6 minutes reading time (1170 words)

Your Keto Journey #12 – This is Not the Atkins diet, here is what it really is.

Its what you learn after you know it all that counts JW

For those of you who don’t know him, John Wooden was an American basketball player and later head basketball coach at UCLA University.  

John was just four months and 10 days short of 100 years old when he died.  

John’s teams have won more NCAA Division I Championships than any other school.  John won 10 of them with his teams.  

In 1934 as a high school teacher in South Bend, Indiana, John Wooden defined success as “peace of mind attained only through self-satisfaction in knowing you made the effort to do the best of which you’re capable.“

I agree with John that if we want to succeed at something, we must know we made the effort to do the best we are capable of doing.

Part of that effort is educating your self on the things you are doing. This also applies to Your Keto Journey.


While we may not always “like” what it takes to do our personal best, we are always capable of achieving our personal best.

What do I mean by this?

For me, it goes something like this:

I know what needs to be done.

I know I can do what needs to be done.

I don’t always want to do what I know needs to be done.

But at some point you just have to ask yourself:

1) How much do I want to succeed or reach my goal?

2) Am I willing to do what I know I can do to reach that goal and enjoy that level of success?

The answer to both questions for my husband and myself were “Yes, we want this.“ And “Yes, we will do this.“

As with most challenges in life, once the hard decisions are made, the steps to success are simply a matter of walking it out.

I’ve learned that my success steps are easier when I take them with a good attitude.

So we promptly quit eating foods that feeds cancer and foods that cause inflammation in our bodies. The first step for us was to go gluten-free. This basically meant that we gave up grains. Grains for us were things like regular wheat bread and buns. Regular pasta. We substituted rice flour for wheat and corn. But this was only the start.

It was in listening to Dr. Colbert and reading his books that we recently learned that rice as a substitute was not our answer.


It is simply because rice is worse than sugary sodas when it comes to causing diabetes in the body. So we kicked white rice “out“ of our diets and a modified version of the Ketogenic diet was now “in” place.

“We can do this“, we said. So now it was time to cut out the rice breads, rice noodles, and white rice itself.  Because of the carbs associated with brown rice, it too was knocked off our food list until we could identify our KCL (Keto Carb Limit). This is the limit of carbohydrates you can have in a day so you neither gain nor lose weight (plus or minus a pound).

It is much easier to identify creative and tasty substitutions at home than it is when you eat out at a restaurant.  For example: we can and often do eat a sandwich made from healthy ingredients either bun less or wrapped in a large lettuce leaf.

In a restaurant you need to consider if your foods are “clean“.

What do I mean by clean foods?  Well for starters, your meat loaf must not have bread or bread crumbs in it. The tomato/BBQ sauce should not have sugar or sweetener in them. Soups should not have flour or MSG in them.  

Your chicken should absolutely not have any breading or coating.  Your “grilled chicken“ should not be sprayed with just any old kind of oil while it is on the grill. Allowable oil‘s include coconut oil, avocado oil and olive oil. These three oil‘s should be virgin or extra version, and cold pressed. This means no canola, sunflower, safflower, soy bean, or vegetable oils.  There are quite a few “other oil’s in restaurant kitchens these days that are not healthy when heated, even “healthy” restaurants.  Keep in mind that the restaurant you’re sitting in wants to make a sale and you may get the answer they think you will want to hear when you asked these specific questions.   It could also be that the wait staff or manager may not know the answer to your question.

Salads are not always your best answer in a restaurant setting either. Pay attention to what the pecans are coated with.  Sweet indicates a sugar or worse a poor sugar substitute.  Glazed is another word to watch out for.  Glazed with what?  Other terms to watch for are: honey – coated, savory, seasoned, marinated, whipped butter, maple roasted, corn, toasted nuts, and drizzled with .... 

Most all restaurant dressings and sauces will be off-limits due to unhealthy oil‘s, sugar, and MSG.

For too long we have let others define for us what is or is not healthy. Then we take that data and off we go with faulty ideas of what is good and healthy for us.  As a population, we tend to migrate toward the fat, dumb, and happy gang of people.  But that can change for you if you want it to.

Here is another consideration.  You can spend all your money at the health clubs wearing the best, sweating the best and yet eating and drinking the worst.  Where will that get you?

Why do we do it?

Because we think we know it all…

“It’s what you learn after you know it all that counts.“

Thank you, John Wooden!

It’s time we learn from others.  My husband and I have learned much from Dr. Colbert. Like all of us, the doctor is not perfect and he even admits what he used to do and believe in the acknowledgment section of his book.  He is an honest and learned man of his word and profession.

What we like and appreciate is that Dr. Colbert never stops learning and sharing what he has learned.

Here are two links for a series of videos with a down to earth conversation held with Dr. Colbert about his book.

CLICK HERE for the week 1 videos.

CLICK HERE for the week 2 videos.

You can also find a link to the book, “Dr. Colbert‘s Keto Zone Diet” on my website at https://www.katheil.com/. Click on Resources at the top and scroll down to the picture of the book.  Clicking it will bring you to Dr. Colbert’s website where you can purchase it.

Scroll down to the comments and let me know what your biggest challenge is in your Keto journey.

Share your experiences – good, bad or ugly.

Share this blog post with someone you love and care about!

I’m here for you, as always.

Good Day, Good Week and Good Health to You All!

Kat Heil


© 2018 Kat Heil 2018 Kat Heil, LLC

Build Confidence doing this 1 Thing: - Eradicate E...
How to get a Confident & Capable Self Image… - Era...

Related Posts


Comments (0)

There are no comments posted here yet

Leave your comments

  1. Posting comment as a guest.
Attachments (0 / 3)
Share Your Location

By accepting you will be accessing a service provided by a third-party external to https://www.katheil.com/

DRJ Slide

Featured Book:

  • JOA cover 2

    Journal of an Opioid Addict: A Letter to Mom and Dad

    Book two in the Conversations You Hear Series

    Many people have addictions.  Some addictions are easily seen and noticed by others.  Other addictions are hidden for years, if not decades, and are not seen or noticed by others until the person with the addiction admits two things.

     First that an addiction exists.  And second, that it is nearly impossible to kill an addiction without the loving help of other people who are willing to do whatever it takes to help the addict bury the addiction and live without it.

     This is the story of a young woman who prefers to remain anonymous.  She does this for personal reasons.  She speaks from her heart and does not wish to be judged by you, the reader.

     The young woman has made a commitment to herself and also toward others who find themselves in this humbling place of hurting oneself and not really understanding why until you come out the other side of your addiction and take a long, hard look back.  Looking back is not a way to blame others for what happened to you as much as it is recognition of why you made the choices that you did.

     Many times a young person makes choices based on fear.  Fear of the unknown.  Fear of the known.  Fear of what you think you know.  Medical professionals trained in this area of study understand that fear is irrational.  A perceived danger or threat.  Frightening facts or evidence that appear real.

     A person’s response to fear varies.  One of these response variations is an addiction.  An addiction as described by a young person, untrained in the fields of medicine, psychology or psychiatry could be described as “something I do to keep my fear at bay”.

     A young person living in fear often will not be able to clearly state his or her feelings.  He or she simply knows that there is something that is bothering them on a regular basis that needs to be taken care of.  So they experiment.  They try things to make themselves feel better.  More secure.  Protected from danger.

     Once he or she finds what “works” for them, they use this behavior as a way to get free of their problem.  Notice the words “free” and “their problem”.  Yes, this is a very personal event for many young people.  It is their way of dealing with a problem that they have.  They know no other way of curtailing the situation.  So as long as the addiction works for them, they will continue the course of action.

     Fear comes in many shapes and forms.  This young woman’s fear came from growing up in what many would call a “normal family atmosphere”.  Only to some children, what is called normal by others is far from normal for her.

     As listeners, conversations have a way of awakening our senses.  When we listen to the conversations of others, we have been granted access into another person’s very personal view of a topic.  Be that view right or wrong, it is important to hear what the person has to say.  If we desire to lovingly help people, especially young people, then it is important that we listen to the “cry” of their heart.  Without judgment.  Without interruption.  Just listen.  Listening is the first step.

Web Analytics