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!

 

 

My Review of The “Real Good” Supreme Pizza

An Honest Review

Yes, here I sit on a Palm Sunday at 11:28 having gone to church early this morning and I’m watching the Imaginarium of Dr. Parnassu, and I’m eating pizza…real pizza with cheese,and pepperoni, and other stuff and it tastes amazing!

Personal size pizza, I was only supposed to eat half…oops!

This is the new phenomenon called “Real Good” pizza and the crust is made from chicken!! Look this thing is the real deal,  it’s like the perfect meal for the keto lifestyle.

I cooked in the oven just long enough for the edges of the cheese to get dark brown and crispy, and if you can get used to your “crust” not being crunchy because it’s not bread then this pizza’s for you!

Check out this chicken and Parmesan cheese “crust”!

You can see from the picture that they pound the chicken into the flat crust but it doesn’t get hard or robbery or crunchy, just tastes like chicken breast. And the toppings are your traditional pepperoni, peppers, sausage, olive, onions, (which I picked off), and mozzarella cheese.

The whole pizza is only four carbs and it’s a personal pan pizza size pizza! Wait, my bad, half a pizza is a serving. Oops, I ate the whole thing, save the bites my doggies had and one for my hubby to try. So, I had closer to 8 carbs and 50g of protein.

I can’t wait to share this with Stephanie! They have created the perfect lunch, dinner, snack food!

Here’s the thing though, you HAVE to follow the directions. You literally take the plastic wrap off, leave it on the cardboard, and put the whole thing on a cookie sheet. Cook for 27-30 minutes (until the cheese is bubbly and melted, take it out and cut it with a pizza cutter and voila’!!

Therefore, my vote is a resounding 10 out of 10 for this “Real Good” pizza. It can be purchased at Walmart where you find the other frozen pizzas for under $6!

Not bad for a complete meal, although, if I had been thinking straight and had read the serving size correctly, I would have eaten half the pizza with a nice side salad.

Maybe I will reach out to the company and share my review for a coupon or something. 😊 Anyway, do go and try one of the three varieties available and tell me what you think. Personally, I know you’re gonna love it!  ❤

How Fat Bombs Help To Keep You Thin

I know, I know…I didn’t wait for your responses, but to be fair, no one had one about my name change except for my son’s girlfriend who didn’t see my blog before I did the name change. She liked it and so do I…for now, I will leave it and see what happens.

So today I thought I would post a picture and a recipe of one of the easy fat bombs I’ve been making and then tell you about one of those “happy accidents” that happen when you tweak a recipe and it comes out waaay better than you imagined.

These I got off of Pinterest from Living Well Mom and even they were tweaked a little since I used cashew butter instead of almond butter. I halved her recipe and made half like this with my cute silicone heart molds and the remainder of the “batter” I added heavy cream and pecans to and OMG! They came out tasting like creamy, delicious, pudding pops and I had to stop myself from overeating them! Mine also have a little bit of Pyure brand stevia in them, a totally all-natural sweetener.

Not beautiful but oh-so-delicious, melt-in-your-mouth goodness!

The plus to eating fat bombs on a Keto or Paleo diet plan is that they actually help you BURN fat, curb sugar cravings (wha?), and boost your metabolism so why not enjoy one or two a day? The science behind it has to do with coconut oil having MCFA’s (medium chain fatty acids) which are very effective at obliterating fat. Also, they support your immune system due to the lauric acid in the coconut oil (wonderous stuff, no wonder I eat it by the tub!) And since you need your macros to be at least 50% of your daily intake to be from good fats, these little gems help you fill the bill!

So for me, eating such a restrictive diet makes these a treat I look forward to, heck, I may have one after breakfast and one after supper, as long as I get that fat in somewhere during the day. It is so hard reversing my thinking to eating more fat than anything else, after a couple of years eating more plant-based, higher protein diet. Yet, the scale shows it is working! Five pounds lost my first week!

These are so easy to make too, just click on the Pinterest link above and it will take you to the recipe on Erika’s site. Thanks to recipes like hers, I am sure I can continue to eat this way for a few more weeks. I just wish the weather would warm up so I could start walking. I’m doing all the exercises the doctor and PT gave me, yet I don’t feel like they are enough. I have been making trips to the store, just to get some extra movement in my day on top of the exercises and housework I do on a regular basis. 😉

Do try these easy fat bombs, play around with the recipe and let me know what you think! Use any kind of nut butter you can tolerate, add nuts (or don’t), slip in an essential oil (like peppermint) or an extract, in other words, go crazy! I want to hear what you made and how they turned out. Post pictures and leave comments.

For more wonderful information on how to benefit from a Keto diet, read this great book I’m currently reading called Keto Adapted by Maria Emmerich. It is so far a fantastic read. In addition, it was free and she includes recipes at the end of the book. If any of you want a copy, I can email you one-I am reading it on my iPad in the iBooks section.

 

A Late Week Post

HAPPY NEW YEAR!

Sorry I’m so late getting my first post of the new year out! I have been busy though.  Yesterday I pitched an idea to a magazine concerning living with PKD and how I want to get the word out to a bigger audience just what PKD is and why it deserves finding for research and development just like the big boys like The Susan G Komen Foundation for breast cancer or The American Lung Association. Wish me luck because it’s something I’m passionate about and it’s also a paid opportunity. My essay was over 1000 words, so it counts towards writing more as well!

I’ve also been making breakfast recipes in the kitchen so I don’t get bored with the same old thing. Tuesday I made a vanilla chia breakfast bowl with made ahead vanilla chia pudding, then topped it with frozen blueberries and Van’s Cinnamon Heaven cereal. Ok, it was their recipe-I just copied it and made it on a much smaller scale.

My vanilla chia breakfast bowl

Sometimes, you just gotta have a carb though and I found a healthy, gluten free pancake I just had to try. The flour used is brown rice flour, and the other ingredients are just as healthy-blueberries, banana, coconut milk, cinnamon, and a couple of tsps of baking soda.

Blueberry, banana, cinnamon pancakes

They turn out so fluffy and the recipe made 8 decent sized pancakes. I plan to freeze them because I could barely eat one! They are a little dense, but delicious too! They would have been better had I had a full cup of blueberries like it called for and if I would have used 100% pure maple syrup but instead I used about a teaspoon of molasses. Of course, I also used some Kerrygold grass-fed butter when they were nice and hot…mmmm! It really hit the spot.

I found the recipe on my Pinterest board under Everything Paleo by a site called North South Blonde, they are vegan, gluten free, and Paleo. Here is the recipe:

Blueberry Banana Cinnamon Pancakes (Vegan, Gluten-Free, Paleo)
Recipe type: Breakfast / Brunch
Prep time: 5 mins Cook time: 15 mins Total time: 20 mins
Serves: 6

Ingredients
1 cup blueberries
1 large ripe banana
¾ cup almond milk
1½ cup brown rice flour
2 teaspoons baking powder
1 egg OR 1 tbsp ground flaxseed and 3 tbsp water
1 teaspoon cinnamon
pinch of salt
Instructions
Mix all of the ingredients in a large mixing bowl.
Heat a large frying pan with a tsp of olive oil (or coconut oil if desired) on medium-high heat. Once the pan is hot, pour in the batter to form whichever size of pancake you’d like – large or small for the littles. Cook for a few minutes on each side until golden brown in colour. Make sure heat isn’t set high so pancakes don’t burn. Use a spatula to check colour underneath. Remove and serve and repeat for remainder of batter.
Top with more blueberries, cinnamon, and pure maple syrup.

Try these pancakes and let me know how you like them!

Other than that, I’ve been getting a little stronger each day, I’ve been making it to about two o’clock before needing to rest my neck and take my pain meds and muscle relaxers (1/2 dose and down to twice daily). I’m waiting for a call back from the doctor to find out if I can resume some of my normal activities, and also what happened to my physical therapy? If I’m done, that’s fine but I got no notification, no call or anything! Maybe I’ll call them directly about that!

i have not figured out what my plan for the new year is on the blog, but I do know I want to discuss PKD a lot more as well as CBD and the future of legalizing marijuana among other things. I want to earn money for writing, so I will be working harder toward that goal. I’m ready for my husband to retire! My creative writing is coming along as well and I want to start submitting stories on a regular basis and figure out a tracking system so I know what I’ve sent out and where. I want this year to be healthy, productive and fun. That is why I will probably take a class or two in something fun, like learning to draw, just because I’m still interested in that.

i hope you all achieve your goals for the new year! My posts may be sporadic as I figure some things out but I’ll be back, for now I’m staying indoors because like much of the nation, it’s chilly here on the patio!