keto focused supplements could help me stay on track. They can be expensive, so I will let you know if they are worth it in my next update, because right now it’s too early to say. But when I first started the keto diet I didn’t take any of the most commonly used supplements, like MCT Oil and ketone bases. My results were great, but your body does plateau, so I’m switching things up a bit to make sure it keeps working for me!
I Still Don’t Like Keto Desserts
I’ve found a few keto recipes that work for me, like zucchini lasagna, almond flour pancakes and cauliflower rice stir fry. However the dessert recipes are always disappointing! The textures and taste are just never good enough to really be satisfying. When I’m craving sweets, I’m more likely to just eat a bowl of berries and cream or a piece of Lily’s Chocolate. That usually comes in around 7 to 10 grams of carbs and is way more worth it than a cardboardy keto cupcake with 4 grams of carbs!
Let me know any burning questions about keto in the comments or on Instagram! And shop my look and some of my keto faves below!
30 Day Keto Update - Results and 7 FAQ's!
If you’ve been paying attention to my Instagram stories, you’ve probably seen me mention starting the keto diet and amping up my workouts. I wanted to give you guys some background on why I started, my results after being on the keto diet for 30 days, some frequently asked questions about maintaining the keto lifestyle, and some of my favorite keto recipes that are helping me stay in shape! Get ready for a long post because we are diving in!
What is the Keto Diet
In short it’s a diet that focuses on fat first, and virtually eliminates carbs from your diet in an effort to get your body to burn fat as it’s primary fuel source. I’m not going to go into all the details of the diet because there are A LOT so I’d encourage you to do research
Why I Started the Keto Diet
Even though I’ve always been in relatively good shape and maintain a regular workout schedule, I noticed that my weight had been slowly creeping up over the years. It was a tiny bit at a time, but I noticed it sticking, especially after I started traveling more and getting into a new relationship which meant lots of time indulging! I had been yo-yo dieting, losing weight fast when I wanted to shape up for a trip or through the summer, then packing it back on pretty much as soon as I started eating normal. I did juice cleanses back to back, which have a place in your regimen but are not a sustainable way to maintain weight. At my most extreme I was calorie counting with My Fitness Pal and logging less than 1,000 calories a day! It was tough, ineffective, and I was miserable.
I noticed a lot of friends, acquaintances and coworkers mentioning being on keto and loving the diet and results, so I started observing how they ate and what they thought about keto as a lifestyle. I wish I could say I carefully prepared to start the diet, but I actually dove in and quit carbs cold turkey while on a trip to LA! I instantly noticed how carbs are EVERYWHERE and how intense it would be to really track them. But I also enjoyed being able to eat foods I loved that I had deprived myself of when on my strict, low-fat diets. I ate real bacon, full-fat dairy, a whole avocado a day, and snacked on nuts. While at a Mexican restaurant one night in LA, I didn’t even miss skipping tacos and ate a huge bowl of carnitas and sautéed veggies! Overall even though I wasn’t eating any carbs or sugar, I stopped missing them after a few days and instantly felt happier!
Have you seen results from the keto diet?
My results have been amazing! On my other diets I would barely lose a pound a week, and often it was water weight. In one month on keto I lost 6 pounds and 3.5% body fat! Yes, I lost that much weight eating bacon, cheese, and burgers! I expect to plateau pretty soon, especially because I’m already pretty close to my goal weight, but I’m so happy with the results.
Did you have any weird side effects from the keto diet?
If you Google keto side effects, you will find a LONG list of side effects, everything from bad breath, keto crotch, fatigue, dehydration and constipation. I did not experience any of these! I changed my supplements which helped keep things balanced, so I take omega 3’s, fiber, and magnesium. I also manage my sodium intake by drinking bone broth or salt water and the only time I got a keto related headache was after cheating aggressively and slamming a piece of birthday cake. Which brings me to the next question!
Can you have cheat days on the keto diet
In short no! If you are in ketosis and cheat, you will immediately be knocked out of that metabolic state. Yes, you can recover and get back in, but for best results you really need to stay consistent. My goal was to go 45 days without cheating, but I only made it 30! I do plan to have a few cheat days around my birthday and a trip in June, but for the most part I plan on making keto a consistent lifestyle choice and permanent way of eating.
So what can you eat on keto?
Staples on my grocery list every week are ground turkey, different types of cheeses, deli meat and nuts for snacks, salmon, leafy greens, zucchini or zoodles, eggs and avocado. I intermittent fast 5 days a week so don’t really do breakfast. Generally speaking I’m not a fan of processed foods or carb/sugar substitutes, so I focus on foods that are nutrient rich, satisfying and naturally high in fat and low in carbs. Some of my favorite recipes are Bolognese sauce with zucchini noodles, bacon and cheddar frittatas, roasted salmon with avocado salad, and a big, cheesy, messy lasagna with zucchini cut into planks instead of pasta. Typically, lunch is a big salad with leafy greens, a whole avocado, some protein, and olive oil, blue cheese or ranch dressing since I love them and they are high in fat but low in sugar. And when I have time I experiment with recipes as long as they don’t call for ingredients that are weird or overly artificial. Last Sunday was classic fried chicken but using almond flour instead of white flour, and keto “ice cream.”
Does the keto diet interfere with your social life?
Keto really hasn’t interfered with my social life at all, but you do need to exercise discipline when dining in a group. It’s tough when sharing apps or small plates, or when you are dying to pick at your friend’s fries! Usually when dining out I’ll look for fish and veggies, steak or a burger with no bun, or something like that. There are usually plenty of options to choose from. Drinking a lot is discouraged on keto, but I’m not giving up everything! My new go to drinks are vodka sodas, tequila and fresh lime juice, or whiskey on the rocks. I also have taken to keeping little packets of stevia on me, so I can add a sprinkle to a drink and make it taste more like a cocktail without adding sugar.
As much as I love this diet, it’s definitely not for everyone and everyone experiences it differently. Make sure you do your research on what the keto life is really like and if it’s for you. And if you have more questions or want to learn more about my keto meals in real time, follow me on Instagram!
Everything You Need to Know About New Period Products!
Just a photo of me looking absolutely normal on the beach - as I'm surfing the crimson wave! Periods can be a total drag, especially during summer when all you want to do is live your best life, wear white and pastels, and ya know, lay on the beach all day. Since pads don't really align with that vision, I'm sharing about 2 of my go-tos for that time of the month - The Diva Cup and Thinx. Keep reading for my review of Thinx Period Panties and The Diva Cup Menstrual Cup.
I reviewed The Diva Cup a while ago, but had some growing pains so put it down for awhile, but decided to give it another go. It took some practice and finesse, but I've gotten pretty decent at getting it in and out smoothly. Here's the good, bad, and downright ugly!
Good
It's safe, environmentally friendly, and has no toxic chemicals! Plus it requires you to get more familiar with your body, which some may count as a negative but I think is a perk. Another thing that most of you might hate but I don't really mind - the removal process. There is a stem, which you can trim to fit your body and make wearing it more comfortable, and the longer the stem the easier it is to pull out. However the long stem kept poking me when I walked, so trimmed most of it off. That made the wear infinitely more comfortable, but a bit harder to get out since I have less to pull. To get it out you basically have to bear down a bit, as though you are delivering. So you use those muscles to push, while holding it by the base and pulling it out by the stem. It is a bit annoying, but I'm kind of welcoming the opportunity to warm up those muscles for when I need them, ya know!
Bad
Their site says that most women only change it twice a day, but you should be aware of your flow and time how often you need to change it. Because of my fibroids, my day 1 flow is red wedding heavy so I found myself changing it every 2 hours. That is about as often as I change a tampon on day 1, but those are way easier to remove and insert, so it really was a drag. If you have a lighter flow or save it for days toward the end of your cycle when the flow is less aggressive you may have more luck.
Ugly
DON'T DROP IT!
Seriously don't! I take mine out sitting over the toilet just in case, because turning the bathroom into a crime scene is pretty much the worst that can happen when using the Diva Cup.
Another one of my go-to products are Thinx. I've been using the period panties for years and they are basically my heros! I have 2 of pretty much every pair on the site, for day and night of each day of my cycle. On day 1 I wear them with a tampon or my Diva Cup as backup, but from day 2 on it's just me my Thinx, and freebleeding.
Good
Honestly, they are kind of my favorite. They are soooo comfortable, and there is a shape for every day. The designs range from cute and sporty to downright sexy. The boyshort is absolutely life, and I can't wait to try the new bodysuit out. And now they are getting fancy with some new colors!
Bad
There really is no yuck factor, until you have to wash them out. And even then, it's really only gross if you are squeamish. They do take some getting used to, and you'll be super paranoid wearing them the first time. But after you make it through one successful cycle you'll be hooked!
Ugly
None really, you just have to know your flow. Only once did I come close to a situation, since my period started getting heavier when the fibroids grew in. Just be attentive to your body and use a backup if you aren't 100% sure, or if you plan on being out and about for a long day.
Have you guys tried either yet? Let me know your thoughts about Thinx, Diva Cups, tampons, pads, and all of the above!
4 Vacation Workout Tips You Need to Stay In Shape on the Road!
As much as I love travel, there is one downside - struggling to stay on your health game! Temptation is everywhere, and between the dining out, sipping cocktails, and all the local goodies you have to sample. It's gotten harder and harder to stay in shape as I've gotten older, so I really have to find ways to stay balanced.
When I travel for just a long weekend I usually skip the workouts . When I have less time to explore I want to focus on getting the most out of the experience. Plus it's really not a big deal if you only miss a few days in the gym. But my recent trip to Spain was almost 10 days long, so I knew I needed to get in exercise at least 3 or 4 times on that trip! Here is how I was able to squeeze in my sweat sessions while on a long vacation! If you struggle with fitting in workouts while traveling, keep reading!
1. Pick a hotel with a gym
A lot of hotels have fitness centers, so when you are starting your search, look for properties that have gym listed as an amenity. Even if it isn't a fancy one with a lot of high-tech equipment, you can still get a quality workout session done.
2. Use your room if you have to
If you end up at a hotel that doesn't have a gym, you can still make do with what you've got! Download or print out free workouts that don't require equipment and get to work in your room. Remember, you can do push-ups and squats anywhere! I also usually travel with a pair of resistance bands, and here are some band-only exercises I love!
3. Make fitness part of your itinerary
Go hiking, take a long walk through town, or check out a local fitness studio. If you prioritize staying in shape while on your journey, you will find a way to make it happen! I love checking out new workout studios, especially when it can be part of your vacation (for example, yoga classes in Tulum).
4. Don't be afraid to leave your friends
Not everyone will share your priorities or want to spend their time the way you do. If you are traveling in a group and you find yourself being the only one that wants to get a workout in, then go right ahead and do it! If you have group activities planned that you don't want to miss, get up earlier or plan which days will be your workout days and which will be off.
Let me know if you care more about staying fit even when you are on the go, and how you accomplish that! And if you like my workout look, shop the story below!
