Tag: low carb

Benefits Of A Ketogenic Diet

Where to Begin

The Benefits of a Ketogenic, or Keto Diet are vast to say the least. With that being said let’s take it from the top.

Fat Loss

This is the most popular reasoning that people have attached themselves to the keto diet….Thanks to TV ads and social media. Some of the promises made by slick marketers on how keto will drop bodyfat effortlessly, or selling you some type of keto supplement to help cut weight is almost always snake oil.

But there is truth in the fact that a keto diet will help keep your insulin levels low, which creates a great environment for your body to burn fat. When you are not taking in a lot of carbohydrate, especially 50 grams or less per day, your body will have to pull from other energy sources to fuel itself. The next fuel source from stored glycogen, or carbohydrate would be your bodies stored fat, which is how the magic happens. Once your body begins using stored fat as fuel you will begin to really see some progress in your fat loss goals.

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Greater Hormone Response

Not only does a keto diet aid in fat loss by utilizing stored body fat, it can also aid in increasing key hormones such as growth hormone as well. When the bodies insulin levels are lowered from eating keto, this causes growth hormone to stay more elevated. The benefits of more growth hormone production is tremendous, but here are a few key benefits…

Better Energy Production, Vitality, Joint Support, Fat Loss, Better Looking & Skin, Better Sleep Quality.

So eating keto is not just for weight loss purposes, but really can have anti-aging benefits as well by increasing growth hormone production. Lets move onto the next benefit.

Helps Build Mitochondria

Mitochondria, are the power plants of our cells, turning the nutrients we uptake from foods into ATP, or adenosine triphosphate, which is our cells energy source. The more mitochondria we have the more energy we can receive from food we eat. When the body goes into what’s called ketosis, after eating keto for a while, this state puts new demands on our bodies’ mitochondria, which causes the body to adapt by producing more mitochondria. This means more energy, and an increase in physical performance.

Better Cognitive Function & Reduction In Brain Fog

When the body is in Ketosis, it naturally produces more GABA, an amino acid that acts like a neurotransmitter, a calming neurotransmitter to be exact. Depressed GABA levels have been shown to cause brain fog, which now explains why a lot of dieters that go Keto begin to notice a certain clarity after a few weeks, due to the increase in GABA.

Ketogenic diets have also shown to cause a decrease in cognitive decline in patients with certain nervous system diseases, such as Alzheimers and Parkinsons.

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So eating a ketogenic diet is not just something that can be beneficial for weight loss purposes, but can be an aid to keep you healthy as you age. But always remember even eating keto you can not ignore food quality, which I can’t stress enough. Until next time.

Peanut Butter Protein Cookies!

Found this new recipe and wanted to share it to all of you. A solid low carb dessert, and who doesn’t like peanut butter honestly. Check it out below!

Peanut Butter Protein Cookies

Ingredients

1 cup all natural peanut butter

1/3 cup date paste

1/2 cup vanilla Pro-3 Protein

1/4 teaspoon salt

Directions

Mix all ingredients in a food processor. It is generally easiest to start with the peanut butter and date paste. After this is mixed pretty well, start adding in the protein powder and salt until all ingredients are mixed well together. This recipe will serve 12 portions, so once everything is mixed, distribute the batter evenly into 12 pieces, all rolled up into a ball. Then take a fork and you can press the cookies out on a baking pan that is lightly greased in coconut oil. Put them in the oven for 10 minutes at 350 degrees. That’s it. Enjoy!

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Steak and Shirataki Stir Fry

New low carb recipe for you guys to check out. Hope you like it!

Steak and Shirataki Stir Fry

Ingredients

  • 2 packages or approximately 14 ounces shirataki noodles
  • 1 pound top sirloin or skirt steak cut into ¼ inch-thick slices
  • 1/2 cup shredded carrots
  • 3/4 cup thinly sliced red bell pepper
  • 2 tablespoons tamari
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon coconut aminos
  • 1 teaspoon fish sauce
  • 2-inches ginger root, peeled and thinly sliced
  • 2 garlic cloves, thinly sliced
  • 2 tablespoons Avocado oil
  • 8 ounces mushrooms, thinly sliced
  • 4 heads baby bok choy, thinly sliced

Directions

Bring a large pot of water to a boil.

Open the packages of shirataki noodles and drain the noodles in a colander. Rinse well under cold water.

Add the noodles to the boiling water. Boil 2 minutes. Drain.

Heat a large skillet or a wok over medium-low heat. Do not add any oil. Add the shirataki noodles to the dry skillet and cook for 8 to 10 minutes, using tongs to frequently turn and move the noodles as they cook. This process dries out the noodles. You’ll know they are dry when they suddenly start to squeak as they are moved around the skillet. Remove the noodles from the skillet and set aside.

Whisk together tamari, rice wine vinegar, sesame oil, coconut aminos, fish sauce, ginger and garlic.

Pour half of the mixture over the beef. Set aside.

Heat a large skillet or a wok over medium-high heat. Wait several minutes for the pan to get really hot, then add the beef. Cook, stirring just a few times, until meat is cooked, 3 minutes. Transfer the meat to a plate.

Let the pan heat up again and add Avocado Oil. Add the shredded carrots and bell pepper. Cook for 10-15 minutes. Add the mushrooms. Cook until mushrooms are soft, 3 to 5 minutes. Add the bok choy. Cook until just tender, 2 minutes.

Add the noodles and the reserved marinade. Toss the noodles well to coat. Add the beef to the pan and cook just until heated. Serve immediately. Enjoy!

Keto Bacon Cheddar Breakfast Muffins

Check out these bacon cheddar breakfast muffins. Here is the approximate nutrition breakdown per muffin.

Per 1 Muffin

Calories 200

Fat 15g

Carbs 4g

Protein 15g

Recipe (Ingredients)

  • 2 ½ cups finely ground almond flour
  • ¼ teaspoon baking powder
  • ½ teaspoon baking soda
  • 1/4 teaspoon salt
  • ¼ cup unsalted butter, melted and cooled to room temperature
  • 3/4 cup heavy cream
  • 1 egg
  • 4 pieces cooked bacon, crumbled
  • 3 ounces cheddar cheese, cut into small squares

Instructions

  • Heat your oven to 375 °F/190 ºC and line a muffin pan with 12 liners, or use a silicone muffin pan.
  • In a medium bowl, whisk together almond flour, baking powder, baking soda and salt.
  • In a large bowl, whisk together butter, heavy cream and egg until smooth. Stir in the bacon and cheddar.
  • Combine the almond flour mixture with the bowl of wet ingredients, stirring gently to combine. The batter will be very thick.
  • Spoon the batter into the muffin tin, filling the cups almost to the top.
  • Bake until the muffins are lightly browned on top and a toothpick inserted into a muffin comes out clean, about 16 minutes.
  • Presto!

To keep these bad boys as fresh as possible be sure to store them in the fridge after they are finished and simply re-heat them in the microwave.

 

 

 

 

 

Traveler’s Guide to Fast Food Dining

How many of you have been on a business trip or vacation where you have been driving for hours, and one of the only options to stop and eat are the golden arches of McDonalds. At times we can get in a pinch with our busy schedules and lifestyles that can make it not as practical to eat the best quality food choices. So I decided to put together a small list of my top 5 low carb fast food meals that can help you stay on track with your meal plan….And no, they do not involve a “supersize” of any kind, sorry not sorry.

  1. Chipotle Bowl– This one almost doesn’t even seem like fast food being the quality of meat is better than some sit down restaurants. But one a good note, Chipotle now has online ordering, so if you know you will be passing through a certain area around a certain time, you can have your meal ready for you when you walk in, pay and get outta there probably within 2-3 minutes. As far as what to get on your bowl I would suggest the following…

*Chicken, or Steak, Fajita Vegetables, Lettuce, Sour Cream, Guacamole, Cheese.

Getting a serving of all these ingredients will put you at about 20 carbs total, mostly coming from the guacamole, which is mainly fiber.

2. Naked Chicken Chalupa from Taco Bell– Yes Taco Bell made the list! If you order there naked chicken chalupa without tomato, this will keep you around 15 carbohydrates total.

3. KFC Grilled Chicken- Order KFC’s Grilled Chicken with a side of green beans and you are at approximately 10-12 carbs total. Perfect, and plenty of protein and fat to keep you feeling full.

4. Subway Double Chicken Chopped Salad– Make sure to order this with the avocado to add some more fiber and healthy fat and you will still only be at 10 carbs total, and about 40 grams of protein. Solid option, and tasty as well.

5. Arby’s Roasted Turkey Farmhouse Salad- This one made the list for its minimal 8 carbs total.

Well there you have it. 5 solid options all from various places. When making the list I wanted to pick out different places for each one, so that way at least there is some variety. These fast food spots do have other accommodating meals for low carb eaters as well, but I wanted to put meals that I have actually eaten myself and would actually recommend to you. Hope this helps some of you guys traveling a lot to stay on track. Until next time.

 

low carb fast food

Low Carb/Keto Donuts!

I found this low carb donut recipe the other day and had to pass along the recipe to those of you who may have a bad sweet tooth like me. This allows you that slight pleasure so you stick to your meal plan as much as possible. These will definitely be 100X better than going to your local shop and getting the real deal. Here is the recipe below. Give them a shot. Enjoy!

Keto Donuts!

EQUIPMENT NEEDED

  • Silicone Donut Pan

INGREDIENTS

  • 2 ½ cups finely ground almond flour (280 g)
  • ¼ teaspoon baking powder (1.25 ml)
  • ½ teaspoon baking soda (2.5 ml)
  • ¼ teaspoon salt (1.25 ml)
  • 2 eggs, separated
  • ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
  • 3/4 cup heavy cream (180 ml)
  • ½ teaspoon vanilla extract (2.5 ml)
  • ½ teaspoon liquid stevia (2.5 ml) (or your favorite sweetener)

INSTRUCTIONS

  • Heat oven to 375° F/190 ºC
  • Lightly butter/grease the donut pan.
  • Whisk together almond flour, baking powder, baking soda and salt. Set aside.
  • Using an electric mixer, whisk egg whites until stiff peaks form.
  • In a large bowl, whisk together egg yolks, butter, heavy cream, vanilla extract, and stevia (or other sweetener) until smooth.
  • Gently fold the egg whites into the egg yolk mixture.
  • Gently fold the dry ingredients and the egg yolk mixture together.
  • Spoon the thick batter into the donut pan, using ¼ cup to 1/3 cup of batter for each donut.
  • Bake until the donuts are lightly browned on top and a toothpick inserted into a donut comes out clean, approximately 15 minutes. Allow donuts cool for approximately 10 minutes in the pan before removing. Continue cooling the donuts on a wire rack.
  • Serve plain, or drizzle with melted dark chocolate for added flavor and nutrition benefits.

keto donuts

5 Reasons Low Carb Diets Work

This time of year there will be a lot of people jumping on the new year’s resolution train with there weight loss goals. Before you get too wrapped up in all the noise that is coming in about ten days, let me share with you five simple reasons low carb diets work, and why I would recommend them as a place to start to get the body you want.

  1. They Are Easy to Follow!– This has to be the number one reason by far to choose a low carb diet. No counting points, no subtracting certain nutrients to get the “net sum”. All you need to mainly focus on is keeping those carbs low. Staying consistent on a diet plan is hard enough without any extra nonsense to track.
  2. They Increase Nutrient Density, While Decreasing Total Calories– In the simplest terms, low carb diets tend to cause things like this to happen. Instead of ordering the french fries, you order a salad. Or instead of having dessert at a restaurant you tough it out, go home, and eat celery and peanut butter for a snack. In these scenarios, by choosing a low carb alternative you are also simultaneously decreasing total calories consumed AND you are increasing your nutrient density.
  3. They Work Fast– It is no mystery that low carb diets have a quick effect on us. Results begin to show in as little as a week of consistent meal planning. This can be important for those that need to “see” the results to keep them motivated.
  4. They Reduce Sugar– Pretty simple, but important none the less. reducing sugar will keep your blood sugar and insulin levels more stable throughout the day, promoting more of a metabolic environment. From a health standpoint reducing sugar is beneficial for a multitude of reasons. If you consume excess sugar consistently, and the liver becomes full of glycogen, any excess sugar then being consumed will convert directly to body fat, and also contribute to a fatty liver.
  5. They Increase Protein Intake– This last one is really by default because a low carb diet is going to be more rich in foods with less carbohydrates. Different types of meats all have little to no carbs per serving, and are rich in protein. The higher the protein intake is, the more satiation you will feel, helping prevent you from over eating. Also, eating more protein contributes to maintaining lean muscle mass while dieting, which in turn keeps your metabolism steady.

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Satisfy That Sweet Tooth With Dark Chocolate Squares

Here is a great desert recipe to satisfy that sweet tooth and help keep you on track with your fitness goals. Check it out.

Ingredients

  • approximately 1/2 cup unsweetened coconut flakes
  • 8 ounces high-quality dark chocolate
  • 1 ounce Brazil nuts, or approximately 8 whole nuts, chopped up

Main Equipment Needed

Food Processor, Microwave, Ice cube tray, Baking Sheet

Directions

Preheat oven to 350 °F.

Spread coconut out on a baking sheet. Bake until lightly browned, 4 to 5 minutes. Remove and cool. Pulse in a food processor a few times to chop the coconut flakes into smaller pieces.

Use a serrated knife to chop the chocolate into tiny pieces. Put half the chocolate in a bowl and microwave for 1 minute. Stir in the remaining chocolate. If needed, continue heating the chocolate in 15-second intervals and then stirring, until completely melted.

Stir the coconut and chopped Brazil nuts into the chocolate. Pour the chocolate into each cube in the tray (using a bowl with a pour spout makes this easier). The chocolate will come about halfway up each cube. If desired, ingredients can also be pressed onto the top of the chocolate squares (like coconut flakes or dried fruit).

Put the tray in the refrigerator until the chocolate is completely set, 2 to 3 hours.

Carefully remove the chocolate squares from the tray. Store in an airtight container in the pantry, or in the refrigerator if your house is warm. The chocolate bites will keep for several weeks.

sweet tooth

Cajun Salmon Burgers

New easy recipe that is delicious. Salmon burgers can me made in a bunch of different ways, and as always they are packed with omega 3’s and high in protein. Check it out.

Ingredients

  • 1 pound boneless, skinless salmon cut into 1-inch/25 mm cubes
  • 2 green onions, thinly sliced
  • ¾ teaspoon salt
  • 2 teaspoons smoked paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • ¼ teaspoon cayenne pepper
  • 2 teaspoons fresh thyme
  • 1/2 teaspoon dried oregano
  • 2 – 3 tablespoons of PRIMAL KITCHEN™ Avocado Oil
  •  of PRIMAL KITCHEN™ Mayo

Instructions

  1. Place 1/4 of the salmon pieces in the food processor and blend into a smooth paste. Add the rest of the salmon, the green onions and salt. Pulse several times until the salmon pieces are about 1/4-inch/6 mm in size. Be careful not to over-process the mixture, the texture should remain a little chunky. If the texture becomes too smooth, the salmon won’t hold together into burger patties.
  2. Shape the salmon into 4 patties.
  3. In a small bowl, mix together the smoked paprika, garlic powder, onion powder, black pepper, cayenne, thyme and oregano.
  4. Sprinkle the spice mix over each side of each burger, patting gently with your fingers so the spices stick to the salmon.
  5. Heat a few tablespoons of oil in a non-stick skillet over medium-high heat. Cook 2 minutes per side, then lower the heat and add a lid for 1 minute more until there is no raw, dark pink salmon in the middle. The burgers can also be grilled, just make sure the grates are clean and well oiled so the burgers don’t stick.
  6. Serve Cajun salmon burgers with a dollop of mayonnaise. You can use a side of original PRIMAL KITCHEN™ Mayo, or mix it with lime juice and/or smoked paprika.

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Jalapenos Stuffed With Buffalo Chicken and Bacon

Here is a great recipe I stumbled upon that is low carb and absolutely delicious! Check it out.

Ingredients

  • 3 cups cauliflower florets
  • 3 tablespoons avocado oil
  • Sea salt to taste
  • Black pepper to taste
  • 8-12 peppers of your choice (We used jalapenos and sweet peppers.)
  • 1/2 cup Frank’s Red Hot Sauce
  • 1/2 cup Primal Kitchen Ranch Dressing, plus more for drizzling
  • 1/2 cup sliced green onions, plus more for garnish
  • 4 slices bacon, cooked crispy and diced
  • 3 cups shredded chicken, cooked

Instructions

  1. Ensure you have your shredded chicken and bacon prepared.
    Preheat oven to 450º F.
  2. In a mixing bowl, toss cauliflower florets with avocado oil, and season with salt and pepper liberally
  3. Spread evenly on a parchment lined baking sheet, and bake until tender and lightly brown, 20-25 minutes.
  4. While roasting your cauliflower, cut your peppers in half, and remove all the seeds.
  5. Reduce your oven temperature to 350º F.
  6. In that same mixing bowl, stir together hot sauce, ranch, green onions, and bacon until combined.
  7. Toss shredded chicken and roasted cauliflower in hot sauce and ranch mixture until incorporated.
  8. Spoon your buffalo ranch chicken inside of every pepper, and place stuffed peppers on a parchment-lined baking sheet.
  9. Place in oven and bake for 25 minutes, and then remove.
  10. Let cool for 10 minutes, then drizzle with ranch and garnish with more green onions and any leftover bacon crumbles.

Done!

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