Monica Akerele's Eating Clean, Keto & Fitness Motivational Blog

Monthly Keto, Intermittent Fasting & Exercise Challenge!

January 2020 Challenge Ends Today! It’s Weigh Day! #LetsGo — January 31, 2020

January 2020 Challenge Ends Today! It’s Weigh Day! #LetsGo

TGIF!!! We have reached the end of our January 2020 Eating Clean, Keto/IF and Exercise challenge. Go ahead and weigh in today or tomorrow morning and let me know how things went. Also please feel free to share with me any non-scale victories that you may have experienced over the course of this month. For example, improved mood, loss of inches around your waist, reduction in clothes size, more energy, improved blood sugar numbers, less or no joint pain, better sleep and/or etc… Every success is a win in my book and should be acknowledged and celebrated. So congratulations in advance! πŸŽ‰πŸŽ‰πŸŽ‰

I’ve also talked with 4 people who took the challenge this month and there was an average loss of weight of 9.2 pounds from simply eating Keto, Intermittent Fasting with a 4-8 hour eating window and exercise 3-5 days a week. I celebrate you and I’m so proud of your progress!!! πŸŽ‰

If you are ready to join me on my next monthly challenge it starts tomorrow!!! Check out the monthly challenge details on the link below!

http://www.monicaakerele.com

Let’s Get It!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

What Is Up on Your Keto, IF and Exercise Journey? — January 29, 2020

What Is Up on Your Keto, IF and Exercise Journey?

Happy #HumpDay! How is my Eating Clean, Keto/IF & Exercise Family doing today? I hope all is well. We are almost at the end of our January 2020 challenge. Is it just me or did this month go by super fast? Well on Friday, 1/31/20 we will have our final weigh in for the month and this challenge will officially be in the books!

So tell me what’s up? Is your motivation, exercise, eating clean and Keto diet consistency up? I want to hear from you so I can get an update on your journey. Consistency is the key on this journey. Don’t let anyone or anything keep you from doing what it takes to meet your goals. You are MORE than worth it! πŸ’― Remember you are not alone in this fight to be healthy. We are all in this together!

I’ve shared a link below to some awesome Keto meal prep ideas from Women’s Health Magazine to help you with meal planning for next week!!!

https://www.womenshealthmag.com/weight-loss/g25439970/keto-meal-prep/

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Keto Recipe Pick of the Week – 1-27-20!!! — January 27, 2020

Keto Recipe Pick of the Week – 1-27-20!!!

Garlic Butter Steak and Zucchini Noodles

Happy Monday! Here is my Keto Recipe pick of the week! It is the Garlic Butter Steak and Zucchini Noodles recipe by www.eatwell101.com! Click on the link below for the recipe!

https://www.eatwell101.com/garlic-butter-steak-and-zucchini-noodles-recipe

If you would like one of your favorite keto recipes to possibly be featured in one of my Keto Recipe Pick of the Week posts please share your link(s) in the comment section below!!! Keep eating clean and exercising! Let’s finish January strong and healthy!!!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Snacking While Keto: Should That Be An Option? — January 24, 2020

Snacking While Keto: Should That Be An Option?

What happened to the days when we just ate 3 meals a day with no snacks? Back in the 1940-1960s when my maternal grandmother was raising her children snacking was not the norm. However today with the invent of high carb, sugary processed foods snacking has become a mainstay in our society. This has possibly contributed to the rise in obesity rates in America (For more information on this read Extreme Snacking Is a Major Cause of Obesity in America). However, if you have fully implemented the Keto and intermittent fasting lifestyle snacking doesn’t have to be a regular option for you.

The goal of the Keto/Intermittent Fasting way of eating is to reduce the frequency of the release of insulin that shows up everytime we eat anything other than fat. If the hormone insulin shows up that means the fat burning process has temporarily stopped and the switch has been turned on to store the food you just consumed as fat in your fat cells or as glycogen(sugar) in your liver to eventually be converted (burned) into energy. Therefore it’s important to cut back on snacking as much as possible unless its absolutely necessary so the fat burning process can resume. Dr. Jason Fung, a leading Nephrologist and highly acclaimed author of The Obesity Code, The Diabetes Code and The Complete Guide To Fasting has recorded a great explanation of this process here:

https://www.dietdoctor.com/how-to-maximize-fat-burning

In my experience, when I’m being strict Keto I don’t get as hungry in between meals. I’m able to stick to my 4-8 hour eating window and only eat 2 meals, snack free. However, everyone’s experience may be different so if you feel the need to snack every now and then here is an article from DietDoctor.com that I want you to check out below. This article shares some Keto snack ideas that contain whole foods and not processed food made in a lab. I’m a huge advocate for eating clean/whole foods. Believe me your body will thank you!!!

https://www.dietdoctor.com/low-carb/keto/snacks

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Keep Moving Forward!!! — January 20, 2020

Keep Moving Forward!!!

Happy #MLKDay2020! I’m so thankful for Dr. Martin Luther King’s life and legacy of love, peace, non-violence, civil rights, social justice and economic equality. His words were so wise and motivational!!! This is one of my favorite quotes from him. Let it motivate you to keep moving forward in your goals!!! #ForwardEver #BackwardsNever

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Keto Recipe Pick of The Week – 1-17-20!!! — January 17, 2020

Keto Recipe Pick of The Week – 1-17-20!!!

Beef and Broccoli by Mind Over Munch

TGIF!!! Here is my #KetoRecipe pick of the week! It is the Keto Beef and Broccoli by http://www.mindovermunch.com! Click on the link below for the recipe!

Keto Beef and Broccoli Bowl with Cauliflower Rice

If you would like one of your favorite keto recipes to possibly be featured in one of my Keto Recipe Pick of the Week posts please share your link(s) in the comment section below!!!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Mid-Month #Keto Check In!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯ — January 15, 2020

Mid-Month #Keto Check In!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯

Happy #HumpDay All!!! Today is day 15 of our Keto and exercise monthly challenge and it’s time for our mid-month check in! Weigh in the morning and let me know how the 1st 2 weeks have gone for you!!! What successes and challenges have you had so far? What do you think you will need to do differently in order to maximize your goal attainment for this month? Here are some ideas that you can try!

– Consistent exercise (3-5 days weekly)

– Drink at least 64 ounces of water daily (with 1 tsp of lemon juice and/or apple cider vinegar w/the mother)

– Cut out sugar and high carb food/snacks

– Get more sleep

– Reduce stress

– Believe & confess with your mouth that you CAN do it!!!

– Get an exercise partner who will hold you accountable!

– Try implementing intermittent fasting (daily 8 hour eating window of 12-8pm, 10-6pm or whatever works with your schedule)

– Stick to Keto!

Lastly here is an article with some great Ketogenic tips that you can implement and integrate into your Keto regimen.

https://www.healthline.com/nutrition/ketogenic-diet-101

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

How To Reduce Your Sugar Intake!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯ — January 14, 2020

How To Reduce Your Sugar Intake!!! #LetsGo πŸ”₯πŸ”₯πŸ”₯

Happy Tuesday! It is day 14 and we are almost halfway through January 2020 already!!! How are things going with eating clean, keto, exercise, getting sleep and reducing stress? Weigh in tomorrow and let me know how you are progressing from a weight perspective! I have one more question that I want to ask you. What is the ONE thing that you struggle with the most when making healthy changes? Is it diet, exercise, sleep, sugar, starchy carbs or something else? Please leave your answer in the comment section.

I think my answer would be SUGAR! I’m sure for many of you that would be your answer too! Lol! Here are several ideas to help you reduce your sugar intake:

β€’ Drink only water (add a lemon wedge if desired) and unsweetened tea and/or coffee
 β€’ Eliminate desserts/sugary snacks from your diet
 β€’ Eat fruit that have a lower glycemic index such as berries (strawberries, raspberries, and blueberries).
 β€’ Eliminate candy and gum from your diet
 β€’ Reduce and or eliminate starchy carbs, as they turn into sugar and is stored as fat if it is not burned off metabolically as energy.

The reality is that reducing/eliminating sugar will help boost your weight loss and will help reduce your chance of developing Type 2 Diabetes. Check out this article below by Medical News Today that shares even more ideas and research backed insights that can possibly help motivate and educate you in your journey to reduce your sugar intake! Make this week healthy and active!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

https://www.medicalnewstoday.com/articles/319991.php#health-benefits

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Keto Recipe Pick of the Week!!! – 01/10/2020 — January 10, 2020

Keto Recipe Pick of the Week!!! – 01/10/2020

Garlicky Shrimp with Zucchini Pasta

#TGIF!!! Here is my #KetoRecipe pick of the week! It is the Garlicky Shrimp with Zucchini Pasta by http://www.delish.com! Click on the link below for the recipe!

https://www.delish.com/cooking/recipe-ideas/a19664978/garlicky-shrimp-zucchini-pasta-recipe/

If you would like one of your favorite keto recipes to possibly be featured in one of my Keto Recipe Pick of the Week posts please share your link(s) in the comment section below!!!

Let’s Go!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

Are You Keto Equipped? #LetsGo πŸ”₯πŸ”₯πŸ”₯ — January 8, 2020

Are You Keto Equipped? #LetsGo πŸ”₯πŸ”₯πŸ”₯

Happy Hump Day!!! I hope you are having a healthy, active and productive week thus far! Today I just want to level set and make sure everyone is on the same page with Keto! Watch the videos below to see what the Ketogenic diet entails. Let me know what questions you may have!

Keto for Beginners from Dr. Eric Berg:

If you have been doing Keto and are currently experiencing a weight loss plateau check out the video below.

5 Keto Hacks from Dr. Eric Berg:

Let’s get it!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com.

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.

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