Tag: low carb

Avocado Bacon Crustless Quiche

Avocado Bacon Crustless Quiche

  • Servings: 6
  • Difficulty: Easy
  • Print

An Easy Way to get Your Fat and Protein for Breakfast


Ingredients


6 large eggs
1/4 cup milk (almond milk if you prefer)
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup shredded mozzarella cheese
1/2 cup crumbled cooked bacon (about 6 slice of bacon)
1 avocado, peeled, seeded and chopped

Directions

  1. Preheat oven to 350 degrees F. Spray a standard pie plate with cooking spray.
  2. In a medium (2.5 quart) bowl, add the eggs, milk, salt and pepper. Whisk until well combined.
  3. Add the cheese, bacon and avocado. Gently stir until well mixed.
  4. Pour the egg mixture into the pie plate. If necessary, use a spoon to push some of the avocado and bacon around to ensure that it is evenly distributed throughout the quiche.
  5. Bake for 30 minutes, rotating once half way through.
  6. Let the quiche cool for 5 minutes before slicing.


Recipe Courtesy of The Wholesome Dish

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What is Ketosis?

Very simply ketosis is where your body burns fat for fuel!!!

Ketosis is a metabolic state that is characterized by elevated blood ketone levels coupled with lower, stable blood sugar levels. When you restrict carbohydrate intake, insulin is low, the body’s main fuel source shifts from glucose to fat, which sends the body into “ketosis”.

Ketones are made in the liver through a process known as ketogenesis. When you restrict carbohydrates, blood glucose and insulin levels decrease, which allows fat stores to break down and provide energy. Our liver then makes ketones. Kind of like the runners high! The runners high is when all glucose is burned and your body has now started to burn ketones. Gives you that extra burst of energy known as the “Runners High”. If you’ve ever experienced this you will know how much of a burst of energy you get.

Nutritional ketosis can take anywhere from 3-10 days to get into ketosis, maintaining a very strict keto diet of less than 25grams of carbs per day. But if you go over that even once and do, let’s say 50-100 grams of carbs, it can kick you out of ketosis and you will then have to start all over again. So anyone relying on a keto diet has to maintain a strict 25 grams of carbs per day.

Our bodies can also utilize a Keto supplement that can put your body into ketosis in under an hour. Amazing that a supplement can do this, but it can be tested using either ketone pee strips or blood tests. One Keto supplement can put you into ketosis for up to 6-8 hours. Add in some intermittent fasting or a modified keto diet and you get the same basic results as a strict keto diet without having to count macros or worry about too many carbohydrates.

I take a keto supplement every day and do a modified keto diet (most days I maintain less than 50 grams of carbs a day) thus a KETO LIFESTYLE. I don’t have to punish myself in my head for cheating once in a while. If temptation is high – 95% of the time I will just have a bite of something and that will allow me to have a taste but not feel deprived.

I’m a firm believer, at this age, that I want a LIFESTYLE not a DIET. So I have added the supplement to my lifestyle and I love it. If I need an extra boost due to late hours or extra workout, I can always add a second supplement. It comes in caffeine and decaffeinated versions so I don’t have to worry about extra caffeine.

I can also say after doing this LIFESTYLE for over two years, my body tells me when I’ve had too many carbohydrates. I can feel the lethargy coming on and my stomach immediately gets that bloated feeling.

This past week I had a diverticulitis attack and have had to eat soft foods, most of which were not keto. I have fought the lethargy every day while trying to get my tummy better. I thought about just doing an extended fast, but you have to eat when you take these antibiotics so I had bland food – mashed potatoes, pasta and some rice. When you have to eat those kinds of foods – they are just that bland. It didn’t matter how much butter I added or even cheese – they are still bland. I’m so glad I can get back to eating my healthy way of life. I’ve been able to add eggs back in and now that 5 days have gone by, I can start adding meat and veggies again. I just have to watch the fiber content so I will start by adding fish in and then by the end of this week I should be able to eat my full keto diet again. Yeah.

If you are still trying to decide if Low Carb/Keto is a way of life for you – don’t hesitate to contact us. We love to help people to understand how it works and how you can feel BETTER as well.

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What is a Low Carb Keto Lifestyle

We need to talk about the difference between a Low Carb diet, a Ketogenic Diet and a Keto Lifestyle.

A Low Carb Diet generally allows you to have a diet in which less than 30% of your total daily macronutrient calories come from Carbohydrates.

A Ketogenic Diet, however, consists of about 5-10% Carbohydrates, 15-30% Protein and the remaining as fat.

A Ketogenic Lifestyle basically consists of a Ketogenic Diet or a Low Carb Diet and then supplements with pure therapeutic ketones. Click for more information.

I personally do a Ketogenic Lifestyle. I take a supplement every day that puts my body into ketosis in under an hour and not feel guilty because I know my body will still be in ketosis.

Ketosis is where your body is burning fat for fuel. Our bodies do this as a normal part of life – create Ketones in the liver – and that runners high – well that is when you eliminate all the glucose from your body and start burning natural ketones. By taking a supplement, I burn Ketones every day.

When I first started on this lifestyle – I didn’t change my diet and I just added the pure therapeutic ketones. I put my body into ketosis with just supplementing. (you can test it and prove you’re in ketosis) Then about week two I started to eliminate carbs (keeps you from getting the keto flu) til I got into ketosis naturally and with the supplement. This allows it to be a lifestyle instead of a diet (DIEt) I have always felt deprived when I’ve been on a diet.

I used the supplement to help me lose weight but that isn’t really what it is for – that is just a great side benefit. It helps you have more Energy, better Sleep ( I used to have to take sleeping pills), better Mental Focus, Better Mood. It clears the skin, helps preserve the muscles, acts like an appetite suppressant and so many more things. It overall just makes you feel better.

AND for me the biggest benefit is that I have been able to maintain my weight within 3 lbs for the last two years. That is a first for me. I’ve always been able to DIET, but then as soon as I go off the DIET I gain it all back and then some. This time is different. Ketones for me are the way to go. I love my lifestyle and I don’t ever feel deprived.

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Low Carb Keto Lifestyle Event

There are many times when I wish I could have learned at a much younger age how to take care of myself.  Learning from Naturopathic Drs, or experts wasn’t at the top of my list of things to do. As I’ve aged I’ve gotten more and more interested in a Lifestyle – not just a diet for a short term goal.

So I started a Meetup group in the town I live in  – Savannah GA about a year and a half ago.  We’ve been meeting people every other week for a while now and oh what fun we have.  A couple months ago I listened to a webinar series on Microbiome and gut health and I realized that I wanted to learn more and I wanted to help others get better too.

So we are having an event in Pooler, GA – which is a suburb of Savannah on Saturday, February 23 from 9:30-4:30 and having several Naturopathic Drs there and some other experts in the health arena to learn all about a healthy lifestyle.

Please share this as much as you can  – we are getting closer and closer to our live event. We are so excited!!!

https://www.eventbrite.com/e/low-carb-keto-lifestyle-tickets-55183430125

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Do you have Celiac Disease?

I have found that a Low Carb or Ketogenic Lifestyle will help with the battle against Celiac disease.  Celiac is a sensitivity to Gluten. Gluten is found in many foods otherwise considered wholesome.

Eliminating foods that contain gluten – wheat, rye, barley, spelt, kamut and triticale aren’t always enough. Just because something says that it is wheat-free doesn’t mean that it is gluten free.  Best thing to do is read labels.  Know what a label means – For Example: Hydrolyzed vegetable protein on an ingredient list may be made from wheat, soy, corn or a mix of grains.

Here is a list of Gluten Free Foods:

Beans, legumes, Buckwheat and kasha (check labels), Carob, Cheese – plain (check label if shredded), Coffee and tea (check label if flavored), Corn products including cornstarch, corn flour, cornmeal, corn grits, Cream Cheese, Cottage Cheese, Eggs, Fresh and frozen vegetables and vegetable juices, Fresh fruit and fruit juices, Fresh meats and poultry – plain (check ingredients to make sure not basted or injected with a wheat-containing product), Milk, buttermilk, cream, Millet, quinoa, flax, sorghum and flours derived from them, Nuts and seeds and flours made from them, Rice, including brown rice, basmati, jasmine and Arborio, and rice flour (check labels), Tapioca, Tofu (read label)

All items above that are in bold letters also qualify for a low carb or ketogenic lifestyle.  So in my humble opinion, the best diet for someone with Celiac disease is a ketogenic or low carb diet.   Give it a shot – If you want to know other ideas of foods let us know.  We will be adding recipes to this site as well. 

Have a wonderful and fabulous day and we look forward to brining you many more ideas to help combat health issues that you may have in your life.

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Have you Adapted to a Keto Lifestyle?

Adapting to a Keto Lifestyle from our SAD (Standard American Diet) of high carbs and lots of sugars can be a little daunting sometimes. High carbs and sugars cause us to go from being high energy to crashing and needing more carbs and sugar to get that energy boost again. You’re left feeling sluggish. The science behind how a keto diet improves energy is we go from SAD – where most people eat 225g of carbs a day to a keto diet where we try to eat 50g or less. This forces the body to a “fat adapted” state where it relies on fat stores instead of carbs for energy. Your body can tap into those stores anytime for energy. So no more spiking and crashing – you will have a constant flow of energy. For most people once you become keto adapted (3-10 days or with a Ketone Supplement – under an hour) your energy level will ast for as long as you are in ketosis.

Some of the things you will want to make sure of when you start this journey is:

  1. Make sure you are well hydrated when you decide to start.
  2. Make sure you have some electrolytes around – smart water, powerade zero, life water, etc
  3. Buy some pink Himalayan salt – it still has all the minerals available in it. Not like table salt that is stripped of all it’s nutrients.
  4. Go through your pantry and get rid of all processed foods – donate to Second Harvest any unopened items you no longer want.
  5. Make sure that you bought some of your new superfoods at the grocery store – Broccoli, avocado, fish

I recommend that you start out slow to make sure you don’t get the Keto flu – which comes from going cold turkey on carbs and sugar. So go slow and eliminate something new every day til you are in ketosis. Ketogenic means 75% fat, 20% protein and 5% carbs. Aim for 25-50g a day of carbs.

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