Tag: ketogenic lifestyle

Can’t!!!!!!

Is this word in your vocabulary? You need to take it out. Not only is it the most negative word in the dictionary, in my opinion, but it tells yourself that you cannot do something!!!!

From the time I was a little girl my dad used to tell me that CAN’T isn’t a word. Of course we all know that it is short for CANNOT. But guess what he wonders today why I am the way that I am. I think it all leads back to the fact that I was never allowed to believe that there was anything that I could not accomplish. So I have this one thing to say “Thanks DAD!!!!”

You helped me to see that if I set my mind to it – I could achieve it. There are lots of things in life that if we only believed that we could do it, we could achieve it. Whether it is living a low carb keto lifestyle or being happily married to your soul mate or having kids or whatever, you need to believe that you can accomplish and have whatever it is that you want.

Now I didn’t say you didn’t have to work for it. Sometimes things are sweeter when we do have to work for it. But believing in yourself is half the battle.

So go forth today, believing in yourself and knowing that you can do whatever you set your mind to.

CAN’T IS NOT A WORD!!!!!!!

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Chocolate Keto Mug Cake

Chocolate Keto Mug Cake

  • Servings: 1
  • Difficulty: easy
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Decadent Chocolate Treat


Ingredients

  • 2 tablespoons unsalted grass-fed butter, coconut oil or ghee
  • 1 1/2 tablespoons cocoa powder
  • 2-3 tablespoons erythritol or swerve (I use 2 tablespoons)
  • 1 egg
  • 2 tablespoons almond flour
  • 1 tablespoon golden flaxseed meal or psyllium husk, finely ground
  • 2 teaspoons coconut flour
  • 1/2 teaspoon baking powder
  • pinch of sea salt

Directions

  1. Melt butter in a medium (microwave safe) bowl. Whisk in the cocoa and sweetener to taste, and mix until well combined. If using erythritol your batter will likely be very thick.
  2. Whisk in the egg and mix until smooth or until thoroughly combined ( be aware that granular erythritol doesn’t readily dissolve). Mix in the rest of the ingredients and spoon the (very thick) batter into a mug.
  3. Place a paper towel into the microwave and set the mug on top (to catch any overflowing batter). Cook on high for 70-90 seconds (time varies based on your microwave). Allow to cool for a couple of minutes and enjoy!
  4. Serve with Keto vanilla ice cream, whipped cream and/or Lily’s Sweets dark chocolate.
Recipe Courtesy of Gnom-Gnom.com

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What is your BETTER?

Have you started on a keto or low carb lifestyle? When did you start and what have your results been?

Above is a picture of my mother and me in December of 2016. My mom hasn’t done any kind of diet other than the SAD diet all of her life. She has recently started to go a little low carb!!!! Maybe only one piece of bread instead of 3 pieces of bread a day. She has a very high metabolism so she has never really struggled with her weight.

Above is my mom and me in the spring of 2018. As you can see I’ve lost 27 lbs and lost my carb face. I take exogenous ketones every day and I live a keto lifestyle. I do keto about 2-3 weeks out of the month and low carb for about a week out of the month. The difference is how many carbs you actually eat a day. During keto I maintain less than 50 grams a day and during the low carb week I maintain less than 100 grams a day. This has worked extremely well for me, especially since I take the exogenous ketones to put me into ketosis. I feel like I’m 30 instead of 60.

The picture on the left was not my heaviest period of my life but I definitely didn’t feel good about myself and my health was rapidly deteriorating. The picture on the right was 3 months in and I had lost 27 lbs. and my joint pain was gone and my brain was working well because I was feeding it ketones.

I take the exogenous ketones every day to feed my brain and to help me feel younger. I’m just like most women my age, we don’t want to get old! I love how I feel and my health journey is continuing every day.

If you have any questions about exogenous ketones, please feel free to ask. I love helping people to feel BETTER!

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Have you hit a Plateau

Are you struggling to lose any more weight? Maybe you’ve lost 25 lbs or 50 lbs or 100 lbs and you’re not quite there yet with total weight loss, but you have hit a plateau.

There are a couple of ways to look at this. I have maintained at 152 for the last 2 years. I go up and down by 1 lb or 2 lbs all the time, but that is the limit to where I get to. So I have decided that my body is saying this is your ideal weight. According to past information from BMI records, etc. I should weigh approximately 110 for my body/height index. At 110 I personally think I would look sick. I like where I’m at in my journey. I love the fact that I have been able to maintain for over 2 years. This is the first time in my life that I’ve been able to do that. So I’ve stopped criticizing myself as I look in the mirror and it is amazing how that helps.

Another way to look at it is to do some calorie cycling. Something to jump start our systems. Maybe you need to increase your calories for a week or lower your calories which would mean either doing intermittent fasting or a 60 hour fast, taken under the watchful eye of trainers and coaches. (I love this one). Who knew that 60 hours without food would make you feel so amazing. It is like rebooting your computer.

If you’re struggling – don’t quit! Quitting sends a signal to the brain that you don’t believe you can do this. You are an amazing person and all you need is to believe. It doesn’t matter what the nay sayers say – if you’re like me you use that as fuel to the fire – just to show them you can do anything you set your mind to. But setting your mind to it is probably one of the most important keys. Pull deep from inside you with what your wants and desires are.

Pick an event – maybe a family trip to Disney World, or a huge hike out west – or maybe it’s just to be able to get down on the floor and play with your kids. Use that as incentive. Reward yourself every step of the way. Reach that first goal of 10 lbs lost and treat yourself to a pedicure or getting your hair done or a date night with your significant other or something that is not food related. Get to your second goal and treat yourself. We all love rewards and probably in the past you treated yourself with food, don’t use food to reward yourself.

Do some self development along the way and learn to love yourself. Know that as you lose weight you will have to change how you see yourself in the mirror. Stop being so critical of what you see. Be thankful that the scale is moving downward. If you reach that plateau try something different for a day or two, but only after the plateau has lasted a couple of weeks.

If you are struggling – reach out and we can help you get over the hump with ideas that maybe you haven’t thought of or resources that we can send you to. JUST DON’T QUIT!!!!!

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Zesty Keto Lemon Bars

Zesty Keto Lemon Bars

  • Servings: 9
  • Difficulty: easy
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Lemon on Lemon Bars


Ingredients

  • 1/2 cup butter melted
  • 1 3/4 cups almond flour
  • 1 cup powdered Swerve
  • 3 lemons
  • 3 eggs

Directions

  1. Mix the butter, 1 cup of the almond flour and 1/4 cup of the Swerve together.
  2. Pat into an 8×8 pan and bake at 350deg F for 15 minutes. Let cool for 10 minutes.
  3. While crust is cooking, mix up zest of 1 lemon, 3 lemons juiced and 3 eggs and 3/4 cup swerve and 3/4 cup almond flour.
  4. After crust cools, add the liquid mixture on top and put back in the oven for about 20 minutes.

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Buffalo Wing Dip

Buffalo Wing Dip

  • Servings: 8
  • Difficulty: easy
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Get the taste of Buffalo Wings In a Dip

Ingredients

  • 16 oz cottage cheese
  • 1 package ranch dressing (dry)
  • 1/4 cup Frank’s Wing Sauce
  • 1 – 13oz can of chicken breast meat drained
  • 1/2 cup grated cheese

Directions

  1. Blend the cottage cheese, ranch dressing mix and wing sauce in a food processor or blender.
  2. Mix with drained chicken and spread in a 13×9 pan sprayed with Pam.
  3. Sprinkle grated cheese on top.
  4. Bake at 350deg F for 20-25 minutes.
  5. Serve with celery.

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