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    Fitness, Nutrition, Wellness Living

    My 3 Day Journey Exploring Intermittent Fasting While On The Keto Diet.

    Intermittent Fasting My 3 Day Journey! #keto #fasting # intermittentfasting

    I learned about intermittent fasting a few years ago when I first embarked on the Paleo Diet. It would come up to me while I was reading on the paleo/low carb blogs. I would read about it but I never really looked into it till this year.

    Earlier this year I decided to try the ketogenic diet. The ketogenic diet is great for balancing women hormones and even re-balancing insulin, as well as hunger hormones. I decided to try the keto diet to have a better balance of female hormones since I am feeling like my PCOS symptom were creeping back in to my life.

     

    The Keto Diet and Intermittent Fasting

    Intermittent Fasting My 3 Day Journey! #keto #fasting # intermittentfasting

     

    What is Keto/ Ketogenic? 

    A keto diet is a low carbohydrate way of eating. Your goal is to stay under 20 grams of net carbs for a prolonged period of time so that your body can start to make to ketones. When your body makes ketones that means your body starts to burn fat for fuel and no longer uses carbs to fuel your bodies daily energy needs. When this happens that means your body is in ketosis.

     

    Intermittent fasting:

    Is when you choose a eating windows during the day . Usually you can condenses your entire macro-nutrient/meals intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. For example; I will do a 16-18 hour daily fast. I will stop eating at 7 pm and not have any meal till the following day between 10-12 p.m. When I break my fast I will eat my normal breakfast, then maybe 3 hours later have my lunch, then eat my dinner round 6-7 p.m. After my dinner I don’t eat till the following day at around 11 a.m./12 p.m.

     

    What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite

     

    Intermittent Fasting My 3 Day Journey! #keto #fasting # intermittentfasting

     

    1. Consumption of glucose from carbohydrate foods — grains, starchy vegetables, fruit, etc. — is cut way down.
    2. This forces your body to find an alternative fuel source: fat (think avocados, coconut oil, salmon).
    3. Meanwhile, in the absence of glucose, the body also starts to burn fat and produces ketones instead.
    4. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis.
    5. This state results in quick and consistent weight loss until you reach a healthy, stable body weight.

    Read more about it, click here from a trusted source

     

    Why I do the keto diet and how it helps me balance my body

     

    I have been on the keto journey this past year so I have cycled in and out of it. I can tell my hormones loved the high fat diet. All my hot flashes, moodiness, and bad ovulation pain from my ovaries calmed down a ton this past year. The times when I cycled out of keto I found my symptoms would slowly creep back into my monthly cycle, even horrible PMS.. UGH

    I have been strict keto and intermittent fasting for the past two months. 4 days a week I do my 16-18 hour fasts then 1 day a week I do a 20 hour fast. 2 days a week I don’t fast (this is usually on the weekends when I don’t fast because I want to enjoy breakfast with my family on the weekends).

     

    I have found my body adapted really well to this scheduled way of eating and my hormones seemed to like it too. I also workout, therefore I was worried about muscle loss from not eating as soon as I was done working out ( I am a morning time workout person). Despite concerns my muscle gains seemed more now then ever before, so even my muscles like it. I also lost whatever stubborn 5 pounds of vanity weight I had going on. 5 pounds believe it or not one me a small 5’0 women is a lot to get rid of and hard. Keto and intermittent fasting seemed to do the trick for me!!

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    Chili Bean Soup Instant Pot/Slow cooker Simple

    Instant Pot/Slow Cooker Super Simple Chili Bean Soup #instantpot #slowcooker #soup #onepotmeal

    Its FALL! I love fall, it is my favorite time of the cooking season. I love to make soups and stews around this time.

    This past week my neighborhood had a festive fall chili bean cook off block party. All the neighbors round up and block apart of the neighborhoods street. We all live in gated community so its not to much of hassle to block off a corner. Plus everyone there basically lives on that corner.

    My kids truly had a blast playing all the neighborhood kids and we got to mingle with a few neighbors we never met before. The fun part for the adults is to taste all the delicious and tasty homemade chili that the fellow neighbors made. We simply labeled each slow cooker, in my case it was my Instant Pot. There were 9 entrees in total and I was #8.

    My chili bean soup didn’t win but trust me there was a lot of competition among my fellow neighbors. Even I had a hard time picking my favorite Chili bean soup. We all bonded over the spicy tongues we had and full belly we sported. I went back about 4 time and tried each one because, one they were all so tasty, and two I just couldn’t decide which one I liked. The winner ended up being lucky #5, which made me happy because that is the one I voted for!!

    Instant Pot/Slow Cooker Super Simple Chili Bean Soup #instantpot #slowcooker #soup #onepotmeal

    Instant Pot/Slow Cooker Super Simple Chili Bean Soup #instantpot #slowcooker #soup #onepotmeal

     

    Simple Instant Pot Chili Bean Soup

    I am a procrastinator, so even though I knew about this chili bean cook off I literally prepped everything 2 hours before, shopping and cooking! So I hopped in my car and drove to the store. I knew I wanted to add a little twist to it so I thought to myself “how about chorizo”! Oh and bacon… Yes bacon.. Bacon makes everything better!

     

    I went in the store knowing I wanted to have a chili bean base with those spicy and tasty ingredients. At the top of my head I knew a good chili soup has tomatoes, so I grabbed a can, then I  figured peppers would be a good veggie to have in this dish since the sweet, yet spicy peppers can give this soup a nice kick. lastly I had to grab the star of the show which is beans!

     

    30 min later I was back at home. I put my Instant Pot on the saute function and browned away my meats and chorizo. Then I popped open my frozen peppers bag and tex mex spices and cooked a bit more with the meats. Once the meats were done browning. I simply opened my cans of beans and tomatoes and poured them into my Instant Pot. Put the Instant Pot pressure cooker lid on and then set my functions. I used the soup function and set it for 30 min.

     

    Its a literally and set it and forget about it instant pot recipe. I went on marry way to get my kids ready and myself for our neighborhood cook off. Once I was done getting ready I check onit and it was all cooked and done! BOOM THAT SIMPLE!

     

    Chili Bean Soup Taste Testing

    Now it was time for me to test the recipe myself since I truly never tried it and totally made it up at the drop of a whim. I tasted it along with the kids and I thought; “hey this is a very tasty soup with all the right spice you need in a chili soup”. Its hardy and delicate of spice! So far so good. The family approved it was chili cook off worthy!

    Instant Pot/Slow Cooker Super Simple Chili Bean Soup #instantpot #slowcooker #soup #onepotmeal

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    Nutrient Dense Instant Pot Bone Broth Recipe

    Healthy Nutrient Dense Bone Broth Instant Pot & Slow Cooker #instantpot #slowcooker #nutritious # healthy #broth
    What is bone broth? Whether you call it bone broth or stock. You’ll definitely want to add this nutritious, traditional food to your routine. Bone broth is so awesome because it’s rich in collagen and certain amino acids that play a role in good gut health.

    My Love of Bone Broth

    Many years ago I heard about bone broth. I read about how healthy it is for your overall body such as; gut health, bone health, and even skin. This idea of cooking bones seemed super weird to me. I never even heard of it so decided to make it since it is packed with lots of nutrients. I do love me some chicken broth too. 3 years ago I was on a mission to balance my female hormones so this seemed like the right kind of food that I need have to help support my hormone journey.

     

    Off to the store I went in search of chicken bones, feet, and necks. Buying these awkward chicken body parts are good for the broth because over time (the cooking process) sucks out all the collagen from the bones, especially from the knuckles and joints. My first attempt to make my bone broth is made from old a  school pressure cooker I bought at the store .

     

    I was super scared because I also read horror stories about stove top pressure cookers exploding. I could have tried making my bone broth in a slow cooker but that would require a whole day of cooking it in my slow cooker. Pressure cooker just seemed faster. My first attempt is a success but I felt like I had to watch it. I  just couldn’t leave it and go on with my day.  I was scared it would explode!

    Healthy Nutrient Dense Bone Broth Instant Pot & Slow Cooker #instantpot #slowcooker #nutritious # healthy #broth

     

    Instant Pot Bone Broth

    Making my bone broth a few times in my old school pressure cooker did the job. Then, I came across the wonderful paleo friendly cookbook called “Nom Nom Paleo: Food for humans”. 

    This book was one of my first paleo cookbooks I bought,  so I enjoyed cooking from it and still do cook from this book. The Autor recently just released a new book so I highly suggest you check it out click here

    I love cooking with my instant pot so making this bone broth recipe was super easy, and the best thing is that it make it worry free too. I place all my ingredients in the stainless steel bowl. Press my function, select my minutes, and close the lid. 2 HOURS later I have perfect collagen rich bone broth.  It’s quite remarkable how pressure cooking can transform meaty, collagen-filled meats and bones in to bone broth. Even tough meats can be transformed into perfectly shred-able meats in less time.

    Making bone broth in my instant pot took the intimidation out of cooking this long slow broth and it made fast, super easy, and, totally do able. Even for the average cook. I use my bone broth in so many dishes, such as these…

    • Stews
    • Soup
    • Rice
    • Beans

    Basically anything that would require water or broth. You can replace with good old healthy, nutrient dense, collagen rich bone broth 

    • Treat leaky gut syndrome
    • Overcome food intolerance and allergies
    • Improve joint health
    • Reduce cellulite
    • Boost immune system
    • maintain healthy skin
    • supports immune system
    • boost detoxification

     

    Read more in dept info from a trusted source and well know doctor click here

    My favorite way to enjoy bone broth is simply to drink it in a coffee mug. Sipping on this wonderful delicious broth on a cool morning, or even at night while binge watch Netflix is a great way to have this cup of broth. I give bone broth to my kids too, especially when they are sick. This cup of bone broth gives them all the nutrients they need to heal from that bad cold/flu bug they may be trying to fight off.

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    Instant Pot Copy Cat Chipotle Barbacoa

    4 Instant Pot Freezer Meals | Paleo | Keto | Clean Eating #Instantpot #keto #slowcooker #Mealprep #Paleo #Barbacoa #Chipotle

    Every Friday night my family and I eat outside the home for dinner.  My husband and I decided this at early stage in our relationship that every Friday of the week I got to get a night off of cooking! This is tradition I kept from my family, so I figured ” hey this sounds like a good idea” to pass along in my family and keep.

    My husband agreed so now after 7 years of marriage we do enjoy a night out to eat with the kids every Friday!

    Can you guess where we eat at almost every Friday night?

    Chipotle restaurant!

    We eat at Chipotle almost everyday night, its sort of a tradition now and everyone loves what they eat. The servers all know us and we always get a happy greeting of familiar faces every time we walk in. My daughter Leila is gluten intolerant so we find that it is easy to accommodate her when we eat at Chipotle. Plus, as a mom I love that most of their ingredients are healthier then most sit down restaurants.

     

    Instant Pot Copy Cat Chipotle Barbacoa

     

    4 Instant Pot Freezer Meals | Paleo | Keto | Clean Eating #Instantpot #keto #slowcooker #Mealprep #Paleo #Barbacoa #Chiptole

     

    Since we have all love Chipotle Restaurants barbacoa I decide to recreate this delicious recipe. I decided to browse around on Pinterest so I stumbled upon this recipe click here . A few years ago I used to manage a freezer meal cooking club, I organized it for two years and truly loved it. I stopped oragnaizing the cooking club because life just too busy but I truly did miss it.

    Recently a friend and I decided to get together once a week and prep freezers meals for our Instant Pots. I knew I had to convert this recipe from a slow cooker recipe to a instant pot recipe. I was up for the challenge. So I adapted the recipe a bit to make it freezer and Instant Pot ready.

    Not only was this recipe super simple to assemble but it was super easy to throw in all the ingredients in the instant pot. I simply dumped all the ingredients in my freezer friendly Ziploc bag, sealed it tight, and stored it in the freezer.

    A few days later I thawed it out in my stainless steal Instant Pot bowl for a bit. Once semi thawed I dumped the bag out into the instant pot, closed the lid and set up my Instant Pot on the manual function for 120 min  1 hour 20 min) and whola it was done

    Shredded and delicious!

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    Nutrition, Recipes

    Matcha Green Tea Latte | Bullet Proof

    Bullet Proof Green Tea Matcha Latte

    Have you ever heard of Matcha tea? I came across this type of green tea a few years ago. I  enjoy on occasion so recently I started to enjoy matcha tea a lot more because of the the health and antioxidants. Turning this tea into this delicious latte makes the green tea even more tasty!

    Matcha Tea is a lot like green tea. I like to think of it as green teas ultimate cousin. You know the cousin who is good at everything lol!

     

    Benefits of Matcha Tea

    Bullet Proof Green Tea Matcha Latte

    Matcha tea is a lot like green tea only it is mostly found in a powder form and way more expensive then its cousin the green tea leaves. Matcha tea has way more antioxidants including the amazing and powerful antioxidant ECG. This antioxidant compound can help with and prevent premature aging and chronic disease. Which are two issues that we all face but I would like to prevent premature aging and disease as much as I can while I am still young. I would like to Shen gracefully so matcha tea can defiantly help me with that.

     

    Here are a few other things Matcha Tea can help prevent.

    • Is packed with antioxidants including the powerful EGCg
    • Boosts metabolism and burns calories
    • Detoxifies effectively and naturally
    • Calms the mind and relaxes the body
    • Is rich in fiber, chlorophyll and vitamins
    • Enhances mood and aids in concentration
    • Provides vitamin C, selenium, chromium, zinc and magnesium
    • Prevents disease
    • Lowers cholesterol and blood sugar

    CANCER is on the rise!

    If you know of anyone, or are battling this horrible illness then this tea is great!

    So many of the ECG (antioxidants) benefits have been found to help fight cancer by helping to dump out the free radicals in thee body. Drinking one cup of matcha Tea can help restore and preserve the body’s integral well-being and balance.

    Read more by clicking here to read more info on matcha tea and all it’s powerhouse benefits.

     

    Bullet Proof Matcha Tea

    Bullet Proof Green Tea Matcha Latte

     

    I am a huge coffee fan. I make my coffee bullet proof daily. Sometime I like to mix things up so I decided to try and make my beloved matcha tea in the bullet proof way. Trading out coffee grounds for matcha powder.

     

    Haven’t heard of BULLET PROOF before? You can check out my blog post and video tutorial by clicking here to learn more about why I make my coffee bullet proof, as well as why using healthy fats in my coffee  such as; grass fed butter and MCT oil/coconut oil are beneficial to you!

    I also love all the added health benefits that come with making my tea this way “the bullet proof way”. By using healthy fats and oils, along with my secret hormone balancing ingredient MACA powder. Which makes this one cup of tea so nutrient dense and full of vitamin, mineral, antioxidants, and also keeps me full for awhile.

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    Nutrition, Recipes, Wellness Living

    Bulletproof Coffee Recipe Effortless & Tasty Recipe

    BULLETPROOF COFFEE RECIPE! EFFORTLESS & TASTY RECIPE #BULLETPROOFCOFFEE #KETO #COFFEE

    Butter in your coffee.. what what?? YUP you heard me right! this coffee is the best way to enjoy your morning cup. I have been drink Bulletproof coffee for over 2 years and I absolutely enjoy making it this way. Creamy flavor is just like any latte or cappuccino you would find at Starbucks or your locally fancy coffee spot.

    I have been drinking it this way for so long that I totally forgot how I stumbled on it. I am women who is always looking into the latest health stuff. Usually I partake in the trend before it even becomes a trend. So I remember telling my friends and family about new love of making coffee this way. They would look at me like some foodie healthy weirdo lol!! Which I kind of am.

    However once I break out my blender and blend away my recipe for them so they can taste coffee made the BULLETPROOF way they usually like it and are totally surprised by this coffee mixology.

    So why should start to make my coffee the “Bulletproof way”?

    BULLETPROOF COFFEE RECIPE! EFFORTLESS & TASTY RECIPE #BULLETPROOFCOFFEE #KETO #COFFEE

     

    First will start off with the fat loss benefits. If your looking to lose fat then this cup of bulletproof coffee will be your friend. You can replace this with your morning breakfast and your body will remain full till lunch time! I am sure you are thinking, “well if I want to lose fat why would I drink fat”? First thing in the morning your body is coming out of fasted state with low blood sugar, so if you feed your body carbs for breakfast then your going to spike your insulin aka blood sugar, therefore your body will use the carbs you just ate for fuel and not tap into you fat stores.

     

    When you eat something with fat first thing in the morning your body never receives that spike of insulin and your blood sugar never rises so the only option your body has is to start to tap into the fat stores that you have in your body!! Now combine this with fasting and your metabolism is a roaring machine, but more on fasting later.

     

    Moreover, lets talk about the types of fat you are using. You are not using bad fats. Grass fed butter and coconut oil or MCT oil are healthy sources of fat for your body.

    Now lets dive into some fat ingredients knowledge.

    Grass Fed Butter Benefits!

    Grass fed butter comes from grass fed cows and grass fed cows are roaming around grazing the grass lands being happy cows. Happy cows equals healthy out puts of vitamins and nutrients in whatever it be, such as meat, milk, butter, cream, cheese, etc…

    Butter from grass-fed happy cows gives a super healthy and balanced ratio of omega-3 to omega-6 fatty acids. Which is way better and more nutrient dense then what comes from conventionally raised-non grass eating cows.  It is the same Omega 3 that you would get from fatty fish like tuna. In addition to great amounts of omega 3 you also get some vitamin K2, CLA, and a whole host of fat soluble vitamins, and over 400 other fatty acids.

    check out more info by clicking here

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    Easy and Delicious Vegan Protein Pancakes

    Vegan Protein Pancakes, easy, delicous, healthy and Gluten Free | Vegan | Clean Eating

    Vegan Protein Pancakes are truly one of my favorite breakfast pancakes to enjoy. I like that they are super easy, fast , healthy, and, delicious. I am currently on a vegan challenge. My first meal I wanted to replace was the non-vegan pancakes I was enjoying for breakfast a few times a week. I was using a pre made mix before that I absolutely love but it wasn’t compliant with my Vegan challenge.

    Getting Protein In As Vegan

    Vegan Protein Pancakes, easy, delicous, healthy and Gluten Free | Vegan | Clean Eating

    I found this recipe one morning while I was watching YouTube. The challenge for me while living the Vegan life was protein intake.  Since I am no longer having meat in my meals. I figured I needed to work protein in each of my meals throughout the day. Especially since I participate in cross-fit a few days a week, as well as strength training.

     

    This little mamma didn’t want all her hard work to go away, so as fate would have it, I found my answer while watching a YouTube vegan tutorial on vegan foods. I had all the ingredients in my pantry, yes even the vegan protein too. My husband is having gut issues so I switched him to a plant based pea protein (click here  to see which one we use) and he his tolerating it really well.

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