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Nutrition

    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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    Meal Prep, Nutrition, Recipes

    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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    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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    Nutrition, Wellness Living

    Kombucha & 10 reasons Why You need To Drink This Healthy Green Tea!

    Drinking healthy Kombucha has so many health benefits such as; helping with nutrition, detoxing and boosting you Immune system! Read my 10 reasons on why you should drink this everyday!

    My Adventure with Kombucha!

    Its been over 4 years that I have been making/fermenting kombucha in my kitchen. I discovered kombucha because I was I wanted to rid myself of the diet 7up habit I had been drinking nightly. I knew diet drinks are bad, plus I had just found out I had women hormone issues and was given a diagnoses of PCOS , making me to be considered infertile according to my doctor (which is a whole other blog post).

    One night I was on Etsy (of all places) and I came across this item for sale calling it Kombucha. This Etsy ad was saying how kombucha is a great replacement for soda.

    All you need to is order a kit from the Etsy shop. So curiosity got the best of me. I clicked over and read what it was about. From the description it seemed like it was a perfect fit and the answer to replacing my nightly diet soda habit.

    Healthy Elixir Kombucha Soda!

    Yup that is what caught my eye 4 years ago. The Etsy add that promised a fizz like carbonated drink, along with healthy natural probiotic fermentation!

     

    Fermentation??

    I had no clue what that meant but I was intrigued, so I ordered the kit. In the meantime of my anticipation for the kit to arrive I did some googling on what Kombucha was. I was researching all the benefits, as well as recipes. Kombucha 4 years ago was not on the radar at all. No grocery stores sold it, no one locally had starters, and It was its own little world of at home fermentors.

    As I learned more and more about Kombucha I learned that it replicates itself, and people called self replication a baby aka Scoby

     

    What is a Scoby aka Kombucha baby?

    A SCOBY (for symbiotic culture of bacteria and yeast) is a syntrophic mixed culture, generally associated with kombucha fermentation (by yeast), anaerobic organic acid fermentation (by bacteria), and aerobic ethanol oxidation to acetate (by bacteria) all take place together.  A  Scoby is gelatinous, cellulose-based biofilm. Basically it looks like one big BlOB!

     

    It’s usually unpasteurized (if made from home, however store bought is pasteurized).  Kombucha can be used similarly to Mother of vinegar to begin fermentation in pasteurized sweet tea. You can read more by click here .

    Let the Kombucha Adventure Begin.

    My Kombucha kit arrived and I was ready delve into the fermentation world. I had read all the risk that can happen with home brewing but for some reason I wasn’t scared of it. I simply followed the directions given to me, sourced organic ingredients such as

    • Organic Green Tea
    • Organic Raw Turbinado sugar
    • Clean glass jar
    • 1 paper towel
    • Rubber band

    Yup that is all you need!

    Happy Fermentation!

    I have never tasted Kombucha so I had no clue what the end result would be like. All I knew about the taste is from what I read, which said it should have a slightly sour taste. Kind of like apple cider but should also be sweet. Since this was 4 years ago and stores didn’t sell it I had to just go off my very own first batch and use this my first ever taste of KOMBUCHA

     

    I made my first batch and let it ferment for 11 days. Man was I so excited, it seemed like forever. I would open my cabinet (needs to be stored in a dark cool place while fermenting) and just stare at it. I wanted to make sure it was ok. By day 7 I can see it had already produced a baby Kombucha. Boy was I excited because that was a sign I was doing the fermentation process right.

    Excitement I wanted to spread!

    I remember I was in a local Moms Club at the time. I went to a play date that day and shared my kitchen experiment with all my Moms Club friends. They thought I was some crazy hippie lady.  Talking about babies, and, blobs regrowing themselves, and how good it is for your health lol! I was already pawning off my future Kombucha babies to my friends.

     

    Now that I look back I think it’s funny and I did seem over the top weird about it.  I was so intrigued by it, and at the same time on a quest for better health. Little did I know I was at beginning of this crazy trend that is super popular now.

    Side note: so glad I learned about Kombucha and how to make, there is no way I can spend $5 bottle for a bottle of good Kombucha! CRAZY!! It cost less then that to make more then a dozen bottles.

     

    Drinking healthy Kombucha has so many health benefits such as; helping with nutrition, detoxing and boosting you Immune system! Read my 10 reasons on why you should drink this everyday!

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    Nutrition, Recipes, Wellness Living

    Morning Cleansing Detox Drink Water You Should Be Drinking Everyday!

    Morning Detox Water promotes weightloss, gut health, blodd sugar regulation, and overall healthy body detoxing functions by supporting the liver and gut health!

     Apple Cider Vinegar

    Drinking apple cidervinegar has many tremendous benefits for your body, as well as the the bodies cleansing/detoxing functions.
    Now, you can’t just buy old bottle of  apple cider vinegar aka ACV. It has to be “raw”, unpasteurized, and unfiltered. Buying this type of apple cider vinegar will assure you that you are getting all the beneficial raw enzymes and beneficial bacteria that give this elixir water the detoxing benefits.

    The 5 Detoxing Benefits of ACV Are:

    Morning Detox Water promotes weightloss, gut health, blodd sugar regulation, and overall healthy body detoxing functions by supporting the liver and gut health!

    1.Healthy Gut!

    ACV helps to maintain stomach acids and alkaline levels in the body. alkaline is your bodies PH levels so the more balance this Ph level the better your body can fight off disease. Also, your stomach is considered to be the control house for your immune/cleansing system.
    Drinking ACV helps your stomach acids, which in turn will help your body break down food making more nutrients bio available to you/body. Most people lack stomach acid these days from eating a standard American diet full of bad foods, which will wreck havoc on your stomach/intestinal lining.
    Do you suffer from heart burn? If so then this is a sign you have low stomach acids.

    2. Candida Overgrowth aka Yeast infections:

    Candida is bad bacteria overgrowth in the body. Its a yeast that lives in our body and will grow, grow, and grow. Signs of candida overgrowth are constant yeast infections, sugar cravings, bad memory, headaches. Eating over processed foods, sugars, and high carbohydrate diets which all can make these bad boy bacteria’s populate even more. Sometimes out numbering the good bacteria in your gut. creating a bad cycle that will make them grow, grow, and grow!
    ACV is here coming to the rescue! This wonderful old world healing tonic will feed the good gut bacteria in your body helping these beneficial bacteria’s grow. The more good bacteria you have in your GUT the more your body can rid itself of the bad bacteria and focus on DETOXING/Cleansing the body.

    3. Liver Detoxing

    Is so important for your body. If you don’t have a strong health liver then your body can’t eliminate toxins from your body.

    The whole purpose of your liver is to rid your body of disease causing toxins.

    ACV once again will help with the PH balance in the body making it easier for the body to release these toxins to the liver. Once its arrives to the liver. The live will flush our environmental toxins it is presented with.

    The live will receive the toxins as well as the benefits of the ACV making it easier to do it job, which is detoxification!

    4. Weight loss

    Two tablespoons a day in a 16 oz glass of water sipping on it through the day will help lower your feeling of wanting to eat everything in sight, especially when your trying to lose weight. ACV will help your body slowly adapt to the weight-loss

    process, and as I mentioned before it will help reduce sugar cravings, keep you hydrated which sometime our body mistakes for hunger.

    5. Blood sugar regulation and high blood pressure.

    ACV has trace mineral of magnesium, potassium which will help with blood circulation and sodium levels. The magnesium will help the relaxation of blood vessel walls making your body have a lower blood pressure.

    Speaking of lowering. ACV will also reduce blood sugar this is especially helpful for type 2 diabetics

    Just two tablespoons a day will help register your morning/fasting glucose numbers by 4-6% every morning. Also, taking 1 tablespoon 30 min before a meal will also help blood sugar as well and help your gut to be prepared to handle whatever you eat and beak it down that day.

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    Nutrition, Recipes

    21 Day Sugar Detox Week 3 & Mashed Cauliflower Shepard’s Pie Recipe

    My last week on the 21 Day Sugar Detox, Week 3:

    &

    Low Carb | Healthy | Clean Eating

    Mashed Cauliflower Shepard’s Pie Recipe

     

    Last weeks detox journey was very interesting, it basically made me face the temptation of sweets head on with the celebration of my daughters 7th birthday. I also had to deal with feeling overwhelmed with juggling the party planning, food prep, and staying on track. I breezed through week 2. You can find my 21 Day Sugar Detox blog post week 2 HERE.

     

    21 Day Sugar Detox week 3 was full of a whole other set of challenges. This week is the week that I knew would make or break the detox for me. The week in general is always one of the hardest week I have to endure every year. This week is my 1st daughters birthday week, her name is Hailey, she will be 14 years old on January 20th. Hailey however sleeps in heaven. She passed away at 6 weeks old almost 14 years ago. It was sudden and unexpected, it turned my world upside down. I won’t get into too much detail now about my little butterfly in heaven Hailey (I will right a future blog post about her when I am ready) but I wanted to touch on it because her loss was something I had to go through while on the sugar detox.

    Normally around this time I would use sweets to comfort my pain from the loss of my daughter Hailey. A bowl of ice cream, cookies, cupcakes, candy, pie, etc… does sound pretty good and comforting when your heart is hurting right? It’s what you naturally want to do.  Even we as mothers give our kids a bowl of ice cream when they are sad. My brain dealt with her loss in the form of sweets for many years. This year however would be different for me. I would have to find a way to deal with my emotions and not use sugar to sooth my heart. That also meant no beloved wine either (darn)!!! Read more

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