Author: low-carb-keto-lifestyle

I've been interested in healthy living for a couple of years and have been trying to find ways to do this myself and to share information to the public.

Are you Frustrated doing Keto or Low Carb?

Do you have questions that you think aren’t getting answered? Did you not feel well when you started – Too Much Too Fast????

There are some simple steps to help with getting started.

  1. Don’t simply go cold turkey because you risk the keto flu – whether you are doing keto or low carb – cutting out all the carbs on one day and starting the next day means you are susceptible to the keto flu. My recommendation is start slow. Get rid of one of the main carb categories that we always eat each day for the first 3 days and see if that doesn’t work better. So day 1 get rid of bread, day 2 get rid of pasta and potatoes and day 3 get rid of sweets. This allows your body to adapt to a new lifestyle slowly and you are not shocking it into submission. Also allows your brain to catch up that you are changing your lifestyle.
  2. Make sure that you have electrolytes and pink Himalayan salt in your cabinet. As you change your lifestyle there are little things that your body requires and you may have to supplement with at the beginning – magnesium and potassium and electrolytes are those three things. Electrolytes come in a powder form or you can just add electrolyte water. Sometimes I just put some pink Himalayan salt on my finger and take it down. I got headaches and the salt eliminated those headaches right away. Potassium comes from fish, leafy greens and avocados just to name a few.
  3. Frustration sometimes sets in in the first couple of days because we hear all the hype and we think that we are going to lose 10 pounds in a week and sometimes our body doesn’t respond that way. I say give your self a good dose of patience. The losses will come. You are probably going to see inches disappear before pounds so make sure you measure before you start.
  4. Taking a supplement can also help – I take Pruvit’s Keto Nat every day. This helped me not have to change my diet quite so fast and it puts me into ketosis in under an hour. The product is amazing and so easy to mix up and drink. Some of the extra benefits of the Pruvit product is the AC11 – which is DNA repair and it gives me the energy I need to make it through a day at work. The sleep is amazing – I think I like that part the best since I used to have to take sleeping pills to sleep.

If you want more information on our supplement click the link above and it will take you to a 4 minute video to watch – and there is no obligation to buy.

Have an awesome week!!!!! And see you next week.

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Keto Lifestyle and Alzheimer’s Disease

According to Wikipedia – the definition of Alzheimers is:

Alzheimer’s disease (AD), also referred to simply as Alzheimer’s, is a chronic neurodegenerative disease that usually starts slowly and gradually worsens over time.[1][2] It is the cause of 60–70% of cases of dementia.[1][2] The most common early symptom is difficulty in remembering recent events.[1] As the disease advances, symptoms can include problems with language, disorientation (including easily getting lost), mood swings, loss of motivation, not managing self care, and behavioural issues.[1][2] As a person’s condition declines, they often withdraw from family and society.[1] Gradually, bodily functions are lost, ultimately leading to death.[10] Although the speed of progression can vary, the typical life expectancy following diagnosis is three to nine years.[7][11]

Alzheimer’s is one of those diseases that can take years to watch it develop. Some of the causes can be head trauma, genetics, hypertension and depression.

Dr. Mary Newport’s husband had been diagnosed with Alzheimer’s and suddenly her life took on new meaning. As she studied possible therapies for Alzheimer’s she discovered that ketones were proven to improve cognitive function.

By 2008, she had created her own formulation of coconut oil and medium chain triglycerides (MCT) which are converted into ketones in the liver. She experimented over the years with her husband to get a formula that would work to help lessen his Alzheimers effects. By giving the MCT and coconut oil, she was able to help extend his life with improved cognitive ability way beyond that of not giving him anything. She has developed her own formulation which Pruvit now markets as MCT 1:4:3.

As the body processes the coconut oil and MCT’s the resulting ketones quickly cross the blood-brain barrier to provide instant energy to the brain cells. This function is enhanced by they effects of phosphatidylcholine which the body converts into acetylcholine, a powerful brain chemical that supports memory and other bodily functions. Because they also comprise a major component of cell membranes, PCs are considered an important cholinergic supplement for memory, brain health and cognition (1)

To me Alzheimers is one of those diseases that you slowly watch your loved one disappear. My great aunt has it and the hardest part of dealing with it is that she recognizes people and who they are but she remembers them when they were kids or doesn’t realize that people have passed away. She is a happy lady but she lives in this world of memories from when she was a lot younger. She doesn’t remember anything for the last 20 years. She recognizes her grandchildren but can’t place her great grandchildren. It’s never to late to start to take a supplement or add MCT’s to your diet to help with brain health. A healthy brain allows us to enjoy life till the end.

If you notice one of your friends or loved ones is slowly sinking into that unreality, please help them get hooked up with MCT’s so that it can help with their cognition and slow that process down. It isn’t a cure, but it can sure help. Just check out Dr. Mary Newport and her story of developing her MCT 1:4:3 for her husband.

If you have any questions, we are always available to help answer and dig out the science behind something. Have a great day.

(1) Reference material Pruvit Hacked Magazine.

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Parmesan-Crusted Pork Loin Cutlets

Yummy Stuff

Parmesan-Crusted Pork Loin Cutlets

  • Servings: 4
  • Difficulty: easy
  • Print

Pork to Die For


Ingredients

  • 1 (12 ounce) pork loin
  • 1 cup pork rinds
  • 1/3 cup grated Parmesan cheese
  • Kosher salt and freshly ground pepper to taste
  • 1/4 cup almond flour
  • 1 large egg
  • 1 tablespoon water
  • 3 tablespoons avocado oil (coconut or olive oil will work as well)
  • 1 tablespoon butter
  • 4 lemon wedges

Directions

  1. Cut the pork loin into 4 equally-portioned pork chops. Place each chop between 2 sheets of plastic wrap and pound with a meat mallet until the chop is about 1-inch thick.
  2. Place the pork rinds in the food processor and pulse into crumbs. Add the Parmesan cheese, salt, and pepper and pulse a few more times. transfer the crumb mixture to a shallow bowl.
  3. Prepare a breading station: In a shallow bowl or plate, place the flour along with salt and pepper. In another shallow bowl, beat the egg with 1 tablespoon water, until the egg is no longer stringy, about 1 minute. Line up the flour, egg and crumb mixture in that order.
  4. Heat a large saute pan over medium-high heat, and add the avocado oil and butter. Dip the pork chops in the flour to dust lightly, shake off the excess flour, then dip in the egg and finally the crumbs. Cook the pork until golden brown and cooked through, 2 to 3 minutes per side. Once cooked remove to a paper towel-lined plate to blot the excess oil. Season the cutlets with salt, and pepper and serve with lemon wedges.

Recipe modified from Food Network Star Melissa D’Arabian’s recipe

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Low Carb & Keto Apple Muffins

Apple (Zucchini) Muffin

Low Carb & Keto Apple Muffins

  • Servings: 6
  • Difficulty: Medium
  • Print

OMG Apple (Zucchini) Muffins for Breakfast or Desert


Ingredients

    For the Brown Butter Apple:
  • 1 tablespoon butter
  • 1 large zucchini diced (1-1/2 cups)
  • 3/4 teaspoon apple pie spice*
  • salt
  • 1-3 tablespoons golden erythritol or zylitol, to taste (I used 3 tablespoons)
  • 1-3 tablespoons lemon juice to taste (I used 3 tablespoons)
    • For the Apple Muffins:
  • 2/3 cup almond flour
  • 1/4 cup golden flaxseed meal
  • 1 tablespoon psyllium husk powder
  • 1-1/2 teaspoon baking powder
  • 1 teaspoon apple pie spice (see notes)
  • 1/2 teaspoon xanthan gum
  • 1/4 teaspoon kosher salt
  • 1/3 cup sweetener (I use Swerve)
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 4 tablespoons butter melted
  • 3 tablespoons water
  • 1 cup brown-butter apple

Directions

    For the Brown Butter Apple:
  1. Heat up the butter in a skillet or pan over medium/low heat. You want to use a skillet (or wide-base pan) as opposed to a saucepan so the juices get absorbed evenly by the zucchini. Continue to cook the butter for 2-4 minutes until brown in color.
  2. Add in the zucchini, spices, salt and mix everything together. Add in the lower amounts of sweetener and lemon juice, cover, lower heat to low, and let simmer for 5 minutes. Remove lid and taste for sweetness and acidity; you’ll most likely need to add more of both (don’t be afraid of the lemon juice, its acidity is what will give it that apple kick once it’s thoroughly absorbed).
  3. Cover once again and cook for 10 more minutes. Remove the lid, taste again, and allow to cook uncovered for 3-6 minutes longer to thicken up the juices. Allow to rest for 10 minutes and enjoy (or allow to cool and keep in the fridge for 3-4 days).

    4. For the Apple Muffins

  4. Preheat oven to 350degrees. Line or grease and flour a muffin pan, set aside.
  5. Add almond flour, flaxseed meal, psyllium husk powder, baking powder, apple pie spice, xanthan gum and salt to a medium bowl. Whisk until thoroughly combined, set aside.
  6. Add sweetener and eggs to a large bowl and beat with an electric mixer for 3-5 minutes until airy and lighter in color. With the mixer on, add in the vanilla extract, apple cider vinegar and butter.
  7. Add in the dry flour mixture in two parts, alternating with the water. Continue to mix for a couple minutes until fully incorporated and elastic, the batter will thicken as you mix. Fold in brown-butter zucchini.
  8. Scoop the batter into the prepared muffin pans, smoothing out the tops with wet fingertips.
  9. Bake for 30-35 minutes, until golden and a toothpick inserted comes out clean. Watch out after minute 15, and tent with aluminum foil as soon as they begin to brown (around 25 for me). The miffins will collapse a tad post bake as they’re weighed down by the zucchini, don’t sweat it.
  10. They can be stored at room temp for 3-4 days.

Note – 1 teaspoon apple pie spice = 1/2 tsp cinnamon, 1/4 tsp ground nutmeg, 1/4 tsp ginger and a dash of all-spice.

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How Does Ketosis Work?

Picture complements of Pruvit Hacked Magazine

On a SAD (Standard American Diet) with higher carbs and lower fats

Step 1 Glucose Levels Rise

Step 2 Pancreas Secretes Insulin

Step 3 Insulin shuttles Glucose into cell

Step 4 Energy is Created

On a Keto Diet with higher fat and lower carbs

Step 1 Glucose Levels Fall

Step 2 Lipase Releases stored Triglycerides

Step 3 Fatty Acids travel to the Liver

Step 4 Energy is Created

In the absence of Carbohydrates the body will use it’s own fat stores to generate energy through the process of Ketosis.

Ketosis is the act of the body burning fats for fuel. The most popular old style diet out there that was known for putting your body into ketosis was the Adkins Diet. You still see people doing it today. The big difference between it and a Keto diet is that on Adkins you could have unlimited proteins and on Keto your proteins are limited to about 20-25% of your daily intake. The reason protein is limited is because after a certain amount it turns into carbohydrates for your body to burn glucose as fuel instead of fat for fuel.

Diet alone takes about 3-10 days for your body to burn all the glucose and for you to be in ketosis. Every body is different so thus the difference in the amount of time it takes to get into complete ketosis. You also have to watch out for the keto flu – which happens when you cut carbs out of your system cold turkey. I recommend that you take 3-5 days to get into ketosis by eliminating more carbs each day. The keto flu is real and that generally turns most people off of a keto diet. You can get through it though, by just slowing your carb intake each day. Cut out sugar one day then bread the next and pasta the next and potatoes the next.

You can also use exogenous ketones which will put your body into ketosis in under an hour. Sounds too good to be true but I recommend that you don’t change your eating habits for at least the first week, then after week two gradually start changing your diet as above. This eliminates the problem of the keto flu. If you are an unbeliever on the fact that this exogenous ketone will put your body into ketosis in under an hour – you can buy test strips to check it or the most accurate way is with a blood test. It is amazing how fast they work.

Whether you decide to put your body into ketosis with just food or by adding a supplement you will need to keep in mind that you will want to make sure and add electrolytes to your diet as well as making sure you get enough magnesium and potassium.

The top 10 Keto approved Potassium foods are as follows:

  • Avocado — 1 whole — 27% RDI
  • Salmon — 15.5 oz filet — 28% RDI
  • Zucchini — 2 cups raw — 17% RDI
  • Cauliflower — 2 cups raw — 14% RDI
  • Mushrooms — 2 cups raw — 13% RDI
  • Brussel Sprouts – 2 cups raw — 15% RDI
  • Sirloin Steak — 5oz filet — 14% RDI
  • Trout or Mahi Mahi — 5oz filet — 14% RDI
  • Celery — 2 cups raw – 11% RDI
  • Almond Milk — 1 cup — 4% RDI

The Top 10 Keto approved Magnesium rich foods are as follows:

  • Almonds — 1oz. — 75mg
  • Cashew Nuts — 1oz. — 81.8mg
  • Brazil Nuts — 6 kernels — 106mg
  • Flaxseed — 1 tablespoon — 27.4mg
  • Cocoa and dark Chocolate — 10g square — 17mg
  • Artichokes — 1 medium — 50mg
  • Salmon — 200g or half a filet — 58mg
  • Spinach — 100g raw — 79mg
  • Swiss Chard — 100g — 81mg
  • Avocado — 1/2 avocado — 29mg

These are just some of the foods that will help you as you move to a Keto Lifestyle.

To get more information about our Pruvit Exogenous Ketones – click the highlighted link for a short video that explains all about them with no obligation.

As you start getting your body into ketosis you will notice little changes and then big changes. Weigh and then throw away the scale. Make sure and measure before you start, because you will notice more with the measurements than you will with the weight. Have fun with it and make it a lifestyle!

For any help – don’t hesitate to comment and we can help with answering your questions. Have a great day.

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Keto Egg Roll in a Bowl

Egg Roll in a Bowl

  • Servings: 3
  • Difficulty: Easy
  • Print

An Easy Way to Enjoy Egg Rolls

Ingredients

1 tablespoon coconut oil 1 pound ground pork 4 cups thinly sliced cabbage 1 small sliced onion, chopped 2 cloves garlic, finely minced 1 teaspoon sea salt 1 teaspoon ground ginger 1/4 teaspoon pepper 1 tablespoon sriracha 1/4 cup soy sauce 1/2 tablespoon sesame seeds 1/4 cup green onion

Directions

  1. Heat oil in a large skillet over medium high heat.
  2. Add the garlic and onion, saute until the onions are translucent.
  3. Add ground pork, ground ginger, sea salt black pepper and sriracha.
  4. Saute until the pork is cooked through.
  5. Add the cabage and soy sauce.
  6. Saute until the cabbage is tender.
  7. Top with green onions and sesame seeds before serving.
Recipe Courtesy of Pruvit

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