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Why I Refuse to Get Sick

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.

After it came out of the microwave and I cut it in half

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.

I found Kerrygold in tubs without olive oil added while on vacation!

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)

My completed sandwich along with a few pork rinds for crunch

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!

Sugar free white chocolate keto pudding

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.

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What To Do For Keto Flu And Too-da-loo!

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.

I use pink Himalayan salt

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:

  • Dizziness
  • Brain fog
  • Irritability
  • Lack of focus & concentration
  • Muscle soreness
  • Confusion
  • Insomnia
  • Sugar cravings

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?

  1. 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”.
  2. 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.
  3. 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!

  1. 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

My brand of CBD vape oil in Black Cat flavor

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?

  1. 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.

Speaking of studying, some of you know I have been re-taking my marketing course by Michelle Schroeder-Gardner, and also a free 7-day blogging challenge by The Wherever Writer.

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! 😎

 

 

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Where To Find Pantry Staples You May Not Have Thought About

 

Where can you go to find pantry staples besides the big box stores like Walmart and Sam’s? I have a secret you may not have heard…some department stores like Ross, TJ Maxx, and Marshall’s have got you covered!

When I first started using coconut oil about 3 or 4 years ago (maybe longer), I was surprised to find it at these great department stores. The first one I saw it in was Ross, in the back of the store where the home goods are.

They have all kinds of gourmet foods, specialty teas, coconut oils, spices, and more. I have found Himalayan Pink salt there, as well. Not everything is Keto or Paleo, you have to read labels and kind of know what you normally stock in your pantry.

Photo credit: Iyul Kamazur for Envato Elements

TJ Max and Marshall’s have these items too, most of the time. In fact, according to an article I recently read from Bon Appetit Magazine “T.J. Maxx, sadly, guards their sourcing like a trade secret and declined to comment for this story.”

I don’t care where they get it, just keep it coming! It is usually at an awesome price, they stock unusual brands of your favorite products, and you get the feeling you need to buy now or it will be gone tomorrow. That’s ok for the occasional splurge.

Say you’re out of peppercorns, you may find a huge bottle of them at one of these retailers for $3.99! I’ve found pretty good deals on coconut oil too, but I have to admit, I get a better deal now at Walmart.

Photo credit: Pixabay

Anyway, I just thought I would clue you unsuspecting folks out there to a few new places you can find quality pantry staples like these:

  • coconut oil
  • Himalayan pink salt
  • peppercorns
  • marinara
  • gourmet popcorn
  • quality spices (like Hungarian smoked paprika)
  • herbs
  • imported meats (like tuna)

You get the idea. Next time you find yourself in one of these three dept. stores, go to the back and peruse the shelves. You might be surprised at what you find!

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Want A Great Keto Summer Salad Recipe?

*This post may contain affiliate links. Check my disclosure.

For those of you who have never seen my version of Spicy Sweet Broccoli Salad, either on the blog or on my Pinterest page, you are missing out on one delicious summer salad staple.

Ever since I started making this salad, it is what everyone wants me to bring to get togethers now. Pool parties, Bunco nights, you name it! It’s sweet, it’s slightly spicy, crunchy, I could go on and on.

What I did was take the salad I found on someone else’s Pinterest page and modified it to my tastes (as usual) because admittedly, I’m no cook. Yet, I know what I like, the textures I want, the fresh ingredients, and that’s how I made it my own.

What the salad looks like before adding the mayo, cheese, etc.

If you’ve ever gone out to some place like Chili’s or McAlister’s and had one of their seasonal salads, with the fruit and nuts mixed in? You know the taste and texture I’m talking about.

This salad has all that and more, comes together easy (the hardest part is separating the broccoli florets from the head), and is a super tasty side to grilled meats, picnic food, or any summer get together.

First things first, you start with seasoned nuts. I used a combo of pecans, walnuts, and sunflower seeds. I normally have these on hand for quick snacks anyway.  I followed this recipe to spice them up:

Makes 4 Cups of Spiced Nuts

1/2 tsp garlic powder, 1/2 tsp ground mustard, 1/2 tsp Tabasco sauce, 2 tsp Worchestershire sauce, 1/4 tsp Cayenne pepper, 1 1/4 tsp fine sea salt, 4 cups mixed nuts (any but I used mostly pecans), 1/3 cup Kerrygold butter

Mix all ingredients except nuts together, pour over nuts, bake on a cookie sheet at 300 degrees for 20-22 minutes, stirring halfway through so they don’t burn. Let em cool for about 30 minutes.

Once you make the salad, mix in about a cup of the spiced nuts and voila! You have the perfect Keto Summer Salad, in my humble opinion. Plus, this salad has bacon in it, you can’t go wrong with bacon!

Keto Broccoli Salad

Ingredients: 

  • 5 cups broccoli florets
  • 1/2 med. red bell pepper diced
  • 1 small Jalapeno pepper diced
  • 6 slices pre-cooked bacon chopped
  • 4 oz cheddar cheese shredded
  • 1 cup mayo
  • 2T apple cider vinegar
  • 1 T Pyure Brand Stevia (seriously yall, my favorite sweetener)

Instructions:

Toss veggies, bacon, and cheese together in a large bowl. Set aside. In a small bowl combine remaining ingredients plus 1 cup of the spiced nuts. Refrigerate until ready to eat.

Salad nutrition: 330 calories 33g fat 2g net carbs 7g protein

Nutrition values change with addition of nuts, depending on the type of nuts used. Try a handy app like My Fitness Pal or Stupid Simple Keto to figure out the macros for your version of the salad.

 

*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.

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Top Ten Keto Veggies Plus A Recipe For Broccoli Rabe

*This post may contain affiliate links, while no cost to you, may earn me a small commission. See my disclosure.

Are you even the least bit curious about what the top ten keto veggies are? Are you tired of the same old sides and salads, need to switch things up?

Photo credit: Unsplash

Then you’ve come to the right place, not only for the top ten keto veggies, but also a recipe for tasty broccoli rabe, one that I can’t wait to make for my hubby this week.

See, on keto, you may be missing some of the veggies you used to eat, now that they are no longer “allowed” due to their high carb count. Veggies like sweet potatoes and squash. (although zucchini is ok)

Asparagus
Photo credit: Unsplash

That’s where this list will come in handy. You can refer back to it, save it for later, and come up with all kinds of salads, and side dishes to add variety to your meal plan.

My recipe I got from Skinny Taste and I will get to that after the list of top ten veggies. So, without further ado:

  1. Spinach
  2. Lettuce
  3. Asparagus
  4. Avocados
  5. Broccoli
  6. Kale
  7. Broccoli Rabe
  8. Bok Choy
  9. Celery
  10. Cauliflower

This list may not sound like all that, yet I know zillions of recipes for cauliflower-it is soooo versatile and customizable! Avocados too! Besides eating them alone, they can be added to smoothies, salads, even made into ice cream!

Bok Choy
Photo credit: Unsplash

Experiment with some of these veggies, google recipes, or look on Pinterest (a gold mine) and tell me something new you’ve found. I love new ideas too!

Ok, on to the recipe. I had not heard much about broccoli rabe, so honestly, I had to do a little research myself and this is what I learned. The longer you cook it, the better it turns out.

The other thing is that it may be slightly bitter, however, it provides many vitamins and minerals like Vitamins A, C and K, potassium, and calcium as well. Blanching before roasting reduces the bitterness and garlic disguises the taste.

This would make a great side to steak, chicken, or sausage, alongside a bit of pasta alfredo made with miracle noodles.

Roasted Broccoli Rabe With Garlic

Ingredients:

  • 1 lg bunch of broccoli rabe (rapini), tough stems removed
  • 4-5 cloves of garlic, smashed
  • 2 T olive oil
  • salt and pepper
  • pinch of crushed red pepper flakes (optional)

Directions:

  1. Heat oven to 400*
  2. Bring a large pot of water to boil
  3. When boiling, add broccoli rabe and blanch for one minute
  4. Remove from water and drain well in a colander
  5. Add to a baking dish and mix with garlic, oil, salt, pepper, and crushed red pepper flakes
  6. Roast 15-20 minutes

Nutrition Info: 4 servings Total fat 7g Carbs 1.7g Protein 1.2 g

 

*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 chose to promote products, services, or businesses that I have used and trust.