Tag: ketogenic lifestyle

Keto Reboot

What is a Keto Reboot? Do you leave your computer running and just close the lid like I do? Once in a while you need to reboot it – this allows the computer to add any updated information, get rid of all the old stuff running in the background and download any new upgrades to the system.

A Keto Reboot is much the same thing. Your system needs a way to clear out all the old cellular waste and damaged cells. Once you have done this your metabolism increases, your energy amps up and your overall health is rejuvenated. Dr. Andi Campetelli talks about intermittent fasting and rebooting your system in this YouTube video. She talks about teaching our bodies to use ketones as a primary fuel source instead of glucose.

I can tell you that having done a 60 hour fast using the Pruvit keto Reboot system produces amazing results. Your energy level goes through the roof when you have eliminated all of the glucose from the body (kind of like the runners high without the running). The mental clarity is amazing. Each person will have a different experience and mindset is everything. We have so programmed ourselves with food that we go from one function to the other only thinking about our next meal. If you were to sit down and journal your thoughts just for one full day – you would be amazed at how many times you think about food. And most of those times it is out of habit, not because you’re really hungry.

Each month our Keto community does a Reboot. It is a structured 60 hour fast with a kit that includes exogenous ketones, better//broth bone broth, signal//os in both pm and am formulas and mito//plex electrolytes. Everything you need to get your body running on ketones. If you want to hear what Dr Ryan Lowery has to say about the Keto Reboot, just hit his name and it will take you to a video of him discussing how it works and what it will do for you.

If you are interested in trying the keto reboot, hit the highlighted reboot above and we can connect. Have a wonderful and fabulous week and see you next week.

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Layered Mexican Casserole with Chicken, Green Chilies, Black Beans and Cheese (Low Carb)

Layered Mexican Casserole with Chicken, Green Chilies, Black Beans and Cheese

  • Servings: 8
  • Difficulty: easy
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Low Carb at it's best and tastiest


Ingredients

  • 1 can (15oz) Mild Green Chile Enchilada Sauce (La Victoria)
  • 2 cans (15oz) Pinto Beans – I like black beans better
  • 1 large onion, diced in 1/2 inch pieces
  • 1 large green bell pepper, diced in 1/2 inch pieces (I use red or yellow or orange)
  • 2 teaspoon olive oil
  • 1 tablespoon ground cumin
  • 1 can (4oz) diced green chiles plus juice (not jalapenos unless you want it really hot)
  • 1-3 tablespoons Green Tobasco Sauce (I don’t use this)
  • 3/4 cup sour cream
  • 4 cups diced, cooked chicken
  • 1/2 cup thinly sliced green onion
  • 2 cups grated Mozzarella cheese

Directions

  1. Preheat oven to 375F/190C. Pu the green chile enchilada sauce in a small saucepan and simmer over low heat until the sauce is slightly thickened and reduced to one cup. While sauce simmers, put the two cans of beans into a colander placed in the sink and rinse well with cold water until no more foam appears. Let beans drain well (or blot dry with paper towels if you’re in a hurry.)
  2. Dice the onion and bell pepper and slice the green onions. heat the olive oil in a large heavy frying pan, add the onion and bell pepper and saute until they’re softened and starting to barely brown, about 5 minutes. Stir in the ground cumin and drained beans and cook about 3-4 minutes more, or until the beans are hot. (You can mash the beans slightly at this point if you’d like a layer of beans that sticks together a bit more.)
  3. As soon as the green chile enchilada sauce has reduced to 1 cup (about 10-15 minutes), place it in a bowl to cool and stir in the diced green chiles with juice. Taste the mixture to see if you want to add the optional Green Tabasco Sauce. When the mixture no longer feels hot (it can be warm), stir in the sour cream, diced chicken and sliced green onions.
  4. Spray a 9x9x3 casserole dish with olive oil or non-stick spray. Spread half the bean mixture over the bottom of the dish, followed by a layer of half the sauce/chicken mixture. Sprinkle 1 cup of grated Mozzarella over the sauce/chicken mixture. Repeat with another layer of beans, sauce/chicken mixture and cheese.
  5. Bake uncovered for about 30 minutes, or until the casserole is bubbling and nicely browned on top. Let stand about 10-15 minutes before cutting, then serve.
  6. This freezes well or it will keep in the fridge in a covered container for several days. Or I divide it into single serve portions and freeze for my lunches.

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Ultra Keto

Have you heard of Ultra Keto? Do you have a lot of weight to lose? Have you been on every diet out there, lost weight and then gained it all back and then some? Then let’s talk Ultra Keto.

Low Carb is considered keeping your daily carb intake to below 50 grams. Keto is considered keeping your daily carb intake to below 25 grams. Ultra Keto takes the tracking out of the mix and adds in fasting.

The science behind a keto diet slashes intake of foods that turn into blood sugar. With little sugar to use as fuel, the body must turn fat into ketones to use as an alternative fuel. Studies show this spikes fat burning up to 900%. Plus, as blood sugar drops, so do levels of insulin, a hormone that locks us in fat-storage mode. Read “Why We Get Fat: And What to Do About It” by Harvard-trained science writer Gary Taubes.

Also “The less insulin you make, the more fat you burn,” says Obesity Code author Jason Fung, MD. That’s where fasting comes in. Even low-carb meals trigger the release of some insulin. Says Dr. Fung, “To lower insulin as much as possible, keto plus fasting is the ultimate combination!”

Fasting triggers our bodies to get rid of cellular waste and damaged cells. Kind of like rebooting your computer to get all the proper downloads, etc. you are to have on it. As a result of this fasting, metabolism increases, energy amps up “and overall health is rejuvenated,” notes Dr. Fung.

Some ways to fast would be intermittent fasting every day or every other day – nothing to eat after 8pm until around 11-12 noon. Other ways to fast would be to eat one big meal a day in the evening, or to reboot with a 60 hour fast.

Sometimes this just means you have to listen to your body and learn to only eat when your body tells you you need food. If you go to find something to eat in the kitchen – ask yourself if you’re hungry or are you bored?

When I first started doing intermittent fasting – The first day I didn’t even think of food, the second day I realized that I eat in the morning more because I was always taught that breakfast is the most important meal of the day – it gets your metabolism started. Ha ha I didn’t realize that I could teach myself that breakfast can be at noon! I also never do intermittent fasting without taking my ketone supplement.

I hope you all have a fabulous week and experiment with intermittent fasting to see how you like that. Next week we are going to discuss doing a keto reboot which is a 60 hour fast.

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Gluten Free & Keto Cheesecake Brownies

Gluten Free & Keto Cheesecake Brownies

  • Servings: 16 brownies
  • Difficulty: easy
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Incredibly fudgy low carb brownie paried with tangy swirls of creamy cheesecake.


Ingredients

Directions

  1. Position a rack in the lower third of your oven and preheat to 350F. Line with parchment paper the bottom and sides of a 8×8 baking pan. Set aside.
  2. make the cheesecake later first. Add cream cheese and sweetener to a bowl and cream using an electric mixer (faster and easier) or whisk until creamy and smooth. Mix in the egg and vanilla extract until fully combined. Set aside.
  3. Whip up a batch of our (suuuuuuuper fudgy) keto brownies.
  4. Pour 2/3 of the mixture into prepared pan, followed by the cheesecake layer. Add the remaining brownie batter in 4 dollops, and swirl the two batters together using a knife.
  5. Bake for 15-25 minutes or until the center is just set and still ljiggly. This really does vary a lot from oven to oven so give them a check from minute 15 on the first time around.
  6. Allow to cool completely on a rack. Lift brownies using the edges of the parchment paper and cut into desired size. To get extra clean edges, place in the freezer for 10 minutes prior to cutting.
  7. Store in the fridge for up to 3 days or freeze for up to 3 months.
Recipe Courtesy of gnom-gnom.com

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Keto Cheeseburger Casserole with Bacon

Keto Cheeseburger Casserole with Bacon

  • Servings: 12
  • Difficulty: easy
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Bacon Cheeseburger without the Bun


Ingredients

  • 2 pounds ground beef
  • 2 large cloves garlic
  • 1/2 onion
  • 1/2 yellow or orange pepper
  • 1 pound no sugar bacon cooked and chopped
  • 8 eggs (If you want a less eggy casserole, reduce eggs and add more beef. Mushrooms, onions and pickles are great add-ins)
  • 1 can tomato paste 6 ounces
  • 1 cup heavy cream
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 12 ounces grated cheddar cheese divided

Directions

  1. Brown ground beef with garlic, onion and pepper.
  2. Drain excess grease, ten spread beef mixture on bottom of 9×13″ casserole pan.
  3. Stir bacon pieces into cooked beef.
  4. In medium bowl, whisk together eggs, tomato paste, heavy cream, salt, and pepper until well combined.
  5. Stir 8 ounces grated cheese into egg mixture.
  6. Pour egg mixture over beef and bacon.
  7. Top with remaining 4 ounces of grated cheese.
  8. Bake at 350 degrees F for 30-35 minutes or until golden brown on top.

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How to Stay Motivated Week 6

Visualize and Reward Yourself

So in recapping Take It One Day At a Time, Surround Yourself with Positivity, Ask for Advice, Know Your “WHY”, and Keep it Fun have been the topics over the last 5 weeks.

Today we are going to talk about two topics: Visualizing and Rewarding Yourself

Visualizing is a very important part of the process. Most of us see ourselves in the mirror and if you’re a woman you generally see yourself a lot bigger than you are or you can’t see the changes that your body is making because all you see is the woman in the mirror of the past. So you have to dig deep and as you change your body you have to change your mind and the picture that you had of yourself.

On my weight loss journey – I couldn’t always see the new me because my shape didn’t really change, I just got smaller and bought smaller clothes. Everyone else sees you at the new size, but you have to change your minds view of you. I lost 27 lbs in 3 months. Now I have maintained for 2 years at that same size and I love it.

My daughter, on the other hand, has lost over 95 lbs in a year and a half and she has had many milestones to deal with. Just being able to go to a regular store and not have to buy at a big girl store was mind boggling to her. She is dealing quite nicely with it, but she still has her moments – till you change the picture in your head of who you are – where she has issues really knowing that she has done it. She is in the best shape of her life and it all started because she wanted to be able to walk around Disney World with her 5 year old daughter.

Rewarding yourself then becomes something that isn’t FOOD related. When I’ve been on diets before in the past I used to reward myself with one of my favorite dishes or eating Mexican and having as many chips and salsa as I wanted.

My recommendation is to use NON-FOOD rewards. Go spend $ on a new outfit in the size that fits you now. Go to a concert. Go for an adventure to a new destination that you never thought you’d be able to do. Go hiking. Find something that is NON-FOOD related as a reward. Rewards are very important because it makes us feel like we’ve accomplished something and feeling accomplished helps our mind to know we are accomplishing something.

This is where that plan that you wrote at the beginning comes in. You need to set your goals – When I’ve lost the first 10 lbs I will ______. When I’ve lost the first 25 lbs I will _______. Those things aren’t written in stone, but they can help you have a clearer picture of where you are now and where you want to get to and if the reward is already written down then you can wrap your mind around it and fulfill it and reward yourself. Writing down rewards is also part of the visualizing process. Knowing where you want to get to.

None of this is easy, but all of it can be easier. And we are always here to help. Also don’t forget that exogenous ketones can always help as well and keep that journey moving forward faster and make it so that it isn’t impossible to accomplish. Have an awesome week.

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