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.

The post Mom’s Guide: Overcoming Insulin Resistance with Metabolic Mastery appeared first on Online Keto and Low Carb Diet Coach.

Reversing my prediabetes using the keto diet was a game-changer for me. In my last post, I shared the warning signs of insulin resistance and some symptoms to watch out for if you suspect you may be insulin resistant. The good news is that healing metabolic damage in the early stages is relatively simple. Today, I’m sharing my daily routine that helps keep me insulin sensitive, lean, and full of energy.

Let’s explore how you can easily start reversing insulin resistance to combat prediabetes or diabetes with just a few simple steps. I’ve created a free guide below that you can print out, stick on your fridge or mirror, and follow for 28 days. I promise you will see amazing results.

Step 1: Seeing the Sunrise

Let’s kick things off with an easy yet powerful way to boost your insulin sensitivity and overall health: aligning your circadian rhythm with natural sunlight. Start your day by stepping outside to see the sunrise. If you can’t catch the sunrise, just getting outside in the morning and letting the sunlight hit your face and skin for a few minutes can make a big difference. This little habit helps your body produce vitamin D and syncs your circadian rhythms.

So why is this important? Your body’s internal clock, or circadian rhythm, plays a huge role in regulating insulin and blood sugar levels. Disruptions to this rhythm can mess with your metabolism and even lead to conditions like insulin resistance and type 2 diabetes. Fascinating research shows that when the circadian genes CLOCK and BMAL1 are disrupted, it leads to lower insulin production and diabetes. Morning sunlight exposure is key. It helps set your internal clock, which improves your sleep and boosts insulin sensitivity. Right now, it is the middle of summer in southern California. Use the circadian app to track the rising and setting of the sun. I set my alarm for 5:30, so I can step outside just in time for the sunrise.

TIP: Avoid looking at your phone or even turning on lights until after you have seen the sunrise.

Step 2: Break Your Fast with Adequate Protein and Lower Carbs

Next, let’s talk about your first meal of the day. Did you know that your body is naturally more insulin-sensitive in the morning? That means having a nutritious breakfast within an hour of waking can really help keep your blood sugar levels stable. So what should your breakfast look like? Lowering your carbohydrate intake is crucial for managing insulin resistance. Carbs, especially refined ones like sugar, bread, and pasta, cause spikes in blood sugar levels. When your blood sugar rises, your pancreas releases insulin to help your cells absorb the sugar. Over time, high insulin levels can lead to insulin resistance. So instead of eating a typical breakfast with fruit juice, cereal, muffins, or pancakes, which will send you on a glucose rollercoaster, you are going to make sure your breakfast is FOCUSED around proteins and healthy fats to keep you energized and avoid those glucose spikes.

We have a psychological attachment to certain foods, but it is time to break that attachment, change our focus, and get dialed in on our health goals. Instead of focusing on the foods you shouldn’t eat, let’s focus on all the delicious foods you CAN eat that will nourish and heal your body. For your first meal, aim for 30-40 grams of protein from sources like eggs, meat, or fish. I love eggs and eat 3-4 almost every day with bacon or leftover protein from the night before. Add a healthy fat like avocado, butter, or olive oil. You can also add some low-carb veggies or a low-sugar fruit like berries. Protein helps stabilize blood sugar levels and keeps you full longer, reducing the urge to snack on unhealthy foods later.

TIP: Make a batch of hard-boiled eggs, bacon, steak cubes, or egg cups to grab and reheat or eat cold in the morning.

Step 3: Movement Helps Get Glucose Out of Your Bloodstream and Into Your Cells

Let’s move on to the power of movement. Walking helps your muscles use glucose for energy, which lowers your blood sugar levels and reduces the amount of insulin your body needs to produce. A short walk after meals can make a big difference in managing your blood sugar levels. Morning walks can set a positive tone for your day, and evening strolls can help you unwind while still benefiting your metabolism. According to a study published in the journal Diabetes Care, regular physical activity, including walking, can significantly enhance insulin action and improve glucose metabolism in individuals with type 2 diabetes.

I walk in the morning while I am catching the sunrise. I walk to my local park and take two laps around the track. This takes me about 20 minutes total. I often listen to something inspirational on my walk, and it really sets the tone for the day. Getting the morning sun eases me into my day, and I enjoy the cool air on my skin.

TIP: Walking at least 10,000 steps a day is an easy way to significantly lower your risk of cardiovascular disease and improve insulin sensitivity, according to a study published in the British Journal of Sports Medicine.

Step 4: Overnight Fasting of At Least 12 Hours

Let me tell you how I used to eat: I would wake up and make my breakfast and lunch, taking a few bites as I prepped. On my way to work, I’d eat an English muffin with nut butter in the car. Once I got to work around 7 am, I’d sip on tea with nut milk all morning. Around 10:00 am, I’d nibble on some fruit or nuts. At 12:30 pm, I’d have lunch—usually rice, lentils, and greens. After lunch, around 2 or 3 pm, I’d reach for a piece of chocolate or candy from my desk. After work, while making dinner, I’d snack on chips because I was starving and couldn’t wait. Dinner was at 7 pm—pasta and tofu steaks—followed by some dairy-free ice cream during TV time. I was constantly grazing, and as a result, my blood sugar was always on the move.

Eating all day long doesn’t give your body a break. It keeps your insulin levels elevated and doesn’t allow your body to reset. So, for Step #4, let’s focus on eating three meals a day and practicing intermittent fasting, especially overnight fasting for at least 12 hours. When you take a break from eating, your insulin levels naturally drop, giving your body a chance to reset and function better. You don’t need to jump into those super long fasts you hear about. In fact, fasting for too long can stress your body out, especially if you’re already dealing with metabolic issues. Too much stress can raise your cortisol levels, which can cause insulin to rise instead of fall.

The beauty of a 12-hour overnight fast is that you’re asleep for most of it, making it pretty easy. Ideally, you’d stop eating 3-4 hours before bed, then have breakfast within an hour of waking up. Fill up on those proteins we talked about and don’t eat again until lunch. This routine helps regulate your blood sugar levels more effectively. For example, if you finish dinner by 6:30 PM, you wouldn’t eat again until 6:30 AM the next morning. This simple fasting period can do wonders for your body’s ability to manage blood sugar.

Implementing this kind of fasting routine allows your body to lower insulin levels naturally and improve insulin sensitivity, setting you up for better metabolic health and energy levels throughout the day.

Step 5: Getting Enough Sleep

It’s not just about feeling rested; good sleep is key for regulating your insulin sensitivity and overall health. First, try to sleep in a dark, cool room. Darkness helps your body produce melatonin, the hormone that controls your sleep-wake cycle and syncs your circadian rhythm. Exposure to light, especially blue light from screens and TVs, can mess this up by suppressing melatonin, making it harder to fall asleep and stay asleep. This disruption can throw off your circadian rhythm and impact your insulin sensitivity.

Also, keeping your room cool helps you fall asleep faster and sleep more deeply. A cool environment mimics the natural drop in body temperature that happens during sleep, promoting better rest. It’s crucial to avoid screens and blue light at least an hour before bed because the blue light from devices can trick your brain into thinking it’s still daytime, delaying melatonin production and disrupting your circadian rhythm.

Getting enough sleep isn’t just about the number of hours you’re in bed; it’s about the quality of your sleep. Good sleep hygiene—like sleeping in a dark, cool room and avoiding blue light—helps ensure your body can repair and regenerate properly, keeping your insulin sensitivity and overall health in check.

So, make your bedroom a sleep sanctuary. Turn off the screens, dim the lights, and keep it cool. Your body—and your insulin sensitivity—will thank you.

My Daily Routine

Here’s my current daily routine that helps me stay insulin sensitive:

1. 5:40 AM – Wake up for the sunrise. Dress and sip water, then go outside for a short 20-minute walk—no screens
2. 6:15 AM – Egg breakfast: 4 egg, bacon avocado, veggies OR this protein shake
3. 6:40-7:10 AM Stretch and strength training
4. 8:00-12:30 PM Work
5. 12:30- Lunch: Some form of protein and maybe some veggies – usually steak or ground beef
6. 12:50 PM – 10 minute walk in sunlight
7. 6:00 PM Dinner
8. 6:45 PM Walk around the block
9. 8:00 PM- Put blue blockers on – I have these blue light blocking glasses.
10. 9:00 PM begin bedtime routine with goal to be asleep by 9:40 PM – I have blackout curtains and turn on the air to cool the room, and either listen to a podcast or audiobook or reading a book with blue blockers on.

There you have it—five simple steps to start reversing insulin resistance, prediabetes, or diabetes. Get morning sunlight, lower your carb intake, practice overnight fasting, break your fast with protein, and ensure you get quality sleep. These small changes can make a big difference in your health.

Here’s to a metabolically healthier, happier you!

Get your Free Guide Below

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Print

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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Achieving optimal metabolic health is a key focus for many people, and it’s essential to find effective yet simple habits that can help us reach our health goals. That’s why I created the guide and journal, Metabolic Mastery, designed to help you reverse the signs of aging and feel your best. Today, we’ll explore one simple daily habit that can transform your health, help you lose weight, and improve your metabolic health: walking more.

The Dangers of a Sedentary Lifestyle

Living a sedentary lifestyle can lead to numerous health issues. In the U.S., 40% of adults are obese, and inactivity is a major contributing factor. Lack of physical activity also increases the risk of cardiovascular diseases, insulin resistance, and type 2 diabetes. Moreover, higher levels of anxiety and depression are linked to inactivity, with sedentary individuals having a higher risk of developing depression. Reduced movement can negatively affect brain health, increasing the risk of dementia. Additionally, about 80% of adults experience back pain at some point, often due to too much sitting.

Incorporating a simple daily habit of walking can significantly enhance both physical and mental health.

The Benefits of Walking

Walking offers numerous benefits:

• Weight Loss: Walking helps burn calories and boosts metabolism. Research from Stanford University indicates that taking around 7,000 steps a day can reduce the risk of obesity by 50-70%.
• Blood Sugar Control: A short walk after meals can lower blood sugar levels, significantly reducing the risk of type 2 diabetes.
• Mental Health: Walking releases endorphins, improving mood, reducing stress and anxiety, and lowering the risk of depression.
• Brain Health: Regular walking boosts brain health and creativity. Walking just 30 minutes a day can enhance cognitive function and memory.

Current Walking Trends

In some of the healthiest countries, people average significantly more steps daily. For instance, residents of Hong Kong average about 6,880 steps per day, while those in Sweden and Switzerland average around 9,600 steps a day.

How to Easily Incorporate More Steps into Your Day and Make It Fun

There are several fun and easy ways to increase your daily step count:

1. Get a Cool Tracker
Investing in a step tracker like a Fitbit, Apple Watch, or Garmin can make a big difference. These devices offer features such as heart rate monitoring, sleep tracking, and GPS. They also allow you to engage in step count challenges with friends and family, adding a layer of friendly competition to motivate you.

2. Join Challenges and Earn Money
Apps like Sweatcoin and StepBet make walking even more rewarding by turning your steps into currency or letting you participate in walking challenges for cash prizes.

3. Take Small Actions
To increase your steps, take small actions every day. Go for a short walk around your block before work. Instead of spending your evening in front of Netflix, consider syncing your favorite podcast or audiobook and going for a walk after work or dinner. This can be a relaxing way to wind down your day, get some fresh air, and add more steps to your count.

4. Use Walking Pads or Under-Desk Treadmills
For those who spend long hours at a desk, walking pads or under-desk treadmills are a fantastic solution. These devices allow you to walk while working, seamlessly integrating more movement into your day without disrupting productivity.

5. Intensify Your Walks
Once walking becomes a regular part of your routine, you may consider intensifying your walks by adding a weight vest or rucking sack. This can increase the intensity of your exercise, burn more calories, and build strength and endurance.

Conclusion

Walking is an easy, inexpensive habit that can have a huge impact on your overall health. Make an effort to incorporate more steps into your day and have fun while doing it. From tracking your steps with the latest gadgets to participating in rewarding challenges, there are countless ways to make walking a central part of your daily routine. So, get moving, track your progress, and enjoy the journey to a healthier, happier you.

The post This Daily Habit Can Transform Your Health and Help You Lose Weight appeared first on Online Keto and Low Carb Diet Coach.

For me, following ketogenic diet means that a) 99% of the time I eat foods that have a low-glycemic effect so I am not spiking my blood sugar regularly.  b) MOST of the time I eat whole unprocessed food. c) I consume adequate amounts healthy fats daily d) I eat protein at every meal

If you are curious about starting to eat healthier or considering the keto diet, here is where I would start:⁣ – -⁣

1. Dispose of or donate any foods in your fridge or pantry that have any form of sugar. There are over 61 different names for sugar. Be on the lookout for any names that end in “-ose” like sucrose, dextrose, maltose. Also do not consume any “natural sugars” like honey, agave, or molasses.⁣

2. Dispose of or donate any foods in your fridge or pantry that are made from grains such as wheat, corn, rice or oats.⁣

3. Dispose of any highly inflammatory PUFA (polyunsaturated) vegetable oils such canola, soybean, corn, cottonseed, and sunflower oils⁣.

4. Start eating single ingredient foods like, meat, seafood, eggs, vegetables, nuts. And cook food in coconut oil, avocado oil, or animal fats.⁣

.⁣That’s it to start!⁣ I can confidently say that if you are currently eating a standard American diet and switch to eating as I have mentioned above, you will see be improvements in how you look and feel in a very short time.

The post Starter Guide to Keto (What to do in the first Week) appeared first on Online Keto and Low Carb Diet Coach.

To celebrate the kickoff of my Keto Coaching business. I am doing my first giveaway. You may not know that I went through keto coaching certification with Maria and Craig Emmerich. I am grateful for the guidance and support they provided during the course, I learned so much about the many benefits of this diet, and am so excited to share with other how to achieve success on the ketogenic diet. Maria and Craig have generously offered to give away a copy of their book KETO. This book is an informative guide on how to do keto CORRECTLY. Maria has been teaching the ketogenic way of life for over 15 years and has countless cookbooks and testimonials on the how the keto diet works for people who want to lose weight and reverse a host of diseases.

Also included in this giveaway are some of my favorite movie snacks:

• 4505 Chicharrones. Get them here. I eat them plain or I dip them in almond butter for a delicious treat!
• Dukes Smoked sausages- Get them here. They have them in a few different flavors. I love the hatch green chili flavor. They are a little spicy and pair well with a good smoked gouda or goat cheese.
• Pilli nuts – get them here. These are great nut for keto. They contain  the lowest carbs and the highest fat of any nut I’ve tried. They have a buttery flavor and a creamy mouth feel. This giveaway will give you the cocoa flavored ones. But I also love the plain ones and the chili ones.

To enter, leave a comment under this giveaway post using the word “GIVEAWAY”

**For a bonus entry**

1. Follow my Instagram page @yourketocousin
2. Like the giveaway post
3. Tag two friends you think would like to learn more about keto and/or would love to win some tasty, low carb snacks.

Some restrictions apply:

– Must be over 18 to win.

– Must live in the USA (for shipping).

– Giveaway closes on Sunday 1/27 at midnight.

The post January Giveaway! – KETO. by Maria and Craig Emmerich appeared first on Online Keto and Low Carb Diet Coach.

Takeaway #1: Willpower has to be practiced.

Like learning anything, if you want to be good at it you have to constantly practice. Same thing goes for willpower. If you consistently practice delaying gratification, you can strengthen your willpower muscles.

How to apply it: Pick something related to your health goals that you are not doing that you would like to do. Start small or go big. Challenge yourself to do this thing regularly. For example, you may challenge yourself to cut your carbs to under 50 grams total carbs per day to start, then drop it to 40 grams, then 30 grams. Or you may commit to a month long challenge of restricting certain foods that you may suspect are negatively affecting your health.  A workout challenge may require you to do a workout before you allow yourself to check social media in the morning.

Takeaway #2: Set up the habits requiring more discipline for earlier in the day.

As the day goes on, it becomes harder to flex your willpower muscles. If you pick multiple things that require you to be disciplined throughout the day, you may find it harder to stay committed as the day wears on. With this in mind, do the most important task requiring willpower early in the day.

How to apply it: If you are trying to restrict calories, consider intermittent fasting.  Intermittent fasting requires you to shorten your eating window, so you are may only be eating 1-2 meals per day.  For one example you might fast until noon and save your calories for lunch and dinner. This may be easier to stick to then trying to eat less food over the course of three meals. You are using more discipline during the morning hours, when it is easier and eating later in the day, when restricting foods may be more difficult to do.

Takeaway #3: Be ready for worst-case scenarios.

If you are prepared for when the unplanned challenges occur, you will be more likely to stick to your goals. Finding yourself without well thought out options leaves you unprepared and more likely to succumb to temptations.

How to apply it: Plan out what you will eat for the day or even better, the week. Enter it into My Fitness Pal or Cronometer at the start of the day or beginning of the week. If someone brings donuts or a cake to work, or tempts you with eating out for lunch, you will already have your plan ready to go, and that should help you say, “No thank you!” with confidence.

These are just some takeaways from the book “The Power of Habit: Why We Do What We Do in Life and Business” by Charles Duhigg. If you would like to read it for yourself, you can get it here.

Image: By fujikumo – http://f.hatena.ne.jp/fujikumo/20080606192311, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=4214991

The post Can you Increase your Willpower to Stay on Keto? appeared first on Online Keto and Low Carb Diet Coach.

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

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The ketogenic diet, although low carb, promotes eating moderate amounts of protein and healthy fats which leave you feeling full. “Because of its satiating effects and the resulting decrease in hunger, the ketogenic diet can be easier to incorporate into a more permanent lifestyle change.” (Wilson & Lowery, 74)

Below are some strategies I use that keep me on track while eating a ketogenic diet. They may also work for you.

1. Meditate on your why

Soul search for the reason why you want to make this change. Journal and meditate on this reason daily. Just saying you want to lose weight so you can look good is not enough. Be specific and determine why you need this better body. Visualize how you want to see yourself. Find images that represent how you want to look.

For me, one big why was a fear of being plagued with chronic illness as I age. Seeing family members, co-workers, and friends struggling with health issues and not being able to live their best life scares me. Not wanting to be sick motivates me to live a healthy lifestyle. I visualize my self getting old and being able to travel, be active, and enjoy old age. Also, I feel like it is my responsibility to do my BEST to preserve my health so I can be available for my child. What is your “why”? What is the motivating factor that you can turn to and focus on during this journey?

2. Focus on how you currently feel and how you want to feel

Get in tune with how you feel after you eat foods that are not good for you. Unhealthy foods may leave you feeling sluggish, gassy, heavy, bloated, headachy, and/or mucous-y. These are signals that what you are eating is not synergized with what your body needs to thrive. Food should nourish your body, not leave you feeling ill. Keep a journal of what foods you eat and how they make you feel right after eating them. Tracking how you feel, and how the ill or good feelings correlate to what you eat, may heighten your awareness and motivate you to eliminate the bad foods and replace them with better options.

Think about how you want to feel. According to Craig and Maria Emmerich, if you consume excess carbohydrates it can cause headaches, chronic fatigue, increased blood pressure, bloating, brain fog, and even depression. Switching to eating a carb-restricting, ketogenic diet can possibly reverse these issues and a host of others. Many people on a SAD diet experience many of these issues on a daily basis. I know I did. I always seemed to have a headache, and would need to crash on the couch after work because I was so tired. Imagine not having to deal with these issues anymore. Imagine how much more pleasurable your life will be. Let this desire fuel you to make a lasting change.

3. Make a plan and execute it

If you have foods in your house that don’t serve your goals, get rid of them. Keeping temptation around means that on your weakest day, it will be easy for your to be plan to be derailed. Toss the crap and fill your fridge foods you can feel good about eating.

What to Toss or Donate
• Breads, granola, cereal, pasta…
• Anything with grains (oats, corn, rice, wheat…etc)
• Legumes and starchy veggies like potatoes
• Cookies, cakes, ice cream…
• Anything with Sugar or one of the 61 names of sugar

So what does go in your fridge? When you shop, buy whole, unprocessed foods. Ninety percent of what you buy should come foods found around the perimeter of the store.

What Ketogenic Foods to Buy
• Meats (Chicken, Pork, Beef, Lamb, Fish, Shellfish)
• Non Starchy Veggies (Greens, Broccoli, Cauliflower, Lettuces, Cabbage, celery…)
• Low glycemic Fruit (Avocado, berries, tomatoes, bell peppers…)
• Nuts (almond, walnuts, macadamias, Pilli nuts, pecans)
• Eggs
• Dairy (heavy cream, cheeses, full fat unflavored yogurt)
• Healthy Fats (lard, tallow, butter, duck fat, coconut oil, avocado oil)
• Low-Carb Snacks (pork rinds, meat sticks, nuts, 85%+ dark chocolate )

Create a weekly or monthly schedule of what you will eat for each meal. See an example of what my meal planning looks like here (link to meal prep post).

Plan out treats. The keto diet has lots of healthy replacements for sub-optimal foods commonly eaten on the Standard American Diet. Do some research, find recipes online, or look in stores for treats and delicious ketogenic foods you can look forward to eating. My treats include low-carb mug cakes and cookies, gelatin gummies, and fat bombs.

4. Get rid of distractions

Watching food commercials, following “foodie” accounts on social media, hanging out with friends that have no desire to eat healthy or get in shape are all going to distract you and make it harder to stick to your plan. Don’t watch live tv, and do fast forward through commercials on recorded shows. Unfollow those accounts that make crappy foods look tempting, and limit your time with your unhealthy friends. Friends and family can be the biggest distractions if their habits don’t align with goals. Be sure to let the people closest to you know the path you are on, and ask them to support you. If they are not willing to, limit the time you spend with them and be strategic about when and where you hang out. For example, make sure you have a say in where you eat out, so you can scope out the menu for healthy options.

5. Know your support

Big changes are hard to make alone. Talking or listening to others on the same path will help motivate you to stick to your plan. I listen to podcasts about health and nutrition while getting dressed and on my way to work. Some of my favorite wellness and nutrition podcasts include: Found My Fitness, Fat Fueled Family, What the Fat, and Keto for Normies I join groups on Facebook that have people living the lifestyle I want to live. Finally, know that you can get a certified ketogenic coach, like myself, to keep you fired up and accountable to what you set out to achieve.

Many people start the new year, making resolutions about healthy diets, but they often struggle and fall off because they don’t have a plan, tools, education, or the support they need to stay motivated. Take these strategies, and apply them. If you can maintain your plan for at least 6 months, it will become a habit and you will see lasting change. The best time to start is NOW!

Sources

El-Mallakh, R.s., and M.e. Paskitti. “The Ketogenic Diet May Have Mood-Stabilizing Properties.” Medical Hypotheses, vol. 57, no. 6, 2001, pp. 724–726., doi:10.1054/mehy.2001.1446.

Emmerich, Maria, and Craig Emmerich. Keto: The Complete Guide to Success on the Ketogenic Diet, Including Simplified Science and No-Cook Meal Plans. Victory Belt Publishing Inc., 2018.

Wilson, Jacob M., and Ryan Lowery. The Ketogenic Bible: the Authoritative Guide to Ketosis. Victory Belt Publishing, 2017.

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The way I meal plan is pretty simple. On Sunday, I do the majority of the preparation for the week. This is the day I plan to spend about 2 hours of time in and out of the kitchen. I’m usually doing other household chores while food is cooking. See my meal plan at the end, and continue reading below for how I prepare and plan meals for the week.

Prepping Breakfasts

On Sundays, I love having a delicious breakfast with the family which usually includes low-carb pancakes or waffles. I start my prep by making enough waffles or pancakes eat and freeze so my boys can have some later in the week for breakfast. I usually prep some sort of egg frittata filled with meat and veggies, and a sheet pan of bacon. I pack the frittata up for the days I work out at the gym so I have something I can eat after I workout. The days I don’t workout, I try to fast until lunch, and I usually take a fatty tea in a flask with me to work, to sip on in case I get really hungry.

Lunch Prep

I eat the same food every day for lunch during the week. This saves me from having to think up and cook a bunch of dishes. The night before meal prep Sunday, I usually throw a bunch of meat or chicken thighs in my slow cooker with a super easy sauce like in this Mississippi Pot Roast (add link) recipe. Once cooked I portion out the meat for each day and add some frozen veggies on the side with butter. I then freeze my portions. In the morning before work, I tske them out of the freezer as needed to take for lunch.

Dinners

I don’t make ahead my dinners for the entire week, but I do prep any vegetables I may need ahead of time. That may include slicing onions, chopping garlic, or washing lettuces. For dinner, I try to keep the meals simple as possible and make enough for leftovers the next day when I can. My go-to dinners are on the calendar below. Things like a whole roasted chicken or a chili require at most 5-10 min of active prep time and will feed my family of 3 for at least two nights. The left overs from a whole roasted chicken are usually used the next day in a soup, lettuce wrap, or Cobb salad.

Treats and other Prep

If I have time and motivation on Sunday, I may also make a batch of fat bombs, or gelatin gummies as a snack or meal capper.
One day during the week usually Saturday or Sunday, I make bone broth. It takes less than 5 minutes to throw into the slow cooker and provides lots of great collagen and amino acids which are great for skin, nails, hair, and joints.

Saturdays

Like many people, my Saturday’s are filled with errands, family fun, and general busyness. So, on Saturday, I usually fast for most of the day and I don’t eat much until dinner. That meal usually is not planned. Sometimes we go out to eat, but lately I have been avoiding eating out, so I have a few go to options that are easy to prepare. We usually make a low carb pizza, eat bun-less burgers, or indulge in a juicy rib eye steak. Its kind of a controlled “treat day”, so I leave it open for whatever we may have a taste for. The fasting during the day allows me to feel good about whatever I decide to eat that night. What I eat still falls within the limits of keto and doesn’t derail my diet, but portions and calories are not really scrutinized.

Hopefully, my meal plan will inspire you or give you some ideas for how to incorporate meal prep into your routine.

Here is a sample weekly meal planner:

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