Tag: keto

Asian Keto Style Slaw

Asian Keto Style Slaw

  • Servings: 12
  • Difficulty: easy
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Dress your next batch of slaw up with Asian flavor


Ingredients

  • 1 bunch (6 large) scallions, trimmed and thinly slice
  • 2 (16 ounce) bags coleslaw mix or 1 (16 ounce) bag each of shredded green and shredded red cabbage
  • 1 small red onion, thinly slice
  • 1/4 cup soy sauce
  • 1/4 cup lemon juice
  • 1/4 cup avocado oil
  • 2 tablespoons grated fresh ginger (from about a 1-inch piece)
  • 2 tablespoons white vinegar
  • 2 tablespoons Swerve brown sugar
  • 2 teaspoons Asian sesame oil
  • 2 teaspoons sesame seeds, optional
  • 1 teaspoon salt
  • pepper to taste

Directions

  1. Rough up the scallion slices a little with your fingers so all the little layers of the scallion whites separate. Toss the coleslaw mix or both kinds of cabbage, the red onion and scallions together in a large bowl until everything is thoroughly mixed. You can make the slaw up to this point up to a day in advance as long as you keep it refrigerated. Before serving, simply bring the slaw back to room temperature, make the dressing and toss.
  2. Stir the remaining ingredients together in a small bowl until blended, then pour over the vegetables. Serve within 1 hour of dressing or the cabbage will get wilty and sad.

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As a woman have you stalled on Keto?

I’ve been doing modified Keto now for 3 years. I initially lost 27 lbs in 3 months and have been able to keep off most of that over the last 3 years. Lately though, I have noticed that even though my weight hasn’t really fluctuated up more than 3 lbs, my measurements have gone up. Not much but a little.

I read this article the other day about keto specifically for women because our hormones always play a role in our weight loss that men don’t seem to have a problem with. That hormone is estrogen. Experts say all keto’s dietary fat spurs extra production of the hormone, and it fights to keep up padded with a protective layer of flab – even after menopause. A study led by University of Iowa’s E. Dale Abel, MD, PhD confirms estrogen counteracts some keto magic.

So all you have to do to counteract this issue is to add more fiber. “Fiber binds to and eliminates excess estrogen” explains Radical Metabolism author Ann Louise Gittleman, PhD. “It also feeds gut bacteria shown to speed weight loss.”

So if you have stalled or just can’t get rid of that last layer of flab – maybe try this fix by adding a little extra fiber. Check out high fiber cheat sheet below.

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Crispy Radish Chips – tastes like Potato Chips

Crispy Radish Chips

  • Servings: 4
  • Difficulty: easy
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If you miss potato chips then this is a no-brainer for you


Ingredients

  • 10-15 large radishes
  • nonstick cooking spray
  • salt to taste
  • pepper to taste

Directions

  1. Preheat oven to 375 degrees.
  2. Slice radishes into very thin chips and spread on a cookie sheet that has been sprayed with non-stick cooking spray.
  3. Lightly mist radish slices with cooking spray and then sprinkle with salt and pepper to taste (If using other seasonings, now is the time to add them.)
  4. Bake for 10 minutes, flip, and bake for another 5-10 minutes or until crisp. Time may vary so watch these after flipping.

Recipe Courtesy of Food.com

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SNACKS? Do you buy them? Top 5 Low Carb Keto Lifestyle Choices!

I just finished reading an article on how to melt pounds faster. One of the tips that it gives is to “Munch on more produce by paying with cash”. LOL

The philosophy behind it is if you are paying with cash you are much more careful of what you put into your cart. If you’re like me you know how much money you have to spend on groceries each week. If you spend it on cookies, or tempting stuff that isn’t in your lifestyle then you will overspend on junk instead of high fiber veggies, or nuts or avocados or healthy ingredients to make some of our low carb keto lifestyle snack choices below.

A study in the Journal of Consumer Research found this reins in impulse junk-food purchases, helping you stock up on significantly more healthy foods than if you paid with a credit card.

I have compiled 5 of my top choices to make from veggies and protein and helathy ingredients. You can make ahead and store in a plastic bag or container and have snacks all week.

  1. Unreal Faux-Tatoes Chips that are keto, paleo and low carb. Can you believe these are radish chips. Get the recipe at Food.com
  2. Low Carb Tortilla Chips – No lifestyle is complete without chips and guacamole. Try them you will love them. Get the recipe at gnom-gnom.
  3. Garlic Cheddar Cheese Crisps only require two ingredients – cheddar cheese and garlic powder or you can use whatever cheese you have and whatever spices you want. Get the recipe at 730SageStreet
  4. Pepperoni chips – so simple to make if you love pepperoni. Get the recipe at WholesomeYum
  5. Salt & Vinegar Cucumber Chips are made easy with a dehydrator baking overnight so you have fresh chips in the morning. Get the recipe at LowCarbYum

So the next time you go to the grocery store and want some snacks – take cash and buy some ingredients for the above items. You won’t regret it.

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Bacon Ranch Chicken (Turkey) Casserole

Bacon Ranch Chicken (Turkey) Casserole

  • Servings: 8
  • Difficulty: easy
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A casserole the whole family will enjoy


Ingredients

  • 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

Directions

  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

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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.

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