Low Carb vs. keto

How many of you know the difference between low carb and Keto? Do you want to live a low carb keto lifestyle without having to count macros? Have you given up bread, pasta, potatoes and fruit?

First thing to do in going low carb or especially keto is to go through your cupboards and donate all the high carb foods and all the processed foods. Once this is done, now you can concentrate on eating clean and whole foods versus all the processed foods.

Dr Ryan Lowery from Ketogenic.com has done a little cheat sheet for lazy keto meal prep. This is a great cheat sheet, especially for the first couple of weeks til you get comfortable with what you are to eat. If you shop mainly on the outer aisles at the grocery store and stay away from processed foods you will be low carb. If you go a bit further and eat high fat, medium protein and low carb then you will be considered keto. See his cheat sheet below.

I still always recommend someone go slowly for the first three days of getting into ketosis unless you are going to be adding exogenous ketones. The reason for that is – if you go cold turkey on getting rid of the carbs you may get headaches. I know I do. So if you get rid of pasta day 1, bread and potatoes day 2 and fruit and sweets day 3, then you shouldn’t have any issues with feeling poorly.

I totally enjoy the way I feel when I’m eating keto. I can always tell when I’ve gone too far on the low carb route because of how I feel. I highly recommend this way of eating. It is amazing and you can make almost every recipe keto.

Did you know????

My life changed a couple of years ago when I stopped focusing on food and meal times. I started this journey with exogenous ketones about 3 years ago now. It has been a blast.

I lost 27 lbs of fat, boosted my energy, started sleeping without sleeping pills and got instant clearing of the brain. Sometimes people ask about ketones and what they do for you? Well all of the above and then some. I don’t feel like I’m 62 – I have the energy of a 30 year old. I sleep like a baby at night. I’ve been able to keep my weight off for the first time in my life – (this also has to do with changing my mindset and learning gratitude). My brain functions as it should instead of me being in the middle of a sentence and forgetting what I was going to say.

We have a wonderful product backed by science. A lot of Drs still consider ketosis to be a bad thing, but I’m here to tell you that it is an amazing thing and after 3 years of being on the product, I have no ill side effects. My blood tests come back that of a 30 year old as well. To be honest I wasn’t too unhealthy to begin with, but I was definitely feeling my age when I started.

Between ketones and self development my life has forever changed for the BETTER!

If you have any questions about how to start to feel BETTER yourself, please don’t hesitate to reach out.

See our links to social media on our main page and let’s talk. I’m here to help.

Merry Christmas and Happy New Year!!!!!!

I want to you wish you all a Merry Christmas and a Happy New Year.

As this year has progressed, we have maintained our consistency in posting every week which it is amazing how hard that can be sometimes as we lead a very busy life.

My goal for next year is to expand a little more and to educate as much as possible about a low carb and keto lifestyle. If you’ve enjoyed any of the recipes or articles I’d love to hear your feedback.

Bacon Ranch Chicken (Turkey) Casserole

Bacon Ranch Chicken (Turkey) Casserole

  • Servings: 8
  • Difficulty: easy
  • Print

A casserole the whole family will enjoy


  • 1.5 pound cooked chicken, cubed (or leftover turkey)
  • 1 pound fresh broccoli, steamed and rained or frozen broccoli, thawed and drained
  • 1 tablespoon minced onion
  • 1/2 tablespoon parsley
  • 1/2 tablespoon dill (dried dill weed)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup + 2 tablespoon bacon crumbles
  • 8 ounces cream cheese softened
  • 4 ounces sour cream
  • 4 ounces mayo
  • 8 ounces shredded cheddar cheese


  1. Preheat oven to 350 if baking immediately. Or you can prep ahead and keep int he refrigerator for a day or two.
  2. In a big bowl combine cream cheese, sour cream, mayo and spices and mix thoroughly.
  3. To the cream cheese mixture, add the chicken, broccoli, 3/4 of the cheese, and the bacon crumbles on top.
  4. Dump into a 9×13 baking dish sprayed with cooking spray. Sprinkle remaining cheese and 2 tablespoons bacon crumbles on top.
  5. Bake until hot about 15 minutes.

Recipe Courtesy of Joyfilledeats.com

Brain Function and Ketosis

Did you know that as we age or if we have had TBI‘s or PTSD that your brain doesn’t uptake glucose into the brain?

I know that I have experienced less brain fog and clearer thinking since I have been taking exogenous ketones and using a keto lifestyle.

Part of my keto lifestyle includes intermittent fasting. Intermittent fasting will give you a brain flush by clearing your mind, awakening your senses, and improving brain function.

Here is a link to an article that talks about the benefits of Intermittent fasting and brain function. https://www.businessinsider.com/fasting-diet-ketosis-brain-body-effects-2017-12

To summarize all of this information, it would seem that our brains work better while our bodies are in ketosis, whether from endogenous ketones or exogenous ketones. In TBI’s or PTSD the trauma that our brains have suffered leads to less capability of the brain being able to uptake glucose.

If you want to try intermittent fasting or ketones that put your body into ketosis in under 30 minutes, don’t hesitate to reach out. There are so many benefits other than feeding the brain, but to me as I age that is one of the biggest things.

Are you Ready for Thanksgiving?

Wow where has this year gone to? It is already Thanksgiving week. I am so thankful for my life, my kids, my grand daughter, parents that are still here to celebrate with us and family.

What are you thankful for? Comment back to me with what you are thankful for. I’m also thankful that I have a great home to live in, a vehicle that runs well and gets me back and forth to work and all the traveling that I do. For the ability to travel. As you read this I will be visiting my son in Idaho for the week. I can’t wait to see him. Normally I only get to see him once a year, if that. This year I will get to see him twice. I think this is going to have to be my new normal.

I have put together a little Thanksgiving Recipe Booklet for you all to enjoy complete with Turkey and dressing and even pumpkin for desert. I will post recipes everyday this week til Thursday to give you those recipes to enjoy. Try all of them or try any of them. I think you will agree with me, these are awesome recipes and most of your guests wouldn’t know they are all keto.