When my cousin visited last week, she gave me a lot of keto tips, and I will share some of them. She uses MCT oil and ghee to support her keto diet. She blends both in her morning coffee and says it helps with hunger. I've tried them and definitely agree. Moreover, each item is readily available, and the research verifies that both fats promote weight loss. However, proceed with caution because overdoing fat causes weight gain. ​I first read about MCT oil when I looked at the early attempts at controlling epilepsy using a high-fat diet. Current studies show that the oil may support weight loss by increasing fullness, fat loss, ketone production, and improving your gut environment but say that more research is needed to determine its efficacy. ​She also told me how important the rowing machine is to her exercise regimen, working every part of the body, so I'm also beginning to use it. I verified that rowing is a full-body workout, but it is much more. Rowing is a high cardio, low impact exercise that targets major muscle groups, including quadriceps, calves, and glutes. It also strengthens upper body muscles, including pecs, arms, abdominal muscles, and obliques. The leg muscles are utilized during the drive part of the stroke or when pushing off the foot stretcher. Rowing is suitable for people at all levels because it is low impact and supports the heart and lungs while building endurance. While my cousin shared keto tips with me, my husband, Steve, likely shared COVID with her. While they were visiting, Steve was feeling ill, but because his COVID test was negative, we assumed it was a sinus infection, a common problem he has that is usually initiated by allergies. However, at this point, it's a little serendipitous to think that Steve was not sharing COVID. So far, I do not have any symptoms, but I expect them to begin any day. Ugh! Finally, Traci brought me a book containing all vegetarian recipes, which I will share occasionally. The first one I intend to try is a spicy frittata pizza. I'll let you know!

     Over the years, the Bradley family on my mother's side gathered regularly, so we all came to know one another, creating lasting friendships, and these friendships are blessings.  We touch base with one another occasionally, and it's always great fun.  This past week we're enjoying a visit with my precious cousin Jo Ann's daughter Traci and grandson Jake.  Traci has visited before, but this is Jake's first time.  It is such a pleasure to have them here as always!  They've visited several sites around Puget Sound, including Deception Pass and Anacortes, and participated in several local activities, including whale watching.  We're fortunate to own several vehicles, so they can take off whenever they want, unencumbered by old folks.  However, we've participated in several of their outings.  They invited us to go with them to Whistler, and we happily accepted the offer.  We've not been there for such a long time.  It is a glorious drive from Vancouver to Whistler, and the weather was lovely.  We enjoyed the beautiful view of the bay and the mountains all the way there.  We rode the gondola to the top of the glacier when we arrived.  Traci has done this before, but it is a trip worth repeating.  We were happy to share this gorgeous area with Jake, who enjoyed the views as much as the rest of us.  On our way home, we stopped in White Rock and had dinner at our favorite Indian food restaurant, Cilantro's, where I avoided the rice and nan but ate plenty of the various sauce-laden dishes, which were delicious as always.  On Friday, while Steve and Jake went boating and fishing, Traci and I returned to White Rock for sushi.  I ate many pieces containing rice, clearly exceeding my carb limit, but I'll survive.  We had a lovely visit as we walked along the pier.  Yesterday, Father's Day, we spent in B.C.  First, we worked out at Grandview Aquatic Center, then drove by Crescent Beach in White Rock.  It's a lovely park with a sandy beach stretching along the bay.  Then we decided to try a restaurant serving dim sum because that is Steve's favorite, next to the Indian food.  It was Cantonese-style which is different from his favorite, but he liked most of it.  Our home meals work out well because Traci is following the keto diet, and Jake is a vegetarian.  So everything I'm cooking works for all of us with the addition of rice or beans.  I was surprised that Traci and Jake enjoyed my green chili stew, mainly because it's made with a large radish instead of potatoes, but they loved it!  I also made my vegetarian tikka masala served over stir-fried cabbage or rice for Jake and Steve.  Steve requested the cauliflower bake, which our guests liked as well.  Lots of leftover food is available in the fridge, so I won't be cooking anything special.  Today, Traci and Jake are off to Vancouver Island by ferry, so they'll probably enjoy some excellent meals.  If they return hungry, we've plenty of things to eat.  They leave tomorrow, and we'll miss them!  Steve and I love sharing the sights, sounds, and beauty of Northwest Washington and areas within British Columbia.  We plan to be here a while, so here's hoping for a healthy, long-lasting life in Birch Bay filled with food, folks, and fun!

   I've done some more research since my most recent blood panel, and discovered that even though I drink water all day long, I can still be dehydrated.  As I said last week, the Keto diet depletes salt, so the kidneys struggle to maintain it, but that's not the whole story. My son, who's turned out to be pretty intelligent, explained it to me this way. You're also dramatically reducing your hydration when you dramatically reduce carbohydrates because carbohydrates act like a tiny sponge. The molecules sit inside cells, releasing water gradually. Therefore, when you dramatically reduce your carbs, you also dramatically reduce cell hydration and must replenish that by sipping on a salt solution that includes magnesium and vinegar throughout the day. You need to dramatically increase your complex carbohydrate intake. I started doing that and added a hydrating spinach smoothie every single morning because complex carbs also help the kidneys hydrate the body. I linked a better explanation and the hydration recipe in case you want to try it. The smoothie ensures that you're ingesting enough complex carbohydrates. I'm also following my son's theory and maintaining a bottle of Himalayan salt and magnesium in water in the fridge. Every time I think of it, I take a sip to mimic the time-released hydration that carbs provide throughout the day. I've also dramatically reduced my protein intake. I'm entirely avoiding red meats and including more dairy and complex carbs. During our brunch on Saturday at the Wooden Spoon in White Rock, B.C, I cheated with carbs. Breakfast was lovely, and I thoroughly enjoyed my eggs benedict. After brunch, we headed to Vancouver to see Hamilton. It was much better than I had ever imagined! I'm so happy we finally got to see the musical because I've tried to get tickets for several years now in several cities, and the show was always totally sold out each time. Apparently, those in Vancouver, B.C., are not as excited about Hamilton as those in the U.S., so a few seats were available. Yea! Our matinee tickets were perfect, and the show was terrific. While the music is exceptional, the presentation of Hamilton's historical impact on United States history is spot on. As a historian, I always enjoy the history behind the story. The historical Hamilton was a remarkable guy, and of course, like many others, I've read the Federalist Papers. He wrote more than fifty of them, and his intellect and logic throughout each promoting the ratification of the U.S. Constitution is beyond amazing. While his personal life was messy, he managed to maintain a brilliant career, supporting the American Revolution and creating the National Bank, among other things, before his untimely death. So, this week was a complete success, and we certainly had our fun!  ​