Tag: ketogenic lifestyle

Be Happy with the Present

How many of you have actually reached the goal that you set for yourself and then realized that it’s not quite as glamorous or as exciting as you thought it would be. You hit that 25lb weight loss knowing or thinking that you would be happy and then you went right on to the next goal without taking any time to celebrate. Yes you have to set goals and yes it is great to meet them, but you have to take time to enjoy reaching them. Most of us get so caught up in the journey, that we forget that part of loving the destination is enjoying every step it takes to get there.

Having goals is absolutely crucial for success but learning to enjoy the journey by being happy with the present is even more important. I see on social media a lot of people who set unrealistic goals for themselves and then when they don’t meet it they think they should punish themselves. Now you’ve gone 10 steps backwards by the self doubt and recrimination that you allow to set in or the negatives that take over in your head. Remember for 95% of us that it took years to get that extra weight on our bodies. Nothing disappears over night.

Remember a couple weeks ago we talked about getting rid of the negatives and how important that is. Self doubt and self hate will sabotage any goal that you set whether it is for weight loss or self development. Stop with the self abuse. Go back and reread last weeks blog and learn to do the STOP technique every time a self doubt, self hate or negative thoughts come into play. You will be amazed at how easy it is to start to change your thought process and when you do you stop listening to the haters and the self hate coming from inside your head.

So you need to allow yourself to become mindful of what is happening on your journey and in this very moment and then you will start to see all the pieces fall into place. When you can master being in the present and getting ride of the negativity you will be able to find strength in any situation. When you can do that, you will have true power over your happiness and success, because remember, happiness in life is 90% showing up!!!!

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Gluten Free & Keto Shrimp Zoodles with Pesto

Gluten Free & Keto Shrimp Zoodles with Pesto

  • Servings: 1
  • Difficulty: easy
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A fresh, light Greek Inspired recipe perfect for summer


Ingredients

    For the Zoodles
  • 1 zucchini
  • 1 tablespoon extra virgin olive oil for cooking (I used butter and avocado oil)
  • 2 cloves garlic minced
  • 6 large shrimp peeled and deveined
    • For the pesto
  • 1/4 cup homemade pesto or store-bought
  • kosher salt to taste
    • To garnish
  • lemon juice
  • Parmesan cheese freshly grated
  • fresh basil ribboned
  • black pepper freshly ground

Directions

  1. Cut the zucchini into noodles using a spiralizer (or buy ready shaped zoodles). Place in a sieve, sprinkle with salt, and allow water to drain for 5-10 minutes while you prep and cook the shrimp. This will ensure dry rather than soupy zoodles.
  2. Heat up oil in a skillet or pan over medium heat and add in garlic. Saute for a minute or to until just golden. Add in the shrimp, season generously with salt and freshly ground black pepper and cook for 2-3 minutes on each side until pink and fully cooked. Move the shrimp to the side of the pan (or transfer to a plate) to cook the zoodles.
  3. Add in the drained zoodles and cook until lightly softened (but not fully cooked) 2-3 minutes. Don’t overcook. Mix in the pesto and serve right away with lemons, freshly grated Parmesan and basil.
Feel free to adjust the quantity of zoodles and pesto to fit your macros or your tastebuds. Recipe courtesy of gnom-gnom.com

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Frittata Muffin

Frittata Muffin Recipe

  • Servings: 6-12
  • Difficulty: easy
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Yummy eggs


Ingredients

  • 6 eggs
  • 1/2 cup milk
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 cup shredded cheddar cheese (4 oz)
  • 3/4 cup chopped zucchini
  • 1/4 cup chopped red bell pepper
  • 2 tbsp. chopped onion
  • 3 slices chopped cooked bacon or sausage

Directions

  1. Heat oven to 350F
  2. Beat eggs, milk, salt and pepper in medium bowl until well blended. Add cheese, zucchini, bell pepper, onion and cooked bacon or sausage; mix well.
  3. Spoon evenly into 12 greased muffin cups, about 1/4 cup each.
  4. Bake till set, 20-22 minutes.
  5. Cool on wire rack 5 minutes. Remove from cups; serve warm.

Recipe Courtesy of Incredible Egg

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Removing Negative Energy

One of the biggest challenges that we face when we change our lifestyle to a healthy lifestyle is facing how we think. Whether it is ingrained in us since we were little – like someone telling us we are fat (and then in our mind we are fat and ugly) or something terrible happened to us and the only way that we know how to cope is to eat! (Stress Eating) Both of these are things that I have faced over my lifetime in the past.

When someone tells you – you are fat – there is a lot of stigma and negative energy surrounding that. It has taken a lot of years to get over that feeling of being fat and ugly. So we have to stop allowing destructive negative energy to dominate our minds. There is a very simple and straightforward solution for overcoming even the most stubborn and dominant negativity. All you have to remember is N.I.C.E!

Notice when your thoughts and energy take on a negative vibe.

Intervene by telling negativity to get lost and realize what kind of person it makes you.

Change your way of thinking using positive affirmations and other positive activities.

Embrace the way positive energy makes you feel.

So we need to pay attention to what we are thinking. When we have a negative thought – such as “I’m fat so I must be ugly” we need to take that and notice the negative vibe. Tell the negativity to get lost. Change how we think by thinking “I am not fat so thus I am no longer ugly”. Embrace how the positive vibe makes you feel.

Another way to face this is realize you are thinking negative, tell the negative to get lost and then get up and move or change what you are doing and do something that requires your full attention. This will help that negativity to stop creeping in. Be thankful that you have lost 2″ and feel that sense of accomplishment no matter how big or how small. A sense of accomplishment has a huge positive impact and will turn around any negative thought or behavior.

You can completely change your thinking from negative to positive by appreciating the good in your life. Be grateful for the small success of 2″ lost. Be thankful you can go for a walk – even if it isn’t very far. One of the best things I know of takes you from sitting on the couch to adding 5 minutes of movement every day for 30 days. At the end of the 30 days you could be walking for 1-1/2 hours just by increasing your time each day by 5 minutes. Maybe you need to do 1 minute a day to get started. By the end of the 30 days you could be walking for 30 minutes. Be thankful for any success. Keeping a positive attitude is very helpful in living a healthy lifestyle. Write it down so you can go back and read it once in a while. Remember those good feelings and the small successes.

Once you have changed your thoughts from negative to positive and start embracing this new way of thinking, the easiest thing to do is to SMILE with your whole face. You can practice it in the mirror. You will be amazed at how just smiling can change your whole day. Be determined to be nice to others as well, even if it’s just to hold the door open for someone or to say “Thank You” to the clerk checking you out at the store. Put a smile on for others and it will make you feel amazing.

Don’t be afraid to reach out to us if you have any questions or if we can help in any way. Have an awesome week and see you next week!

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Keto Belgian Waffles

Keto Belgian Waffles

  • Servings: 3
  • Difficulty: easy
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Wonderful and Easy Breakfast


Ingredients

  • 1/3 cup coconut flour
  • 8 oz cream cheese (softened)
  • 6 large eggs
  • 1 tablespoon maple flavor
  • 1/2 teaspoon baking powder
  • 4 teaspoons Swerve or Monkfruit Sweetener
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon xanthan gum

Directions

  1. Pour the 1/3 cup coconut flour into a large mixing bowl or a food processor
  2. Place the softened cream cheese in next.
  3. Pour the maple flavor on top.
  4. Crack the 6 large eggs and add to the mixture
  5. Add the Monkfruit or Swerve Sweetener, baking powder and xanthan gum and blend thoroughly.
  6. Pre-heat your waffle iron and spray with either avocado cooking spray or your preferred non-stick spray.
  7. You will probably need to cook this waffle on the iron’s darker settings, about 3/4 of the way dark is about right on my waffle iron.
  8. Cook for about 4 minutes or until the waffle iron tells you it is ready.
  9. Plate them and smother with butter or toppings of your choice.
Recipe Courtesy of keto-daily.com

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Focusing on the Future

Last week we talked about fear and doubt and how it sometimes sabotages what we want and what we know is best for us. This week we are going to talk about focusing on the future and how that can help us succeed as well.

If you are constantly thinking about how you’ve never been successful with losing weight then you probably aren’t ever going to be successful. Negative attracts negative. So instead of thinking “What can go wrong, will go wrong”, think “What can go right, will go right”. Change your mindset and you will change your life.

Set yourself some short term goals that are realistic and then set yourself a long term goal. So short term goals can be “I want to lose 2 lbs a week” – even though if you do low carb and keto you could possibly lose up to 5 lbs a week. 2 lbs sets a reasonable expectation so when you hit that first plateau you don’t give up. You keep moving forward. And all of those weeks of 2-5 lbs lost will start to add up very quickly. I suggest even that you don’t worry about pounds so much and you take your measurements. Low carb and Keto actually help you lose inches faster than pounds.

Your long term goal may be to lose 50 lbs or 100 lbs or fit in a pair of jeans you haven’t worn since before your first child was born. Figure out what it is and then celebrate each milestone as you move toward that long term goal. It took you longer than a month to gain all that weight so be patient, think positive and realize you need to celebrate the little things in life.

Being grateful for where you are each day and writing a gratitude journal each day can help. Even if the only thing you are grateful for that day is that you ate the right foods for breakfast!!! LOL. I’ve been there. But being grateful even for the smallest things keeps that positive attitude moving forward.

You need to have faith in your ability to keep things going in the right direction and you will find yourself flourishing. So tell yourself that failure is not an option, never give up and success will happen. This doesn’t mean you won’t have some hurdles to leap over and holes to climb out of, but that is all part of the journey to success.

If you have any questions or comments, don’t hesitate to get in touch with us. We can help you along the way. Have a wonderful week and see you next week.

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