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Keto

    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, Recipes

    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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    Meal Prep, Recipes

    Instant Pot Chipotle Crispy Carnitas

    Instant Pot Crispy Chipotle Carnitas

    Cinco De Mayo is here so this recipe is a perfect festive dish to make.  You know how much I love my Instant Pot so I thought I would cook carnitas in the handy dandy Instant Pot. Traditionally, you do this in a big, heavy pot, and stir the seasonings into the oil and then let the pork cook over a really low flame until it’s falling apart. Then you turn up the heat briefly to sear it. The end result is  meat that’s crisp on the outside, but tender enough to pull apart with a fork. YUM!

    The slow cooker method is basically throwing all the ingredients together in the slow cooker, letting cook for 8 hours or longer till the meat is able to shredded apart easily. Once that is done you transfer it to a oven safe dish and cook it for additional 30 min, or until the meat gets crispy and the juices boil down. Leaving you with delicious crispy carnitas!

     

    Instant Pot Carnitas in half the time!

    Now that we are in 2017 we have amazing kitchen gadgets such as the Instant Pot, which essentially is a pressure cooker. Back in day people used to use pressure cookers to cook their meals but the risk of the lids blowing off were very scary!!! Fast forward to our decade and they have made a NEW safer kitchen friendly pressure cooker which is my number one friend in my kitchen! Click here to see the version I use.

    Carnitas can be made, literally in less then 2 hours with the meat shredded and nicely tender!

    I decided to experiment in the kitchen and use chipotle peppers in my recipe to give it a little spin off the traditional way of making a mexican carnitas recipe. Adding the chipotle peppers gives this recipe a great kick! So if you like spicy then this recipe is for you! I served this recipe with traditional Mexican rice for my family. I had it with cilantro cauliflower rice and it paired very well with the chipolte carnitas.

    We enjoyed making tacos with corn tortillas (the kids/husband) and I had lettuce cups. Guacamole and fresh pico de gallo salsa as our topping and we all had a perfect taco Tuesday meal. The Crispy literally adds a whole unami to the recipe!

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    Meal Prep, Recipes

    Instant Pot / Slow Cooker Easy Shredded Mexican Chicken Adobo

    Why I meal Prep?

    Every Monday for the past year I have done meal prep Mondays. I make healthy lunches for myself and my husband. Making and prepping our lunches ahead of time has saved me a ton of time during the week, therefore I no longer feel overwhelmed as soon as 12pm rolls around due to the fact  I am stressing about what to make myself for lunch. I would spend 30 min every day making myself something to eat. At times my lunches weren’t the healthiest of foods either because I just wanted to throw any food together.

    I decided last year that I need to change this and somehow make my lunches healthier and easier. Meal prepping seemed like the solution for me. So I bought myself a Instant Pot pressure cooker on black Friday 2015. I didn’t really know how to use it so after reading blogs and watching YouTube this kitchen gadget became my best friend!

    I use my Instant Pot often, as it cuts down cooking time in major ways. The Instant pot works like a slow cooker but takes way less time. For example; I used to make bone broth in my slow cooker and that recipe takes 24 hours to complete. Cooking in the Instant Pot takes 2 hours to complete. Carnitas is another recipe that would take 8 hours to cook in the slow cooker, now in the Instant pot it takes 1 hour for perfectly shredded carnitas.

     

    I highly suggest getting the Instant Pot. I also highly recommend getting into the habit of meal prepping your meals. Trust me its a time savor. Meal prepping ensures my husband and I have quality, nourishing, healthy lunches.

     

    You can find all my meal prep must haves here . Scroll all the way down the page till you see the title ” Meal Prepping Favorites”.

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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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