Morning everyone, do you know why it’s important to “eat the rainbow”?
Because we cannot make our own Vitamin C, it is essential we get it from our diet. We need this important vitamin to help provide antioxidant protection, enhance wound healing, help synthesize collagen and more.
Living the Keto lifestyle means eating all types of low-carb foods, yet you could be missing your recommended amounts of Vitamin C and other nutrients.
Since fruits typically high in Vitamin C are not normally consumed on a Keto diet, it may be handy to have a list of the top ten foods that do. Vitamin C deficiency can lead to symptoms like these:
Slow wound healing
Rough, scaly skin
Frequent illness or infections
So, oranges and other citrus may be out, what foods are in?
Top Ten High Vitamin C, Low-Carb Foods
Bell Peppers-higher in Vitamin C than any citrus fruit
Kale-also protects against 4 kinds of cancer
Broccoli-provides more than 100% of your daily Vit C requirement
Sugar Snap Peas-one serving exceeds recommended daily value of Vit C
Strawberries-can be consumed on keto since they contain less sugar
Kohlrabi-a type of cabbage best eaten in soups or stews
Cauliflower-rich in Vit C, delicious raw or cooked
Red Cabbage-a veggie in the Brassica family
Chicken liver-one of the only animal foods considered a good source of Vit C
Following a Keto diet doesn’t mean getting suboptimal levels of Vitamin C if you “eat the rainbow”. Try to incorporate some or all of these foods on a daily basis to maintain healthy skin, bones, and prevent certain cancers.
Every once I need a while, it’s nice to have something other than the same old veggie dishes over and over. The other night, I tried this delicious side dish with our meat and salad for dinner.
This recipe is so easy your kids can make it (supervised of course), and it’s the first time my picture of the finished product looked like the Pinterest version!
I pre-sliced my zucchini and when my hubby got home, I took it out, troweled off the extra moisture and placed the sliced zucchini on a baking sheet with some parchment paper on it. Next, I sprinkled seasoning salt on each slice and cooked them for 10-15 minutes.
Then I took them out and sprinkled them with Mozzerella cheese and returned them to the oven for 3-5 minutes until they were bubbly and a bit brown. They were so delicious!
Make these soon and let me know how you liked them!
Slice zucchini into 1/4-1/2 in pieces.
Place flat onto a large cookie sheet
Sprinkle with seasoned salt
Bake 350 for 10-15 minutes
Remove and sprinkle slices with cheese
Turn oven to broil
Put the cookie sheet back in the oven for 3-5 minutes, watching closely so they don’t burn.
Why Drink ACV (Apple Cider Vinegar) Tea? Why use ACV in general?
Well, first off-I know for a fact that apple cider vinegar (ACV) has many benefits and uses:
home remedy for lots of ailments including arthritis, athlete’s foot, bone health, burns…the list goes on
The main reason however, is that I call it the mistake eraser. Yes, you read that right, I occasionally slip up and have a cheat…that’s why this blog is called Keto For Beginners. You are following me on this journey of ups and downs, hits and misses, trying things to see what works for me and what doesn’t.
If I’m being honest here, and I always try to be, I have probably not been in ketosis for a while now. I just learned that every time I cheat, I come out of ketosis, and then it takes about a week to get back in.
This is where ACV tea comes in and I’m hoping, saves my butt. Here’s why:
Detoxes the body
Slows the rise of blood sugar levels
Reduces water retention
Increases metabolic rate
Much research has been done on how ACV works in the body and all of it’s many benefits, taken daily it should help at least maintain my weight if not help me lose a couple of pounds a month.
I’m no scientist, but my theory is that if I fall of the keto wagon, ACV tea will help me make up for my mistakes by speeding up my metabolism and helping me maintain a feeling of well being because I’m doing something good for my body.
How to make ACV tea:
Add this to 6-8 oz. hot water-2 TBS ACV with the “mother”
Stevia to taste or raw honey 1-2 TBS (if not on keto)
Healthy shake of Ceylon cinnamon (click link to purchase)
Stir and drink this “tea” once a day or more. Some say before meals, I just drink it in the morning before my coffee, or in the evening after my dinner, one of the two.
Now, am I saying it’s ok to cheat? Absolutely not, I’m admitting I’m human, and I make mistakes. I go out to eat with my husband and sometimes I don’t have the willpower to say no to the chips and salsa.
I went with my mother-in-law to eat after her CT yesterday and we both sat down to a steaming bowl of grits. I knew it was wrong, but I wanted it anyway. 🙂
Now, I get to start all over getting back into ketosis. According to the experts, that takes time, depending on how much you restrict your carbs and other factors. Dinking ACV tea can help.
Where to purchase ACV
Amazon, through my links here on the blog (which helps me out if I make a few cents) or in your grocery store or health/whole foods store. Just make sure you get the kind with the “mother” as that is the most beneficial type of ACV.
Bragg is one brand and Whitehouse is another that I use sometimes. Never drink ACV undiluted, it is bad for your teeth and esophagus. That’s why you should drink it in a pleasant tasting tea.
Has anyone reading this taken ACV for a spin? Did you like it? Tell me about it in the comments or ask me any questions you have regarding this natural cure-all.
*Disclosure-Mentions of associated products, services, or businesses within the content of this blog may or may not be noted as an affiliate in every case. I only choose to promote products, services, or businesses that I have used and or trust.
Why do I refuse to get sick? Because I have too many people depending on me, duh!
Really though, I just don’t have time for it. Between appointments, writing, cleaning, errands and whatever else comes up-who does?!
So I woke up this morning with a sore throat, I was achy and as the day progressed, I felt feverish. This was concerning since I was sequestered with someone who may have had strep last week while on vacation. 😳
The first thing I did to combat these symptoms was to do my oil pulling with a few drops of Oregano essential oil. For those of you that have been following me since Kimmy’s Patio, you know I really believe in the power of essential oils. (and oil pulling with coconut oil)
The next thing was to drink a glass of water with Lemongrass and Grapefruit essential oil in it. (One drop each) If you click on the link, you can get a couple of dollars off on his products (Dr Axe) with his subscribe and save feature.
After a while I still felt feverish, so I relented and took some Tylenol, although I’m loathe to take medicine normally. When all that failed, I went and took a warm shower thinking that might help me feel better.
Well, no. So I began to think maybe my breakfast of Carbmaster yogurt (this is a Kroger brand) and cantaloupe wasn’t enough. So I proceeded to make some 90second Keto Bread so I could have a sandwich for lunch.
This bread is normally a fast fix for that craving you get for bread sometimes. This time, I followed a different recipe by someone who suggested then toasting the bread in a hot pan with a bit of butter.
For those who know me you know I ONLY use Kerrygold butter exclusively!!
Game changer!! It took longer but boy was it worth it! The bread tasted buttery, herbed and delicious! This new recipe suggested I add some dry herbs and then I decided to add in some Nutritional Yeast for that slightly cheesy taste.
I love sneaking Nutritional Yeast flakes into recipes like my egg cups, breads, and salads because it adds B Vitamins, protein, and fiber to your diet.
Yum! I figured two pieces was too much so I only ate half the bread, with salami, ColbyJack cheese, and avocado. Additionally, I added a tsp of mayo for the fat (my brand has 0 carbs)
Once I finished that I got a happy surprise. I had made my favorite keto dessert the day before but neglected to mix it well because I didn’t feel like pulling out the mixer. So today I tried it with my handy Cuisinart Smart Stick. Wow! Smooth, creamy and delicious is how it turned out, in mere seconds!
I tell you, a couple of tablespoons of this rich, decadent dessert is all you really need to satisfy those sweet tooth cravings! It’s high in fat and calories,so a little dab will do ya.
Even after all of that, here is my approximate macros for the day so far:
1128 calories. 110g fat. 9.7g carbs. 23.4g protein
Now, while my macro ratios are ok, I try to stick to 1500 calories a day when I’m trying to lose a few pounds. I did not leave myself much room, did I? I don’t know, maybe I can eat a proper dinner and stay on track. I usually keep my carbs at or around 25g a day.
I feel full and satiated, even if I still feel yucky and blah all over. I’m getting cranky too, so it must be time for a break. 😊 Hopefully everything I’ve done today will keep the strep away, tonight I’ll have another glass of ACV tea (I’ve had one every night since I got home). Another of my cure-alls. You can read more about it in a past post here.
I hope you try some of these recipes and preventatives, let me know what works for you or not.
*Disclosure: Mentions of associated products, services, or businesses within the content of this blog may or may not be noted as an affiliate in every reference. I only choose to promote products, services, or businesses that I have used and/or trust.
What to do for keto flu is basically-get more salt and fat in your diet, even if you are not used to salting your food any more.
More on that later, right now I want to explain the too-da-loo part. I will be on vacation next week! I didn’t think I would get to go, but my in-laws are letting me tag along. Yea!
I hope to learn how to schedule posts, if not, I will try to post in my down time. I tell you what, I have been studying, writing, and working so much, I am not sure that’s why my eyes hurt, or if I have developed allergies this year, or if I have a touch of keto flu myself.
Let’s dive in to what keto flu is, how you can prevent it, and what to do about it if you get it.
What is Keto Flu?
Keto flu is what is happening inside your body as you restrict it from carbohydrates. See, your body is used to burning sugar for fuel which it was getting from all the carbs you used to eat.
Now, you’ve drastically stopped eating all that garbage and your body is confused. It wants them back, so you develop symptoms like these:
Lack of focus & concentration
I’m pretty sure that I go in and out of this keto flu myself, when I don’t strictly adhere to the diet, and also I think that may have happened to my dad when he stopped eating bread, pasta, and cereal.
When we behave, however, and follow the diet/lifestyle to the letter, it takes our bodies about two weeks to a month to get over the keto flu and become better adapted at burning fat for fuel. This is called ketosis.
Not everyone develops these symptoms, or maybe you only developed one or two. For me, I notice fatigue, and sugar cravings the most. But brain fog and lack of concentration also are a factor for me.
I should have converted to keto quickly and with less problems, and I did in the beginning, because I was already Paleo. So I had done the hard work of getting off the sugar already. But…
I still crave sweets. Even if those sweets are different now because I use stevia. And depending on what is happening around me, I may still be tempted by some carbs, like chips at a Mexican restaurant or alcohol when I want a skinny (or not) margarita.
So, basically, I am torturing my poor body, and worse, I am never going to lose those last few stubborn pounds going in and out of ketosis. Exercise is also a factor.
Sedentary people like me will find it more difficult than people who are able to exercise on a regular basis. Oh, sure, I get in the pool pretty often and try to work out a bit, but right now I’m still pretty restricted because of my knee and what I’m going through.
How Do We Remedy The Keto Flu?
Drink more water. Add a pinch of salt to it. If you are 19 and older, try to drink 2.7 liters a day. “All it takes is a water loss of 2% of your body weight to impair physical performance and a 2.8% water loss to impair cognitive function”.
Get more sodium, potassium, and magnesium in your diet. Loss of sodium and potassium can cause lightheadedness, fatigue, headaches, and cramping due to the lowering of insulin on the keto diet.
Add more fat, especially MCT’s to your diet. Coconut oil, and pure MCT oil supply the necessary fats to provide your liver cells with acetyl-CoA that they can use to make ketones.
If you supplement with MCT oil from the start, you will likely prevent getting keto flu at all! That may explain why I did so well also, I have been in love with coconut oil (the source of MCT’s) for 3+ years! Seriously, I should buy it by the gallon!
Go for a walk first thing in the morning-or some other form of low-intensity exercise. This will help your body increase fat burning and kickstart ketosis, especially if you make your walk last about an hour.
5. Get enough sleep! This is a tough one for me also. Even though most nights I’m in bed at ten, I read for a while, then because my husband gets up early, so do I. I can’t help it. My mind wakes up, my ears are sensitive and painful (I have Hyperacusis) and so it is almost impossible for me to go back to sleep.
I will tell you an easy way to get more MCT’s in your diet…bulletproof coffee! I know I’ve told you many times before, but for any newcomers to my blog, here is the skinny.
First you brew a nice, hot cup of coffee. If you have a Ninja blender, or a Magic Bullet, add your hot coffee plus 1 Tbsp of MCT or coconut oil (unrefined, 100% pure, organic please), 1 Tbsp of grass-fed butter (Kerrygold) and a dash of cinnamon (Ceylon is best), and a few drops of pure vanilla extract. If you use sweetener, add that now. I use this (Pyure brand stevia). Mix all that in you bullet or Ninja cup and pour into your favorite coffee mug. Ahhhhhh. Heaven in a cup.
I do this every. Single. Day. Which might explain why after 8 years, my Ninja has had enough. It has gone kaput. Time for a new one. Or maybe an upgrade. 🙂 I have been hearing so many great reviews about the Blendtec. We will see.
(Maybe Santa will get me one for Christmas 😉 )
Anyway, back to the subject of getting enough sleep. I swear, the nights I use my CBD oil (I vape it) are the nights I sleep the best. Aim for 7-9 hours of sleep a night. Ha! I’m lucky if I get 6! Here’s a link for my CBD oil (I get no comp for this) Blue Moon Hemp
For those of you who are curious about CBD and want to know more, here is a helpful guide: Blue Moon Hemp Review or another review here that isn’t Blue Moon, it just explains CBD oil and vaping it: VaVaVape
Sleep deprivation is real, people, and causes all kinds of problems. As a nation we do not get enough sleep, the evidence is everywhere. Distracted drivers causing accidents, workers falling asleep on the job, kids nodding off in class, you feel me?
Try meditation. I personally have not tried this step, however that doesn’t mean I’m not willing to give it a shot. I am just giving you guys suggestions provided by the experts and keto gurus I have been following and studying.
You may have noticed that all my posts now include the disclaimers and disclosures necessary for allowing my site to be monetized. This is so you guys are fully aware that as you click on links, I may make a small commission.
Just trying to be honest here, now that I am working from home again, I am trying to learn how to make my blog not only helpful for you, but give me some side income as well. Wish me luck and let me know how you feel about it.
I don’t want to lose followers because I might make a few cents from my blog. Honestly, can you blame me for trying? I really want to help you become the healthiest you can be, get you off unnecessary medications, and help you lose weight (if that’s a goal for you), but also, a girl needs to pay the bills too. (Or at least help her hubby pay the bills).
I hope you will help me help you and in the process, we all win. 🙂 With that being said, see my disclosure at the footer of my blog.
Y’all have a fabulous day, hit me up with any questions or comments, and see ya when I get back from the beach! Love ya, bye! 😎