Tag: Low Carb Keto Lifestyle

Want to Quit?

“Everybody comes to a point in their life when they want to quit. But it’s what you do at that moment that determines who you are.” David Goggins

If you’ve never heard of David Goggins check him out. This man is a retired Navy SEAL, endurance athlete and motivational speaker. He lives each day getting out of his comfort zone so he can achieve his personal best.

So what do you do to get out of your comfort zone? When we feel like quitting we may just need to stop, take a look around us, smell the roses and move forward. What does that mean for you and a low carb keto lifestyle?

Some days are difficult to say the least. We have outside stress going on, our family doesn’t want to support us – they think we are crazy, everyone has an opinion – which isn’t our opinion. How do we move forward with everything and everyone dictating what we do!?

Stop!!! Just stop for a minute and find something to be grateful about in your life. Maybe it is just that you had food in your house to have breakfast this morning! Maybe your child didn’t throw a fit this morning! You have a car to get you to your job on time! Once you have found something to be grateful for, now it is time to make a plan.

Making a plan needs to be simple. It needs to be doable on a daily basis and it needs to be written down. If you look at your schedule and you can’t fit in an hours workout – don’t stress. According to David Asprey, author of Bulletproof Diet, you only need 20 minutes a day. Maybe a quick walk everyday, then two to three times a week you do some bursts – that is when you run really fast for 30 seconds to 1 minute – in bursts and then walk the balance of the time. I think this is definitely doable. I try to walk and get 10,000 steps a day. Some days I can do that at work, but others I need a plan to get it done, especially now that it is getting dark sooner.

Meal plan. Did you know that this will completely save your life when you are trying to live a certain lifestyle? Take one hour on Friday or Saturday and come up with meal ideas to have and then meal prep on Sunday afternoon or evening. If you’ve never done it, you should give it a try. It is amazing to just open the refrigerator door on Monday morning and have meals already prepped for the week for lunches. Then for dinners make it simple – have that already planned as well and just mix and go or make it on Sunday and pull it out of the freezer for dinner.

I can guarantee you that if you do this one week you will want to do it every week. It takes so much pressure off you during the week and keeps you from wondering what you are going to have for lunch! I generally prep at least two different meals a week so that I can have leftovers for lunch of one and leftovers of the other for dinner! Or I will do a bag salad and put chicken or steak on top of that to give me some protein.

Find a way to keep yourself from quitting when life happens. We all have it. Let’s make the best of things. Know ahead of time snacks that work with your meal plan as well and always have some of them in your desk at work or in the console of your car. (Uh don’t put the chocolate in the console!!!) HAHAHAHA found that out the hard way – not even thinking.

If you need help with any of this please don’t hesitate to ask. We are here to help support you when life happens and you need ideas. Have a happy and healthy week.

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Cheesy Chicken Poblano Casserole

Cheesy Chicken Poblano Casserole

  • Servings: 6
  • Difficulty: easy
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A Mexican Inspired Casserole that the Whole Family will Enjoy!


Ingredients

  • 4 cups shredded cooked chicken
  • 1/3 cup tomato based salsa (I added a little more than 1/3 cup)
  • 1/2 cup full fat sour cream
  • 1/4 cup scallions, chopped
  • 2 tablespoon cilantro, chopped
  • 2 cups Sargento Mexican Cheese mix, shredded
  • 3-4 medium poblano peppers (or next time I will use a 2 cans of green chilies)

Directions

  1. Combine the shredded chicken, salsa, sour creams, scallions, cilantro, 1-1/2 cups of Mexican cheese mix (reserve 1/2 cup of cheese for topping) in a large bowl. Mix thoroughly and set aside.
  2. Wash and spread the whole poblano peppers on a cookie sheet. Set under the oven broiler on high for about 3 minutes per side, or until the skin is blackened. Remove and cover with a clean towel for 10 minutes to steam and cool.
  3. Remove the towel and peel the skins from the peppers. Then gently chop the peppers after removing the seeds and pith.
  4. Mix poblano peppers into the chicken mixture and gently mix. Spoon into a casserole dish and sprinkle on the reserved cheese.
  5. Bake at 375 degrees for about 39 minutes or until bubbling. Remove and serve hot with additional sour cream, salsa, green onions and cilantro if desired.

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Thankful

Over the last couple of years, I’ve been doing work on self development on myself. One of the most important things I have figured out is that even though most of my life I have been thankful for things, I really haven’t been as thankful or grateful as I should be.

Most of our lives we are so busy just living life and getting through our day to day that we don’t stop to smell the roses! The roses in this case are the little things that we have in our lives.

Are you grateful for the little things in your life?

Little things like the roof over your head? a running vehicle? electricity in your house? indoor plumbing? air conditioning? a sofa to sit on? These are all things that I think we all take for granted. But we need to be thankful for where we are in life and then as we plan our goals and where we want to be we have to be thankful for where we are going.

Maybe it is a certain weight goal, or a certain financial goal. You have to see where you are now and then where you are headed. If we have a grateful attitude it makes life easier, because when issues pop up called life – we can stop and say thanks for the positives and the current things we have.

Like when LIFE happens – a few weeks ago in the heat of August, my air conditioning went out in my house. So I live in the south and August temps outside for the most part are in the high 90s. Luckily I was out of town for about 3 of the nights that the air was out, but I still had 3 nights without air. The day my air was fixed I was so thankful. It made me ask how people lived in the south in the olden days without air conditioning. We are so spoiled.

What do you have in your life that makes you feel spoiled? Ask your grand parents or your great grand parents what it was like to go to the bathroom in an outhouse? or take a bath in a wash tub? or do laundry the old fashioned way with a wash board? Or no electric lights and no tv or cell phones?

We all need to be much more thankful and grateful for what we have in life.

Be thankful and enjoy your week. Til next week – Be Awesome and Grateful!

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90 Second Keto Bread

90 Second Keto Bread

  • Servings: 1
  • Difficulty: easy
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Keto bread that makes you feel like you're cheating


Ingredients

  • 3 tablespoons Almond flour
  • 1 egg
  • 1 tablespoon melted butter
    • -1/2 teaspoon baking powder
  • 1/4 teaspoon salt (or a pinch of salt)

Directions

  1. Pour all ingredients into a microwave safe bowl. (I use a large coffee cup that is about 4″ wide at the bottom.
  2. Use a fork or small whisk to mix the ingredients.
  3. Place in the microwave for 90 seconds.
  4. Remove from microwave and allow to cool slightly.
  5. Then cut in half. (You can then use for a regular sandwich or you can fry it or toast it)

Recipe Courtesy of Eating on a Dime.

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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
  • Print

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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