Cheesecake Recipe

It’s not mine, I got it off the net and modified it for my taste. I put it here cause It’s easy for me to get to. Enjoy.

The Crust

1 1/2 cups almond flour

1 stick (1/2 cup) melted butter

1/4 cup xylitol (I use Ideal Sweetener)

3/4 teaspoon cinnamon


Mix all above ingredients together.

Butter a 9-inch springform pan and press mixture into the springform pan.

Bake at 375 degrees for 9 minutes

Cheesecake Filling

(It is easier to first soften the ingredients. You can bring them to room temperature, or warm them in a microwave)

1 cup of xylitol

3 large eggs

3 packages of full-fat cream cheese

16 oz full-fat sour cream

1 teaspoon of vanilla extract


Beat the eggs and xylitol together.

Add cream cheese and mix with a mixer until smooth.

Add the sour cream and vanilla, mix again until smooth.

Add this mixture to the pie crust.

Bake the cake

Bake your cheesecake at 375 degrees for just 30 minutes.

After 30 minutes, turn off your oven and leave your cheesecake in the oven for one hour (don’t peek)

Remove and refrigerate.

Motivational speech

I gave a motivational speech to a stranger today.

I hope she hears me. Here it is in case you need to hear me.

Just get to work.

No gimmicks, no fancy products, just work.

Quit sugar, all types (yes I mean fruit too) and grain (yes, I mean all grain) and buckle down. Make it your main focus.

Don’t flirt with bad or processed food.

Don’t entertain thoughts of skipping a workout, dig your heels in and work.

Don’t make any excuses. “I have to make my child’s lunch, I can’t cut all that fruit without eating any”, “I have to have something sweet or I get migraines”…those were just some of my excuses. Many more of my excuses revolved around my disabilities and how I managed them (or how I failed to manage).

Remember, a healthy body is made in the kitchen. Strict eating will pay for itself with more energy!!! Yep, it’s not unusual to feel deprived and crappy the first two weeks, but after that, you will feel better and stronger, and better able to stay strong. I have been on my perfect diet since July 6th. I have cheated, yes I have, twice. I’ve learned my lesson and moved on.

Is it hard? YES. Am I tougher that it is hard? You bet your ass I am.

It has taken strict food management, medication management, hard exercise and pushing the limits of my disabilities to begin to get better, healthier and stronger.

I expect I will always have to work this hard. That’s ok, the alternative is simply not acceptable.

Go kick some ass!


Quick Run Stats

I am currently averaging a pace of 17. I have to get down to 15 to be able to finish in 7 hours, this marathon’s cut off for a finisher medal.

I walk 5 plus miles a day 4 days a week and long walks on Saturdays.

Tomorrow’s long walk is 9 miles. My pace improves greatly on my Saturday walks with a big training group, but I still struggle after 5 miles.

I went from sedentary to training for this, and have been sedentary since my last hip 5 years ago, so I have a LOT of strength to build in short order!

More soon,


Heart, Lungs, Gallbladder or Esophagus – Roulette, medical style!

I was prompted to do this update by a nice lady named Kelley in my Keto Facebook group:

I had a gallbladder ultrasound yesterday, and a gut bacteria test (the one that causes ulcers. Not the test, the bacteria lol).

I will have a nuclear scan (Hida Scan) on Friday of the gallbladder function and Chest CT to check my lungs. I thinks the lung scan is mostly because I am a former smoker. Also seeing a cardiologist on Monday for an ekg and whatever he dreams up.

We are not yet convinced it’s my gut, so trying to rule everything out. The chest pain has been going on long before I started keto. I had an ultrasound 2 years ago on the gallbladder. At the time, the PA told me the results were fine. The Doctor looking at those 2 year old tests yesterday said that there actually was a problem with my gallbladder 2 years was spongy (google won’t explain that to me).

All of my symptoms, GERD, chest pain, back pain, shoulder pain, and pain under the right rib cage have been going on long before keto.
I made yesterday’s appointment 9 months ago. Took this long to see my gastroenterologist. My fibro doctor saw me last week, said it wasn’t costochondritis, suggested to see a cardiologist and gastro (I had already had the gastro appointment set)

Hopefully by this time next week I will know what’s going on. Knowing me, it will be one giant gas bubble and I will feel better when I burp! (with a fibro history, I’m used to doctors shrugging their shoulders and going, “Hmm, must be fibro”)


The doctor is trying to figure out what’s going on. Current players are heart, esophagus or gallbladder. Symptoms these past 2 weeks have been very painful, so I have been taking it easy and pushing when I can. Plus exams and tests are wearing me out. Missed most of work today because of it. And, I got a flu shot this morning that is so sore ai cannot lift my left arm.

7 October, 2017 17:35

Last night at a wedding reception, a friend asked me how I was doing on keto, ignored my answer, and proceeded to tell me how great she feels when she does keto and it’s too hard, then tells me about all the drugs she takes to feel better. I just don’t get that. If this woe (way of eating) make you feel better…

Hard walk today. A little over 7 miles, in pain most of it. This shoulder is really acting up. Chest too. I see the gastro next week. Doc says not costrocondritis, and wants to schedule a cardiologist if the gastro doesnt resolve it.

A prize at the end of my run! I finally got those new shoes i have needed! Got a 20% discount because of my USA walk fit!!

Baby bought me new running shorts and shirts today too! I love’em!

Today is our anniversary. 4 years legally!

This week

I found this link today regarding some of the things that may have caused my Fibromyalgia. No one knows what does, but I am on a journey to eliminate all the causes from my life so that I can continue to heal. That article is HERE.

My spouse asked me yesterday if believing I could get better is what is making me better. She talked a little about depression and the roll it plays. She later in the conversation clarified that that she felt my believing is a strong contributing factor in my healing. It certainly is. There is no doubt I was very depressed and that began to lift when I began to heal, not the other way around.

I am listening to a new book called Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain-for Life, by David Perlmutter. There is a GoodReads review HERE. I find it very interesting. I’m already hearing things that will add to the “Jo experiment”.

This week has been tough physically. I fell Tuesday morning on my 3.5 mile walk, and banged my shoulder up pretty good. It feels as though it has caused a bit of a fibro flair, but I’m fighting it tooth and nail. Tomorrow is my 7 mile run/walk. I’m already nervous, but excited!!!

Our son was inducted into the NHS Wednesday. He is such a smart, wonderful boy! He deserves a Mommy that is 100%, so I am trying hard to reach that goal!

The world continues to fall apart a little, with one disaster after another plaguing us all. The latest is the idiot who shot up Las Vegas. My heart hurts so much.

On a nicer note, friends of mine have been posting pics of their trip to Maine and New England lately. It is so beautiful, I am craving an Northeast coast trip.

I added a new place to my bucket list this week. The Mall and Literary Walk in Central Park. I just want to walk Central Park for hours.

Image result for the mall and literary walk

Enjoy your weekend!


P.S. I just finished listening to My Absolute Darling, by Gabriel Tallent. There is a lot to love and hate about this book, as it is an emotionally hard book to read if you have ever been exposed to any of the issues it covers. Read about it here on Goodreads.