In my mid-30s, I faced a health crisis that many can relate to. I felt unhappy with my physical appearance and overall well-being. I was prediabetic, often foggy-headed, constantly tired, and inexplicably gaining weight due to insulin resistance. These issues prompted me to make significant changes to my diet and lifestyle, leading to a remarkable transformation. If you’re dissatisfied with how you look, feel, or move, it’s time to take control of your body! Today, I’m excited to share insights from my journey to better health and how you can start feeling amazing, too.

Understanding Insulin Resistance and Its Effects on Moms

Insulin resistance is a condition that can sneak up on many of us, especially as we navigate the challenges and rewards of motherhood. It’s characterized by the body’s diminished ability to respond to insulin, a hormone crucial for regulating blood sugar levels. This can lead to a host of unwelcome symptoms, such as persistent fatigue, difficulty in shedding extra pounds, and even a foggy brain, making the daily juggle of work and family life even more demanding.

What makes insulin resistance particularly concerning for moms is how it subtly undermines our energy and well-being. We often attribute these symptoms to the hectic pace of parenting or the natural aging process, overlooking the possibility of underlying metabolic imbalances. This is why gaining a clear understanding of insulin resistance is so critical. It empowers us to recognize the signs early on and take proactive steps to mitigate its impact.

By addressing insulin resistance, we not only enhance our own health but also set a positive example for our families. Demonstrating the importance of healthy eating, regular physical activity, and mindful lifestyle choices can inspire those around us to prioritize their health as well. With informed choices and small, consistent changes to our daily routines, we can navigate the challenges of insulin resistance and reclaim our energy and vitality. This journey towards better metabolic health is not just about us; it’s a gift to our families, enabling us to engage more fully in every precious moment with them.

The Turning Point in My Battle with Metabolism

Reaching my mid-30s marked a profound awakening in my approach to health. It was during this pivotal period that I realized the importance of taking an active stance against insulin resistance and mastering my metabolism. This wasn’t just about shedding unwanted pounds or looking good; it was about reclaiming my energy, clarity, and vitality that had slowly been slipping away.

The journey wasn’t straightforward. It involved delving deep into the science of metabolism, understanding how our bodies process food, and learning about the impact of various nutrients on our insulin sensitivity. This exploration led to the creation of *Metabolic Mastery*, a guide born out of my personal experience and a deep desire to help others navigate the complexities of metabolic health.

Adopting a more mindful approach to eating, prioritizing regular physical activity, and making lifestyle adjustments were key strategies. Yet, what truly made a difference was the integration of these practices into a cohesive, manageable plan tailored to my unique needs and challenges. It was about finding balance and making informed choices that could sustain my health in the long term.

Embracing this holistic approach didn’t just alter my physical health; it transformed my outlook on life. It equipped me with the knowledge and tools to tackle metabolic issues head-on and instilled a sense of empowerment that has been invaluable. This turning point was not just a chapter in my journey toward better health—it was the beginning of a lifelong commitment to nurturing my body and well-being.

Easy-to-Adopt Dietary Changes for Busy Moms

Navigating the demands of motherhood and work often leaves little time for focusing on our own health, especially when dealing with insulin resistance. However, integrating simple dietary changes into your routine can significantly impact your metabolic health without overwhelming your schedule. Start by prioritizing whole, unprocessed foods that are rich in nutrients. These include lean proteins, healthy fats from sources like avocados and nuts, and plenty of fiber-rich vegetables and fruits.

An effective strategy is to plan your meals ahead of time. Dedicate a few hours each week to prepare and store various healthy options. This not only saves time but also reduces the temptation to reach for convenient, less nutritious choices. Experiment with batch cooking or consider healthy slow-cooker recipes that can simmer during the day, ready to serve by dinner.

Incorporating these foods doesn’t have to be dull or repetitive. Explore different herbs and spices to add flavor without extra calories or sugar. For instance, a sprinkle of cinnamon can transform a plain yogurt into a delightful snack, while herbs like rosemary or thyme can elevate a simple grilled chicken breast.

Remember, the goal is to create a sustainable eating pattern that supports your metabolic health without adding stress. By making these manageable adjustments to your diet, you’ll be on your way to mastering your metabolism and improving your overall well-being, all while keeping up with the fast pace of mom life.

If you want more detailed meal plans, recipes, and a grocery list, check out my book ‘Metabolic Mastery.’ It’s packed with everything you need to get started on your journey to better health.

Incorporating Movement into Your Day the Smart Way

In the midst of a bustling life, finding opportunities to stay active can sometimes feel daunting. Yet, incorporating movement into your daily routine is a simpler and more attainable goal than most realize. It’s not about carving out large chunks of time for the gym; it’s about weaving physical activity into the fabric of your day, in ways that are not only manageable but enjoyable.

Consider the moments in your day when you could swap sitting for moving. This could be taking the stairs instead of the elevator, parking further from the office to add a brisk walk, or turning playtime with your kids into an active adventure. Even household chores can be a source of unexpected physical activity, from gardening to a lively vacuuming session.

For those strapped for time, micro-workouts can be a game-changer. These are short, intense bursts of physical activity that can be done almost anywhere, requiring as little as 5 to 10 minutes. Incorporate a quick circuit of bodyweight exercises, like squats, push-ups, and lunges, during your lunch break or while dinner is cooking. These small efforts, when consistently applied, can significantly contribute to your metabolic health and overall energy levels.

The beauty of integrating movement in these practical ways is that it encourages a mindset shift. Physical activity becomes a natural part of your life, not a chore or another item on your to-do list. Embracing this approach not only combats insulin resistance but fosters a sustainable, active lifestyle that benefits your well-being in the long term.

Quick and Nutritious Meal Ideas to Combat Insulin Resistance

For those of us navigating the complexities of insulin resistance, finding the right balance in our meals can be a game-changer. Quick and nutritious doesn’t have to mean boring or bland. With a focus on protein-rich foods, healthy fats, and an abundance of vegetables and seasonings, you can create meals that are not only delicious but also supportive of your metabolic health.

One go-to option are Gruyere and bacon egg bites. These are super convenient and easy to make. These bites are versatile—you can change up the protein, herbs, and cheeses to keep things interesting. Whip up eggs, cottage cheese, cooked bacon, shredded Gruyere cheese, salt, and pepper. They’re delicious and packed with protein.These ingredients work together to keep your blood sugar levels stable and your insulin response in check. Get the recipe here Gruyere Egg Bites

Next, let’s move on to lunch or dinner options. Another idea is stuffed lasagna boats. My family favors ground beef; it’s affordable and quick to cook, and we include it in our meals several times a week. This recipe introduces some diversity. I opt for bell peppers as our ‘boats’, stuffing them with a savory Italian ground beef mixture and lasagna cheeses. I prepare a large batch of ground beef at the start of the week. Half is used in the lasagna boats, and the remainder is versatile enough for other dishes like taco bowls or beef stir-fry. It underscores convenience and versatility.
Get the recipe here:

And finally, let’s satisfy that sweet tooth with a treat—chocolate peanut butter cups. I indulge in one of these after lunch or dinner. These are keto-friendly, help curb cravings, and keep insulin levels low at night. If you prefer, you can substitute the peanut butter with almond butter, coconut manna, or macadamia nut butter. Get recipe here

These meal ideas are designed to fit seamlessly into your busy schedule, offering the nutritional balance required to manage insulin resistance effectively. By prioritizing meals that are both satisfying and health-supportive, you’re taking a significant step toward mastering your metabolism and enhancing your overall well-being.

Staying Motivated and Tracking Your Progress

Embarking on a journey to conquer insulin resistance and harness the power of your metabolism can be exhilarating yet challenging. Keeping your spirits high and maintaining a keen eye on your advancements is crucial for enduring success. Begin by setting attainable goals that resonate with your lifestyle and health aspirations. Applaud yourself for every milestone achieved, no matter how small it may seem. Life’s hiccups are inevitable, but it’s how you rebound that truly defines your journey.

An effective strategy to visualize your progress is to maintain a health diary. Document your dietary choices, physical activity, and even how you feel emotionally and physically each day. This practice not only serves as a reflective tool but also as a tangible record of your hard-earned progress. Witnessing the transformation in your habits, health, and well-being over time can be a profound source of motivation. It reminds you of the reasons you embarked on this path and fuels your drive to continue. Embrace this adventure with optimism and patience, and watch as each small step propels you closer to achieving your metabolic health goals.

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Bacon and Gruyere Egg Bites

This recipe creates delicious and savory egg bites, perfect for breakfast or a quick snack. The egg mixture is blended with cottage cheese, Gruyère, Cheddar, hot sauce, and seasonings, then baked with bacon pieces in a muffin pan. A pinch of nutmeg adds a warm flavor, and the bites are garnished with fresh chives for a delightful finish.

Course Breakfast

Cuisine American

Keyword cheesy, egg bite

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Servings 3 servings

Calories 460kcal

Equipment

• Blender
• 12-cup silicone or nonstick muffin pan
• Large high-rimmed baking pan (such as a jelly-roll pan)
• Measuring cups and spoons
• Medium saucepan or kettle (for boiling water)
• Oven mitts
• Spatula (for removing egg bites from the muffin pan)

Ingredients

• 1 tablespoon butter or extra-virgin olive oil or as needed
• 8 large eggs
• 1 cup full-fat cottage cheese
• 1 cup shredded Gruyère cheese divided
• 1/2 cup shredded Cheddar cheese
• 1/4 teaspoon hot sauce
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• 4 strips bacon cooked and chopped
• Pinch of nutmeg
• Fresh chives for garnish

Instructions

• Preheat the oven to 325 degrees F (165 degrees C). Grease a 12-cup silicone or other nonstick muffin pan with butter.
• In a blender, combine the eggs, cottage cheese, 3/4 cup Gruyère, Cheddar cheese, hot sauce, salt, pepper, and nutmeg. Blend at medium speed until smooth, about 30 seconds.
• Place the greased muffin pan in a large, high-rimmed baking pan (a jelly-roll pan works well). Sprinkle the remaining 1/4 cup Gruyère cheese and chopped bacon evenly into each muffin cup.
• Pour the egg mixture into the muffin cups, filling them about 3/4 full.
• Carefully pour boiling water into the rimmed baking pan, making sure not to splash any water into the muffin cups, until the water reaches halfway up the sides of the muffin pan.
• Transfer the baking pan to the oven and bake until the eggs are just firm, about 25 to 30 minutes.
• Allow the egg bites to cool for 5 minutes before removing them from the pan. Garnish with fresh chives before serving.

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When trying to shed extra pounds, you do not need to add fat to your diet to hit some ratio.  Some or most of the “70% fat” can come from your body fat. Copious about of cheese, butter, and MCT oils will do nothing but stall your weight loss or even worse, cause you to gain more weight.  Reach your protein goals first, keep your total carbs low 20 -30 grams or less, and use fat to help you reach satiety when starting out.

Additionally, if you are filling up on fats first (ie. bulletproof coffees for breakfast), you may not be leaving room for more nutrient dense foods like animal protein and vegetables. Fats don’t contain a broad range of micronutrients. Sure, you will get a great energy boost from the fats in your bulletproof coffee, but you’ll also get little to none of the micronutrients your body needs to thrive.  

What to do instead: hit your protein macros first, if you are still feeling hungry after eating, add a little fat and see how your body feels.

All that being said, and as fat bombs can have their place from time to time… I have a recipe for a fat bomb that is simple, delicious, and made with ghee.  I keep fat bombs in the freezer for an as needed meal capper, if I’m still hungry after dinner and have room in my macros to spare.  The recipe is not very sweet, so just the sweetness to your liking, you can even add some erythritol if you would like it sweeter, but I used only stevia.

Chocolate Cinnamon Fat Bomb

Ingredients

1 cup(s), Ghee, melted.

1 cup, Almond Flour

½  cup, Cocoa powder, unsweetened

1 scoop, premium grass-fed whey 

40 drops Stevia Glycerite (add more or less to taste)

Pinch of salt

Directions

1. Stir together all the ingredients.
2. Pour mixture into 12 parchment lined cupcake molds.
3. Refrigerate until set.

Macros

Calories: 207 Fat: 22g  Protein: 2g Total Carbs: 3g

The post Don’t over Bomb Your Diet! appeared first on Online Keto and Low Carb Diet Coach.

Vegetable oils such as soy, corn, canola and sunflower oils have a unhealthy ratio of omega-6 to omega-3 fatty acids. Omega-6 fatty acids are known to be inflammatory. Where as omega-3 fats are anti-inflammatory. It is recommended that we ingest foods with an omega 6:omega 3 ratio close to 1:1. However due to the high amount of vegetable oils Americans consume, we are eating a ratio closer to 20:1. This skewed ratio in favor of omega-6’s puts our body in a constant state of chronic inflammation which over time causes skin issues, weight gain, digestive problems, and other diseases.
Better choices for oils include expeller pressed coconut oil and avocado oil, or animal fats like tallow, lard, and duck fat.

Instead of completely missing out on a lot of great flavors from delicious Asian cuisine, I have tried to find ways to make healthier versions of restaurant dishes. Mine are made with healthier oils and are free of sugar.

A traditional Thai red curry has a some ingredients that are not common in your typical US grocery store. My recipe is prepared using commonly found ingredients, yet still yields a flavorful dish.

Ingredients

• 1 lb. boneless skinless chicken breast
• 2-3 T. coconut oil divided
• 1 4” piece lemongrass
• Zest and juice of 1 lime
• 1 seeded jalapeño (adjust the amount according to heat tolerance)
• 1 1/2 red bell peppers sliced divided
• 3 cloves garlic
• ½ medium onion sliced
• 2 inch piece of ginger
• 1 t. cumin powder
• 1 can coconut milk
• 2 T. tamari or coconut aminos (adjust to taste)
• 1/2 t. fish sauce
• 1 1/2 t. alternative sweetener (I used granulated Monk Fruit)
• ½ cup chicken broth
• 2 T. Thai basil (optional)

Directions

1. Slice chicken into thin slices about 1/4 in thick (I partially freeze the chicken so it is easier to slice).
2. Heat 1 tablespoon of coconut oil to a heavy skillet and add sliced onion and half of the sliced bell pepper. Sauce until onion and bell pepper have softened.
3. Add chicken to skillet. Sauté until chicken is mostly cooked. Remove peppers, onion and chicken from pan and set aside.
3. Place the lemongrass, jalapeno, the rest of the bell pepper, garlic, ginger and 1 T melted coconut oil into a blender and blend until a smooth paste. Add the remaining coconut oil if needed to help blend.
4. Add paste into the skillet with cumin powder and fry for 1 -2 minutes until fragrant.
5. Add chicken back into skillet with tamari and fish sauce. Stir to combine.
6. Add coconut milk, sweetener and chicken broth and simmer until chicken is fully cooked.
7. In the last minute of cooking, add basil if desired.

Serve with cauliflower rice.

Makes 4 servings

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