Wednesday, January 27, 2016
Tuesday, January 26, 2016
This is a list of 20 items I buy regularly, and why. Importantly, any number of these items can generally be thrown together to make a delicious meal.
I always buy organic, high standard foods. Grass / Pasture fed, non-GMO meats.
I always buy organic, high standard foods. Grass / Pasture fed, non-GMO meats.
Don't forget that calories do matter. It is a good idea to track your calorie intake with an app for your phone or the old fashioned way, writing it down. Be mindful of what you put in your body.
"Let thy food be thy medicine."
Bacon is a prolific Keto staple. It’s one of the meats that is higher in fat my default, it’s delicious, and there are too many uses to even consider listing. It’s super simple to cook, and hard to get wrong, a favorite of everyones. Many, many bacon recipes to come. If one thing’s for sure, just make sure you’re saving your bacon grease.
Spinach is a great source of iron, protein, potassium, and other essentials in life. Melt some butter in a pan, add a little garlic, then mix in the spinach leaves until they’re wilted. It makes a great side to almost any meal. You can also mix some Tuna, Olive Oil, and Balsamic Vinegar through Spinach for a quick and easy, and extremely healthy salad.
Mushrooms are awesome! They’re tasty, absorb the taste of whatever you cook them in, and have pretty much nothing in them, except for much needed potassium. Another great mushroom fact about mushrooms, is that they’re super filling. I love adding them to anything that’s vaguely even a sauce, or frying them in garlic and butter, or, and a recipe will follow soon, Baked Mushrooms with Danish Fetta.
Lettuce is another great source of potassium, and, believe it or not, has more protein than carbohydrate or fat content. There’s too many great ways to use lettuce, but perhaps my favorite would be using lettuce leave to replace Taco shells.
Broccoli is one of the most well rounded foods you can eat. It holds a wealth of potassium, protein, fiber, and calcium. And it’s delicious. My favorite use is to lightly stir fry some broccoli with bacon and garlic, in sesame oil.
Cauliflower features almost the same features as it’s green cousin, Broccoli, but it is a little higher in carbs. It is a great replacement for Rice, you can make pizza bases out of it, and even use it to create a delicious, potato free, mash. Recipes to follow!
Celery, such as anything green that grows in the ground, is absolutely loaded with potassium. It isn’t great by itself, but it goes very well when added to any tomato based sauces or stews, and does really well in the
Green beans are one of the more mediocre items you can eat, but they still hold their place, and allow for some variety. They’re mediocre because they don’t have much of anything in them, carbs, protein, or otherwise. They’re nice to serve steamed with a piece of meat.
Snow Peas are similar to green beans in a nutritional sense but hold more potassium. They’re great to in stir fries to add more crunch.
Avocado is a Ketogenic Powerfood. They’re absolutely loaded with all the right fats, and extremely high in potassium. You can add them to a salad, make guacamole, or even just serve along side a nice big piece of protein to balance a meal, and the color they provide is also fantastic.
Fresh Tomatoes, would you believe, are, full of potassium? Sure, not quite as full as green vegetables, but they taste really, really great, and are super versatile. You can fry them in a pan, in either butter or bacon grease, or throw them in salads, stir fry, and so forth.
Much the same as above, but are great to use in stews, and other sauce dishes.
Nuts are great to keep around to snack on, almonds being the best. Cashews can be a nice change but more carb heavy. In any case, nuts are delicious, just make sure you don’t eat too many in one sitting.
Almond meal is a great flour replacement, particularly for , but you can also use it creatively to make slices and cookies, too.
Peanut butter is extremely high in fat, has some protein, and a slight amount of carbs. Much like nuts at large, it’s delicious, and perhaps a little easy to overdo. If you do buy peanut butter, make sure you get 100% Peanut Butter, check the label for ingredients to be sure. A lot of PB has added corn products and Maltodextrin, both worth avoiding where possible. The natural stuff is also very, very sticky in the mouth, and helps provide a big sense of satisfaction when eaten.
Chocolate is another delicious item, similar to PB, easy to binge on. Fortunately, dark chocolate is mostly fat, and very little sugar. It can take some people to come around the flavor of it, but everyone does in time.
Whole Egg Mayonnaise is delicious and full of fat, you can add it to salads, or be so bold as to spread it on bacon, which is delicious.
Fermented soy products are one of the finer things in life. Soy Sauce is a great way to add flavor to all kinds of foods, meats in particular, as well as most stir fries.
Sesame oil is another great way to add flavor, and fat, to stir fry style dishes. It’s very fragrant so be prepared!
MCT Oil - more to come on mct's! :)
What makes MCTs a top source of essential healthy fats? Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat.
Compared to longer-chain fats, MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. MCTs are smaller, so they can permeate our cell membranes more easily and don’t require that we use special enzymes in order for our bodies to utilize them.
Tuna in oil is a great way for an on the go hit of protein and fat. It’s also super tasty. You can add it to salads, or almost any kind of sauces. If you need to spice it up a little, add in some chili, paprika, or cracked pepper!
Sunday, January 24, 2016
What is a Ketogenic diet?A Ketogenic(keto) diet, is where the majority of calories eaten are consumed as fat.
Knowing how to eat Keto-friendly foods, and knowing what a Ketogenic diet is, are two different things. This article is written to help you understand, what you can do, and more importantly, why.
Why should I try it?There are a number of reasons that you may want to try Keto.
Energy LevelsThe nature of the diet is extremely low carbohydrate, and because carbs trigger a massive burst of insulin, your blood sugar levels wont be riding a daily rollercoaster. As such, you will have a much, much more stable energy level throughout the day.
Weight LossIf you are looking to trim down, a keto diet can be a great choice. The reason being, is the fat consumed. Fat takes a long time to burn, and is very, very satiating (leaves you feeling content and not hungry). This means you will feel fuller faster, and for longer periods, and in return you eat less.
Becoming Fat AdaptedTo keep things short, and save repetition, a few benefits of being fat adapted are
When you don’t eat, or intentionally fast, your body will burn stored fat with ease. You’ll have a constant, and probably higher than regular, energy level. When you do store fat, it will be in the right areas.
How can I eat Keto?The easiest way to do this, is to remove carbs from your diet, unless you need them, and replace those calories with fat. A Keto diet is most generally considered when you eat
My Fitness Pal", tracks Macro Nutrients! It is so EASY to use! Try it!
- 65% to 75% daily calories from fat
- 20% to 30% daily calories from protein
- 5% daily calories from carbs
The actual amount of calories required varies greatly person to person, so you’ll need to experiment to find what works for you. At large, most people aim for no more than 20—50g of carbs in any one day, closer to 20g, and indeed less, when initially adjusting.
You can enter KetosisKetosis is a state in which there are a heightened level of Ketones in the body, which is associated with an abnormally high fat metabolism rate. Simply, your body is most reliant on fat and burns it as its primary fuel source.
Note: Ketones are the byproduct of burning fat for fuel. The 30% protein mentioned before, is to ensure your body isn’t breaking down muscle for sustenance.
Tags: keto macros, ketogenesis, ketogenic diet, ketosis
Saturday, January 23, 2016
Ionyte is a powerful "electrolyte" of coral minerals combined with organic complexes from plants. Organic complexes contain the basic "building blocks" that plants use to create the nutrients in fruits and vegetables. Adding Ionyte to your drinking water helps to make up for what's missing in our food. It is also treated with a proprietary "energizing" process to further enhance its benefits. Some have referred to it as "liquid acupuncture". It will boost your energy levels without the side effects of caffeinated drinks. It is effective at relieving aches and pains whether taken internally, or applied topically. Ionyte can be used to speed the healing process of cuts, burns, bumps, bruises, insect bites, leg ulcers, bed sores, toothaches and muscle cramps. It even dissolves kidney stones and bone spurs!
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Friday, January 22, 2016
DIY LIP RELIEF
You will need: organic honey, vitamin e capsule or drops, essential oil, beeswax, coconut oil
Why honey:Honey is a natural humectant, which means it attracts and holds onto water molecules.
Why vitamin E:Full of antioxidants, vitamin E can neutralize the effect of free radicals that damage healthy skin cells and lead to dryness.
Why essential oil :I like to steer clear of fragrances when it comes to my lip balm, but if you like you can add in a few drops of your favorite scent.
Why Beeswax:Beeswax can act as an emollient (moisturizer) as well as protect your lips from the elements, but the most important role it plays is that it is what gives your lip balm its stiffness and body so that it can be easily transported and applied.
Why coconut oil:Coconut oil will not coat and smother your skin like petroleum based products, and moisturizes deep down. Its fatty acids hold onto moisture, and can help reinforce the skins lipid (fat) layer, which promoted hydration.
You will need:
- 1 tablespoon grated beeswax or beeswax pastilles
- 1 tablespoon virgin coconut oil
- A little bit of organic raw honey
- Vitamin E: 2 Capsules or 5-10 Drops
- 5 - 10 drops of essential oil (Lavender & Tea Tree, Lemon, Frankincense your choice)