Which Do You Prefer, Breakfast or Brunch?

If you had a choice, would you choose breakfast or brunch?

One could always get up early, eat breakfast, then lunch, the a snack and then dinner…or you could combo the first two meals into a tasty, satisfying meal called brunch since you were too lazy or maybe too busy that morning for breakfast.

Maybe you’re into intermittent fasting, and you skipped breakfast to cut down a meal a day. Is it a matter of convenience to you, a planned attack, or just the luck of the draw the way your meals fall throughout the day?

For me, it seems to be the luck of the draw, because I never know how my day is going to go, now that I’m no longer working outside the home. Things come up, appointments have to be kept, emergencies happen.

But which is better? Does it really matter?

I suppose that depends on what you are trying to accomplish. If you are going for weight loss, than eating brunch and skipping breakfast might work better for you. In today’s world where Keto and Paleo diets are all the rage, IF seems to be popular with these diet plans.

As long as you make healthy food choices, get the amount of fat (good) and calories in your diet, IF should not make you lethargic, in fact, it should help you concentrate since your body will be using its own fat for fuel.

A word of warning for type 1 diabetics and women who are pregnant or breastfeeding-IF is not a good idea for those folks. 

Cinnamon mug cake with fat bomb frosting

The same thing can be managed with three meals and two snacks a day if one properly tracks their macros and sticks to the program. Either way, I have delicious recipes like Cinnamon Mug Cake and Spinach & Bacon Quiche no matter which meal you decide to make them.

The Nutrition Facts for the quiche show that your macros would be perfect and allow for skipping that first meal, if you ate it for brunch you would be full and satisfied until dinner.

Spinach and Bacon Quiche at Bacon’s (not Keto)

Now, my versions are somewhat different from the recipes I provided, my Cinnamon Mug Cake has a fat bomb dessert icing and I skipped the butter glaze, so the macros come out different than Gretchen’s. Mine turn out to be 100 calories less and 11.5g of fat shy of her recipe, yet it was still delicious and kept me full until lunch. (I had that for breakfast one day)

The Spinach and Bacon Quiche pictured are from Bacon’s restaurant where Dad and I ate brunch yesterday following his procedure. It was not keto because there was a crust underneath, however, we were somewhat good and picked off the top crust. My bad though, I ate my fruit. It was all delicious!

Like the time I was Paleo, I follow the diet about 80/20 percent. I still maintain my weight, unless I get strict and need to lose a few pounds. You do you and what works for you.

Side note: If you want the fat bomb frosting recipe (It’s actually a dessert that can be used both ways) here it is: 1pkg sugar free white chocolate pudding, 1C heavy whipping cream, 8oz cream cheese, 1C water-Blend until smooth!

You can find that on my Pinterest page Keto for Beginners

 

 

 

 

Take It Easy Monday Featuring Low Carb Blueberry Muffins

So most of you know I received my stem cell injection in my knee last Wednesday, I have been instructed to “take it easy” for the next couple of weeks.

If you know me well, you know I don’t do sitting around very well. That being said, I want this to work, so I have been trying to rest more than usual.

Low carb blueberry muffins

Well, this morning, I just did my normal routine, deciding to pop those quick Low Carb Blueberry Muffins in the oven before my shower, and when I got out and went to check on them, my knee was already swollen!!

So I sat with some ice on my knee while I consumed that muffin as part of my breakfast. I have to give Lillie over at Listotic for the recipe! These came out moist and with a lovely texture, not very sweet, might should have left them to brown a little longer.

I may have to tweak the recipe a bit to add more flavor, they were alright with my last couple of sips of bulletproof coffee. Just being honest here.

I need to get back on track, the hubby has been off for a week or so and I have been cheating a little bit too much. 😉

These muffins fit the bill when you are tired of eggs with 7 g of protein and 8g of carbs. Combined with a cheese stick and 4 pieces of hard salami (0 carbs total) that is a pretty low carb breakfast choice.

So you might ask what all did I do to get my knee so swollen…not much! Fed the animals, watered the plants, threw in a load of laundry, checked my emails, emptied the cat’s litter box, and made the muffins.

Wait, I also made my ACV tea, then my coffee, and ran out to put a garbage can to the curb. Later, I had to take another small bag out there. That’s all!

Of course, I cleaned the sink a couple of times too, took my shower and then sat back down to eat and ice and write this post. Once that’s done I have a couple of errands to run, but I will wear my brace for that, then come home and write some more.

That IS an easy Monday for me, honestly. I also aim to get in the pool and exercise my legs in a nice, no impact kind of way. Surely the dr would approve of that!

Yall have a marvelous Monday, and do try those Low Carb Blueberry muffins. Click the link above for Lillie’s recipe. Let me know how you like them. 😊

 

Read All About It: Free Event In Dallas In July

Read All About this Free event In Dallas

 

Hey everybody! I just came across some exciting news that one of my friends sent me a link to-Thanks Laura Smallman for that! (She’s also a fellow blogger, check her out by clicking the link!)

Do you want to know more about Keto?

Would you attend a free event if it was here in the DFW Metroplex?

Well, next month, there will be a book signing by Cristina Curp, the author of Made Whole: More Than 145 Anti-Inflammatory Keto-Paleo Recipes to Nourish You From The Inside Out.

It is sponsored by Half Price Books and if you click on the above link, it will take you to the Eventbrite page with all the pertinent info.

If you have purchased the book, she will be signing them from 7Pm to 9pm at the Half Price Books Flagship at 5803 E. Northwest Hwy Dallas, Tx. 75231

Cristina is the author of the blog The Castaway Kitchen and if you visit her blog, there’s a link to buy the book on Amazon.  Buy the book, then go visit her at this free event and get your book signed! It’s that easy!

I want everyone to look and feel their best, eat healthy and get off as much medication as possible. That’s why I’m excited to share news with you like this, if it helps one more person get healthy, I’ve done my job!

Living the Paleo lifestyle and then switching to Keto has kept me healthy and maintaining my weight, I am off some of my medications and feel as good as my younger days.

My bloodwork is great, my doctors are all pleased, what more could a girl need?

I hope you all can attend this free  event to meet Cristina-she sounds like a great gal and she’s a fellow foodie-you can read all about her here!

 

Who Wants A Keto Snack?

How’s about a Keto Snack?

Morning everyone, who here thinks eating Keto means you can’t snack? Anyone?? Well, that’s where you’re wrong! And you also don’t need to munch on rabbit food all day either!

I have compiled a list in every category of the best low carb snacks, for you to chew on! Let’s get munching!  PS: Salad can be a snack if you so desire!

Vegetables: Starting with low carb leafy greens because they fill you up, contain fiber, nutrients, and vitamins.

  • Cup arugula-0.4 carbs
  • Cup beet greens-0.2 carbs
  • Cup Bibb lettuce-0.6 carbs
  • Cup Bok Choy-0.8 carbs
  • Cup Broccoli rabe-0.0 carbs
  • Cup Butter lettuce-O.5 carbs
  • Cup Chard-0.8 carbs
  • Cup Endive-0.1 carbs
  • Cup Mustard greens-0.8 carbs
  • Cup Spinach-0.4 carbs
  • Cup Sprouts-0.1 carbs
  • Cup Romaine-0.6 carbs
  • Cup Watercress-0.2 carbs

I did not include any lettuce that went over 1.0 carbs so you have the absolute lowest carb choices. Personally, I could eat spinach topped with veggies and be perfectly happy. A nice mix of spinach and romaine is my normal choice.

Now for a list of the lowest carb veggie choices: These are all by net carbs by the way.

  • 1/2 cup Asparagus-2.4 carbs
  • 1 cup Bell peppers-3.6 carbs
  • 1 cup Broccoli-3.6 carbs
  • 1 cup Brussels sprouts-4.6 carbs
  • 1 cup Cauliflower-3.2 carbs
  • 1 cup Celery-1.4 carbs
  • 1 pepper Chili peppers-1 carb
  • 1/2 cup Cucumbers-1.6 carbs
  • 1 cup Eggplant-2.3 carbs
  • 1 cup Fennel-3.7 carbs
  • 1 clove Garlic-0.9 carbs
  • 1 cup Green Beans-4.3 carbs
  • 1 pepper Jalapeno peppers-0.5 carbs
  • 4 oz. Kelp noodles-2 carbs
  • 1 cup Mushrooms-2.2 carbs
  • 1 cup Okra-4.3 carbs
  • 1/2 cup Onions-4.3 carbs
  • 1 pepper Poblano peppers-1.9 carbs
  • 1 large Pickles-1.9 carbs
  • 1 cup Radishes-2 carbs
  • 1 cup Rhubarb-2 carbs
  • 1 cup Scallions-4.7 carbs
  • 1 cup Shallots-1.4 carbs
  • 1 cup Shirataki noodles-4.7 carbs
  • 1 cup Snow Peas-4.9 carbs
  • 1 cup Zucchini-2.4 carbs
  • 1 cup Yellow Squash-2.6 carbs

Now you know the best toppers for your salad! If your favorite was not on the list, it had over 5 carbs and I left it off. Be careful with the dressing too, you want high fat, low carb dressing like this: Ken’s Ranch

Ken’s Ranch-surprisingly low carb!

Do you like fruit for a snack option? How about these:

  • 1/2 fruit Avocados 1.8 carbs
  • 1/2 cup Raspberries 3.3 carbs
  • 1/2 cup Blueberries 8.9 carbs
  • 1/2 cup Blackberries 3.1 carbs
  • 1/2 cup Coconut flesh 2.5carbs
  • 1/2 cup Cranberries 4.6 carbs
  • 1/2 cup Currants 5.3
  • 1/2 cup Strawberries 4.3 carbs
  • 1 lemon Lemons 5.4 carbs
  • 1 lime Limes 5.2 carbs
  • 1/2 cup Olives 2.2 carbs
  • 1 cup Tomatoes 4.8 carbs
  • 1/2 cup Watermelon

Here I left the whole list intact with no regard to carbs because this is a snack option, if you want blueberries and know they are higher in carbs, you could choose to eat less, or adjust your macros elsewhere.

Most meats are 0 carbs, if you snack on deli meats, such as beef, chicken, turkey or ham, make sure its no sugar added. Pork rinds are one of my favorite snacks when I have to have something crunchy.

Fish and other seafood sources hold great amounts of protein and are all 0 carb choices. Sardines, tuna, and shrimp are just a few snacking options. (or salad toppers!)

Low Carb Dairy and Eggs

If you can tolerate dairy, cheese makes a great snack alongside a boiled egg. Super low carb, make sure you pick full-fat dairy.

While not dairy, coconut cream is a good substitute for heavy cream, yogurt, and sour cream in recipes.

Eggs aren’t dairy either, yet they are found in the dairy section and I stuck them here for convenience:

  • All cheeses 1 oz. (28g) 0-1.5 net carbs
  • Coconut cream 1 Tbsp. (15g) 1.7 net carbs
  • Cream Cheese 1 Tbsp. (14.5g) 0.8 net carbs
  • Eggs 1 egg (56g) 0 net carbs
  • Half & Half 1 Tbsp. (15g) 0.7 net carbs
  • Heavy Cream 1 Tbsp. (15g) 0.4 net carbs
  • Mascarpone Cheese 2 Tbsp. (28g) 0.6 net carbs
  • Sour Cream 1 Tbsp. (12g) 0.6 net carbs
  • Whole Milk Greek Yogurt 1 Cup (100g) 4 net carbs
  • Whole Milk Cottage Cheese 1/2 cup (105g) 7.1 net carbs
  • Whole Milk Ricotta Cheese 1/2 cup (62g) 3.7 net carbs

My Dad actually found a brand of yogurt from Kroger called Carbmaster that is tasty and delicious and also comes in a 4 net carbs! It has lots of different flavors too! It’s amazing to me how they get yogurt to taste just like the flavor they advertise.

The cinnamon roll tastes just like one! Anyway, yogurt can be enjoyed anytime of day, it’s not just for breakfast. Try one for a snack and see if you don’t feel satisfied!

Kroger’s Carbmaster brand yogurt
Kroger’s Carbmaster brand yogurt

Sometimes, if I eat yogurt for breakfast, I might toss in a few nuts, a great snack choice, but don’t go overboard! These can really cause a weight loss stall.

Low Carb Nuts and Seeds:

  • Almond Butter 2 Tbsp. (32g) 2.7 net carbs
  • Almonds 1/4 cup (28g) 3 net carbs
  • Brazil nuts 1/4 cup (33g) 1.4 net carbs
  • Chia Seeds 1oz. (28.35g) 2.1 net carbs
  • Coconut flakes 3 Tbsp. (22.5g) 3 net carbs
  • Flax seeds 2 Tbsp. (20.6g) 0.4 net carbs
  • Hazelnuts 1/4 cup (34g) 2.3 net carbs
  • Hemp seeds 3 Tbsp. (30g) 1.4 net carbs
  • Macadamia nuts 1/4 cup (33g) 1.7 net carbs
  • Other nut butters-hazelnut, macadamia, pecan, walnut, etc. 2 Tbsp. (32g) 0.5-3 net carbs
  • Peanut butter 2 Tbsp. (32g) 4 net carbs
  • Peanuts 1/4 cup (36g) 2.8 net carbs
  • Pecans 1/4 cup (36g) 1 net carb
  • Pine nuts 1/4 cup (36g) 3.2 net carbs
  • Pistachios 1/4 cup (31g) 5 net carbs
  • Poppy seeds 1 Tbsp. (8.8g) 0.8 net carbs
  • Pumpkin seeds 1/4 cup (32g) 1.6 net carbs
  • Sesame seeds 1 Tbsp. (9g) 1 net carb
  • Sunflower seed butter 2 Tbsp. (32g) 5.7 net carbs
  • Sunflower seeds 1/4 cup (11.5g) 1.3 net carbs
  • Walnuts 1/4 cup (30g) 2 net carbs

Remember, you don’t just watch carbs when it comes to nuts, they are high calorie, high fat which is ok, just don’t overdo it! Enjoy in moderation.

Ok, I have talked before about how you can enjoy baked goods on a Keto diet here so if you want to do that, you must know how to calculate your macros. Here, I’ve listed some of the Keto approved flours and baking staples and their carbs.

  • Almond flour 1/4 cup (28g) 3 net carbs
  • Cocoa/cacao powder 1 Tbsp. (5.4g) 1.1 net carbs
  • Coconut flour 2 Tbsp.(14g) 4 net carbs
  • Gelatin 1 Tbsp. (7g) 0 net carbs
  • Protein Powder unsweetened 1 scoop (30g) 0 net carbs
  • Pork Rinds 1/2 oz. (14g) 0 net carbs
  • Pure extracts-vanilla, fruits 1 Tsp (4.2g) 0.1 net carbs
  • Chocolate, unsweetened baker’s or w/approved sweeteners 1oz. (29g) 2.9-3.4 net carbs
  • Xanthan gum 1/2 Tsp (0.7g) 0 net carbs

What About Drinks?

Maybe you would like to have a snack that is liquid instead. That’s totally fine! Anything from almond milk to a glass of wine is allowed (in moderation) on Keto. Sip a cup of bone broth or make a low carb smoothie, the sky is the limit!

Remember that alcohol can stall weight loss, so drink it if you must but if you are just starting out, its better to skip it for the first month or so.

Here is a list of beverage choices and their carbs:

  • Almond milk, unsweetened  1 cup (240ml)  1.5 net carbs
  • Broth- chicken, beef, bone  1 cup (241ml) 0 net carbs
  • Broth-vegetable  1 cup (221ml) 2 net carbs
  • Coconut milk, canned, unsweetened  1/2 cup (113ml)  3.2 net carbs
  • Coconut milk, carton, unsweetened  1 cup (240ml)  1net carb
  • Coffee   1 cup (248ml)   0.5 net carbs
  • Hard liquor  1 fl. oz. (27.8ml)   0 net carbs
  • Tea    1 cup (237ml)  0 net carbs
  • Water 1 cup (235ml) 0 net carbs
  • Wine, red or white, dry  5 fl. oz. (147ml)   3.1-3.7 net carbs

Most herbs and spices are low to 0 carbs so don’t be afraid to spice things up!

Condiments, dressings, and sauces are pretty low carb with the exception of coconut aminos (1 Tbsp. has 6 carbs) and Marinara sauce, which comes in at 7.4 carbs per 1/2 cup. Check for hidden sugars, and when possible, make your own.

I hope I have given you all you need to create some tasty snacks. Just refer to this list, tape it on your fridge for easy reference

. Once you have determined your macros, you will know how many carbs you’re shooting for each day and if meals don’t quite get you there, have a snack!

Let me know what you like to snack on, and if you have questions or comments, I’d love to help answer them.

 

 

 

Why I Joined The Keto Challenge

Join the challenge here!

Hey guys, guess what starts today? The 60-day Keto Challenge, put on by Martina Slajerova from Keto Diet. You all should get in on this because not only is it a good way to jump start your weight loss plan, you could also win some awesome prizes!

The prizes include her brand new cookbook and an iPhone 8!

I joined for many reasons:

a) get back to tracking my food, making it easier to stay in ketosis, therefore dropping those last stubborn pounds (gotta get bathing suit ready)😉😊

b) possibly cure or at least maintain my PKD

c) free tools and recipes/meal plans

d) the chance to win prizes!

e) accountability with exercising

(Just click on the link provided above or the image at the beginning of this post for all the rules and regulations, helpful links, and details concerning prizes.)

You will be asked to provide a before pic but you can take one in your bathing suit, shorts and a tank top or whatever you have that you don’t mind sharing with the public. At the end of the challenge, you will take a pic in the same outfit to show your results! Good luck!

 

*Just so you know, I am not affiliated in any way with Keto Diet, just trying to help out whomever might like the chance to get healthy, lose weight, and/or win a prize!