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.

Avocado Bacon Crustless Quiche

Avocado Bacon Crustless Quiche

  • Servings: 6
  • Difficulty: Easy
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An Easy Way to get Your Fat and Protein for Breakfast


Ingredients


6 large eggs
1/4 cup milk (almond milk if you prefer)
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup shredded mozzarella cheese
1/2 cup crumbled cooked bacon (about 6 slice of bacon)
1 avocado, peeled, seeded and chopped

Directions

  1. Preheat oven to 350 degrees F. Spray a standard pie plate with cooking spray.
  2. In a medium (2.5 quart) bowl, add the eggs, milk, salt and pepper. Whisk until well combined.
  3. Add the cheese, bacon and avocado. Gently stir until well mixed.
  4. Pour the egg mixture into the pie plate. If necessary, use a spoon to push some of the avocado and bacon around to ensure that it is evenly distributed throughout the quiche.
  5. Bake for 30 minutes, rotating once half way through.
  6. Let the quiche cool for 5 minutes before slicing.


Recipe Courtesy of The Wholesome Dish

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Are you doing a Keto Diet but aren’t losing fat?

There are some common mistakes that sometimes take place when starting a Keto Diet. You’ve watched a friend lose 3 dress sizes in 2 months and you want the same, but you aren’t losing!

  1. Throw the Scale away! Take your measurements before you start. Most of us know how our clothes fit us – so watch how your clothes start to fall off. You can weigh yourself, but don’t do it every day. Once a month is all I recommend to my people.
  2. Maybe you’re not eating enough fat. Most people think of a keto diet as high protein and low carb. A keto diet is High Fat, Medium Protein and low carb. High fat means about 70% of your diet is fat. Buy Avocados – they are the healthiest food on the planet. High in fat and very healthy for you. So you say you don’t like avocados plain – make guacamole – put it on your eggs, mix it with your eggs, use it as mayonnaise. Cook with coconut oil, olive oil, avocado oil or butter. If you’re making steak, melt butter on top of it. It’s amazing.
  3. You’re eating way too much protein! Too much protein turns to carbohydrates as it digests. A good portion size for me is about the size of the palm of my hand which is normally 3-6oz per meal. Add in lots of veggies – the ones grown above the ground are less in carbs than the ones that are grown under the ground.
  4. Not enough water can be another problem. Your goal should be about half your body weight in ounces of water. I won’t say this is easy, because there are days when I struggle with this as well. But at least shoot for lots of water.
  5. Also alcohol, for the most part, is high in sugars – so know what alcohol you can consume without it affecting your blood sugar. Stay tuned for future posts to figure out grams of carbs on alcohol.

If you continue to not see results and want to discuss what is going on please feel free to comment and we can talk about what is going on in your life both food wise and stress wise.

Have a Happy and Healthy Lifestyle today!!!!

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Lemon Ricotta Scones

Keto Lemon Ricotta Scones

  • Servings: 12
  • Difficulty: Easy
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A Rich Lemony Desert or Breakfast Bar


Ingredients


Directions

  1. Preheat the oven to 325F and line a baking sheet with parchment or a silicone liner
  2. In a large bowl, whisk together the almond flour, Swerve, baking powder, salt and lemon zest. Add in the eggs, ricotta, and lemon extract and stir until the dough comes together.
  3. Divide the dough in half and pat into two circles, about 5 to 6 inches in diameter, on the prepared baking sheet. Cut each circle into 6 even wedges. Gently lift the wedges with a spatula and spread around the pan a few inches apart.
  4. Bake about 25 minutes, until golden brown and just firm to the touch. Remove and let cool.
  5. Whisk the powdered Swerve and lemon juice in a small bowl and drizzle over the cooled scones.


Recipe complements of Swervesweet.com

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What is Ketosis?

Very simply ketosis is where your body burns fat for fuel!!!

Ketosis is a metabolic state that is characterized by elevated blood ketone levels coupled with lower, stable blood sugar levels. When you restrict carbohydrate intake, insulin is low, the body’s main fuel source shifts from glucose to fat, which sends the body into “ketosis”.

Ketones are made in the liver through a process known as ketogenesis. When you restrict carbohydrates, blood glucose and insulin levels decrease, which allows fat stores to break down and provide energy. Our liver then makes ketones. Kind of like the runners high! The runners high is when all glucose is burned and your body has now started to burn ketones. Gives you that extra burst of energy known as the “Runners High”. If you’ve ever experienced this you will know how much of a burst of energy you get.

Nutritional ketosis can take anywhere from 3-10 days to get into ketosis, maintaining a very strict keto diet of less than 25grams of carbs per day. But if you go over that even once and do, let’s say 50-100 grams of carbs, it can kick you out of ketosis and you will then have to start all over again. So anyone relying on a keto diet has to maintain a strict 25 grams of carbs per day.

Our bodies can also utilize a Keto supplement that can put your body into ketosis in under an hour. Amazing that a supplement can do this, but it can be tested using either ketone pee strips or blood tests. One Keto supplement can put you into ketosis for up to 6-8 hours. Add in some intermittent fasting or a modified keto diet and you get the same basic results as a strict keto diet without having to count macros or worry about too many carbohydrates.

I take a keto supplement every day and do a modified keto diet (most days I maintain less than 50 grams of carbs a day) thus a KETO LIFESTYLE. I don’t have to punish myself in my head for cheating once in a while. If temptation is high – 95% of the time I will just have a bite of something and that will allow me to have a taste but not feel deprived.

I’m a firm believer, at this age, that I want a LIFESTYLE not a DIET. So I have added the supplement to my lifestyle and I love it. If I need an extra boost due to late hours or extra workout, I can always add a second supplement. It comes in caffeine and decaffeinated versions so I don’t have to worry about extra caffeine.

I can also say after doing this LIFESTYLE for over two years, my body tells me when I’ve had too many carbohydrates. I can feel the lethargy coming on and my stomach immediately gets that bloated feeling.

This past week I had a diverticulitis attack and have had to eat soft foods, most of which were not keto. I have fought the lethargy every day while trying to get my tummy better. I thought about just doing an extended fast, but you have to eat when you take these antibiotics so I had bland food – mashed potatoes, pasta and some rice. When you have to eat those kinds of foods – they are just that bland. It didn’t matter how much butter I added or even cheese – they are still bland. I’m so glad I can get back to eating my healthy way of life. I’ve been able to add eggs back in and now that 5 days have gone by, I can start adding meat and veggies again. I just have to watch the fiber content so I will start by adding fish in and then by the end of this week I should be able to eat my full keto diet again. Yeah.

If you are still trying to decide if Low Carb/Keto is a way of life for you – don’t hesitate to contact us. We love to help people to understand how it works and how you can feel BETTER as well.

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Keto Chicken Enchilada Casserole with Cauliflower

Chicken Enchilada Casserole with Cauliflower

  • Difficulty: Medium
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Tasty Chicken Enchiladas


Ingredients

  • 8 ounce Chicken Breast – cooked
  • 1-1/2 pounds Cauliflower, cut into florets (about 7 heaping cups of florets)
  • 1 tablespoon Extra-virgin olive oil (I use avocado oil)
  • 1 tablespoon Garlic, minced
  • 1 large Onion, roughly chopped
  • 1 tablespoon taco seasoning
  • 1 10 ounce can Natural Red Enchilada Sauce, gluten free if needed
  • 1 large Egg
  • 1 Egg White
  • 1/2 teaspoon Salt
  • Pepper to taste
  • 1 4 ounce can Diced Green Chiles
  • 1 cup Mexican Cheese

Directions

  1. Preheat oven to 400 degrees and rub an 8×8 or 9×9 pan with olive oil
  2. Cook the cauliflower til fork tender, about 10-15 minutes
  3. Drain the cauliflower and place onto a kitchen towel to cool for 10 minutes, or until cool enough to handle.
  4. While the cauliflower cooks, heat the olive oil in a large, high-sided pan on medium heat. Add the garlic, onion and taco seasoning and cook until lightly golden brown, stirring frequently or about 3-5 minutes.
  5. Add in the can of enchilada sauce and bring to a boil, boiling for 1 minute. Reduce the heat down to medium and simmer until the sauce is reduced and thick, about 7 minutes.
  6. Once the cauliflower is cool enough to handle, wrap it in the kitchen towel and wring out as much of the water as possible. Really put some muscle into this because you don’t want a soggy casserole! I like to do this twice, using 2 towels, to really get out the water.
  7. Place the cauliflower into a large food processor, along with the egg, egg white, salt and a generous pinch of pepper. Add in the enchilada sauce mixture and process until the mixture is smooth. Transfer into a large bowl.
  8. Shred the cooked chicken and add it to the bowl, along with the green chiles, stirring until well mixed.
  9. Transfer into the prepared pan and cover with tinfoil. Cook for 30 minutes, then remove the tinfoil and cook for another 30-40 minutes, or until the casserole feels set and the sides are lightly browned. Sprinkle with cheese and cook an additional couple of minutes, until the cheese is melted.
  10. Cover and let sit for 10 minutes, then slice and serve.
  11. Garnish with cilantro, tomatoes, avocado and sour cream.

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What is your Comfort Zone?

Where are you in the Comfort Zone Circle?

As I looked at this circle the other day it made me ask myself a bunch of questions. Am I in the fear zone, the learning zone or the growth zone? Where do I want to be? How long have I been in the fear zone? Do you ever get out of the learning zone? Or am I satisfied to stay in the comfort zone?

The comfort zone to me is going to work every day and living paycheck to paycheck, doing my crafts and watching tv. A couple of years ago I decided I was tired of the comfort zone and wanted to have more in life. More money, more time, etc.

But to get to more money and more time I had to work through the Fear Zone. It’s amazing how easy it is to find excuses or worry about what other people think, or you think you have self-confidence, but you really question everything when you start on a journey to growth. It took a while to get through this phase – even with all the experience I have. Mel Robbins has a principal called 5-4-3-2-1 Go. I have used that to get over any fear and it’s amazing how it works. Because you don’t allow yourself to take time to think of any excuses. You get out of your head.

I’m not sure you ever get out of the Learning Zone totally. In fact, you shouldn’t totally get out of that zone. Because there are always new ideas and new ways of seeing things. I am loving learning again. Learning about myself, about a Keto Lifestyle, about growing a business, etc. I will continue to stay in this zone as I approach the Growth zone because I think learning is a key to Growth.

As I enter the Growth phase – I have set goals of where I want to be in the next two years and five years. I am slowly conquering my objectives and getting things moving forward. I had already found my why – Catherine Louise Alcorn, my granddaughter – and for all of you who have grand kids you will understand. And I’m working continuously toward living my dreams.

Where are you at in the Comfort Zone Circle? Have you reached the Growth Zone or have you decided to stay in the Comfort Zone?

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