Steve and I face a busy week because we need to pick up a car at the port in Los Angeles on Thursday.  We shipped it from Hawaii. By shipping it there instead of the Seattle port we saved nearly fifteen hundred dollars.  It costs a little over a hundred dollars for both of us to fly from Bellingham to Los Angeles, so it works out. Then, we head to Richland where we'll exchange it with the car Jake is using.  The drive along the coast through Oregan is lovely, so I'm looking forward to creating another adventure. We had a lovely dinner in Vancouver last week with our Canadian friends. It consisted of lobster, shrimp, and steak, all keto-friendly. Of course, they served non-keto items like seasoned mashed potatoes and a cheesecake for dessert. I indulged in both. I do that sometimes, and it hasn't ruined my dieting efforts or triggered any binging. Over the past two years, I've had a highly successful run. I've lost over thirty pounds and am nearly at my goal weight.  As I explained, my goal was to reach the top end of the range for women my age.  I initiated this round of weight loss for health reasons.  My joints were hurting, and I was feeling unhealthy in general. The weight loss has made a huge difference for me and my overall health, as the blood work during my last physical verifies.  I'm sure my exercise regimen also played a significant role in my overall health improvement.  For the past several years, I've averaged 83,722 steps per week, totaling 4,353,544 steps per year.  That equals 36.96 miles per week, totaling 1,924 miles per year. My 315 minutes of cardio (vigorous and peak) per week equals 16,380 minutes per year.  My resting heart rate averages 62 BPM, which is quite good.  Therefore, I will continue my exercise program for as long as possible.  My program includes high-interval walking and running, Zumba, squats, deadlifts, and free weights.  I occasionally add swimming, yoga, and other activities, including golfing or hiking.  I'm going to continue with the keto while taking breaks along the way, as recommended by those currently studying the keto diet and its effects on participants. I'm so grateful for my health. It is the foundation of the beautiful life Steve and I live. Next month, we'll return to Hawaii and continue our regimen there. We plan to visit the island of Maui and the Big Island this year, and we're looking forward to seeing both. On our return trip to Birch Bay, we will stop by Anchorage, Alaska, to see some sites there and a Broadway show based on Tina Turner's life.  I will add an epilogue to this blog when I finally reach my goal weight. I'm so grateful for my health and will continue to guard it daily. As I said last week, I will end my blog even though I am not at my goal weight.  However, I'll add one more post when I reach my goal.  

​     I've decided that even after I hit my goal weight, I plan to continue the keto, although I might modify it according to some recommendations following recent studies.  Again, the ketogenic diet involves eating high-fat, low-carbohydrate foods to reach a state of ketosis. In ketosis, the body burns fat for fuel instead of sugar. However, Following the ketogenic diet long-term may cause cellular aging in organs, which may increase the risk of heart disease, kidney disease, and cancer.  In this process called cellular senescence, old cells stop dividing but don't die off.  Instead, they accumulate over time and release harmful substances that can damage nearby healthy cells.  Senescent cells can also lead to inflammation and organ damage. The accumulation of aged cells can increase the risk of conditions like heart disease, cancer, and type 2 diabetes. However, some studies suggest that these effects can be mitigated by taking breaks from the diet. A ketogenic diet that includes planned breaks may reduce the pro-inflammatory effects, as some studies show that intermittent keto dieting can decrease senescent cells. Steve and I are looking forward to tomorrow evening because we have plans to meet in downtown Vancouver and have dinner with our Canadian friends. We always look forward to hanging out with these guys, and I'm sure it will be very nice to spend time with them again. Then, on Thursday morning, we head to Los Angeles to pick up Jake's car, which we had shipped from Hawaii. We initially intended that he pick it up, but it's much easier for us to do it because we don't have to take off work. We had it shipped to Los Angeles instead of Seattle because it saved us almost $1,300.  We'll enjoy the coastal ride down to Richland.  It'll be good to see Jake and provide another traveling adventure. Although I am still five pounds away from my goal weight, the top end of my recommended weight range, I will discontinue my blog at the end of September. I promised myself that I would continue the blog until I reached my goal, or after three years. Since it will be three years at the end of September, I'll stop.  However, I might add an epilogue to the end of the blog when I hit the magic number!

     It really feels like fall is headed our way. My petunias look very droopy, and even though they're getting plenty of water, they must be on their way out because they're reacting to the cooler weather. We finally invited our next-door neighbors over for the first time since they moved in, and I'm happy we did that. I served them a meal mostly consisting of items we grew or gleaned from the Bay. I cooked one of the salmon Steve caught and served that along with a crab salad, green tomato bisque and some rice with a blueberry topping. It all turned out very well. We're fortunate that we can have these gatherings. They're nice and appeared to enjoy our no-frills entertaining. We'll try to have our other neighbors over before we return to Hawaii. Steve and I pulled both of the boats out of the bay several days ago, so at least we have that done, and it definitely ends the fishing and crabbing.  I'm still working on my weight and it's going okay. I want it to go faster, but at least it's going down.  My doctor prescribed another medication called metformin.  It is a standard treatment for insulin resistance and jump-started me again following a lengthy plateau.  Metformin reduces sugar production in the liver, decreasing sugar absorption in the intestines and helping the body remove excess sugar from the bloodstream. Metformin affects the expression and activation of insulin signaling pathway mediators. Some studies demonstrate that metformin can improve body composition, muscle glucose disposal, and microvascular insulin sensitivity in insulin-resistant people like me. It'll be interesting to see if it makes a difference in the long run. In the meantime, I'm sticking to keto, and I'm maintaining my weight loss and good health.

​We've had a great fishing and crabbing season this year.  On Saturday, Steve and his brother caught more lingcod and brought in the last round of crab.  We plan to pull the boats out this afternoon if the wind cooperates.  We're also planning one more gathering at the house this coming weekend.  I'm finally getting around to having my next-door neighbors over after several years of good intentions.  On the diet front, the weight loss is speeding up a little.  I hope to reach my weight goal by the end of this month, but I might not make it.  If necessary, I'll extend my goal date through October.  I hope that I've mentioned that I am trying for the top end of the recommended weight for my height and age, which is heavier than the recommendation for younger women.  Apparently, women over sixty-five should retain a few extra pounds.  Lower weight might increase the chances of disabilities, including dementia.  The National Institutes of Health encourages seniors to maintain a body mass index (BMI) between 25 and 27.  Usually, this BMI is considered overweight, but higher numbers protect seniors against nutrient deficiencies and osteoporosis. According to studies, seniors in the overweight range have the lowest mortality rates.  A BMI of 23 is the upper range of normal weight for younger people. Of course, the BMI is an imperfect metric, and many health professionals disagree with the parameters.  What's important is that a low BMI is unhealthy for older adults.  Both Steve and I decided we would go with the higher BMI.  We're feeling good, and our current weight loss success has definitely improved our overall health and physical well-being.  Neither of us intends to change our diet.  We'll continue with the low-carb diet and avoid processed foods altogether.  I plan to remain on keto for all the reasons I've delineated in this blog.  And, of course, we'll both keep exercising as long as we can.

​     We're having lovely days, all in the mid-70s and sunny. Steve brought in more crab that we've picked, bagged, and frozen. He'll keep bringing crab in for the next several weeks.  We'll take it with us and use it up in Hawaii. We always transfer our fish and crab using a suitcase and eat it in Hawaii. It works out really well. On Saturday, we went to a lovely restaurant in Stanley Park called The Teahouse and had brunch with our Canadian friends and friends from Hawaii. Alexa, one of Jake's classmates from the University of Hawaii, is getting her PhD at the University of British Columbia in Vancouver. We wanted Alexa and her mother to see how beautiful the Park is and to let them know we're nearby if she needs us. Coming from Hawaii to Vancouver is a huge change, and she might need some support. When we arrived home, Steve's brother showed up, and they went fishing early Sunday morning.  Even though they didn't catch anything but crab, It's great that they can go out and fish together. They can fish in Canadian Waters or American Waters, depending upon the catch limit.  Our location is perfect for both. Our neighbors had their annual "Eggs Benedict with Crab Feast" on Sunday, and I provided a pot of zucchini bisque. It was delicious! It's incredible what cream does for any food item, right? Best of all, it works for keto. Speaking of diet, I think I mentioned that I'm experiencing a plateau now and then. After researching, I discovered that I might need to increase the GIP and Glucagon Receptor functions.  Both play essential roles in regulating metabolism, appetite, and blood sugar levels in the body.  Of course, adopting lifestyle and dietary habits that support optimal metabolic health is essential. Apparently, it is possible to promote the function of these receptors naturally.  Since GIP is released in response to carbohydrate and fat intake, consuming balanced meals with only complex carbohydrates and healthy fats stimulates GIP production. Proteins also contribute to GIP release. Lean meats, fish, eggs and dairy enhances GIP activity, supporting insulin secretion and appetite regulation.  Physical activity, particularly after meals, can improve the sensitivity of GIP receptors.  I'm considering doing yoga after my main meal since exercise helps regulate glucose metabolism, making GIP's role in enhancing insulin secretion more effective.  Glucagon levels also impact metabolism. Periods of fasting can naturally enhance glucagon activity because glucagon levels rise when blood sugar drops during fasting.  Ultimately, it stimulates the liver to release stored glucose and increases fat breakdown for energy. The keto diet can improve glucagon function and help maintain stable blood sugar levels. High-intensity interval training workouts can boost glucagon release because of the rapid energy demand. These workouts help improve the overall metabolic flexibility of glucagon, promoting better blood sugar control and fat metabolism. Maintaining a healthy weight through diet and exercise supports receptor function, but losing weight requires that these hormones are working, and they are sensitive. Surprisingly, poor sleep and high stress can deregulate hormones involved in appetite and metabolism, including GIP and glucagon. I do everything suggested above, but I still face plateaus and must figure it out. I also discovered that fasting might help, and I'll discuss that more next week.

     ​This week, it's been gloomy. We had several days of non-stop rain, which was quite unusual for August. However, it's good because it will help with the wildfire situation in BC and Washington. They are so destructive.  In the end, smoke from those fires hovers over our Bay, and it's pretty miserable once that happens.  Our son Stevie came in on Saturday morning just as Bethany and her family left. It's really great seeing him. He and Steve went fishing several times and hauled in many crabs. He'll be taking a suitcase full of seafood back with him to Austin tomorrow morning. We also had guests over on Saturday night. These are people that we met last year at Thanksgiving. They live in Semiahmoo and spend a great deal of time in Hawaii. We visited with them when they went to Oahu, and now that we are back in Birch Way, we've been wanting to try to get together. We finally managed to do that Saturday night and had a lovely visit. Our friend John had just been on a fishing trip in Alaska and caught a ton of lovely salmon.  He brought us a huge king filet. So far, I'm continuing to lose weight even with all the gatherings I'm participating in. Our neighbors participated in a block party on Sunday that turned out quite well. The idea was for us to meet one another and visit with those we already knew. Everyone brought a snack, and we all sat around and talked for a few hours. It was quite nice. There's nothing new on the keto front except that it works. I'm looking forward to reaching my goal weight by the end of September.

     ​Crabbing started on Thursday this past week and is as good as ever.  Steve caught our limit, totaling ten, two days in a row, but pulled the crab pots because the Lummi Island natives started crabbing in our Bay on Friday.  Sometimes, they remove the smaller pots, probably because they resent the fact that Chief Seattle gave their lands away by treaty.  Chief Seattle, leader of the Suquamish and Duwamish tribes, led the negotiation of treaties with the U.S. government, particularly the 1855 Treaty of Point Elliott, which shaped the future of the tribes in the region.  The treaty led to the loss of much of the tribal lands and their access to waterways in the area.  Although Chief Seattle negotiated to ensure peaceful relations between his people and the settlers, many younger Native Americans in the area resent his actions and decision-making.  This area remains culturally and environmentally significant, and efforts to preserve its ecosystems and the heritage of the Native American tribes that have lived there for millennia became part of Washington State's policies several decades ago.  However, resentment remains among many people whose lives center around fishing and crabbing in this area.  Therefore, it is best to get out of their way, and that's what we did.  They moved on at the end of the day Sunday, so Steve put his crab pots back as soon as the tide came in.  He'll go back out later this evening and bring them in again until Thursday when crabbing is allowed again.  We had several crab feasts, including one on Saturday evening.  Steve's sister and family came, as did our White Rock, B.C. friends. We had a wonderful time, and our food was delicious.  This time of year is always enjoyable because people visit, and we can easily provide a fabulous food fest.  Best of all, crab with butter is keto-friendly, so I can fully participate! 

​     I just returned from a lovely afternoon with my neighbors in Birch Bay.   My friend invited us all over for tea and homemade muffins.  I had to forgo most of the food, but I enjoyed the visit.  I'm enjoying other visits as well.  We spent the weekend with family including Steve's sister, who came to Birch Bay with her girls.  Steve took her out fishing along with his brother.  They caught lingcod, coho, and king salmon, all delicious!  I cooked one of the coho whole, and everyone enjoyed it.  It's fun to get together, especially around excellent food.  In other news, I'm considering discontinuing my blog at the end of September, even if I have not lost all the weight I planned on losing.  I still have about ten pounds to go.  If I lose the final ten, I'll be at the top of my appropriate weight. However, I intend to continue the keto diet for many reasons. I plan to continue this diet for the rest of my life. I've delineated all the positive outcomes throughout this blog. I may modify it slightly, but because my blood work is so good and I've experienced minimal impact regarding my lifelong epilepsy issue, I plan to continue keto. Living a primarily carb-free life has benefited me tremendously. As I said last week, some studies have linked simple carbohydrates to Alzheimer's disease, and I certainly don't want to go down that road.  Whether it is good to follow a keto diet indefinitely depends on various factors, including health goals, lifestyle, and any underlying medical conditions.  I know I'll find it easier to maintain my weight loss on a keto diet because it reduces hunger and cravings.  It also helps stabilize blood sugar levels, which can benefit people like me with insulin resistance.  I think that I have higher energy levels and mental clarity on keto.  The problems occur if I do not monitor my intake of foods with fiber, vitamins, and minerals, but I'm very careful and include my statin smoothie every day, which covers that for the most part. My cholesterol levels are good, so keto is not a problem.  As with all things, monitoring myself and adjusting if necessary are essential.  So far, I'm thriving on keto and feel I will continue to thrive. It definitely works for me!

What a great week!  The weather was gorgeous, and because it was so lovely, Steve got in several fishing days and did very well.  He caught two large salmon and a huge lingcod, my favorite fish. Everything he caught works for keto, and he really enjoys eating fish as well. We had company this weekend and shared our catch.  It was a wonderful time!  Steve's sister and family arrive today, so we plan on having much more family fun.  In the meantime, I've been thinking a lot about keeping my brain in good shape. I'm not concerned about Alzheimer's because there is no history of it in my family. Nevertheless, I don't want to take any chances, so I do everything possible to prevent it.  It surprised me when I saw that a ketogenic diet may help combat Alzheimer's disease.  Because the keto diet is high in fat and low in carbohydrates, the liver converts the fat into ketone bodies that can fuel the brain's neurons. People with Alzheimer's have impaired glucose metabolism, so the brain may benefit from using ketones instead of glucose for energy. Also, the ketogenic diet may reduce inflammation, which can also benefit the brain.  One study found that the keto diet delayed the onset of Alzheimer's by increasing levels of the beta-hydroxybutyrate (BHB) molecule.  BHB supports energy transfer from the liver to the body in humans when glucose levels are low.  Another thing I learned is that Alzheimer's directly involves the shrinking of the hippocampus in the early stages. According to my research, the hippocampus begins to shrink as people age, particularly if they do not engage in new learning. However, working to learn new things can cause the hippocampus to maintain or even grow. As with weightlifting, if you don't increase the weight, your muscles will not grow.  Therefore, working on difficult things that cause some real learning is like weightlifting for your brain.  I’m weak in math.  Consequently, I've started reviewing geometry and aim to learn higher-level mathematics. I started this week and will let you know how it goes. This endeavor should help me maintain or grow the hippocampus, which is critical for many brain functions, including memory retrieval, emotion regulation, spatial navigation, and other things. I'll sit here in my living room and work on geometry while I watch Steve come in with more fish! Yum!

​     Steve and I are tackling one of our biggest home repair problems, and I am thrilled because we think we've figured it out.  Some of our windows, including our sliding doors, became foggy, and the glass needs replacing.  We have an estimate for a partial fix that exceeds five thousand dollars, and we don't want to spend that much.  Thus, Steve started investigating and found a solution.  He intends to replace the glass himself.  A YouTube video demonstrates exactly how to remove the window, so he did that and put it back.  It was easy.  We found a manufacturer who will produce the replacement glass, and it is just across the border in Surrey, B.C.  What a relief!  Our view means everything to us. Here's hoping everything works out.  Also, I promised to focus this week on almond milk, an essential ingredient in my statin smoothie.  It is an excellent addition because it contains plant sterols, which help block cholesterol absorption.  It also prevents bile acid absorption, which can reduce cholesterol levels by limiting the amount of cholesterol that can enter your body. Plant sterols, called phytosterols, are naturally found in almonds and almond milk. Phytosterols help control blood cholesterol levels and reduce the risk of heart disease, stroke, and heart attack.  It works because it competes with cholesterol for absorption in the digestive system. When your body processes phytosterols instead of the cholesterol, some cholesterol is removed as waste, resulting in lower cholesterol levels and improved cardiovascular health.  Plant sterols also assist in the prevention of diabetes, obesity, and cancer.  Most importantly, almond milk is a good option for my keto diet.  Of course, you need to read the label to ensure you use unsweetened almond milk.  Because almond milk has a low Glycemic index, meaning how quickly a type of food raises your blood sugar, it is a good option for people with diabetes or those at risk.  It is also low in calories.  Calorie counting is not necessary on keto since low-carb, high-fat foods are satiating. However, excess calories might be the culprit for those who aren't losing weight or have plateaued on keto.  Almond milk has less than one net carb per cup and only 41 calories.  It is also a source of essential micronutrients, such as vitamin D, E, calcium, and potassium. To prevent nutrient deficiencies when on keto, consuming diverse food sources that provide varied nutrients is important.  Consuming a cup of almond milk and other nutritious ingredients, including spinach, hemp hearts, chia seeds, moringa powder, matcha green tea powder, and protein powder, is a massive boost to my health while on the keto diet.  The proof is in my recent lab results.  So, if you haven't started using my statin smoothie, I suggest you start as soon as possible.