Healing through education, nutrition and exercise instead of medication
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Prepping for Success

Recovery takes work.

It’s not done with miracle pills, not with body wraps, not with fad diets, and not with juice fasts…

No. recovery is achieved by educating yourself about your body, making a commitment to healing and moreover… By being prepared.

Recovery about moving out of your comfort-zone and changing your mindset.

I have spent my entire life as an obese individual. It wasn’t until I got real, humble, educated and turn my life over to Christ, that my life took a turn for the better.

I found that working in the following three areas of my life helped me gain momentum with my healthy lifestyle change:

  • Understanding my body,
  • Understanding my food and how it works my body, and
  • Understanding my spiritual self.

then and nowWhat I discovered has transformed my mindset. I am no longer “dieting,” I am no longer compulsively eating, I am no longer poisoning my body with sugar and feeding cancer.

I am sharing my findings with all of you. I feel that knowledge is power, and if you understand the “why” of  your mystery, it will no longer be an obstacle to hold you back. We tend to do nothing about things we don’t understand. It seems just too hard… But that’s ONLY because we don’t understand. The mystery is there.

This section will address tools to help you be prepared for your fight against chronic illness.

Food Prep Tools

  • Kitchen Scale

You do not need an expensive one. A scale capable of weighing up to 5 lbs will suffice. You will be using it to measure high protein foods such as meats and cheese.

  • Set of measuring spoons

The size range you need is quarter, half  and full teaspoon, and the same for table spoon size.

  • Set of measuring cups

The size range you need is 1/8, 1/4, 1/2, 2/3, and full cup.

  • Stainless-Steel Kitchen Shears

These come handy to cut poultry to desired portions.

  • Stainless-Steel or durable glass mixing bowls

These come handy to mix your salads and sauces, or marinading meat or fish.

  • crockpotConvection oven/toaster/broiler

A small size convection oven is the best tool you will have to prepare most of MyKetoPal recipes.

  • Crock pot

You will need a crock pot for slow cooked meats as well as making great bone broth.

  • Casserole pan

You can use a ceramic or metal one. Your choice. Just make sure to select one with two handles -one on each side-and  which fits into your convection oven just fine. Matching the two really pays off.

  • Frying screen

Since we will be cooking mostly high fat items, it is a good idea to have frying screen to avoid your kitchen to be soaked with fat stains.

  • saved fat and drippingsFood containers

Get a set with large, medium and small sizes. The large ones will be used to freeze your meats and poultry after you have cut them in correct size portions. In the very small containers, you can collect the leftover  fat from your cooking. That way you not only save the leftover  good fats, but also have extremely tasty addition to all your panfried green vegetables.

  • fine graterGrater

A grater comes handy to grate cheeses, nuts, lemon zest, ginger, garlic, etc.

  • Blender

A blender comes very handy when you are making your cheese cake treats.

  •  Coffee maker

The best way to make coffee is with a French press coffee maker. Use it for making “bulletproof coffee.”

  • lnc panCast iron pans

A 4″ diameter cast iron pan works great for making ketogenic pancakes. Other cast iron pans you may need are 8″ and 10″ diameter. They come very handy for preparing stir fries and cooking meats. Remember to use the frying screen at all times.

  • Aprons

Since we are dealing with high-fat foods, it is imperative to have a pair of aprons available at all times.

  • Cutting boards

Consider using separate cutting boards for vegetables and meats.

  • My last practical tip to keto dieters is to get a few bottles of pure orange oil.  It is often sold as wood surface cleaner. It will clean all the oil and fat stains on your stove top and in your oven with ease.

Getting Started

This is your “you” time.

  • MyFitnessPal – This is a free downloadable app offered by Under Armour. A serious must when keeping track of your macro intake. Plus you will meet new friends that I have found camaraderie with. We are doing it together. And you know what they say… Strength is in numbers.
  • MapMyRide & MapMyWalk – These are also a free downloadable apps. These will map your walk, or bike ride and track your calories burned in the process. These apps sync with MyFitnessPal beautifully too. Love, love, love these apps.
  • Ketone sticks – You’ll need these to measure your state of ketosis. Want to know what they are and how they work. Check out here.
  • Phone armband -So you can track your walk on your phone, and listen to your tunes while you get out there.
  • Under Armour running shoeCell phone, and earphones -Ditto
  • Invest in a great pair of walking/running shoes. Seriously, do yourself this favor. You always want to keep your feet happy… Remember, they are your “support” system, help them support you.
  • Tape measure
  • Scale

Getting ready to exercise

  • Exercise mat

The thicker exercise mat is, the better it will cushion your knees. So, invest in a heavy one.

  • Kettlebell

I am using a 10 lb one which is on the heavy side. If you have not done any sport activity for over a year, you may stay in the range of 5 to 8 lbs.

  • Free Weights

I am using a pair of 8 lb dumbbells which is perfect for me. If you have not done any sport activity for over a year, you get a pair in the range of 5 to 8 lbs each.

  • Walking shoes

You can choose any kind of low impact walking shoes you like.

  • Exercise pants

I think “Danskin” from Walmart is just fine. They are durable, and they will be too big for you soon anyways. So don’t go for expensive brand names.

  • Sports tops

Same as exercise pants, “Danskin” is just fine.

  • Sports bra

Same as exercise pants, “Danskin” is just fine.

  • Bathing suit

You need this if you are planning to visit local pool for water exercises and swimming. Both are great way of getting fitter.

  • A bike

Three months into the program, you will have a better feel about whether you are ready to get on a bike.

  • Sauna suit

You can get it from any discount store for a few bucks. It is a great way to sweat and detox.

The most important part of preparing to succeed in recovery is gaining the courage to overcome our fears. Check out our COURAGE section to learn how faith will bring you through it all.

Check out MyKetoPal's Recipes for Self Healing

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