Welcome To Keto For Beginners-Yes I Changed Again!

Why I Changed My Name Again

Good morning everyone! You probably think I have gone off my rocker having changed my name again over the weekend, but I had an epiphany!!

I needed to let go off the patio concept and get to the heart of my purpose here, which is to help those looking trying to get started on the Keto diet, provide answers to questions, and share what has been working for me.

What Is Keto And Why I Went From Paleo To Keto

When I was Kimmy’s Patio for the last couple of years, I focused on the Paleo diet, my use of essential oils, and my passion for all things alternative health. I want to get away from the use of pharmaceuticals as much as I can, so nothing much has changed except the way I’m eating.

I had started cheating over the summer and had gained a few pounds, started feeling sluggish and tired again and knew I needed to get back on track. That is when I heard about Keto and began to incorporate that way of eating into my life. I dropped 5lbs the first week and had my old energy back! I knew then I was on the right path.

It might have been easier for me to convert since my body was already used to no bread, pasta, or sugar. All I really did was cut out the carbs I was allowed on Paleo, like sweet potatoes and starchy fruits (bananas), and add in dairy, like cream cheese, cheddar cheese, and heavy whipping cream. The hardest part of this way of eating is figuring out your macros and planning meals accordingly.

What Works Is Writing It Down

You have to keep track somehow of what you eat every day. There are apps for that, I’m still experimenting to see which one works best. I made a simple chart to follow that shows what foods I eat the most and their macros. (Short for macronutrients, all you need to follow is carbs, fat, and protein.) What I really need is a spreadsheet, I may get my hubby to help me make one. My list needs revisions already!

Luckily, I’m a writer, so I’m used to writing things down. Now, I’ve come to depend heavily on Pinterest for recipes, meal plans and general articles and info guiding me along this journey.

What I want to do with this here blog is help others like me who are just starting out, to learn the ropes, so to say. I don’t know it all by any stretch, but I would love for you to join me as I figure all of this new way of living out.

It’s Not Really A Diet

That’s the thing, like I used to say when I was Paleo, “It’s not a diet, it’s a healthy lifestyle, a new approach to eating.”

As I discover what works best, I will share information, recipes, tips and tricks, products and services, just like I did on the patio, but I hope I do a better job of it here at Keto For Beginners.

There are a ton of sites out there doing the same kind of thing, but they don’t know you like I do. You are my tribe, my people, and I have your trust (I hope) by now. I will try my best not to steer you wrong. (Did you get that? Steer, I’m from Texas and all…never mind, lol.)

Longhorn Steer

I’ve already started by sharing some breakfast ideas here, and now I want to show you how to figure out your own macros, how to plan meals, and what to eat each meal, healthy snack ideas and more. Let’s start today with how to figure your macros.

I used this handy Keto calculator at Ruled Me. Their prediction for me was slightly different than the one I have set, but not enough to throw everything off. I just realized by trial and error, I need more than what they determined for my daily calorie allowance, otherwise, I’m not eating enough.

My macros break down something like this: Calories per day-1500, fat grams per day-117g, 25g carbs, and 92g of protein. This is just a basic model to follow, I’ve realized that all of this isn’t an exact science, I just try to come close to that every day.

Yours will be different as determined by the calculator. What you’ll do is enter your sex, age, height, weight, and exercise level. They also ask your body fat and how to figure that out. It is a rough estimate based on your weight and exercise level.

Once you figure out your macros, you have a starting place to plan your meals and snacks from. It is a little tricky at first but soon you get the hang of it.

You want to get your carbs from veggies and nuts/seeds, a moderate amount of protein to maintain muscle but not kick you out of ketosis. Get plenty of good fats from avocadoes, coconut oil, grass-fed butter or ghee, olive oil, nut butters, fatty meats, and dairy.

Meal Examples

A typical day of meal planning goes something like this for me:

Breakfast: 1 egg, 1 piece of bacon or several slices of salami, 1/4 avocado, and a cheese stick or baby Bel. -or- A smoothie using coconut/almond milk, strawberries or blueberries, avocado, lemon juice, Stevia, and ice. -or- A Keto porridge like this one Hemp Heart Porridge.

Lunch: Whatever leftover meat and salad we had from the night before. -or- Salad with chicken, tomato, cucumber, broccoli, cauliflower, black olives, shredded cheese, ranch or Italian dressing (1tbsp)

Dinner: Meat choice, salad, vegetable. Most nights we have a piece of meat Dave has grilled, a salad, and some fresh vegetable like Brussel sprouts, asparagus, green beans or similar.

Snacks: Fat bombs, or pork skins, or cheese and nuts.

These are just examples, but you get the idea. What are your questions, suggestions, comments? Just let me know and I will get you an answer.

We can do this together people, we all need to get healthy and get that old devil sugar out of our life. (Most of the time, anyway) Cutting out the carbs and ramping up your daily intake of good fats will have you melting off the pounds and improving your cholesterol numbers in no time!

Join me, won’t you? Glad to have you here!

 

Update: Here’s a great post that came in my email today, right after I published this post! I told him I would share it with you all.

016: Working Out Like Our Ancestors and Going From Paleo to Keto – Mark Sisson

 

 

 

 

 

 

Why I Don’t Bake Much, Yet Still Have Yummy Desserts

Living the Paleo/Keto lifestyle doesn’t mean one has to go without dessert!

I don’t bake much anymore, and here is the reason why. Almond flour is expensive-even if you make your own because, well, almonds are expensive.  Most baked goods on a Paleo/Keto diet call for almond and/or coconut flour to keep you eating the low carb life.

Here’s the brand I use

This bag is 11oz. and the price most everywhere is $8.99.

There are exceptions, of course, like the other night when I just had to have this Vanilla Keto Mug Cake. It would have been so worth it too, if I hadn’t used the spoiled coconut oil I had put back for body use only. Talk about sick 🙁

Mug cakes don’t take much flour, and you can’t really call that “baking” either since it’s whipped up in the microwave in about a minute. But it is satisfying, quick, and delicious!

Ugly but delicious!

There have been times though, when I’ve been craving something baked, looked up the recipe and it calls for 2 1/2 cups of almond flour!! There is 8oz in a cup, so y’all do the math. Maybe I would make something for a special occasion, but I can’t afford to bake much.

What I Do Instead

I love fat bombs, cookies, and mug cakes so I never really have to go with a little something sweet. “A small bite is better than none at all”  is pretty much my philosophy.

Over the weekend I made these oh so delicious Keto Peanut Butter Cheesecake Bites-but I have to say, bites is a bit of an overstatement, I literally have to cut them in half, they are so rich and satisfying! Even if I didn’t, however, they would still be a low carb, low sugar, high fat snack/dessert.

I substituted almond and sunflower butter mixed together for the peanut butter, and my chocolate wasn’t Lily’s (this time) but it was 85% cacao, which is perfect for those on Keto diets. The nutrition info for the original recipe is 22g of fat per cup, 4 net carbs, 3g sugar, 4g protein.

My pictures aren’t as pretty as Hey Keto Mama’s (especially after cutting them in half) but that did not ruin the taste, let me tell you!

Keto Peanut Butter Cheesecake Bites

If you would like to try this recipe, here is the link. Trust me, you won’t regret it! Click here: Hey Keto Mama  and if you try them let me know! My brother and my dad tried them after family dinner yesterday and they said they were surprisingly good.

Bottom line is, you don’t have to bake an entire cake to satisfy your sweet tooth. Having a cookie or a fat bomb will not only do that, it will keep you on track of your goal to stay in ketosis.

Check out my saves on Pinterest and give some fat bombs or Keto mug cakes a try!

 

 

What’s For Breakfast?

Good morning everyone and how are we doing today? Many folks new to Paleo/Keto lifestyles have a difficult time figuring out what to eat for breakfast. What can you eat, they ask.

As it turns out, you can have most anything you’re used to, you just have to modify, and for me, simplify things a bit. Take my breakfast this morning. Easy peasy omelet “muffins” I prepared Sunday afternoon. To that I added a handful of blackberries, since berries are low carb and low sugar, and a mini-baby bel.

Finger food breakfast!

Yesterday the meal was the same except I had 1/4 avocado in the place of the cheese. Besides my bulletproof coffee in the am, I need another source of good fats, and avocado provides that.

You all remember what goes in my bulletproof coffee right? Hot cuppa jo, 1tbsp of Kerrygold butter, 1tbsp unrefined coconut oil, Pyure Stevia sweetener,  a few drops of vanilla extract, and a healthy shake of Ceylon cinnamon. Yum! Swirl all that up in a blender cup, bullet, Ninja or whatever your favorite blender is and sit back and enjoy the bliss!

Other days, especially if I’m in a hurry, I’ll whip up a delicious smoothie in my Ninja blender cup.

If you have more time, you could fry up an egg in some butter (grass-fed of course) and add a piece of bacon or two, or any type of baked good using almond or coconut flours. There are Keto recipes everywhere on how to make pancakes, waffles, or muffins. Pinterest is literally full of them!

Instead of making y’all hunt for them though, I’m going to add some handy links so you have the recipes at your fingertips! I make my omelet muffins a bit different, just adjust the recipe to your tastes.

Grab-N-Go Omelettes from Tip Hero

Keto Pancakes from Delish

Keto Porridge from The KetoDiet Blog

Avocado Nests from Scrumptiously Skinny

Strawberry Avocado Keto Smoothie from Home Remedy Nation

Well folks, these are my favs, but if you need more ideas, recipes, or have a question in general, please leave it in he comment box!

Have a great Tuesday and Keto On!

 

 

 

 

Where Have I Been?

Oh my goodness y’all, I have not blogged in forever! I’m sorry, but I have been experiencing technical difficulties that refuse to resolve. I have been taking pictures though so that when things improved, I would have some to show you.

I had to dig back before Easter to find them, but I did want to share a couple of Keto triumphs with you, and how to buy the perfect snack, and then there was some other content that I wanted to share as well.

First off, do you guys remember a few years ago when those delicious magic cookie bars were so popular? The one that had Eagle Brand milk, coconut flakes, chocolate chips, etc.? Well, I made a Keto version and they were delicious!

Keto Magic Cookies

Then, at Easter we went to my sweet niece-in-law’s house for dinner and I made the Keto New York cheesecake from my Keto-Diet app…it was also a hit!! This will be my go-to dessert from now on!

My Keto New York Cheesecake

I took the recipe from Fat For Weightloss and made it from the uTube video before I saw there were actual write instructions. 🤣🤣

Next time I will at least take the time to make it pretty with some blueberries.

How the cake is supposed to look!

Everyone was kind and brought healthy food, so there was plenty for me to eat. Now it seems that I need to teach the rest of my family to eat this way too, because my dad has been told that for health reasons he needs to get off of bread and pasta and sugar.

What seems second nature to me is hard for others I have learned. I have to put myself back in my shoes four years ago when it was all new to me. I ask myself “What is so hard about eating a piece of meat, a vegetable and a salad for dinner everyday?”

Well, dinner is not the only meal of he day and since my dad only eats egg substitute, he has a hard time figuring out what to eat for breakfast. I sent him some recipes I found on the brand’s website, but he has a hard time cooking in general because of some physical difficulties.

If I couldn’t eat eggs, I would be at such a loss! Of course, you can make Keto versions of breakfast cereals, pancakes, casseroles, etc. it just takes some practice using alternate flours like almond and coconut.

Mainly, it’s just a matter of eating whole foods like meats, veggies, berries, nuts and good-for-you oils like coconut and olive, grass-fed butter, and ghee, and incorporating fermented foods, drinks or taking a probiotic.

Pinterest is full of boards and recipes and there are countless websites with all the info you need to learn to live and eat the Keto way.

Now, on a personal note, we went and visited my son Josh and his girlfriend Chasity for her son’s 1st birthday party last weekend. The theme was Batman which is funny since they call him fat man. 😂

Weston, aka Fatman

It was a nice visit and our first opportunity to meet her family. They were all very sweet and I met their dogs who were about half my height! They were a mix of Great Pyrenees and Red Healer.

This one is Roscoe I think.

Then, the Monday following that weekend, I went to visit my friend Kaye and a former classmate Jeff for lunch. We went to see his new house he is building, and I’ll be darned if he didn’t also have some big ole Great Pyrenees mix breed dogs. Kaye captured two of the four being overly friendly.

Jeff’s sweet pups

Well, that’s enough for tonight! Y’all have a wonderful weekend!

 

 

 

Xylitol Is In My What?

Why The Popular Sweetener Xylitol is Found in Nose Spray and More…

A large number of pets are  getting sick/or dying from accidental exposure to  xylitol, so if you’re a pet parent, pay attention!

What is Xylitol anyway? “Xylitol is a sugar alcohol (low carb, low calorie) used as a sweetener” as defined by Wikipedia. It has 40 % fewer calories than sugar,  is extracted from corn cobs and hard woods. It’s found in many products such as pudding, cake and cookie mixes, ice cream, yogurt, nut butters and more. It is regarded as safe for humans by the FDA, but dogs are another story!

The more I read though, the more I learned about what else it is found in such as: flavored waters, dental products,  nasal sprays, medicines, vitamins, and supplements, and even cosmetics!!

A more comprehensive list of the 700+ brand name products can be found here-Preventative Vet but I wanted to share a few you may be totally unaware you are using:

Dentyne Pure Mint With Citrus Accents, Dr. Johns hard candy, lollipops, and soft candies, Extra Ice gum, Ice Breakers ice cube gums (my brand!), Mentos sugar-free gum, P28 foods high protein spread (almond butter), Act  products-mouthwash, toothpaste, Biotene, KISS My Face, Xlear products-Spry gum, toothpaste, and saline nose spray w/xylitol. Also, the essential oils brands DoTerra and Young Living toothpastes.

Now, the reason all this came to my attention was because the article I was reading about natural allergy relief mentioned a nasal spray called Xlear Saline Spray with Xylitol. Here is the link if you want to check it out Wellness Mama– but my first thought was “Why is a sweetener in nose spray?” Which naturally led me to research all of this info you are now reading.

Just one of 700+ products containing xylitol

Turns out,  xylitol in saline nasal spray makes it hyper-osmotic, which is to say it allows moisture to be drawn in which keeps nasal passages and sinuses more moist and clean than saline alone.  I learned something new today!

Why Xylitol is not toxic to humans but very toxic for dogs is this:

In humans, xylitol does not stimulate the release of insulin from the pancreas, making it safe for use by diabetics. In canines however, xylitol is more quickly absorbed into the bloodstream which could result in a potent release of insulin and causing a dangerous drop in blood sugar (hypoglycemia) which can happen in as little as a half an hour after consuming it. If you suspect accidental overdose, call poison control or your vet immediately!

While us humans may want a safe sugar alternative because of whatever diet plan we follow, being a pet parent means we have to READ LABELS RELIGOUSLY to prevent accidental exposure.

Say I make some delicious Chocolate Chip Cookies suitable for my Keto lifestyle. What if I used a popular sweetener like Lite & Sweet instead of stevia as my sweetener? And then I decide to share a bite with my sweet little shorkies?? That could be potentially Fatal!

Dogs are naturally curious and may get into your purse, consume your gum, mints, candy or makeup product also so you have to be extra careful which products you buy.

If you are unsure what you’re dog got a hold of here are some symptoms to look for:

Vomiting, weakness, loss of coordination, staggering, collapse, or seizures. If you observe any of these, don’t take any chances. Call the Pet Poison Helpline-855-764-7661 or get to an animal hospital ASAP!!

Bottom line is that if you are a pet parent, there are safer sweeteners out there like stevia and erythritol, so check your household for products containing xylitol and either put it in a safe place, toss it, or at the very least, make sure that treat you fixed for yourself you don’t share with your pet!

Just like I never give my pups chocolate because I know it will make them sick, now I know to continue the practice of reading labels before I buy!

If you have questions or comments, I would love to hear them!

If you need more information, click on the links (nothing to buy here, just sharing valuable info) I’ve provided. Also, for more great content on man’s best friend, check out I Heart Dogs for more.