A Letter to My Readers

Afternoon everyone and sorry it’s been so long since I’ve posted.

photo credit :Pixbay

The truth is, I don’t know what I want to do at the moment.

I’ve got to be honest here and say that besides all the studying I’m doing, the time I’m spending with my Dad, and all life’s other interruptions are only partly to blame.

It seems that somewhere in all this Coronavirus mess, I’ve lost the will to be on such a strict dietary lifestyle…what the heck…I’ve simply fallen off the keto wagon.

Oh, there are days when I still behave, but there are so many more that I don’t.

So, with that being said, I’m trying to decide what to do with my site. It needs an overhaul. It needs some change. I need to do something I’m passionate about and turn the website into something that supports that.

Maybe once my transcription studies are over, I can make this site my business website, because honestly, I don’t want to lose it…especially since I already pay for it’s maintenance and upkeep.

I’m a writer, I’m a student. I’ve been working on so many projects at once, my head is spinning. I write on Medium, I blog. I have studied everything from copywriting to transcription, yet I’m not proficient in anything yet. I’ve tried all sorts of things with this website, yet not made a dime-but that’s ok. It was never about that, I just thought it would be nice if it worked out that way.

When it all clicks together, I’ll know it. Until then, I’m weighing my options and working on a solution.

So, I’m asking for patience as I try to work it all out-once again-change will come, I’m just not sure when. I may put up a sign that says I’m “taking a break”, or “pardon my dust” as I work on something new, something to that effect.

I appreciate any comments or suggestions you might have and I hope you all stick around to see whatever I change my website to (it will probably have to do with my writing in one way or another). A place to offer my services once I’m confident enough to advertise them.

I have a long way to go. I hope my blogger buddies, friends, family, and all my other followers will be here when the dust settles. Thanks for supporting me and trusting me for this long.

I’ll keep you posted!

So-Called Healthy Foods and Why You Should Eliminate Them or Replace Them Now

Do you know what one of the biggest so-called healthy foods is? Yogurt! Why is this a bad thing you might ask? Let me answer and fill you in on some better options for this and others.

Most store-bought yogurt is full of sugar. Sugar is bad and raises your odds of becoming diabetic, causes cavities, and wreaks havoc on a healthy gut. Yes, yogurt has active yeast cultures, that’s how they get away with marketing it as health food.

As someone who follows a keto lifestyle, yogurt is not in the cards for us unless one makes it themselves, or chooses one with low to no sugar; but what about carbs?

One brand, Dannon makes a Light and Fit version with only 7g of sugar and 9g of carbs. Well, that’s better but the best I’ve found on the market is only sold by Kroger, called CarbMaster.

It has 5g total carbs and only 2g of sugar!! Some flavors only have 1g. It doesn’t pack a protein punch coming in at only 9g, yet toss that yogurt in a smoothie with some flax or chia seeds and BAM! You add protein (8g per oz.) and fiber for a win, win!

What about wheat? All the nutritionists say to get a whole-grain serving of _____ to achieve a balanced diet. (fill in the blank with your choice) Wheat is as bad as sugar for your gut.

In general, unless you make breads yourself from almond flour, coconut flour, or cheese and egg,  it is not healthy !

Read Wheat Belly by Dr. William Davis if you don’t believe me. Another great book that explains it all is Grain Brain by Dr. David Perlmutter.

Ok, let’s try a cereal bar. Those are healthy right? Wrong!! Most cereal bars are chock block full of sugar!! In addition, the carbs are off the charts, not keto at all!

I’ve talked before about these new keto protein bars, they could replace the cereal bar you’re eating right now. Try 6g of carbs compared to 23g!!

How about 9g of carbs and 2g of sugar? That sounds good, right? Not to mention simple ingredients and plenty of protein, vitamins and minerals.

Check out this post to remind you which bars I’m speaking of. It’s time to get back to cooking! Eat whole foods, eliminate sugar, wheat, and carbs if you want better health, not to mention, a smaller waist!

Stomach problems? IBS? Diabetes? Cardiac issues? It’s all coming from your gut. Get better gut health, these problems disappear. Yes, it’s a change many aren’t brave enough to undertake. Just do it!

It is easier than you think, really. Once you toss out all the junk (anything from a box or a bag), get a few staples, learn to prep meals ahead of time, the rest just falls into place.

Staples:

Coconut oil

Almond milk, coconut milk

Heavy Whipping Cream

Eggs

Cheese-cheddar, mozzarella, mixed shredded cheeses, pepper jack

Bacon

Stevia

Almond flour

Coconut flour

Meat-any

Low carb vegetables-Romain lettuce, broccoli, brussel sprouts, cauliflower, grape tomatoes, cucumber

Low Carb fruits-berries-blueberries, strawberries, raspberries

Nuts-pecans, almonds, walnuts, sunflower seeds, sesame seeds, macadamias

Grass-fed butter

Dark chocolate-over 72% cacao

Nut butter

Toss vegetable oils and use coconut or olive oils for cooking, (or butter-real grass-fed butter, like Kerrygold), eat salad, meat and vegetables, toss cookies, crackers, chips, and candy-make your own healthy versions.

Once you get rid of the cravings for sugar and carbs, your energy returns. Brain fog lifts. You can focus, exercise, start feeling more like your old self again. And honestly, you won’t miss it! (the sugar)

With all the great recipes out there (check out my Pinterest page) there are lots of tasty options, even desserts you won’t believe are sugar free! Snacks, even adult beverages. So go ahead, change is good in this case!

More lists are on my Pinterest page as well as quick start keto guides, yummy recipes, and more! Are you game to make the switch?

Try it and let me know how you get on. Be committed, now is a good time, while we are stuck at home. Learn to cook if you don’t know how. You tube is full of how-to videos!!

What are Chaffles? Healthy Waffles! Delicious!

What are Chaffles? Healthy and Delicious Waffles!

Most of you know I had done a previous post on Waffles being healthy. Unfortunately, due to an error on my part, I trashed that post and can never get it back.

So. I’m doing a new post on Chaffles, what they are and why they are taking the keto world by storm.

Whether you follow a keto, Paleo, or any other kind of diet, these things are delicious and nutritious, as well as versatile and easy to make.

As soon as I found the recipe, I knew I had to make them.

Whipping out my Belgian waffle maker, however, soon made me realize I had the wrong “tool” for creating the perfect Chaffle, which is a cheese and egg creation perfectly legal on all low carb diets.

The very next chance I got, I rushed out to get a Dash mini-waffle maker-that is the right appliance for perfect Chaffles every time.

See, the Chaffle is used as a bread substitute in most recipes. Each Chaffle is like a slice of bread or a bun for sandwiches, burgers, heck even tacos!

That makes them very versatile and you are going to love making and eating them as much as I do!

Important to know: the recipe makes two Chaffles, so put exactly half the recipe in your pre-heated, greased Dash mini-waffle maker.

The basic recipe for a Chaffle is one large egg and a half cup of shredded cheese. Some add a 1/4 t of baking powder to make them fluffier.

That first bite of a bread-like sandwich was pure delight. I was hooked and wanted to try all the variations one could make with this thing.

Since then, I have made churro Chaffles, chocolate Chaffles with a creamy peanut butter spread in the middle, Wonder Bread Chaffles, and they were all delicious!

You can even make dessert Chaffles like the Oreo Chaffle with a sweet creamy spread in the middle.

They are great for ham and cheese sandwiches, burgers, pulled pork…whatever you can imagine!

Play around with all the recipes and whatever you do, go get a Dash! They can be found everywhere from Target to Amazon. $9.99 is all you’ll pay!

They even make one now that can cook 4 Chaffles at the same time! Make a bunch and freeze them for grab and go meals.

Check my Pinterest board for lots of tasty varieties! All the recipes can be found there like this original one I started with.

Here is the nutrition info for a basic Chaffle: per Chaffle! Calories: 150 Fat:  12g Carbs: 1g Fiber: 0g Protein: 9g Net Carbs: 1g

Please do yourself a favor, go get your Dash, make some Chaffles and report back to me! I can’t wait to hear your thoughts, new recipe ideas, whatever!

 

 

How To Enjoy Starbucks While Following a Keto Lifestyle

How do you manage to enjoy Starbucks while following a keto diet/lifestyle?

You just have to know what to order! I went and made very good use of a Starbucks gift card that my husband won at work.

Before I went, I consulted my Pinterest board for the best keto choices (so I wouldn’t look like a fool at Starbucks ;))

Here was my order:

Heaven in a cup!!

I had to go over it with the barista-in-training, yet it was well worth the wait. Ah, heaven in a cup I tell you!!

Now the cup doesn’t tell you the whole story, it was actually a Sugar-free Cinnamon Dulce Light Frappuccino with half water and half heavy cream. (instead of non-fat milk)

I adore cinnamon and caramel, so this was perfect! And to know it was sugar-free made it also guilt-free!! I didn’t ask what kind of cinnamon they used, at home I only use Ceylon Cinnamon, it’s the best kind.

This way, I don’t get a sugar-laden, calorie-filled beverage but a sugar-free with all the good fat version and the flavor was phenomenal!!!

Another choice could have been a Coffee Light Frappuccino with half water and half heavy cream. If you look on my Pinterest board, you will see the one for 13 keto Starbucks drinks you’ll love.

Originally posted by Trading Average.

This will be a favorite site for all you lovers of Starbucks. One tip: Use a gift card if you have one, a grande rung up at over $7!!!

Cheapos like me, will continue to make my keto beverages at home for the most part, but this was a lovely treat! Of course, you don’t want to make this a habit any more than eating a whole pan of keto brownies in one setting.

Still, we all need a treat like this once in a blue moon. So I encourage you to try it yourself, don’t be shy. The baristas are very patient and work with you, you are paying them good money, after all!

Can Packaged Food Be Keto?

Although we all know that whole food is best on the Keto diet, many companies are jumping on the bandwagon to formulate packaged low-carb foods, so the question is can packaged food really be Keto?

I think it’s okay sometimes in moderation, for instance my breakfast this morning was some Skinny Pop low-carb popcorn and some Duke’s Shorty sausages.

Not whole food but not half bad either 😊

The macros worked out to 10g of carbs, 21g of fat, and 10 g of protein. There was only 1g of sugar and the sausages had no nitrates, were gluten free, no gmo, and most importantly, tasted delicious!

Here’s the backs showing nutrition info 😊

Relatively low carbs for pkg food

Remember an earlier post I showed you about the Nice cheese puffs exclusively from Walgreens? They have the same amount of carbs. One just needs to adjust accordingly the rest of the day.

Here’s the thing, with me in my current condition (on crutches, in a boot, can’t put weight on it) I need quick, convenient meals until Dave gets home at night to fix us a nutritious dinner.

Luckily, I had previously scoped these snacks out on a hungry trip to Walgreens and Dave has been making sure I have a good stock ever since! Along with these I discovered Ice brand now has delicious fizzy sugar-free waters!

Not only are they tasty on their own, they make great mixers for Keto adult beverages! Vodka has no carbs!

ICE Brand Sparkling Flavored Water

Yes, the sweetener is Sucralose, but every now and then, in moderation, I think it’s fine. Remember, I kind of practice lazy Keto, so as long as the macros fit, I call it a win!

I have a great source for more Keto snacks, it’s called Keto Farms on Amazon! Here’s a link to the article I read. https://ketofarms.com/blogs/keto/crunchy-keto-snacks-amazon

Of course, some other great snacks are real food, like cheese sticks, celery with cream cheese, salami, pickles, olives, pure peanut butter, veggies and Ranch dressing, avocados, the list goes on.

My lunch today was 2 pieces of salami wrapped around a cheese stick, a handful of baby carrots and a Tbsp of spicy hummus, a boiled egg, and a square of sugar-free chocolate with a dab of peanut butter smeared atop. 😊

My lunch

The worst thing I ate? You guessed it…the baby carrots. Luckily, I only ate about a 1/4 cup-so about 5 carbs. I know right?? But, it’s the sugar. Sometimes, I just get a craving, ya know?

What are your favorite snacks and how do you feel about the occasional use of packaged snacks? Would you, could you, or are you a Keto purist? Maybe yall can give me some new ideas!

A Quick Update

Morning everyone, and how is your Sunday going?

Today I just wanted to give you all a quick update for my readers who may not know the latest status on me and my ever-changing situation.

I may be absent, or not, due to yet another setback to my condition. I suffered a fracture to my ankle on Wednesday night. This is on top of the two injuries I was already dealing with.

This was the first night. The fracture is right of my ankle I think.

Tomorrow I see my knee doc who also does ankles, thank goodness. Hopefully he will see things my way, stabilize my ankle and go ahead with my knee surgery.

More than likely though, he will stabilize my ankle and make me wait even longer to do my knee surgery. I also had a back injury that left me with sciatica all down my right leg.

Luckily, all the injuries are on my right leg. If you want the whole story, it’s over on my other blog, Words on a Page.

I’ve been forced to sit pretty much all weekend, as it’s hard to get around on crutches (no weight bearing on my right foot) and Dave has had to do for me on top of all he has to deal with (which is a lot right now.)

What is so frustrating is that as healthy as I try to be, my body keeps falling apart!

I appreciate your prayers, and patience as I work my way through all this, I’m more likely to post on the other blog right now since I can’t cook, or create anything to write about here. Thanks again, and have a blessed Sunday!!

Healthy Peanut Butter That Delivers

Hi everyone, today I’d like to share with you a new find since I can enjoy peanut butter once again. This is healthy peanut butter that delivers on taste, as well as nutrients.

It’s called Smart Balance Creamy Peanut Butter and Oil Blend. It delivers a whopping 320mg of Omega3 ALA per serving! Of course, a serving is 2Tbs. and I never eat that much at one sitting.

This also means that I’m getting more like 4carbs per serving, not 8. If I were to eat a real serving, it would be 7g of protein, 190 calories, and 3g of sugar. So if I only eat around 1Tbs, that is cut in half for me.

My favorite way to consume this peanut butter is on a square of super dark chocolate. What a great snack!!! Of course, I could make some delicious fat bombs with it, which will likely be my next project-since I’m currently out of fat bombs. 🙁

Use it as a celery filler, make a tasty dip for keto crackers, or lick it right off the spoon, I promise, it tastes delicious all by itself!

When I was following a Paleo diet, peanut butter was off limits due to the phytic acid. I have never experienced any stomach upset from peanut butter however, so I am free to enjoy it on a Keto diet.

There is no trans fat, no hydrogenated oils, and the ingredients are simple. Peanuts, cane sugar, salt, molasses, palm oil, and flaxseed oils-a very healthy oil to have. Flax provides fiber and omega3 fatty acids, and may reduce inflammation.

If you would like to try this peanut butter, click on the link above and purchase from Amazon for under $3! You won’t regret it. Get the most from your peanut butter and try Smart Balance today!

What Do You Know About Keto?

What do you know about ketones and/or ketosis? I want to hear what your take is on the keto lifestyle, diet itself, and/or your questions regarding ketones and ketosis.

Why do you like the Keto lifestyle? Is it because it’s so easy to follow? Maybe not. Are you tired of counting macros? I am!

Is it that you have endless recipes and meal plans to follow? Um, no. If you’re like me, you are always on the hunt for something creative to eat besides the same old eggs, bacon, or salad options.

Do you know how to get into ketosis? Maybe, maybe not. It’s harder for some than others. Are you strict? Do you have good willpower to overcome your cravings? Some days, yes, somedays, not so much. Tell me your experiences.

Do you love bulletproof coffee as much as I do? What if I told you there’s a way to drink it and save your butter for your veggies, stop buying coconut oil by the gallon, and still have all the benefits of both?

Delicious coffee creamer with everything you need

Then there are the ketones drinks you simply blend with ice and water that taste super yummy, put you in instant ketosis, give you all-day energy, focus, and fat-burning mode. They are called Keto/Nat and come in several different flavors, one is surely going to please you!

Let me tell you again, if you haven’t seen my earlier posts, about these fabulous products I’m using (Actually I made the mistake of running out but they are coming soon)!! There is one you add to your coffee called Keto Crème that tastes delish, adds the necessary fats, calories, is low carb, and provides focus and energy.

Therapeutic ketones in a delicious drink form

Ask me for a 5 or 10 day sample here and let’s start you on your journey for better health! I want you to reach your goals, whether it’s that bikini body, more energy to work out, better focus throughout your day, or just developing lean muscles.

My team and I can answer any or all of your questions regarding what the products can do for you, which groups to join and get great tasting recipes, what to do if you too want to become a promoter or just a customer.

Just so you know though, promoters can earn 22% off future products, so if you love your samples as much as I did, you don’t ever want to run out (like I did, lol)!! Let’s get you fired up about Keto again, find your passion, give you energy to move and more!

Watch the Experience Keto video right here and tell me what you think. You don’t even have to be religious about the keto diet, the products just enhance it if you do!

Message me here or privately, give me a call, find me on Facebook or Instagram and let’s get you going so you can live your best life! I am lucky enough to have found these products and I want to Pruvit to you they work!

How to Prep Berries Before Freezing For Smoothies

Hoang Van for Unsplash (fresh strawberries)

How and why should you prep fruit before freezing to make smoothies and/or desserts? Because fruit and berries from the grocery store may not have been properly washed, plus who knows how long it might have been on the shelf.

Prep is easy and takes only minutes to do, it prevents your berries from spoiling and freezing maintains them for weeks.

The first step is to get a bowl of cold water and add about a 1/4 cup of white vinegar. This will kill any mold spores and other germs that may be on the fruit. Let the fruit sit in the solution for 20 minutes and then strain and rinse.

Next, line a cookie sheet with wax or freezer paper and arrange your berries in a single layer for freezing. Remove tops from strawberries and stems from blueberries. Freeze for an hour or so and transfer to quart sized freezer bag.

This step keeps your berries separated so the don’t freeze in clumps and makes them easier to work with. Now your berries are ready for recipes!

Great smoothie recipes are everywhere, from Pinterest to personal websites. I like simplicity and speed, so I opt for the easy-to-toss-together varieties!

Just this morning I made myself a quick strawberry smoothie because I am feeling under the weather and have not much of an appetite.

All I needed was a handful of frozen strawberries, a 1/3 cup of heavy whipping cream, a 1/2 cup of almond milk, and 1T of MCT or coconut oil.

Imagine smoothie with no banana, Pineapple, or oranges next to it. 🙂

A few ice cubes, some sweetener, and a dash of cinnamon later and I had whipped up a delicious, nutricious, low-carb, keto smoothie!!

Of course, you could add anything you like into your smoothie, as long as it won’t add to the carb count and/or ups the fat content. I added about a tsp of chia seeds thinking they would give me energy, but I just feel so rotten, nothing really helped.

I’m sure it’s allergies or an upper respiratory infection, strawberries will help add some vitamin C!! I got my recipe from the KetoDietApp, a great place for all kinds of keto recipes.

It was actually from NXT Modern website which compiled several smoothie recipes from other websites together in one post. Check it out here.

Alternatively, you could make a smoothie bowl like I did back in April. Start with a basic chia pudding, add frozen fruit, nuts, and coconut flakes and BOOM! Easy, delicious breakfast bowl that is low carb, keto, and high fiber.

Coconut berry smoothie bowl

Check out these recipes after prepping your fruit and let me know how you liked them!

Why You Should Taste Test Your Recipes

Do you always taste your cooking? Of course you do, and you should! Especially, if you are sharing said recipes for the public to try! Always taste test your recipes!!

This morning I tried a recipe for “Best Low Carb Chocolate Cookies” that were anything but! Now, in all fairness, we could have used different products, I slightly altered the recipe, and maybe she didn’t taste the end product to make sure they were palatable.

My results-looked better than they tasted

I did taste them however, and they were horrible! Even frosted, or iced, I don’t think these cookies were salvageable. I felt like it was an expensive waste of precious ingredients and I have to wonder if she even bothered to taste them herself.

Another admission is that this was my first time to try Swerve sweetener, I always use Pyure brand stevia for my baking. The internet is full of great recipes using Swerve, so I thought it must be all the rage. Maybe the amount called for just was too little.

The result was like eating chocolate flavored sand.

I found the recipe on Pinterest by Ditch the Carbs and from the get go, I thought 2 cups of almond flour would be excessive, so I only used one cup. I had read the reviews and many people were complaining they were too dry.

The results were skewed because the recommended time for cooking was too long, and the first 7 cookies burned, I tasted them anyway and they tasted like a dry popcorn fart.

The dough was plentiful, so I added 1/2 cup of coconut flour, mixed it in very well and cooked 7 more. (I also added a few Lilies chocolate chips to add some sweetness because they were so bitter.) The result? Like eating chocolate flavored sand!

So, at this point, I had dough with 1C almond flour and 1/2C coconut flour, still not the recommended 2C almond flour!

To the last bit of dough left I added 1 T more butter and there was no improvement at all. Dry, bitter, tasteless. I was so bummed. I kept them thinking that maybe I could use them as a crumbly topping for Keto pudding or ice cream. Ten it wouldn’t be a total loss.

Please, people, taste your recipes!! All I’m saying is, had I made them with the originally called for 2 Cups of almond flour, they would have been even drier!! I will go back to the drawing board with these, once I get over wasting so many expensive ingredients.

Check out the recipe for yourself, and let me know how they worked out for you. One other note here: I used Hershey’s unsweetened cocoa, Kerrygold butter, and Swerve granulated sweetener.

Next time I might try with the 2 cups of almond flour but add an extra egg, or some nut butter (or both), and definitely more sweetener! I’ll keep you posted! For the original recipe, click on the link here.