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The Red Tea Detox

3-Day Keto Food Diary w/Macros

Posted on January 20, 2019 By In Diet With no comments

I made a delicious new low carb recipe, had a keto starbucks coffee, went out and had low carb beers, picked up some easy keto takeout this week… and got some great exercise in too! πŸ™‚

Keto SnacksHere’s a three day keto food diary complete with my MyFitnessPal logs so you can see how my macros worked out on each of those days.

The goal is 20 net carbs max and 70% fat minimum, and I keep it THAT simple.

One of the three days I went over my 20 net carbs a little, but it didn’t affect my ketone levels – and I’ll show you that too.

I don’t ever stress over the numbers, but you will notice in my food diaries that I ate super low carb otherwise knowing I was planning to go out and might go over a little. πŸ˜‰

My Keto Meals on Wednesday

I finally had a little free time to get in the kitchen and try that Keto Biscuits & Gravy recipe from the Southern Keto Cookbook.

And WOWSA was it ever amazing – and so simple to make!!

Keto Biscuits and Gravy - Low Carb Breakfast Ideas

I got this new cookbook at Natasha’s book signing & keto talk event in Nashville last week. All of her recipes are super easy with everyday ingredients.

Southern Keto Cookbook by KetoIsLife

Her recipe for Keto Drop Biscuits is PERFECTION.

They are crisp on the outside, and soft & fluffy on the inside. The best low carb biscuits I’ve ever had. πŸ˜‰

Keto Drop Biscuits

The recipe made 10 biscuits and a large batch of sausage gravy, so I had it for both breakfast and dinner.

In the afternoon I snacked on Cinnamon Pecan Crunch keto granola from Lolli’s Low Carb Granola (that’s our discount link).

That stuff is delicious, and this flavor is only 1 net carb per serving. πŸ™‚

Keto Sweets - Gluten Free Low Carb Granola

I also had four coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer on Wednesday. Here’s how I logged those meals…

Wednesday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

1938 Calories
19 Net Carbs
Protein: 55 grams
85% Fat, 11% Protein

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 11% of my total daily calories, yet I had 55 grams of protein. The recommended daily amount of protein for women is 46 grams a day.

So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explanation & illustration of proper macro ratios:

Keto Macros & Tracking Made Simple

 

My Keto Meals on Thursday

I knew I was going to go out Thursday night so I kept my meals super low carb that day. Starting with an easy keto breakfast of cheesy eggs.

I made 5 eggs with colby jack cheese, scrambled in butter – then made two smaller meals out of that. I can only eat about 3 eggs at once, but I had a super busy workday to get through. πŸ˜‰

Eating Clean for Ketone Testing

I also had some of Lolli’s Low Carb Granola – my favorite flavor: Peanut Butter Macadamia! – at my desk while I was working. πŸ™‚

I love the bigger chunks in the bag, they’re like fresh baked cookies!

Gluten Free Keto Granola

For dinner I had another serving of the Keto Biscuits & Sausage Gravy I made the day before, which made for a quick & easy meal before I headed out.

Keto Breakfast - Sausage Gravy and Biscuits

Then I went dancing for HOURS during which I had a little too much Michelob Ultra, lol.

It’s 2.6 carbs per 12oz bottle, and I had 4 1/2 of those – I didn’t finish my 5th beer.

That’s a lot for me. Three beers is my usual limit. πŸ˜›

Keto Night Out - Michelob Ultra Low Carb Beer

I also had 5 coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer on Thursday. Here’s how I logged those meals…

Thursday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

2087 Calories
27 Net Carbs
Protein: 78 grams
75% Fat, 18% Protein

My Keto Meals on Friday

I stayed in the city on Thursday after dancing all night, so I stopped at Starbucks on the way home the next morning for a BIG iced coffee. I needed it, lol. πŸ™‚

I ordered a Trenta (31oz) iced coffee with no classic syrup, 1/3 cup of Heavy Whipping Cream, 4 pumps of sugar free vanilla and 5 pumps of sugar free cinnamon dolce.

Keto Starbucks Order

Some people count 1 carb per pump of syrup, but I don’t. I just log the amount of HWC (Heavy Whipping Cream) I get in mine. At 0.4 carbs per TBSP, mine with 1/3 cup of HWC comes to 2.1 carbs.

I also got take-out on the way home: 3 fried eggs, 3 pieces of grilled tenderloin and an order of bacon. This is from a little local “greasy spoon” in my town.

Zero Carb Keto Takeout

I had the three eggs, one piece of tenderloin and one piece of bacon for breakfast with the rest of my iced coffee.

My great dane got ONE of those bacon slices. πŸ˜‰

Then I made cheesy eggs in the afternoon and had that with another piece of tenderloin.

I couldn’t finish it all, so I had the 3rd piece of tenderloin with the rest of my scrambled eggs before I went out dancing again.

My Easy Keto Meals - Low Carb Food Diary

This time I only had three beers. πŸ™‚

And later that night I finally ate that string cheese I got at Starbucks with a handful of the low carb granola – just for a quick bedtime snack.

I also had four coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer on Friday. Here’s how I logged those meals…

Friday’s MyFitnessPal Keto Food Diary
MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

2107 Calories
19 Net Carbs
Protein: 116 grams
70% Fat, 26% Protein

 

Even with the “log it or don’t log it?” sugar free syrups from Starbucks (I don’t personally count them) and going over my carbs a bit with low carb beers, neither of those things affected my ketone levels – or knocked me out of ketosis.

Testing Keto Levels for Ketosis

I use the Keto Mojo Glucose & Ketone Testing Kit to check my ketone levels, or test various foods. We have a 15% off discount coded in my affiliate link here. I love mine!

 

You probably noticed in my MyFitnessPal logs above that it said I “earned extra calories from exercise” those last two days. I don’t actually count calories, but that shows up because I have my Fitbit synced to my MFP account.

Fitbit Exercise Goals

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The biscuits & gravy were a NICE treat this week. Of course since I made the full recipe I had to eat it for several meals. πŸ˜›

It was SO nice to get out dancing too! I rarely drink, but I enjoy Michelob Ultra or sometimes rum & diet coke when I’m dancing – or in the summer out on the lake.

The dancing was GREAT exercise. My thighs, calves, hips & butt are really feeling the two nights in a row of dancing for HOURS in 4″ heels, lol.

What a workout!!

How are things going with you?

I would love to hear if you’re participating in the keto challenge, how things are going so far, or if you have any questions about the keto diet…

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. I just had a DELICIOUS but super easy low carb dinner. Stay tuned, I’ll show it to you in my next food diary – along with a GREAT keto grocery find from Kroger. πŸ˜‰

 

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The Red Tea Detox

Your Biggest Keto Questions? I’m Attending the Metabolic Health Summit (For You!)

Posted on January 16, 2019 By In Diet With disabled comments

It’s time for the Week Two Weigh-In if you’re participating in the 2019 Keto Challenge! You can post your progress in the group thread, or here on this post if you prefer. It’s never too late to join in! See the challenge details here.


Metabolic Health Summit 2019 – Long Beach, CA

I’ll be heading to LA in a few weeks to attend this amazing “keto science conference” and I want to bring YOUR questions with me!

Metabolic Health Summit 2019 Keto Conference

I’ve always been fascinated by the science behind the ketogenic diet, and even more so lately as I’ve been watching new research emerge and testing new things myself.

There are so many recent developments in the research and clinical practice of keto medicine, most of which you just get bits & pieces of – and that’s if you happen to come across them on the web.

And of course there’s tons of misinformation floating around online too, leaving people with A LOT of contradictions & questions!

The Metabolic Health Summit is “where keto meets society.” They bring together the world’s most respected scientists and clinicians to share their research and their results in clinical studies on the ketogenic diet and various metabolic therapies.

 

Topics covered at this event include fact-based findings on keto medicine and nutritional/metabolic therapies such as:

  • insulin resistance
  • hypertension (high blood pressure)
  • cholesterol
  • type 2 diabetes
  • cancer
  • brain tumors
  • hypertension
  • inflammation
  • alzeimer’s
  • autism
  • epilepsy
  • mental health disorders
  • testosterone problems
  • cardiovascular health
  • hormonal function
  • autoimmune disorders

And much more, including weight loss and nutrition of course – covering the whole spectrum of keto science and therapeutic nutrition!

You can scan over the schedule & topics for MHS 2019 here:
https://metabolichealthsummit.com/pages/tentativeschedule

To say I’m excited about attending would be a HUGE understatement. πŸ˜‰

Metabolic Health Summit 2019 Keto Conference

 

What first piqued my interest in the event was a series of live videos and interviews leading up to this event, where they were specifically talking about Dementia and Alzheimer’s, and studies on the use of exogenous ketones to improve cognitive function in those patients.

I’ve mentioned a few times that I’ve taken a HUGE interest in this after reconnecting with my father recently.

This is a terrible picture of me lol, I was fresh off a day at the river!

Rebonding with my father over FBomb all natural keto fat bombs

At the point that we reconnected last summer, he hadn’t eaten solid food in almost two years. I discovered though that he LOVES the all natural nut butter packets and I’ve been finding ways to get a variety of nutrients in him with my “keto stash” of liquid or soft foods!

I was really inspired by the studies and results of a ketogenic diet for cognitive function in older patients in those studies, and have witnessed DRAMATIC improvements in my own father in short time too – specifically with his short term memory and level of alertness.

Some of the things that have worked well so far are the FBOMB Nut Butter Packets (his favorite!), Ketologie Keto Shakes (which have collagen and MCT in them), and also Pili Nut Butter – which is made from a very nutrient dense nut.

Keto Liquid Diet Options

While I don’t expect to “save” my father, seeing IMPRESSIVE improvements in his cognitive function is both encouraging and interesting!

At this point it’s all about daily health & happiness, or simply: quality of life.

The fact that I’ve found things he ENJOYS (that also improves his health and daily life) makes our visits fun for us both. πŸ™‚

The Videos That Piqued My Interest

I think you’ll really ENJOY the Interviews and Educational Videos on their YouTube channel. I did! Those alone will answer A LOT of your burning questions on health issues as they relate to a ketogenic low carb diet (or vice versa).

Those are the videos that really pulled me in, and encouraged me to do more testing – both on myself and on my father. The fast results have just piqued my interest even more!

My Own Testing & Experiments

I’m not sure how much of this I’ve talked about publicly, or whether I’ve put it in one place where everyone would have seen it, but…

When I test a food, it takes me SIX FULL DAYS to do a clean keto testing experiment. When you’re doing true “clean testing” you only introduce ONE single new thing into your diet at a time.

Since it can take up to 72 hours to fully metabolize the foods you eat, I will eat super simple for three full days prior to doing a test.

This gets my body into optimal ketosis and at baseline levels. I then test ONE food, and otherwise continue eating super clean/simple for another three full days after.

During which there’s a lot of finger pricking and testing of course! πŸ˜›

Blood Glucose and Blood Ketone Testing

I use the Keto Mojo Glucose & Ketone Testing Kit and we have a 15% off discount coded in my affiliate link here. I love mine!

This allows me to see how any given food or “keto product” affects me, impacts my blood glucose levels and ketone levels, and whether I experience any side effects from certain ingredients.

When I first tried Lolli’s Low Carb Granola for example, she had FOUR flavors. I tested each flavor individually, six full days per test, which took me almost a month! (lol)

But by doing such a “clean test” I discovered that not only are her products VERY keto friendly, they actually *improved* my ketone levels!

Of course they were delicious at first bite, but I like to KNOW if foods are truly “keto friendly” – or not. πŸ˜‰

~

Most of the time I stick to simple foods that I know WORK for me: raw pecans, berries in moderation, eggs, salmon, meat and greens (plain, just salt & butter), etc.

And of course I also enjoy the all natural macadamia nut butters myself, especially when I’m on the go or traveling – or hiking. They’re super convenient, satisfying and a perfect “energy shot” when you’re fat adapted. πŸ˜‰

Fat Bomb Fairy - Spreading the FBomb Love!

In addition to hearing the science and studies that may benefit my father from the top physicians & scientists around the world (not just some random internet page)…

I’m interested to learn more from the case studies about the health benefits of intermittent fasting and also exogenous ketones (when to use them, and when NOT to).

Plus how to identify “food culprits” and properly test for intolerances or issues. And GUT HEALTH – I want to learn EVERYTHING that I possibly can about gut health! πŸ™‚

One of the things I’m SERIOUSLY considering testing next is an all liquid keto diet. I’m thinking I’d like to try it for maybe 3 full days – with various broths, shakes, and maybe the liquid nut butter packets as well.

Why all the testing?

I suppose I went backward with this by not prefacing that first, lol – apologies.

I’ve mentioned here and there I’ve had some issues over the last year. Not just with long periods of weight loss stalls and odd weight fluctuations (even in ketosis), but also with my overall health.

Lately I’ve experienced inflammation again for example. But why?

While I’m working with my doctor on all the “usual things” I’m also very interested to experiment myself – and learn more about gut health issues, ingredient triggers, the benefits of going dairy free or doing intermittent fasting, etc.

All of course in clean testing “one thing at a time” mode, which requires tons of patience and discipline. πŸ˜›

So yes – I’m STOKED about the Metabolic Health Summit!

I’ve been eating a ketogenic low carb diet for almost 8 years now, by the way. Even at my lowest weight, way below my goal weight actually, I continued “eating keto” for health reasons.

I was in a near fatal car accident when I was 20 years old that resulted in a head trauma and back injury. I’m deaf on one side and have regressive memory loss, but worse than that was the chronic pain from my back injury.

The older I got the less mobility I had as it turned into inflammatory arthritis, sciatica, and all the symptoms of fibromyalgia.

Prior to switching to the keto diet there were days I couldn’t even lift my coffee cup to my mouth. I was in constant debilitating pain.

And now?

I got back up on a water ski for the first time in 23 years, LOVE hiking and rock climbing, and can dance for hours in 4″ heels. πŸ™‚

I never in a million years would have dreamed that I could live a FUN active lifestyle again. It’s amazing to me how something as simple as your diet, the foods you eat, can impact your life SO much!

Like I said, I find this all deeply fascinating…

So much more information is available now than ever has been before. All of my adult life I honestly just thought food was for eating and for enjoyment. The concept of “food as medicine” (outside of weight loss being a healthy thing) never actually occurred to me.

Experiencing those results firsthand has me HUNGRY to learn more! Pun intended. πŸ˜‰ lol…

What are YOUR biggest science & health questions or concerns as it relates to a ketogenic low carb diet?

Leave a comment and let me know. I’m taking notes and taking a list of questions with me to the Metabolic Health Summit conference – and will share the answers and information I learn there with you…

I’m curious: do you eat keto simply to lose weight or maintain your weight loss, or are you using nutritional ketosis for health reasons too – like I am?

NOTE: I personally don’t think you should EVER do anything just because everyone else is doing it, or because someone said it works for them. Knowing WHY you should test something, and what works for YOU (or with your combination of issues/needs) is the key to being the healthiest version of yourself. πŸ˜‰

Agree?

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. Don’t forget to weigh in this week! πŸ™‚

 

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The Empowering Neurologist – David Perlmutter, MD, and Dr. Matthew Phillips

Posted on January 14, 2019 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

While there certainly are various medications that prove somewhat helpful in the treatment of symptoms associated with Parkinson’s disease, it’s important to recognize that these medications are not actually treating the underlying disease itself.

We now understand that one of the pivotal mechanisms in Parkinson’s disease is the compromise of energy production at the mitochondrial level. This ultimately manifests as various problems, not just in the brain but throughout the entire body. With this understanding, specifically targeting mitochondrial function makes sense as a way of addressing this fundamental and underlying abnormality in Parkinson’s.

As many of you are aware, the ketogenic diet has been demonstrated to enhance mitochondrial function. As such, it should be considered as a candidate for treating a disease like Parkinson’s. In fact, this is the subject of a recent interventional trial in which actual Parkinson’s patients were placed on a ketogenic diet, under the direction of Dr. Matthew Phillips.

Today, Dr. Matt Phillips visits The Empowering Neurologist to discuss his recently published research, in which he demonstrates powerfully positive results in Parkinson’s patients placed on a ketogenic diet. How wonderful it is that we are now seeing published research dealing with nutritional interventions, especially in these challenging situations.

And for more of the latest on Parkinsons’s disease and the ketogenic diet, visit my focus pages for both here on this website.

The post The Empowering Neurologist – David Perlmutter, MD, and Dr. Matthew Phillips appeared first on David Perlmutter M.D..



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Keto Macros, Meals & Meetups: A Fun Day In My Low Carb Life!

Posted on January 13, 2019 By In Diet With disabled comments

I’m supposed to be out dancing the night away at a Willie Nelson all-star tribute concert (and mainly because one of my favorite bands was performing there!) but I ended up staying in (and out of the cold rain) tonight… so I thought I’d write and share my FUN update with you instead. πŸ™‚

Keto SnacksI’ll share a photo tour of my keto meals for yesterday too, including my MyFitnessPal log and keto macros to give you some real life examples.

I think it helps to see what other people eat, and also how they log it.

I got some GREAT new keto meal ideas myself yesterday, and can’t wait to get in the kitchen and try them out.

I know that sounds crazy coming from me, but yes: I’m inspired to do some cooking! πŸ™‚

I went to Nashville last night for the Southern Keto Cookbook Tour event to support my friend Natasha on her first of four talks about her cookbook & keto journey.

Natasha Newton @ketoislife and Lynn Terry @lowcarbtraveler

This is Natasha’s book: Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle and I was seriously moved by her kind words in my copy! ❀

Southern Keto Book Tour - LowCarbTraveler

So much weight lost, so many personal battles won, so many new friends made… that’s what the keto community is all about! ❀

 

I’ll tell you more about the event and what I’m inspired to cook first from her new cookbook in a second. Let me back up and share how my day went in proper order, though. πŸ˜‰

I had a busy morning of work before I headed to Nashville yesterday, so I whipped up 5 eggs scrambled with cheese – which I made two smaller meals out of.

I knew I was going out to eat for dinner, and on those days I try to eat super low carb and clean otherwise, to account for any hidden carbs in restaurant meals.

My Easy Keto Breakfast

I had to wrap up work and head out early so I just snacked on some FatSnax keto cookies while I was doing that later in the afternoon – just so I could get by until what I knew would be a fabulous dinner!

I hosted a Keto Dinner Meetup before the book signing event, and met up with three other ladies in the Middle Tennessee area for a meal at Outback Steakhouse.

Nashville Keto Meetup with LowCarbTraveler

We all know each other from Instagram, but this was our first time meeting in person – and it was great fun! πŸ™‚

I had a beautiful 12oz fatty ribeye with grilled asparagus…

Easy Keto Dinner at Outback Steakhouse

Most of us had the steak & asparagus, with a caesar side salad as the second side. Gina had a salad entree that looked delicious!

Keto Side Salads - Low Carb Restaurant Meals

Note: Outback adds a “vegetable butter” to their broccoli that makes it FOURTEEN carbs! You could get the broccoli without that, but you’d have to special request it. see nutrition facts

I brought treats to share with everyone too. πŸ™‚

First I passed out FBOMBS, because you’ve probably noticed those are practically a staple in my own keto diet – and I love letting people get to try them.

I also like teaching people the best ways to enjoy them: drizzled over things when you’re at home, or when you’re on the go – using your body heat to make them super yummy!

Fat Bomb Packets for Keto Life On The Go

I also brought my favorite Keto Granola to share, which was sent courtesy of Lolli’s Granola for us to all enjoy. πŸ™‚

So I had the waiter leave our “bread plates” on the table to use for dessert…

Best Keto Granola - Taste Testing at Nashville Keto Meetup

She has a discount coded into my affiliate link for you here.

Dessert was DEFINITELY the highlight of our keto dinner meetup! 😍

Everyone LOVED it!! πŸ˜‰β£β£

Keto Taste Testing at our Meetup - Keto Granola Dessert

⁣⁣Lolli has a discount coded into my affiliate link for you, so you’ll see it automatically at checkout when you use this link: http://lollislowcarbgranola.com/lowcarbtraveler πŸ’• ⁣
⁣
The Cinnamon Pecan Crunch is only 1 net carb per serving. That and the Peanut Butter Macadamia (2 net carbs per serving) are MY two favorites.

Keto Peanut Butter Macadamia Fat Bomb
⁣
All of her granola flavors/recipes passed my blood glucose & ketone testing with flying colors too. βœ”β£
⁣ ⁣⁣
Such a great snack and nice treat, and makes delicious cereal. I really love the texture, and she totally nailed the flavors. The Peanut Butter Macadamia is like fresh baked cookies straight out of the oven with a nice nutty crunch! ❀ ⁣⁣

Although I will say the granola was a close tie for me next to that thick, fatty ribeye steak… πŸ˜‰

Ribeye Steak - Fatty Meats for Keto Diet

You really want the fatty meats on a keto diet – chicken wings and thighs with the skin on instead of chicken breast, ribeye instead of sirloin steak, salmon instead of white fish, etc.

The goal is to keep protein at 25% max of your total daily calories, and get at least 70% of your daily calories in healthy real-food fats.

You can see an example of that in my MyFitnessPal log for yesterday, and also see how I logged my keto meals for the day:

MyFitnessPal Keto Food Diary with LCHF Macros

Ideal Keto Macros Made Simple – Explanation & Illustration

How To Get Net Carbs in MyFitnessPal

 

As you can see in my food diary above, I had 134 grams of protein (way more than the recommended daily amount) yet still kept it right around 25% of my total daily calories. This is key. πŸ˜‰

So it’s not LOW protein, or HIGH protein – but rather you go by ratios or percentages since some proteins are also fats, like eggs and salmon and dairy and ribeye steak.

Keto Macros in MyFitnessPal

 

After our dinner we all headed over to Barnes & Noble for Natasha’s keto talk and book signing.

While I was waiting for it to start and catching up with my friend Ginger, I was browsing through it and saw KETO BISCUITS & GRAVY recipes!! 😍

And all of her recipes are so EASY with super simple ingredients.

Keto Drop Biscuits Recipe in Southern Keto Cookbook

Yes!! 😊

I’m actually excited to dig in and do some cooking 😳 lol. βœ”

I had so much fun going to see Natasha talk on her new Southern Keto Cookbook last night. Getting to see other local keto friends in person, and make new friends too… made it a fabulous night! πŸ™‚

It’s an amazing cookbook and a GREAT contribution to the keto world. You can find her new book in both print & digital formats on Amazon now at: https://amzn.to/2ChHIDw

Southern Keto Cookbook by KetoIsLife

I didn’t finish my granola at dinner last night, so I had the rest of it for breakfast this morning. I didn’t finish that HUGE steak either, but I did eat the rest of it on the drive home later. πŸ˜‰

Easy Keto Treats & Sweets

The Lolli’s Granola was a HUGE hit at dinner last night. Everyone I share it with has LOVED it, and is totally blown away by how fresh it tastes and how delicious it is. πŸ™‚

Gina posted this in her Instagram stories after dinner:

Lolli's Low Carb Granola Keto Taste Testing

πŸ™‚

I hope you enjoyed my story, my meals & pictures, and that the way I logged those meals proved helpful to you. If you have any questions just let me know…

How are things going with you?

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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CBD and Osteoporosis β€” New Insights

Posted on January 13, 2019 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

Osteoporosis and low bone mass (osteopenia) represent a major public health threat here in the United States, affecting over 53 million American women and men aged 50 and older. To be clear, this represents more than half of the people in this age group.

Certainly, the main issue that people become concerned with when discussing osteoporosis is the dramatically increased risk of associated bone fracture, of which fractures of the vertebrae are the most common. Of course, associated hip fractures remain extremely important as well. In fact, as published in the Journal of the American Medical Association, nearly 65,000 women die from complications of hip fracture each year, and the risk of death within the first 6 to 12 months after hip fracture is an astounding 25%.

There are certainly many factors that contribute to abnormal thinning of the bone, like inadequate vitamin D, vitamin K, calcium, magnesium, and weight-bearing exercise. New research is honing in on the actual mechanisms that degrade bone. The density of bone, to a significant degree, represents the balance between the activity of two types of cells. Osteoblasts, which are involved in producing bone, andΒ osteoclasts, which are the cells that degrade bone.

New research has identified a cell receptor on osteoclasts that, when activated, increases their activity and speeds bone degeneration. This receptor is known as the GPR55 receptor. In laboratory animals, administration of chemicals that stimulate this receptor turn on the action of osteoclasts, and subsequent loss of bone density.

One might assume that using an antagonist, or a chemical that blocks the GRP55 receptor, would reduce the activity of osteoclasts and help preserve bone density. In fact, that is specifically what was demonstrated in a study appearing inΒ Proceedings of the National Academy of Sciences. In this study, the researchers demonstrated that cannabidiol (CBD) specifically blocked the activation of this receptor, and this effectively, and quite dramatically, reduced the activity of the osteoclasts, the cells that degrade bone.

Keep in mind that bone density represents the balance between making bone and degrading bone. When the cells that degrade bone, the osteoclasts, are inhibited, it allows the osteoblasts to work more effectively, tipping the balance in favor of increased bone density. This has been clearly demonstrated, at least in laboratory animals.

Further, other researchers have shown that bone healing after fracture takes place much more quickly, again in laboratory animals, when exposed to CBD.

As it relates to humans, there certainly isn’t much clinical research that yet verifies the utility of CBD in terms of reducing bone thinning or healing a bone fracture. Nonetheless, the idea of extrapolating from animal data is certainly nothing new in medical research. My purpose in presenting this information is simply to raise awareness as to where we are, currently, in this science. It is vey exciting, especially as we look towards the future in terms of what CBD, a naturally occurring chemical, could bring to the table for providing us with tools to treat many of the most severe maladies of our times.

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Super Simple Keto Foods & Easy (Versatile) Low Carb Bread Recipe

Posted on January 11, 2019 By In Diet With disabled comments

Did you weigh in this week? I’m really behind, so apologies for not writing before now! I posted the Week One Weigh-In in our Facebook Group if you’re participating in the 2019 Keto Challenge with us, or you can weigh in here on this post instead if you prefer…

Keto SnacksWe started the challenge a week ago Wednesday. You can see what I had on Wednesday and Thursday.

And here’s what I ate on Friday and Saturday – those were my last two updates.

This week I’ve been eating super simple, so I’ll just give you a quick photo tour of my keto meals.

I cooked a little too! I made one of my all time favorite keto recipes. πŸ™‚

My weight is fluctuating a little this week, it’s doing that normal hold/fluctuate thing you’ll often notice during week two and/or three. That’s totally normal – it’s just your body adjusting to the initial weight loss.

The key is to power through that spell and just keep doing what’s obviously working!

My Super Simple Keto Meals This Week

Quick, easy low carb finger foods make for a good lunch on busy days.

This was 45 grams of raw pecan halves, 1.34 ounces of colby jack cheese sliced off the block, 2 ounces of Oscar Mayer rotisserie chicken slices. πŸ˜‰πŸ˜‹

Keto Snack Plate - Low Carb Lunch Ideas

The Bunless Baconator from Wendy’s. My order: “no bun, no ketchup, just in a tray please.” (2 carbs)

… x2 so I had another keto meal on hand for the next day! πŸ˜‹πŸ₯“

My idea of keto meal prep. 🀣

Keto Fast Food - Wendy's Bunless Baconator

This made for a delicious breakfast!

Lolli’s Low Carb Granola (Gingerbread Cookie flavor) with FBOMB Macadamia Sea Salt nut butter drizzled over the top. ❀

Easy Keto Fat Bombs

Keto Spinach Bread Recipe

I made up a batch of this using my basic low carb biscuit recipe for these. It’s a very versatile recipe so you can basically add whatever you want. ⁣
⁣
I took the base recipe and added an entire bag of Pictsweet Cut Leaf Spinach to it…⁣
⁣
πŸ”Έ1 cup Almond Meal/Flour⁣
πŸ”Έ2 TBSP melted butter⁣
πŸ”Έ2 large eggs⁣
πŸ”Έ1 tsp baking powder ⁣
πŸ”Έ1 6oz bag Kraft Finely Shredded Parmesan⁣
πŸ”ΈPictsweet Cut Leaf Spinach (whole bag- steamed)⁣
πŸ”ΈI add garlic powder to taste⁣
⁣
I steamed the spinach in the bag first and let it cool, then squeezed the water out. ⁣
⁣
I melted the butter, whisked the eggs, and mixed all the ingredients together with my hands (like you would a meatloaf).⁣
⁣
Then I pattied them out on a baking sheet lined with parchment paper, and baked them at 350 degrees until done. ⁣I flip mine once because I like them lightly browned on both sides. That’s it! πŸ™‚β£

Spincah Bread Keto Recipe

You can make them smaller and rounder for “biscuits” and you can get 12 of those out of a batch. For sandwiches I made eight larger flat pieces.

I ate turkey sandwiches on them.

My pieces are 2.5 net carbs each, but it depends on how big you make them and how many you get out of a batch – and your brands/labels. ⁣Plus I count 0.4 carbs for each egg and 1 carb for each ounce of cheese. πŸ˜‰ ⁣

Keto Sandwich on Spinach Bread

I made 8 pieces out of my batch, so I had three sandwiches like that this week – and ate the last two with Laughing Cow creamy swiss spread on them. Yum!

I actually had the last sandwich for breakfast this morning, then had a couple of the FBOMB packs on the road today for lunch:

Keto Fat Bombs On The Go

… and cheesy eggs for dinner tonight:

My Go-To Keto Meal

I ended the day with 16 net carbs and 81% of my calories in healthy fats.

Speaking of FBOMB – and I could LIVE on those things! They’re great for drizzling over things, or just plain handy on the go (or traveling or hiking!).

Anyway, they now make Keto Krunch cheese chips too – and in three different flavors. I have never liked baked cheese products. I find them entirely too salty for my taste, but I know a lot of people LOVE them… and this company makes good CLEAN food. πŸ˜‰

Keto Krunch Low Carb Chips

(and mostly I just thought my picture of them came out pretty and wanted to share it with you πŸ™‚ lol)

 

Friday night I’ll be in Nashville at the Southern Keto Cookbook Tour event, and I’m really looking forward to it. Those are always fun!

I’ve had the pleasure of getting to know Natasha (the author) from some of our local Nashville keto get-togethers, and discovered she lives closer to me – and near some of my favorite hiking spots!

Southern Keto Cookbook Tour

This is Natasha’s book: Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle I can’t wait to go to her talk in Nashville! I’ll be sure to get some pictures to share with you. πŸ™‚

If you’re planning to be there too (Nashville, Friday night), message or email me – maybe we can meet up for dinner before the book signing event! πŸ™‚

How are things going with you?

Don’t forget to weigh in

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

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My Keto Food Diary: 5.6 Pounds Lost in Just 4 Days

Posted on January 6, 2019 By In Diet With disabled comments

My ketone levels are rapidly rising while my weight is consistently dropping. That’s the kind of keto success I love! πŸ™‚

In just four short days, I’ve dropped 5.6 pounds…

Keto SnacksTo be fair, I was out of ketosis when I started this challenge on Wednesday as I mentioned in my last post.

You can also see my first two days of food diaries in that post (Wednesday & Thursday’s meals) and my keto meals for Friday and Saturday are below.

Being out of ketosis for me means instant water weight & bloating (which is the case for most people) – but also very uncomfortable swelling and inflammation because I use nutritional ketosis to alleviate chronic pain from a severe back injury.

What is Ketosis and Keto Flu?

By late Friday, Keto Flu had hit me HARD. I forgot how miserable that was, considering I generally just STAY in ketosis. πŸ˜› Ugh!

That is the fastest I have EVER gotten back into ketosis, by the way – definitely record time as I mentioned in my last food diary.

I’ll share more about that below too, but first – my keto meals for the last two days:

My Keto Meals on Friday

For breakfast I had my usual cheesy eggs…

Easy Keto Cooking - Simple LCHF Meals

How I make my cheesy scrambled keto eggs:

I melt a tablespoon of butter in a nonstick skillet over medium heat. I cube up colby jack cheese off the block, about half ounce per egg. Crack the eggs into the melted butter and scramble them right in the skillet. Add the cheese about halfway through and finish scrambling over medium heat. πŸ™‚ 🍳

Simple Keto Living Tips

I can’t eat five eggs at once, so I made two smaller meals out of that!

For dinner I put together a delicious bowl full of ketone-tested foods all combined into what tasted like PIE. 😍

It’s Philadelphia “5 Simple Ingredients” cream cheese (1 carb for 2 ounces), Legendary Foods Peanut Butter Cup almond butter, Lolli’s Low Carb Granola – with FBOMB Macadamia Sea Salt nut butter drizzled over the top.

HOLY KETO!!! ❀

Keto Fat Bomb Ideas - Simple LCHF Lifestyle Diary

This tasted like the BEST pie… with no baking! πŸ˜πŸ’•

πŸ‘‰ I have coupon codes for the granola, flavored almond butters & FBOMB packets – all GREAT products I’ve personally glucose & ketone tested:

Lolli’s Low Carb Granola
10% off coded into this link

FBOMB All-Natural Nut Butters
20% off coded into this link

Legendary Foods Flavored Nut Butters
Coupon code: LOWCARBTRAVELER

* * * * * * * * * *

I also had four coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer on Friday. Here’s how I logged those meals…

Friday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

1787 Calories
15 Net Carbs
Protein: 61 grams
83% Fat, 14% Protein

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 14% of my total daily calories, yet I had 61 grams of protein. The recommended daily amount of protein for women is 46 grams a day. So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explanation & illustration of proper macro ratios:

Keto Macros & Tracking Made Simple

 

My Keto Meals on Saturday

I didn’t have much of an appetite on Saturday morning. Keto flu hit me HARD by Friday evening. If you saw my last blog post you know I knocked myself out of ketosis for the January Keto Challenge.

Keto Whole Foods - Simple LCHF Lifestyle

I had 60 grams of raw pecans plus water & coffee for breakfast, but couldn’t even finish that 1/2 cup of pecans.

I finally made & ate some eggs around 8pm last night. 🍳❀

I also finished off my Peanut Butter Macadamia keto granola with the rest of the pecans. πŸ™‚

Keto Meals and LCHF Foods

I’m in love with this stuff. This keto granola is like KETO CRACK ❀ lol! This is the keto granola I made cereal out of too, and this is our discount link for it:

http://lollislowcarbgranola.com/lowcarbtraveler

The Cinnamon Pecan Crunch is only 1 net carb per serving, and that plus the Peanut Butter Macadamia (shown here) 😍 are my two favorites so far.

LCHF Foods - Keto Granola

Mixing your Keto Granola with nuts is a great way to make it go a little further. πŸ˜‰

I love a “sweet n salty” combo, so salted almonds or macadamia nuts would be amazing mixed with these granola flavors!

Healthy Keto Snacks - Easy LCHF Lifestyle

I had 4 coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer again.

Here’s how I logged those meals…

Saturday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

1331 Calories
12 Net Carbs
Protein: 44 grams
83% Fat, 13% Protein

 

Like I said, I started on Wednesday January 2nd out of ketosis.

After two days (Wednesday and Thursday) I had dropped 2.6 pounds.

Then after 4 days (Friday & Saturday) I had dropped a total of 5.6 pounds.

I went from 151.4 pounds to 145.8 pounds as I quickly got back into ketosis – in record time this go round! It usually takes me AT LEAST 72 full hours, but this time it was just around 36 hours…

I credit that amazing granola! πŸ™‚

Keto Foods that Improve Ketone Levels and Keto Weight Loss

I use the Keto Mojo glucose/ketone testing meter. I have a 15% off discount link for us on that too. The discount is coded into my affiliate link here.

I love this little keto gadget! πŸ˜‰

My weight was still 145.8 this morning (Sunday). I figured after hardly eating the last two days (lower calories AND carbs than usual, and just less appetite in general) that my weight would drop even more. But my body tends to “hold” 1) after initial weight loss and 2) when I don’t eat enough. πŸ˜›

* * * * * * * * * *

My January Keto Krate box arrived yesterday!

January Keto Krate - 2019 Keto Snacks

I’ll have to give you a breakdown of everything that’s in the box this month, and where you can get those keto snacks if you prefer to just order what you want to try instead of a box full of variety every month like this.

Learn more at Keto Krate – it’s so much fun to get a keto package every month!
(our coupon code is TRAVELINGLOWCARB15 for 15% off your first box)

How are things going with you?

I would love to hear if you’re participating in the keto challenge, how things are going so far, or if you have any questions about the keto diet…

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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Danielle D.

Posted on January 6, 2019 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

My three year old son has been diagnosed with intractable epilepsy. He has been in clinical trials for five different anti-epileptic medications, and still none have helped his epilepsy, and have only served to make him miserable with a multitude of side effects.

We started him on the ketogenic diet six months ago. We are happy to say that he has successfully been treated and now only has focal seizures when he is sick! It’s an incredible improvement.

He is currently receiving 87% of his calories from fat, most of which is coconut oil. His diet is grain- and dairy-free. I supplement him with a multivitamin, omega-3, coenzyme Q10, D3 and vitamin B6. I think this has helped his epilepsy greatly, more than any medication could have done for him.

– Danielle D.

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Targeting Inflammation with CBD

Posted on January 5, 2019 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

It is certainly clear that our most pervasive chronic conditions share a common feature in terms of their underlying cause. Whether we are talking about coronary artery disease, hypertension, diabetes, depression, rheumatoid arthritis, or even Alzheimer’s disease, what current medical literature reveals is the powerful role that inflammation plays in these and other common conditions.

Ultimately, the main issue with higher levels of inflammation that manifests as damage to tissue is the fact that when inflammation has been turned on, it increases the production of damaging free radicals, a situation we call oxidative stress. When oxidative stress is running rampant, damage occurs to our proteins, and fat, and even our DNA.

Over the years there has been extensive research looking at how increasing the availability of antioxidants might help to protect our bodies against these damaging free radicals. But recognizing that the upstream instigator of this problem, to a significant degree, is inflammation, allows us to redirect our targeting in order to protect our body’s tissues.

I have written extensively about how reducing dietary sugar and carbohydrates, while at the same time increasing dietary consumption of good fats along with dietary fiber, goes a long way towards reducing inflammation. Emerging research now demonstrates that cannabidiol (CBD) has significant potential in terms of limiting inflammation and downstream effects in terms of free radicals as well.

In research published inΒ Free Radical Biology and Medicine, scientists at the University of Mississippi medical center described not only the complexities and challenges posed by trying to specifically target oxidative stress in a variety of disease states, but also the potential benefits of using CBD to accomplish this goal.

Unlike THC, the chemical in marijuana responsible for the β€œhigh,” CBD is a non-psychotropic derivative of the plant. It was first isolated 1940 and ultimately chemically characterized in 1963. Recently, research has demonstrated that CBD has wide ranging activity in terms of reducing inflammation and the damaging effects of free radicals. Specifically, CBD modulates the function of the immune system. Research would indicate that overall, the effects of this modulation seem to be quite positive.

CBD, for example, has been demonstrated to be specifically effective in dealing with various types of pain. This activity is also thought to represent a manifestation of CBD working as an anti-inflammatory much as over the counter anti-inflammatory medications are used for typical aches and pains.

Further, many of the health-related issues associated with obesity are a consequence of increased inflammation. CBD is being explored extensively in relation to obesity in hopes of reducing some of these important health consequences.

In the conclusion of the research publication, the authors stated:

Inflammation and oxidative stress are intimately involved in the genesis of many human diseases. Unraveling that relationship therapeutically has proven challenging, in partΒ because inflammation and oxidative stress β€œfeed off” each other. However, CBD would seem to be a promising starting point for further drug development given its anti-oxidantΒ (although relatively modest) and anti-inflammatory actions on immune cells…

Β The research in terms of medical application of CBD is expanding dramatically, and with good reason. As a natural, plant derived anti-inflammatory, CBD joins other familiar players in this arena like turmeric which is derived from curcumin, as well as ginger and many others.

Moving forward, you can be certain that CBD research will continue to expand, and likely validate it’s efficacy across a wide spectrum of health issues. As always, I’ll keep you up-to-date on the latest science here.

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Easy Keto Meal Ideas – Two Day Low Carb Food Diary (Getting Into Ketosis Quickly)

Posted on January 4, 2019 By In Diet With disabled comments

There’s a bit of a story to this low carb food diary, which is two full days of VERY easy keto meals – and how I mysteriously got back into ketosis quicker than I ever have before! πŸ˜‰

Keto SnacksWe just started a new Low Carb Challenge this week, on Wednesday January 2nd.

You should join us if you haven’t yet!

I decided to kick myself out of ketosis for this challenge so that I could “restart” with all of you.

That wasn’t exactly my original intention because I rarely EVER eat off plan anymore…

It all started with this odd exchange at McDonald’s on my way home from Charlotte on Tuesday. I stopped to grab a coffee and do a bit of work (wi-fi!) before I headed out for my 6-hour road trip.

I originally ordered a black coffee, then changed my mind and said “I’ll have a large iced coffee with sugar free vanilla.” But when I got to the window and sipped it… I said, “Are you SURE this is sugar free??”

It tasted a little TOO good to me. He asked the lady, she said yes, he said yes – but then winked and said “But a little cheat won’t hurt now and then.”

McDonald's Iced Coffee

I still don’t know if that coffee was REALLY sugar free or not, lol – but he planted that seed in my head and I pondered on that for awhile.

I considered being on the road alone for 6 hours. What if I were diabetic, epileptic, etc? In that case, a little cheat WOULD hurt – and could hurt other people if you’re driving in an unstable condition.

I stay in nutritional ketosis for health reasons myself, but fortunately mine is less severe. I have a lower back injury with inflammatory arthritis that flares up into extreme pain, fibromyalgia like symptoms and swelling of the legs and feet.

Anyway, I decided to go just go ahead and do the deed with a new challenge starting the next morning. And sadly I didn’t even knock myself out of ketosis with anything GOOD lol, just a sandwich of all things. πŸ™„

By the time I got home after six hours on the road, my toes were puffy and my feet and ankles were swollen like I was 13 months pregnant. Ack!

I’m so glad I didn’t knock myself out of ketosis before my trip to Charlotte – or it would have ruined my three nights of dancing! πŸ˜›

Here was my Blood Ketone Reading the next day (Wednesday at 3:37pm to be exact). “Lo” meaning ZERO – or that my ketone levels were too low to even be detected:

How to Know When You're Out of Ketosis

I use the Keto Mojo meter. See my post on 4 Ways To Improve Your Ketone Levels to learn more about it and about ketone levels.I have a 15% off discount link for the testing kit too. The discount is coded into my affiliate link here. Handy little gadget! πŸ˜‰

That catches us up to the start of the challenge on Wednesday morning, and here is what I ate for the first two full days…

And wait until you see what happened to my ketone levels!

My Low Carb Meals on Wednesday

After being on the road for 5 days, it was back to work full speed first thing Wednesday morning – starting with an early interview for the GCTV 6 morning show.

If you click that link you can listen in to the first 20-25 minutes where I talked about “getting back on the wagon” for the New Year, plus a little about my own low carb lifestyle & journey. πŸ˜‰

I grabbed 2 ounces of Peanut Butter Macadamia Low Carb Granola and a cup of coffee and hit the ground running. πŸ˜‰

Keto Breakfast Ideas - Low Carb Granola

I actually had five smaller meals spread out over the course of the day.

Once I got a little break from work I whipped up a big plate of cheesy eggs – with five eggs and almost 3 ounces of cheese scrambled in a full TBSP of real butter.

Cheesy Eggs - Easy Keto Meals Food Diary

I made two smaller meals out of that. πŸ˜‰

For dinner I had more of Lolli’s Low Carb Granola, this time as a bowl of cereal – which was SO good! 😍

This one is the Limited Edition Gingerbread Spice. Not my favorite flavor, but still delicious! I normally use Milkadamia but I was out so I just used 1/3 cup of half & half.

Keto Cereal - Low Carb Breakfast Ideas

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Later that night I had a quick snack – some new “keto chips” that aren’t out yet, that I got to taste-test as part of the R&D panel before they’re released publicly.

They’re very good, by the way. πŸ˜‰

I warmed them up a little and dipped them in ranch, which was a great snack!

New Keto Chips

I also had four coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer.

Here’s how I logged those meals…

Wednesday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

2037 Calories
18 Net Carbs
Protein: 72 grams
82% Fat, 14% Protein

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 14% of my total daily calories, yet I had 72 grams of protein. The recommended daily amount of protein for women is 46 grams a day. So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explanation & illustration of proper macro ratios:

Keto Macros & Tracking Made Simple

 

My Low Carb Meals on Thursday

Thursday was another FULL work day so I had to grab something to eat at my desk and dig right in.

I had 60 grams of raw pecans and a Laughing Cow creamy swiss wedge – plus my water and coffee.

Keto Approved Snacks

Someone on Instagram asked me how much 60 grams was. It’s half cup – but pecans don’t fit in a measuring cup right. πŸ˜›

Investing in an inexpensive Ozeri kitchen scale was a game changer for me! I realized I was cheating myself out of several good bites more often than not, lol.

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I didn’t have much time between consulting sessions so for lunch I just made a quick plate of Oscar Mayer rotisserie chicken slices with colby jack cheese sliced off the block:

Keto Without Cooking - Busy Low Carb Lifestyle

By dinnertime (which was a LATE dinner) I was famished and craving meat and vegetables, so I ordered take-out from a local Greek/Italian restaurant called Gondola.

I ordered the Philadelphia Chicken (2 breasts smothered in mozzarella & sauteed mushrooms, no onions) with roasted broccoli & cauliflower. ❀πŸ₯¦

Keto Take-Out Dinner Ideas

I also had 5 coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer.

Confession: I could NOT stay out of that granola (lol) so you’ll notice two servings of it snuck it’s way into my food diary! πŸ˜‰

Here’s how I logged those meals…

Thursday’s MyFitnessPal Food Diary

MyFitnessPal LCHF Food Diary with Keto Macros and Net Carbs

1612 Calories
21 Net Carbs
Protein: 87 grams
73% Fat, 22% Protein

 

Confession #2: I ended up having two MORE servings of the Keto Granola later – after I took that screenshot of my food diary.

So add two more net carbs (1 net carb per serving).

This stuff is addictively delicious! πŸ˜‰

Lolli's Keto Granola - LCHF Snacks

Interestingly, I fully “keto tested” all four flavors of this low carb granola before I recommended it. I did a full 72 hour “clean test” on each flavor, eating only super simple foods otherwise and getting my body at optimal ketone levels – then keeping a close eye on my ketone levels before and after.

With every single flavor and every single test, my blood ketone levels would rise – they would actually IMPROVE – from eating the granola! πŸ™‚

Between Wednesday late afternoon to late Thursday night (1:17am), less than 36 hours later, I went from ZERO ketones to being fully back in ketosis.

Testing Your Blood Ketone Levels

Anything 0.5 or higher is IN ketosis.

That is the FASTEST that I’ve EVER gotten back into ketosis. It usually takes me close to if not a full 72 hours (three full days).

I don’t know what else to credit that to other than the amazing granola, lol.

Everything else I ate was my super simple normal daily foods when I’m at home and busy at work. Plus I’ve seen those same results consistently every time I’ve tested it. Go figure!

My absolute FAVORITE flavor is the Peanut Butter Macadmia Granola. It’s like fresh baked cookies and delicious as a snack straight out of the bag – and absolutely perfect as keto cereal!

Lollis Low Carb Granola - Keto Snacks

I think I could live on that stuff, lol 😍

This is my discount link, by the way. It’s not cheap, but gosh it’s a nice treat!

Anyway, that’s what I’ve been eating for the last two full days and how I logged everything that I ate – meeting my ideal keto macros in MyFitnessPal.

I hope that proves helpful, both to give you some simple low carb meal & snack ideas, and also how to log them.

2019 Gratitude Challenge

I wish I could remember where I found this idea! I think it was from Dominic of NoBunPlease.com – but I loved it and saved it!

Let’s ALL do this all year long. πŸ™‚

Are you in??

2019 Gratitude Challenge

 

Obviously between the water weight, swelling & inflammation, and just being out of ketosis in general, my weight shot up to a whopping 151.4 pounds.

After these first two full days of the New Year Keto Challenge (and my meals above), my weight is already back down to 148.8 now that I’m back in ketosis – for a quick drop of 2.6 pounds.

Yay! πŸ™‚

How are things going with you?

I would love to hear if you’re participating in the keto challenge, how things are going so far, or if you have any questions about the ketogenic low carb diet.

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. Did you see my Keto Diet Q&A post yesterday? There’s some helpful information in that post, taken from questions I’ve been getting so far this week. πŸ˜‰

 

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

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Low Carb Snack Box

 





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