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Since I started the ketogenic diet and have continued to share my success with this lifestyle, a lot of you have asked me what keto is, how to start, and how to be successful, too. Way back in August of 2014, I hit a pretty low point in my life that started me out on this path of healing and using food as medicine. You can read what led up to me seeking out this lifestyle here. Is keto right for me? I bet you are seeing a lot of information about keto on social media right now. Why? Because it works and because people are becoming more and more proactive about their health, which is great! Other low carb diets like Atkins went mainstream a long time ago, but I bet you didn't know that the ketogenic diet has been around since 500 BC (the fasting aspect of it), but it hit the mainstream in the 1920s and 1930s. It was originally developed to treat epilepsy in children. Since the ketogenic diet is made up of high-fat foods and very few carbohydrates, it is believed to work by triggering biochemical changes that eliminate seizure-causing short circuits in the brain's signaling system. The diet was designed to mimic the physiologic effects of fasting -- a seizure-control method favored by ancient Greeks. Since then, physicians have believed that the two therapies share a common mechanism. [Source: Science Daily] Ok, but is keto right for me? I just want to lose some weight and maybe kick my sugar cravings. I will say this, if you are looking to keto for a quick fix, yes – it will work to drop weight and curb your sugar addiction, but once you go back to eating above 20g of carbs/sugars daily, I one hundred percent believe you will gain the weight back. It’s meant to be a lifestyle, not just a fad diet. The health benefits are so great though, I am encouraging everyone to try keto to see what it does for you: better sleep, more energy, helps with digestive issues, no more brain fog – crazy focus, alleviates joint pain, hormonal issues, anxiety, etc. You don’t have to have an autoimmune disease or epilepsy to reap the benefits of a ketogenic lifestyle. That said, I really believe if you want to try keto, to be successful you have to fully commit. And that means you will be tracking your foods daily, supplementing with vitamins and minerals, counting carbs, prepping meals, not cheating, and most importantly, listening to how your body responds to this lifestyle. My number one advice for anyone interested in this way of eating is this... KETO IS NOT ONE-SIZE FITS ALL. I had to spend six months on the AIP (autoimmune protocol) diet, eating only low glycemic index foods to realize through trial and error, and a lot of testing, that eating carbs -- even the good ones like sweet potatoes and fruits, causes a reactive hypoglycemic reaction in my body. In layman's terms, that means my body doesn't process carbs like other people's bodies do. After a carb-heavy meal, I would ride a blood sugar rollercoaster for several hours. Eating carb-heavy meals 3x a day or more meant I was riding that rollercoaster all day every day. Symptoms of reactive hypoglycemia include: heart palpitations, fatigue, sweating, insomnia, depression, headaches, dizziness, brain fog, tremors, numbness or tingling in extremities, the list covers all manners of things! For me, my symptoms mimicked anxiety and further, panic attacks. If you read my very first blog post surrounding the circumstances that led me to take better control of my health you will see that I came to keto very much through trial and error and with the help of a thorough naturopath. So this is why I say keto is not one size fits all. I started it because I had very specific symptoms that led my doctor to believe that changing my diet would alleviate some of my Hashimoto's symptoms. Every body is different though. For example, what worked for me does not work for my boyfriend, Paul. His metabolism is through the roof fast -- he can barely keep weight on. He needs those shorter burning fuels (complex carbs) to sustain his incredibly fast metabolism. He doesn't have that stored body fat to burn through once those carbs and sugars are burned for energy. Yes, he could benefit from the intermittent fasting aspect of keto, but I doubt he could sustain not eating for longer periods of time since he needs a higher level of carbs to function optimally. He's not eating high fat foods to keep him satiated for long periods of time. Some people will go into strict keto and wonder why their body is not responding like other successful keto dieters. There are so many factors that go into it and ultimately, it's science at work. Perhaps you are eating too few carbs for your body, maybe your macros need to be adjusted, maybe you are eating too much protein, or maybe ultimately you would do better with a low carb diet instead of a ketogenic diet. Honestly, I think most people would feel better and benefit greatly from a lower carb diet. We eat so many processed, sugary foods. What is even in our foods these days? I can't pronounce half the crap that we pack into foods to preserve them and I have no idea what benefits, if any they possess for the human body. The quality of our food should be way more important than the quantity, always. But I digress... You want to start keto, but you don't know how. In the next section, I will go over the steps that worked for me. Again, the caveat here is that I am NOT a ketogenic diet expert. I'm not a licensed nutritionist. If you want someone like that, please follow Maria Emmerich. She IS a nutritionist and specializes in exercise physiology. Her cookbooks helped me immensely when I started this journey. Here's the thing, I started the same way you are -- by doing research, joining support groups, buying cookbooks, talking to people who found success in it, and following influencers. Having done that, below I will share the steps that worked for me. How I found success on the ketogenic diet....
5. DRINK A LOT OF WATER. This is probably the number one tip I give people just starting out on keto. A good rule of thumb is to drink half your body weight in ounces of water daily. That's going to seem like a lot to some of you. Trust me when I say your body needs it during this time. Your body stores glycogen in water in your muscles. As your body burns through that stored glycogen and you don’t replace it because you aren’t eating carbs, your body’s water stores get depleted as well. This is why people tend to lose up to 10 lbs in the first week/month on keto and also what causes the “keto flu” or the miserable feeling that happens just before you switch over to being fat adapted. That feeling is mostly caused by mild dehydration and can be shortened tremendously just by drinking more water. [Source: My Sugar Free Journey]. Water also suppresses appetite and curbs cravings! Drinking a lot of water also puts less stress on your kidneys that are working overtime to flush all that junk out of your system. Simply put, water is life. Drink it.
6. Now that you have calculated your macros, TRACK YOUR MACROS. You can use any macro tracker or calorie counter app to do this. I use the MyFitnessPal paid version so that I can see my macro percentages for each meal, as well as set customized macros. Use whatever app you want, but just track what you put in your mouth. You might think a handful of raspberries is a nice, healthy treat at the end of the day. You would know though if you were using an app to track what you eat that, that cup of berries, although healthy, has almost your full serving of carbs for the day and will kick you out of ketosis. A food scale and a good food tracking app are going to be crucial to your success in the early stages of the ketogenic diet. Sign up for MFP and add me as a friend to see what I eat daily: Hellafied12. 7. Supplement. Now that you are eating fewer foods, your body will be lacking in certain vitamins and minerals. Because insulin levels go down during a ketogenic diet, your body starts shedding excess sodium and water when you start restricting carbohydrates. While many Americans suffer from high levels of sodium and potassium, low levels of these two salts in the body is also an issue of concern for people on the ketogenic diet due to lower levels of insulin and insulin resistance. The best way to get more sodium and potassium is to add them into your diet. Generally, people on the ketogenic diet should consider adding 2-4 grams of sodium per day. This can be accomplished in a variety of ways. Many keto friendly foods, such as eggs and lean meats, are naturally high in sodium. Sprinkling on some salt or eating some high-fat, salty foods such as bacon or making a low-carb chicken soup might be a good solution. [Source: Ruled Me] Drink bone broth -- it's delicious and is perfect for getting in that sodium and potassium. Magnesium is also an essential nutrient in the body with many key functions and deficiency is common and more prevalent in people who regularly eat a low-carb diet because it increases excretion of ions and many magnesium-rich foods are high-carb. I recommend taking a magnesium supplement, or upping your intake of mag-rich low carb foods like: avocadoes, high-fat yogurt, and low-carb nuts. I absolutely love this powder that you add to water. It also helps with sleep and constipation! 8. Movement. This one is a no brainer. Once you become fat adapted, your energy levels will soar through the roof. Use that energy to get out and take a walk, practice yoga, run a mile. Just get that hot bod moving.You don't need to train for a marathon in the first months you are keto. You don't need to exercise at all and the weight will come off, but trust me when I say movement, along with the proper nutrition, is medicine. 9. Don't be afraid to try out intermittent fasting (IF). Once you are fat adapted, you will notice you aren't hungry during the day and you can go long periods of time without eating or even thinking about food. I stopped snacking altogether after the third week. The benefits of intermittent fasting are crazy! And the ketogenic diet goes hand in hand with IF because being in ketosis helps to mimic the benefits of fasting. When you practice both, your energy will sky rocket and you will give your body and gut much needed time to heal. After about three weeks on keto, I wasn't hungry for breakfast at all anymore, so IF came naturally. I started small. One night I decided to eat dinner earlier than normal, around 5:30 PM. I made sure to eat a dinner high in lots of healthy fats to keep me full and sustain my body through the night and into the morning. I didn't eat again until noon the next day. I wasn't hungry, but I had fasted for about 16 hours, leaving myself an 8 hour window to get my macros in for the rest of the day. After a while, I worked up to a fasting window of 18:6 daily. I would have my last meal between 6-7pm and then not eat again until 2-3pm the following day. Every so often I have gone as long as 24-26 hours without eating and to be honest, it's been really easy to do. I'm to the point, where I eat a small LCHF snack in the afternoon and then fulfill the rest of my macros with one large meal a day. This is commonly referred to as OMAD (one meal a day). Switching to eating this way has allowed me to have a different relationship with food. I don't eat when I'm not hungry and I don't eat when the societal clock tells me to anymore. If it's lunchtime and my body tells me it's cool without food, then I don't eat. I call this intuitive eating. Not to mention eating this way will also melt the extra weight off, if that is your goal. If you can tolerate it, listen to you body and it will tell you when you're ready to start fasting. Make sure you're eating enough calories though please! There is a difference between fasting and eating the bulk of your calories for the day in one or two meals and going into starvation mode. If your body goes into starvation mode, it will hold onto your stored fat and you will plateau, stall, or even gain weight. 10. DO NOT GIVE UP. You should try your best not to cheat during your first few months of keto. You deserve at least that! Your body is adjusting to now burning fat and ketones for fuel and cheating will just cause your body to become confused. Piling carbs (sugar) on top of fat will just cause your body to store the healthy fat instead of burn it for energy. YOU CANNOT HALF-ASS A KETOGENIC LIFESTYLE. Eating a high carb AND high fat diet will cause you to gain weight and not lose it. Low carb high-fat (LCHF) go hand in hand. It's a delicate balance and a system that your body needs practice to understand what you want it to do, which is ultimately, burn fat over sugar for energy and optimal brain function. Stick with it. If you aren't seeing results in 2-3 weeks, change things up. Add more healthy fats. Up your water intake. Lower your protein intake. But do not give up. Our bodies are amazing and can adapt to pretty much anything given enough time. Some people take longer to achieve ketosis. Most importantly, you should be FEELING so much better. The best barometer for success should always be how you FEEL, not how you look! Those are my top 10 tips and steps for how I maintained a ketogenic lifestyle and went prescription drug-free, am now autoimmune thyroid symptom-free, lowered my bad cholesterol and raised my good cholesterol, and how I lost now 38 lbs and four sizes in just under five months. hope they help you begin a healthier lifestyle! I freakin' LOVE ramen. The umami flavor, the saltiness of the broth, the spiciness of the chili sauce - it's the BEST. But the noodles. Not so carb friendly. Here is a recipe that decreases the carbs and ups the fat so that you can make the most of your keto LCHF diet.
Most of the recipes I will post are from the 30-Day Ketogenic Cleanse by Maria Emmerich. I recommend it highly for more elevated, refined whole foods keto recipes. Enjoy! MACROS: Calories: 495 Fat 40g (73%) Protein 24g (19%) Carbs 10g (8%) Fiber 4g This was really lovely and filling! The recipe is for four servings, so you will definitely have leftovers for lunch or dinner, which I love! Less work for me :) The hardest part of this recipe is trying to soft-boil an egg at 8,000 ft altitude. Since I moved to the mountains, it's been a learning experience with cooking and baking. I'd give this attempt a 6 out of 10. Bonus! I was able to use basil from my garden that I replanted after receiving it from my GoFarm Coop share from a few weeks ago. I will also say all the produce I used in Maria Emmerich's recipes is organic, all the meat I use is grass-fed, hormone-free, antibiotic-free, nitrate-free, and my eggs come from local, pasture-raised chickens from my co-op. Very important if you are living with an autoimmune disease. Hell, it's very important no matter what! Enjoy! MACROS: Calories 380 Fat 34g Protein 12g Carbs 7g Fiber 3 g Reintroduction breakfast chilaquiles! I'm introducing corn and potatoes back into my diet, but still trying to be healthy about it. Although the corn tortillas and sweet potatoes are a poor choice for someone with reactive hypoglycemia, I need to reintroduce these foods to my body in order to get the most accurate results from my blood test in two weeks. This was delicious. Grass-fed, hormone-free ground beef, organic onions, organic sweet potato, pasture raised local eggs, dairy-free almond cheese, sriracha, organic avocado, and chives. I accidentally shook a pinch of cinnamon into the beef before I realized it wasn't chili powder...it actually made it better! Gave it a little bit of a Morrocan flair.
Ingredients 1 organic sweet potato 1/2 lb. hormone-free, antiobiotic-free beef Organic corn tortilla chips 1 organic avocado 2 pasture raised local eggs, scrambled 1 oz. dairy-free almond cheese 1/2 tsp. chili powder 1/2 tsp. onion powder Salt & pepper to taste Organic chives for garnish Instructions 1. Saute ground beef in skillet, seasoning with chili powder, salt, pepper and onion powder. Drain fat and set aside. 2. Cut sweet potato into chunks and add to skillet, cook until soft. Beat two eggs and add to skillet with sweet potatoes. Stir until mixture is scrambled. Remove from skillet and set aside. 3. Layer tortilla chips in cast iron or oven safe skillet, then build your layers of beef, sweet potatoes & eggs and cheese. Place in preheated oven at 425 degrees for 5-6 minutes until cheese is melted and heated through. 4. Cut chives and avocado and sprinkle over top for garnish. Enjoy! Forgive the messy photo! I was drooling so much making this, that I almost forgot to take a photo after I dove in :)
Ingredients 4 large zucchini, spiralized 1 Tbsp organic, cold-pressed olive oil Avocado Pesto Sauce: 2 ripe organic avocados 1 cup fresh organic basil leaves 3 cloves garlic ¼ cup pine nuts 2 Tbsp organic lemon juice ½ tsp. sea salt 3 Tbsp organic, cold-pressed olive oil Cracked black pepper, to taste Directions: 1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up. I add a little bit of salt to draw out even more water. 2. In a food processor or blender, add avocados, basil leaves, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then while the blender is still going, add olive oil in a slow stream until emulsified and creamy. 3. Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender. 4. Add zucchini noodles to a large bowl and toss with avocado pesto. Season with cracked pepper and a little Parmesan if you aren't dairy-free, serve, and enjoy! Ingredients
For the Carnitas 1-2 lb organic, hormone-free pork shoulder 1 tablespoon chili powder 2 teaspoons ground cumin 2 teaspoons dried oregano 4-5 whole cloves 3-4 bay leaves 2 teaspoons salt, or more, to taste 1 teaspoon ground black pepper 4 cloves garlic, peeled and smashed 1 onion, quartered 1 organic orange, juiced 1 organic lime, juiced 1 cup organic chicken broth (I like to make my own!) For the Avocado Crema: 3 ripe avocados 2 cloves garlic Juice of 1 lime ½ cup coconut cream (the thick stuff that rises to the top of coconut milk) 2 tbsp avocado or coconut oil sea salt to taste Directions for cooking the carnitas: 1. In a small bowl, combine chili powder, cumin, oregano, salt and pepper. Season pork shoulder with spice mixture, rubbing in thoroughly on all sides. 2. Cut and juice both the lime and orange over the pork shoulder and place cut, juiced halves in the crock pot with the pork shoulder. 3. Place garlic, chicken broth, onion, bay leaves and cloves into the slow cooker with the pork shoulder. 4. Cover and cook on low heat for 8 hours or high for 4-5 hours. 5. Remove pork shoulder from the slow cooker and shred the meat before returning to the pot with the juices; season with salt and pepper, to taste, if needed. Cover and keep warm for an additional 30 minutes. 6. Preheat oven to broil. Place carnitas onto a baking sheet and broil until crisp and crusted, about 3-4 minutes. Directions for making the avocado crema: 1. Place all the ingredients in a food processor and pulse until smooth. 2. Serve as a dollop on top of the carnitas. I used these coconut and cassava flour tortillas as an alternative to flour tortillas. If you are gluten-free/grain-free, these could be a great option for you. I found that warming them on the stove makes them more pliable and apt to break. So good! Enjoy! Ingredients
1/2 head organic cauliflower 1 Pasture-raised or local egg 1/2 ripe organic avocado 2-3 strips nitrate-free bacon Almond cheese Red pepper flake Garlic salt Ground black pepper Organic cold-pressed olive oil or Avocado oil 1. Cut cauliflower into florets and add to blender or food processor and pulse until rice consistency. 2. Add riced cauliflower to small bowl and mix with one egg until well combined. 3. Heat oil in skillet on medium-high heat and add cauliflower/egg mixture to skillet much like you would add pancake batter in round patty form. 4. Saute on medium-high heat until browned, about 2-3 minutes each side. Season with black pepper, and red pepper flake. 5. In separate skillet you can throw your bacon on high heat to fry. When finished, place on paper towel. 6. Cook cauliflower patties through so that they are crispy on the outside, tender in the middle. Add sprinkle of shredded almond cheese. Place on paper towel with bacon to soak up extra oil. 7. Mash avocado in small bowl with garlic salt. 8. Combine cauliflower "toast" and avocado mash on plate and serve with side of bacon. **You can definitely add a sunny side up local egg to this recipe. In that case, you would add the egg atop the avocado mash and serve. When you have Hashimoto's and are reactive hypoglycemic, there are not a lot of options when it comes to desserts.
Luckily, peaches have a low glycemic load AND are awesome and local here in Colorado. Have you ever had a Palisade peach? They have them at stands here by the side of the road on I-70 so I always stock up and freeze what's left from the summer. This dessert takes five minutes to make and is so warming and delicious! Ingredients 1/2 c. organic peaches from frozen or fresh Squeeze of lemon Sprinkle of stevia Dash of cinnamon 1/3 c. coconut whipped cream (I use So Delicious CocoWhip) 1. Heat small saucepan on medium-low heat, add frozen peaches, squeeze of lemon juice, stevia, and cinnamon and cook down. 2. Drain and serve with dollop of CocoWhip and a sprinkle of cinnamon and enjoy warm. Ingredients Zoodles 2 organic zucchinis Organic Cold Pressed Olive Oil Rao's Marinara Sauce AIP Meatballs 1 lb grass-fed, organic, hormone-free ground beef 1 lb organic, hormone-free ground pork 2 tbsp dried parsley 1 tsp garlic powder 1 tsp onion powder 1 tsp sea salt ¾ tsp black pepper For the meatballs, use these steps. 1. Combine all the ingredients in a large bowl, and mix with clean hands to combine. Don't overwork the meat because it'll end up making tougher meatballs. 2. Heat 1/2 tbs olive oil in large skillet. 2. Using a rounded ⅓ cup measure to portion out the meat, gently roll into a ball and place in hot oil. Repeat this with the rest of the mixture. 3. Sear the meatballs for about 2 minutes on each side, then cover and steam for 10-15 minutes until cooked through. This recipe is super easy -- I use a spiralizer to make my zucchini into noodles. Once they are "zoodles" I follow these simple steps. 1. Heat olive oil in a large saute pan on medium-high heat. 2. Add zucchini noodles to hot pan and stir for 3-5 minutes until noodles are tender. 3. Always add your salt after the zoodles are cooked, as adding salt prior to them being fully cooked can cause them to become watery and mushy! 4. Add marina sauce to small saucepan and heat through. 5. Place zoodles in a bowl, add meatballs, and cover with warmed sauce and enjoy! ** If you are able to eat dairy, feel free to sprinkle some parmesan cheese on top. If you are dairy-free like me, I use a sprinkle of almond cheese on top instead. |