New Foods and Exercises

     This week is no different than others by way of keto discoveries.  Chia seeds are amazing because they are loaded with fiber, minimizing the carbs.  I use them in several recipes, most recently to make delicious fruit jams.  Of course, my favorite are the chia seed crackers.  They totally satisfy my urge for a crunchy carb snack.  I have them with cheese, and they are less than one carb each!  Also, the cracker recipe dough is extremely versatile.  I've used it as a crust for quiche, made little cups from it, and filled them with appetizers and desserts.  Everyone loves the nutty taste and crispy texture of the cup, so it's turned out to be a great addition to my menus.  I've also made some new main dishes that turned out quite well.  Most of them used some form of chicken, which is generally healthier than some of my other favorites that use beef and pork.  The most critical part of sticking to keto is having delicious and diverse food options that are always prepared and easily accessed.  Also, now that I am less fat, I am starting to work on specific areas where I have lost competence with age.  For example, I have difficulty balancing occasionally and sometimes have to lean against the wall to lift a leg and put on my pants.  Also, standing from a particularly low seat is difficult.  So, I've searched everywhere to compare expertise on exercises supporting and targeting certain skill sets for the aging.  Obviously, squats are a very good thing to do, as are planks and other exercises that do not require any equipment.  I already do free weights three days a week, so that's not a concern.  I've designed the following 5-day plan:    1) Jumping Jacks--15 x 2 2) Incline Pushup--15 x 2 3) Standard Pushup 10 x 3 4) Standard Squat--15 x 3 5) Superman Fly Back 15 x 3 6) Lying Y Raises 15 x 3 7) Bird Dog Plank 10 x 2 and 8) Sit Stand 15 x 2.  Of course, I am continuing my Tempo Trot and run along with my free weight regimen, leg press, and high-intensity interval training.  I plan to add other activities as I discover that I need them.  I'll report back same time next week.