Tag: low carb

Coconut Flour Fat Head Dough for Pizza

Coconut Flour Fat Head Dough Pizza

  • Servings: 1
  • Difficulty: easy
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Keto Pizza Fun


Ingredients

  • 1/2 cup Coconut Flour
  • 2 tablespoons baking powder
  • 2-1/2 cups mozzarella cheese
  • 2 ounces cream cheese
  • 3 large eggs beaten
  • 2 tablespoons butter melted

Directions

  1. Preheat oven to 425 F and line a baking pan with parchment paper.
  2. Mix coconut flour and baking powder in a small bowl. Set aside.
  3. Melt mozzarella cheese and cream cheese in microwave on high power for one minute. Stir. Place back in microwave on high for another minute. Stir.
  4. Add in beaten eggs, butter and coconut flour mixture until a dough is formed. Dough should be a bit wet and sticky. Knead dough with your hands to mix it well.
  5. Roll out dough between two sheets of parchment paper into shape of pizza. Use a toothpick or fork to poke holes in the dough.
  6. Bake for 6 minutes and poke holes in any big bubbles. Bake an additional 3-7 minutes til golden brown.
  7. Add your toppings and bake again for 3-5 minutes to melt the cheese and heat pizza through.

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Surrounding Yourself with Positive People

Sometimes all it takes is staying away from negative Nellies and surrounding yourself with people that are positive. If your family isn’t on board because you’ve said a 100 times you were going to lose weight, then find some people who are on the same journey you are and surround yourself with their love and support.

Our families mean well and we aren’t going to kick them out of our lives, but they become skeptics or maybe they are just negative people to begin with. Love them for who they are and go find some new people to be around.

Stop filling your mind with bad news and drama from watching tv all the time and pursue some of your goals or take some time to meditate. I’ve become so addicted to walking every day that if I don’t get to walk after work, my evening just doesn’t seem to go right. Once you realize how listening to the news and bad tv make you feel and you get rid of it out of your life – you will be amazed at how much better you feel. There are only a couple of shows that I will allow myself to watch and one is American Ninja Warrior and the other is normally The Voice. Both are about celebrating someones talents.

Is there someone at work who is constantly bringing you down or putting you in a bad mood? Does he or she always have something negative to say about life or work? Stop letting them bring you down. You can’t control them, but you can control your reaction to them. Become a power source of positivity. Maybe you can even be a beacon for your co-worker for them to want to change their lives. Remember, like attracts like. Positive people attract positive people. I will say I have to practice this a lot. Sometimes I just have to get up from my desk and walk away and wrap my head back around my positive mood instead of letting their negativity rub off on me. Standing up and shaking your booty works as well. For me I can’t stand up and shake my booty without smiling so it takes that mood away and puts me in a better place. And yes it causes lots of reactions from people or sometimes I can just stand up and imagine I’m shaking my booty and it does the same thing for me.

This works in dealing with the people who tell you you will never lose the weight or will never get healthy as well. Know who you are and what you want and take control of the things that you have control over. Your decisions to eat healthy even when out with a crowd of people is one of the things you can control. You can also control your portion size. Don’t go back for seconds it doesn’t matter what. And allow yourself one bite of a desert and then know you have satiated the appetite and your desire. This isn’t too hard for me because since I’ve been off sugar for a little over two years – one bite is normally all I can have before I get a headache from the sugar.

For example, once a month I take my employees out for lunch. Someone different each month gets to pick what restaurant we are eating at. Everyone knows I do keto and low carb – so it’s amazing how many of them have started to pay attention to that when we go out. And sometimes I just decide that that is my cheat meal for the week. To be honest since I’ve maintained now for over 2 years I don’t watch quite as much as I used to. Plus remember I take a Ketone Supplement which puts me into ketosis in under an hour and lasts for 3-6 hours so I don’t have to be quite as strict.

Over the past two years, I have changed my whole way of life. If I’m in a group of people and negativity starts to happen I try to either walk away or change the subject. It isn’t easy to do. I’m still learning, but I have figured out that if I don’t participate I feel much better. And it gives me something to celebrate.

Last week we talked about enjoying the journey – so enjoy the journey from the beginning to the end. Celebrate each and every step along the way – every pound lost. Maybe your celebration is just to pat yourself on the back every time you lose a pound and say something like “Congratulations to ME”. But do enjoy every pound lost or every inch lost and know that you are starting to take control of your own life.

My daughter has been on her own weight loss journey over the past year. She has shared a few things with me about just going from shopping in plus size stores to regular stores and the feeling of excitement she has gotten from being able to do that. There is a process that she had to go through in her head to allow herself to look at that with joy. I will try to get her to give us an interview over the next couple of months. It has been an awesome journey.

So enjoy your week, Live Positively and Celebrate the little things!

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Pumpkin Pecan Cake

Pumpkin Pecan Cake

  • Servings: 9
  • Difficulty: easy
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A Taste of Fall


Ingredients

    Cake
  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 3/4 cup swerve (monk fruit sugar)
  • 1/2 teaspoon baking soda
  • 1-1/2 teaspoon baking powder
  • 1/4 teaspoon himalayan salt
  • 1/4 cup butter melted
  • 1 teaspoon vanilla
  • 2 eggs
  • 1/4 cup heavy cream
  • 1/4 cup pumpkin puree
  • 1 teaspoon pumpkin pie spice
    • Frosting
  • 8 ounces cream cheese
  • 3 tablespoons swerve
  • 3 tablespoons heavy cream
  • 1/4 teaspoon cinnamon
  • 1/2 cup chopped pecans

Directions

  1. Preheat oven to 350 degrees
  2. In a medium mixing bowl, mix together all the dry ingredients.
  3. Add remaining ingredients and mix well.
  4. Pour into a greased 8×8 pan.
  5. Bake for 25-27 minutes, or until a toothpick inserted in the center comes out clean.
  6. Allow cake to cool completely.
    7. Frosting
  7. Beat softened cream cheese, swerve, cinnamon and heavy cream for about 5 minutes, or until frosting begins to stiffen.
  8. Spread frosting onto cooled cake.
  9. Top with pecans.
  10. Cut into 9 servings.

Recipe Courtesy of mymontanakitchen.com

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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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S.T.O.P. Technique

I was at a conference last week and listened to Joseph McClendon III. He is one of the most sought after Ultimate Performance Specialists in the industry. He is an expert in coaching business professionals to overcome behaviors and inner and outer obstacles that may impede their results and affect their bottom line.

One of the things that he taught us was the STOP Technique. The STOP technique isn’t necessarily designed to use with Food choices, but the more I thought about it the more it can help you. The S.T.O.P. Technique helps us turn any pain into an action signal. I use the STOP Technique when a negative thought arises. I don’t get too many of them, but I am still learning and working on myself along with you. Now I’m sure you must be wondering how this relates to Low Carb and Keto. Well I’m going to tell you. Every time we go out to eat or are faced with a temptation of eating the wrong things – this Technique can work.

So let’s say you are at a theme park and we all know what that food can be like. Mostly carbs and sugar and we need to make intelligent decisions as to what to eat. We can tempt ourselves into saying “oh one cheat day won’t hurt” but mainly that just turns into another and another and another. So the STOP Technique can come into play to help.

S – Say STOP! – (Pattern Interrupt) When you are tempted to eat the wrong thing then you can just say STOP. You want to interrupt the train of thought you are having of being tempted or telling yourself it won’t matter. You can say any emotionally charged word – STOP, YES, BOOM, CANCEL or whatever else you can think of. It is all to interrupt the path you are on.

T – Take a Deep Breath – (Physiology) So immediately after saying STOP or whatever word works best for you – Take a deep breath. My favorite thing is to take a deep breath while saying “WOOSAAA”. It is a stress reliever for me. Then if you are sitting you can jump up or if you are standing you can start walking. Walking in place works as well. Anything to change your thought process and get you back into your “Low Carb Keto Lifestyle Mood”.

O – Outcome – (Focus On What You Want) You know you don’t want to cheat with a whole meal or even with a few too many carbs just for that meal. So if you immediately focus on what you want then it will help put you back into the right frame of mind – so instead of selecting a chili dog with the bun and french fries – you go for chilli dog without the bun and a side salad or some fruit. Then pat yourself on the back for making a decent selection.

P – Praise Yourself – (Reward) So pat yourself on the back or shake your booty as a reward for making the right decision. It allows you to relate something exciting and rewarding to making decisions on food. Thus it takes the pain away. Stop punishing yourself for every little thing. (Go back and reread last weeks post about Negativity)

This technique is designed to take a negative thought that comes into your mind – acknowledge that you are having it, stand up, take a deep breath, put a smile on your face, pat yourself on the back and shake your booty to turn that negative into a positive. You may have to do it a couple of times to shake the negativity (temptation of picking the wrong meal choices) but get faster and faster. The next time you have a negative thought or can’t decide if you want to cheat or not. Give it a try. I guarantee that it works every time.

I like to use this technique when my mind drifts along and wants to think about how a situation may work out. Stop with that. Why worry because it will probably never even happen.

This technique can be used in all facets of your life – food choices, negative people, negative thoughts, reliving the past over and over again. Anything to interrupt the pattern of thought and put yourself back into a positive and happy mood.

If you have any questions please feel free to get hold of us. Thanks and have a great week.

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