Keto Whole Foods Grocery Haul | Dairy Free and Nut Free

Hi everyone! It's Esther here I hope you're having a great day

I am here with a Whole Foods haul This will be most of my groceries for my meal plans this week And omigod, so funny story I went to Whole Foods just now and I got all these things and then I was standing in line and I usually get my wallet out as I'm standing in line just so that i'm not wasting other people's time you know as far as like the people that are behind me But anyways I realized I did not have my wallet

So I had to give my shopping basket to the cashier and then I rushed home I thought maybe I had left my wallet in the car But when I got to the car it wasn't there So I called Whole Foods on the way home and I was like hey my wallet is not in my car I'm gonna have to go home and get it

And the lady was really nice and by the time I got back she actually had it already bagged for me She rung it up and she put like freezer bags in here so that my stuff wouldn't go bad So such a sweetheart Very good customer service at Whole Foods, and no I'm not getting paid to say this Like they really did a good job of taking care of my things and so I'm very very appreciative Because I thought I was kind of being a pain for that lady by leaving my stuff behind and her having to watch it

But she was so nice so thank you lady at Whole Foods and customer service You're probably not watching this but thank you anyways I just want to quickly show you guys what I have in my grocery haul So I'll just kind of unbag all this So the first thing that I got were these eggs

And these got my attention because they say pasture-raised It says "these hens enjoy outdoor living and plenty of pasture to roam" So that makes me feel good Hopefully they're you know out on the field and eating some grass and stuff and not locked in cages I don't know, I haven't really like researched it to see if it's legit I know labeling laws can be really deceiving

I bought two cartons of those I'm just going to take this out of here Next I bought some spinach You guys know that I love spinach I eat it all the time

So here's my spinach for the week See here's the little ice bag she put in there So nice! And then I got a couple of other proteins So this is Atlantic salmon fillet And I just asked the guy at the fish counter

I don't know if thatis it called a fish counter? I'm not sure But I asked him for the fattiest cut of salmon, so that's what he gave me

I really hate it when salmon is really dry and I don't know it doesn't taste good I like fatty the fattier cut and that's perfect for the ketogenic diet anyways But the next item I got and I got quite a bit of this is ribeye I love ribeye So I really have been craving like steak and eggs lately so I'm going to use it and make steak and eggs for breakfast in the morning

And I'm making breakfast for my husband as well That's why I have so much He doesn't eat salmon so you can see quite a difference in the amount that I purchase That's one bag And then I bought some sardines

I love these sardines They are canned and they are soaked in lemon juice I sometimes will buy the ones soaked in olive oil but in this case I'm just going to add my own olive oil because I really like the way these taste So there's that I got lots and lots of those

And then, oopsie! This is two heads of broccoli I love broccoli as well And I've been sticking really to cruciferous vegetables So I've been sticking with broccoli and then also green leafy vegetables So spinach

So sorry to be repetitive it's the same stuff that I bought last week for my grocery haul But these are the vegetables I'm into right now And I cut out nightshades from my diet temporarily because there's some research out there that nice shades are really bad for your health in general But also that they affect your ketone levels I don't know if it's true

I'm actually going to add them back in and test how they affect my blood ketone levels So that's one of the foods that i'm going to be testing If you guys don't know I'm doing kind of like an experiment where I'm testing my blood ketone levels with different things right now I'm just getting back into the ketogenic diet This is, this will be like the second week on

You know I'm just really strict keto I've eliminated a lot of things Dairy, artificial sweeteners, caffeine, nightshade vegetables What else? There's like a whole list of things I eliminated, but i'm going to add them back in and check my blood ketone levels with those So it's going to be a fun experiment but you can click on the card above if you want to find out more and go the beginning of that series that I started with this experiment

And the last item, this whole bag of avocados It looks like a lot but it's only a week worth It's like seven avocados But I love avocados For those of you that had commented asking if I have problems pooping

I don't and I really think avocados will help with that If you're having issues with constipation Try to add one avocado try to add one avocado a day to your meal plan and see if that helps And lots of water you have to drink water on keto Very very important So that is pretty much it That's my grocery haul for this week

I'll be showing you guys a full day of eating with all of these foods And I hope you guys enjoyed If you do if you haven't already subscribe to my channel If these are things that interest you But I talk about a ketogenic diet

That's the bulk of my channel probably Like eighty to ninety percent And I also post my workouts and talk a little bit about my minimalist lifestyle That's kind of a newfound thing for me Yeah so if any of these subjects interest you subscribe and hit that notification bell

It will notify you immediately when I post a new video And yeah thank you guys so much for watching I really appreciate it and I will see you next time! Bye everyone!

Keto food choices and THM

so I feel like I've been on this journey like I said before a long time and a few years ago I found Trim Healthy Mama I'm sure y'all heard of it maybe haven't I don't know but they take a lot of almost the same information as keto and but they kind of have like where you can pick and choose when you're going to eat a fat fueled meal when you're going to eat a what do you call it oh, an energy meal and so they break things down I didn't I say I'm not going to lunch I'm healthy mama plan because it's I mean it's a great plan it works for most people it works really well because I've learned a lot more I feel like it has its place but you have to do it a certain way whereas keto is pretty easy you know you just once you learn the food you can eat you eat that and once you learn the food you can't, you don't need to be eaten don't eat that so it's pretty easy but if y'all have the cookbook or if you want to look online for some of their recipes and once you get into I'll make another video on the different profiles like if some of you may end up eating carbs a couple times a week and that's completely okay so you can have those carbs I would say stay away from the grains the wheat pasta I would definitely stay away from that but maybe like potatoes and maybe some rice trying to think some of the maybe some quinoa some things like that and you might want to do that's where I was just going to say this trim healthy mama cookbook but you can also find some recipes online I like how they have things separated out because their "S" meals those that are satisfying meals are basically a keto meal like full fat full protein or a moderate amount of protein and very low carb so there s meals or "satisfying"meals are very Ketogenic when they have their energizing meals which again and the profiles we'll talk about later in the keto diet there are some meals that you can have at night that's the key at night because during the day you are in fat burning mode when you wake up and say if you want to stay in fat-burning mode all day and then maybe have some carbs at night because your carbs will process differently at night than they will if you're if you're eating it all day and that's when you can have those energy meals and they are low fat they have some carbs in it and just a moderate amount of protein so that is something to think about if you're wanting to do what Leanne calls in her book carb ups so I'll talk about that again another day or maybe today later just a different fat profiles or Keto profiles that you can do and really you just need to figure out your body and your carb tolerance and your mindset like okay I'm going to have to have carbs I can't go go and that's completely fine it just depends on why you're doing it what you need how you need the diet to work for you and again this is something for myself personally that I looking to do long term can i sustain this way of eating can i sustain and this for my life that's always what I'm thinking about when I start an eating plan I rarely will start something that was just going to be like that just I'm just not going to do that through my journey I feel like I've landed on a perfect way of eating for me because I'm not killing myself in the gym killing myself running but I'm aiming to be well and healthy and I feel good and my mind is clear and energy and so I feel like it's really really good and I feel like its something I can do for the rest of my life so am I going to be perfect? No I do believe that you just for some of your hormones in your body you probably do you need to break out of ketosis some people disagree with that and that's fine its their opinion but I do feel like just mentally its probably it's good to have some times out of ketosis but Leanne says and I completely get this that really if you're going to do carb ups and that kind of thing that you should do them after you've been eating a ketogenic diet for about three weeks like get all the carbs and I like gunk and toxic stuff out of your system first and just allow your body to switch over to burning fat instead of sugar for fuel our bodies are super smart and once you put sugar back in it's going to want to use that because it doesn't know I say its smart but sometimes I don't it because your body does not realize that you're going to get to eat again and say once it uses up and gobbles up all that sugar it's you're going to feel like you're starving again because that your body wants to know when it's going to be fit again so it's good to get yourself into a fat-burning mode first and then if you want to start introducing I don't want to call it a cheat day because I when you call something a cheat day it's more like okay I had to be really strict and how do all this and now I have my free day I don't think that's a healthy mindset because you have to realize what am I do in this for why am i eating this way is it so that I get to a certain point or is it I can be healthy person or get off medication and so I wouldn't consider it a cheat I'm not saying you'll never have a cupcake you'll never eat at birthday party and you're never eat ice cream but I think that we have to look at it differently our mindset needs to be different this is a way of eating and there are some circumstances just because of our culture and how social it is around food that yes there may be some choices that I might indulge in that aren't good but what is that going to do to you what is that going to do to your health so I think that's important to think about what's your goal why am I doing this and how can I reach that goal and what do I need to do to make sure I can keep doing it so that's why I thought really liked this book because most of the other books that I've read on the ketogenic lifestyle are very hardcore like no flexibility this is the way you have to eat the rest of your life and that's not necessarily true like if you can find a way once you get your body where you want it so you indulge every now and then then you can sustain this and they just hop right back into eating Keto if you can say it's not it's not something that's not doable so I just wanted to talk to you a little bit about that and let you know that there's a food list I did post a food list but sometimes it's just good to hear somebody saying it or hear it and see it and touch it and feel it so that all the senses of your body can help you absorb the information and I hope you are enjoying these videos this is new to me but I think it's really good that we get our bodies healed so that we can be here for our grandkids and our great grandkids and you know it's just important so that's what I'm doing this for thank you for watching and have a great day thanks

5 Cheap Keto Meals | Low Carb Recipes On A Budget

Hello and welcome back to my channel, today I'm going to talk you through five cheap keto meals that are awesome low carb high fat ketogenic diet friendly meals that are just great when you're on a budget, or just all when you're just looking for some more reasonable meals to fill your week out, so let's get straight to number one, egg roll in a bowl, the marriage of two perfect low carb high fat ingredients cabbage and beef mince, it's one of those easy really yummy really rewarding dishes to make that are enjoyed by the whole family, it's only a couple of ingredients to put it together, number two is my best ever chicken bake, now you can make chicken any way you like you could roast it you could make chicken soup anything you like but my favorite is my best ever chicken bake, which is roasting the chicken legs in a lovely tomato sauce with a little bit of cheese sprinkled on top and it is just so yum, so delicious and number three we've got sausages, sausages are so cheap and easy to come by and just always check to make sure you can find the lowest carbs possible, sausages that you can and my favorite is having sausages with a bit of grated cheese and sour cream and maybe a bit of avocado too – it's just a yummy go to dinner that we have at least once a week and next I have low carb cauliflower casserole, it is so easy to put together, again four ingredients in this recipe and if cauliflower aren't cheap where you are, use cheap and in season vegetables in place of cauliflower, cauliflower here fluctuates in price between $6 to sometimes as low as $2 so when it's on the lower end of the scale I go and grab me some cauliflower and do all kinds of yummy things with it and finally you can't, you can't talk cheap keto meals without talking eggs, you can scramble eggs make fried eggs make an omelette or even devilled eggs there are so many ways to enjoy eggs as part of low-carb high-fat keto diet, so there you go that's that quick and easy video for today with five low-carb keto cheap meals for you and remember check down below I'll have a blog post with all this information and more and to make it super easy for you to make all kinds of yummy low carb high fat meals and remember to leave a like and a comment let me know what is your go-to cheap keto meal I look forward to reading your comments and remember to subscribe for more low carb yummy inspirations just like this and we'll see you again soon bye

FULL DAY OF KETO FAST FOOD | In N Out Double Double, Chipotle, Starbuck | WHAT I EAT ON THE WEEKEND

good morning guys today we are doing a full day of eating now I eat a little bit differently on the weekend during the week I'm Mel prep which is the key to my success but on the weekend I like to you know see how I feel and go out to eat for the majority of the time so I'm gonna take you guys along with me I am on the way to drop my sister off because my car is the struggle bus so we need to use her car today so I'm actually having tunnels right now my mom requested me to pick up something for her so I'm gonna do that I actually have some stuff at home that I want to eat up McDonald's breakfast is honestly like the best breakfast to me if you guys haven't seen my mukbang on that I'll link it in the description box below but this McDonald's today is actually for my moms and I think I'm gonna make something at home because I have some leftover trees though that needs to just be eaten and nothing sounds better than a quesadilla to me right now so I'm gonna have a quesadilla for breakfast so I have some leftover cooked chorizo that I want to go ahead and finish eating I'm just going to sandwich that with some Mexican cheese and this Latour Tia factory low carb tortilla this is amazing on the carb count if you look the total carb count is 11 grams but there's 8 grams of dietary fiber so it's really two carbs per tortilla now these tortillas are a little bit tough mission has a pretty good one that's for net carbs that I think you should check out but if you want to go as low carb as possible these are a winner because there are only two net carbs they tasted really good if you cook them I've been using them as like a BLT wrap and I don't warm him up or anything but cooked these are amazing and they crisps up nicely you see that Suzhou decide not I got a new dress guys it looks so good in person I promise who knew you would actually like shopping once you are able to fit in the clothes so I usually eat exactly where our film and watching YouTube videos I'm just going to go ahead and do that yeah that's good good wear whatever you want cool what's up just looking at you you know you wanna bite come down hmm trees Oh so struggles of a natural girl my hair wasn't acting right so had to be lit up in a puff which not the puff is very big today which I'm happy about so it's time for us to go to church get a word in and I don't know it's up to my mom whatever she wants to do today we're gonna be doing that because she's on vacation so I want her to have a great day I eat slower now you know trying to decide when I pull you know I'm kind of on a weight-loss journey you know you know you guys this is the best flavored water ever the watermelon period fizzy water zero carb zero sugar zero fat zero everything but all the flavor I promise you get it good price yeah these were 2 for 250 I'm definitely gonna order some of these they're so good as this is my first time trying these eat peanuts they're amazing and the carb count is really great on this it is only 9 grams of carbs and four dietary fiber so I'm gonna be snacking on these all day I've been out since 4:30 or 5:00 so this is much-needed it's just a grande iced coffee with a shot of sugar-free vanilla syrup and a splash of heavy cream the trick is to add cinnamon and vanilla to this the powders that they have out there definitely take advantage of that so we're ending our night with a good movie and we're gonna sneak in some in and out no because we don't want to spend any more money that we need to at the movies definitely let me know in the comments down below if you've ever snuck food in to the home theaters and if you still do that because I do that with no shame I'm not gonna spend $10 I can't even eat half the things there first of all so I'm not gonna spend $6 on a hot dog back and only have the hot dog and not the button that just doesn't even sound right to me guys special whim it's good I was not wanted definitely great idea mama ah oh my god you said extra don't mess around so goodbye wish you well I don't think I've ever had pickles on my burger it's a good no they don't normally put pickles but they have it maybe most people don't like pickles on it because I find it weird that they still have it yeah McDonald sailing for like – all right for my burger has to be in the mood for it up here do a single party we are you guys wrong I'm almost finished I had like three more bites Oh sure I'll take one thank God hmm laughs bye Nosa them let's do it so much for watching this video if you like more on what I eat in a day videos definitely definitely give me a thumbs up and leave me comments down below so I know to make four of them and I'll see you guys in the next one bye

What Is a Ketogenic Diet?

Hey, guys, Dr Axe here, doctor of natural medicine and founder of draxe

com In this video, I'll be telling you what the ketogenic diet is and what it is not and how it is the diet that can work when nothing else will And medical studies now are proving that the ketogenic diet can help you lose weight, boost your brain health, fight neurological disease, balance hormones, and do a whole lot more I'll share with you in this video And for starters, I want to talk about what is it and where did this idea come from

Well the ketogenic diet is a very low carb diet So when you're on this diet, you're consuming little to no carbs at all Now over time, you can move into something called keto cycling which I'll talk about at the end But for starters, you're doing very little carbohydrates in your diet Now this was created in the 1920s specifically to treat epilepsy, epilepsy and seizures and they found great results with the ketogenic diet

The thought was this, your brain is made up of mostly cholesterol and fat and so when your brain is made up of fat and cholesterol, it's really important that you're getting plenty of those things that really support the brain And a ketogenic diet, what happens is your body stops burning sugar for energy, starts burning fat, your body creates ketones, and it's actually a fuel source for your brain Here's another thing to know about the ketogenic diet, 70 to 80% of your diet is fat when you're on the ketogenic diet The typical ratio when somebody gets about typically the first week or two, a lot of times, people may consume about 80% fat, then that ratio goes to about 70% fat, 25% protein, 5% carbs is what I've done with most my patients in the past And the results have been phenomenal and helping them get into ketosis and experience that health breakthrough

So again, a ketogenic diet puts your body into ketosis, that's where your body switches from being a sugar-burner into a fat-burner Now, one of the things I've noticed since I started now when I first went into ketogenic diet myself before I start to recommend it to patients, I noticed I woke up in the morning and I looked leaner

I looked more fit in the morning Here's what the amazing thing that happens on the ketogenic diet Your body will keep burning fat while you sleep, so your body is actually burning that fat, it's pretty incredible But again, your body burns fat rather than sugar for energy and your body produces ketones as your fuel source with your brain and your cells and body run off of instead of carbohydrates So here are the big benefits of the ketogenic diet

Again, number one is weight loss, it's what I just talked about When your body starts burning fat for fuel, you start losing those love handles and that abdominal belly fat that sits right here, you lose weight really, really fast In fact, this is my number one diet for people to lose weight quickly Number two, PCOS, that's Polycystic Ovary Syndrome, I can tell you this, in working with thousands of patients over the years, many women that struggle with PCOS even sometimes issues like infertility or painful PMS during the monthly cycle, when that happens, oftentimes, that's related to a hormone called insulin And what we found is when both men but especially women with PCOS get on a ketogenic diet, when insulin regulates, insulin is a hormone, all of these other hormones regulate as well estrogen, progesterone, cortisol

They all start to balance out on a ketogenic diet So if you've struggled with hormonal issues and you've tried other things, the ketogenic diet can be the diet that works for hormones when nothing else will Number three, mental clarity Now people for thousands of years have fasted for mental clarity So when somebody starts doing a fast, let's say they do mostly a water fast, what will happen is their body will start to go into ketosis as well for fasting

When somebody does just a pure water fast and when you fast and your body starts using ketones for energy, your brain, you have more mental clarity, less brain fog A lot of times, people say they experience spiritual breakthroughs and emotional breakthroughs when they go on a ketogenic diet or a fast because again, a lot of these carbs and foods we're eating on a daily basis, they affect our hormones, they cause inflammation and they affect the brain Again, mental clarity, spiritual awareness can have greater benefits when you're following a healthy ketogenic diet All right, number four, lower type 2 diabetes risk Most people who are getting way too many carbohydrates in their diet affecting insulin

When you go on a ketogenic diet, you give those insulin receptor sites to get burn out Just so you know, that's what for the most part, type 2 diabetes is like somebody yelling and screaming and your ear, well you sort of burn out your eardrums, those insulin receptor sites burn out and kind of go deaf over time when you have too much sugar and carbs in your diet or consume too many things or have too many emotions that affect insulin The name of the game is balancing insulin When you do that on a ketogenic diet, you can see great results in lowering your risk for type 2 diabetes Number five, having a healthier heart

You know, the ketogenic diet, when you're consuming lots and lots of healthy fats, it can reduce inflammation Your body again, also support your body hormonally and improve your heart health

And number six, possible cancer fighter You know, I actually just talked to a friend who's a doctor in Texas yesterday and he told me, he said, "You know what, I beat cancer with the ketogenic diet" There are thousands of cases of people that have followed the ketogenic diet and beat cancer naturally Now listen, I'm not telling you just following a single diet can cure cancer But I will tell you that following a ketogenic diet, consuming the right supplements, getting your body the right place emotionally and doing all of the things holistically to heal your body could help people experience a breakthrough both in preventing cancer or potentially fighting cancer as well

So the risks here are immense And this is me just scratching the surface in some of the most popular conditions that the ketogenic diet can help Now here's some precautions when you're if you're going to follow a ketogenic diet Number one, sometimes you get a keto flu Now a lot of us I saw a study that said sugar is more addictive than cocaine It is that addictive to the body People crave it We got to break those cravings so similar like if you go off of caffeine or off of nicotine or tobacco or again, any time you get off something you might be addicted to, you can get flu-like symptoms It's no different with the ketogenic diet

Electrolytes Now, you want to make sure on the ketogenic diet that you're getting lots of vitamins, minerals, and nutrients You want to stay really well hydrated, drinking a lot of water and eating a lot of vegetables that are high in electrolytes like celery and cucumber Number three, don't over-exercise When you first get on the ketogenic diet, give your body a few days to adapt and get used to the diet you're on because sometimes, your blood sugar can drop because your body isn't yet fully into ketosis, burning fat for fuel

Number four, avoid processed meats Processed foods are going to put your body into more a higher state of acidosis

So again, on ketosis, when your bodies fall into ketogenic diet, your body tends to be slightly more acidic, so you want to be really cognitive of eating a lot of vegetables, a lot of leafy greens, getting a lot of chlorophyll and alkaline-rich foods into your diet And then again, most people don't drink enough water Make sure you're getting plenty of water when following a ketogenic diet Here are the best foods on a ketogenic diet Olive oil, MCTs which are found in coconut oil

So we've got actually long-chain fats here We've got medium-chain fats here We've got short-chain fats that you'll find in ghee and butter Some are thinking chicken fat So if you've ever eaten a chicken and pulled the skin off, chicken skin is full of collagen and healthy fats if it's organic and natural

So again, chicken fat, avocados, flaxseeds, wild meat like bison and grass-fed beef, wild caught fish, bone broth, and the non-starchy vegetables is a perfect mix of foods to consume when you're on a ketogenic diet Here are the worst foods and foods that will actually pull you out of ketosis Added sugars, all grains, most processed foods, and most alcohol will pull you out of ketosis So these are the foods you want to stay away from that can really affect insulin there as well And listen, there's also something great

Now, when you hear the ketogenic diet, the ketogenic diet for most people could be followed for about 30 days, maybe 90 days or more, but for most people, you're going to follow a ketogenic diet and then it's good to start doing what's called a modified keto or carb cycling or what I like to call "keto-cycling" where you really consume essentially a ketogenic diet a few days or sort of on and off along with just a lower generally lower carb diet and add a few healthier things on your diet like a little bit more fruit and potentially a little bit of rice or sweet potato on occasion But again, this is more flexible, you can aim for 30 to 50 net carbs a day

The big thing is you want to, again, stay about 50 or under and then go in and out of ketosis In fact, my own wife does this to where she takes three days a week where she follows or four days a week where she does a ketogenic diet Three days a week where she adds in carbs during those days and she's noticed huge changes in her body Again, I've done this with thousands of patients and seen phenomenal results and then changing their body So again, some days eat ketogenic, other days don't, that's probably the way our ancestors ate so it's closer to the perfect original ancient diet there as well

So remember these benefits of following the ketogenic diet Major benefits with weight loss, balancing hormones and fighting conditions like PCOS, mental clarity, fighting diabetes, healthier heart, and possible cancer fighter The benefits of the ketogenic diet are immense And hey, if you want to learn more about the ketogenic diet, make sure to subscribe here to my YouTube channel We've got a lot of ketogenic recipes coming out, some other healthy ketogenic diet foods and tips

Also, if you want to learn more about the ketogenic diet, I've written several in-depth articles and have a whole recipe section on my website draxecom that goes through ketogenic recipes Simply Google search "Dr Axe Ketogenic Diet" or "Dr Axe Ketogenic Recipes" and you'll find a lot more information there on my site, guys

Hey, thanks for watching Hi, Dr Axe here, want to say thanks so much for checking out this YouTube video and also don't forget to subscribe if you want to get more great content on things like herbs, essential oils, natural remedies, and how to use food as medicine Also check out more of our content on my YouTube channel Thanks for watching


Sugarless crystals here you cute little paleo food with you and this is my top 3 3 3 3 keto foods and it is the first time here subscribe now I do recipes all the time the people like you get self-created I got a secret kiddos not a diet here's the lifestyle challenge and with daily lifestyle they're always going to be a couple loopholes so we want to keep you ascend I got something to help you out these are my top 3 keto foods the one that nobody's talking about my first stuff piques my personal surgeon that hand is like mozzarella a flower such as almond flour coconut flour and it forms a sword though you have your cauliflower crust chicken crust and even bacon crust Oh keep up sounding pretty good I made a copycat recipe that I put on my Instagram of the Domino's buffalo chicken pizza it was fantastic man oh it was too good so you can do a lot with it I actually have a recipe coming up for fair season there's going to be a corndog recipe using the fat head though press so look out for that my number two could be there are tons of cookie recipes out there but to make it even more convenient the actual product companies that make cookies for you you got keto cookie with a little cliche and lower expensive and then you got my brand that's next these cookies are deliver right to your door I got a video in a cart above while actually review a fast next for you and my number three donuts the house of sweetness I'm gonna put my maple bacon donut recipe that I review in the car above man it was too good some companies are actually jumping on the bandwagon and do it I can't think of the name but absolutely recipe for chocolate donut or Krispy Kreme Kup again it's just a lift option and those are my top three keto foods I will recommend every day but almost hard nights when you're sitting there I guess struggling you're thick and you can't make it anymore do on keto or a low carb diet these are definitely get you through this now if you do too much because it's definitely just your status or if you always do it it will kick you out ketosis and we don't want that if you enjoyed this video subscribe now give it a thumbs up we come out with concept like this and here we don't make any recipes we need the food and see you next time

Keto/Low Carb Healthy Meal Prep For the Week! – Mind Over Munch

You guys are the CHEESE knees! It’s always BUTTER when we’re together! Aw, you guys are BACON me blush We’re fat, but we’re the GOOD fat! Woah, bro

That’s an avoca-don’t! I was only yolk-ing… Ha ha ha ha ha Ahhhhh! Hey munchies! Welcome if you’re new, I’m Alyssia and today, after MANY requests, I am sharing my first keto meal prep, which is also paleo and of course low carb If you don’t know about a ketogenic lifestyle, I encourage you to check out the video I did a few weeks ago that breaks it down along with some other common diet lifestyles that we hear about these days If you are not specifically on a low carb lifestyle, you can still incorporate these recipes, remember, you can always modify and find inspiration, and that’s the goal here rather than specific meal plans PLUS, remember that we’re all different— different people need different amounts of fats, proteins and carbs whether they follow a ketogenic lifestyle or not, because everyone has a different carb tolerance so you will have to adjust as needed, but I wanted to share some fun low carb recipes since it is a hot topic and highly requested lately

For breakfast, I’m making some bacon cheddar egg cups First I cook up some nitrate free bacon—enjoy the smell and listen to that sizz! Give that a chop, and then whisk together some eggs, almond milk, and salt and pep To the muffin tin, I add my toppings of choice, which are my mushrooms, tomatoes, zucchini, and chopped bacon Then I distribute the egg mixture into the compartments, about ¼ cup or a large ice cream scoop each, and top it off with cheese Bake until beginning to brown on top and set through

Enjoy immediately, or allow to cool and refrigerate, OR freeze! You can reheat these in the microwave, and they’re also tasty cold! Perfect for meal prepping and making more batches at a time for later You can enjoy one or two of these with a “bulletproof” coffee, or skip the coffee and enjoy a few extra! It is up to you! Check out my Facebook page for a bulletproof coffee recipe that I really like! For lunch, I’m making a beef and broccoli bowl with cauliflower rice Start with your fat of choice: coconut oil, grass fed butter, or ghee! Ghee is clarified butter without any lactose or casein so it’s great for people who are sensitive to those, and it’s also nutritionally rich like coconut oil It has a deep, rich and nutty flavor I add garlic and ginger paste to the melted ghee and allow that to become fragrant, before adding my beef

I cook that through, and then add in my veggies: cauliflower rice and broccoli florets Once the broccoli is bright and vibrant, and cooked to your liking, add your sauce ingredients: coconut aminos or soy sauce, sesame oil, salt & pep, and red pepper flakes for a kick, if you want it Coat completely and season to taste You can stop here and refrigerate or freeze, so it’s another great bulk recipe, but when you’re ready to serve, I like to top it off with sliced avocado, sesame seeds, and chopped green onions! If you’re on a low carb diet and missing rice, cauliflower rice is a GREAT mental trick and you won’t even miss the rice in this bowl It’s delicious and nutritious! Thumbs up for substitutions! For dinner, I’ll need some mayonnaise for my dish

There are different approaches to a high fat diet—some people just go by macros, but I think of a ketogenic diet as a WHOLE FOODS diet A lot of the oils used in mayonnaise can be inflammatory and processed, so I’m making my own olive oil based mayo In a deep measuring cup I add egg yolks, apple cider vinegar, lemon juice, Dijon mustard, olive oil (a lighter olive oil, NOT extra virgin) and sprinkle with salt and pep Allow to sit for a minute or two and settle, and then begin pulsing with an immersion blender on a low setting Continue to pulse until it starts to become thick and creamy at the bottom, and then allow the blender to follow the measuring cup up and down to emulsify and integrate completely

Place in a jar and store in the fridge for up to a week! This mayo is really a great option for anyone wanting a cleaner mayonnaise, whether you follow a keto lifestyle or not If you’re enjoying these recipes and tips, be sure to subscribe so you don’t miss any content! Hit that bell to be notified each week! Go ahead, hit it! Come on! You can do it! So how am I using this in my meal prep? Well, first I’m going to turn this into a WASABI mayo by whisking in some wasabi paste This is optional but adds a lot of flavor, and then I’m going to coat a piece of wild caught salmon for dinner in the mayo I add that salmon piece to a panini press and cook through to my liking! That wasabi mayo adds SO much flavor! The beauty of this meal is it’s a fresh cooked meal every day You can keep your salmon in the fridge or freezer if you’re worried that it won’t last, because usually fish only makes it a few days in the fridge, just thaw it out the night before using in the fridge

You already have your mayo ready to go so it’s super easy I like to serve that with a side salad so I’m jarring up some of my favorite greens, as well as some tomatoes, and sliced mushrooms This way it’s all ready to go each night I’ve also made a zesty cilantro lime dressing to top it off I simply add jalapeño, seeded if you don’t want it spicy, garlic, lime juice, cilantro, olive oil, and salt to a blender and let it rip until it’s smooth

You could also add avocado to this dressing, but it may not make it the whole week in the fridge It’s so flavorful and makes a boring salad fun I top the salad off with avocado and some of my favorite EVER Trader Joe’s Everything but the bagel seasoning (this is NOT sponsored!) and I serve that with my salmon for a delicious dinner with a great ratio of fat, protein and carbs for a ketogenic lifestyle, or just a healthy whole foods meal in general! As snacks for the week, I portion out my favorite nuts, which are macadamia, pecans and PILI nuts! If you’ve never heard of Pili nuts, they are one of the most keto-friendly nuts because they have the highest oil content and lowest carbs of any nut! Only 1 gram of carbohydrates and it’s fiber, and 24 grams of fat per serving They are a great source of magnesium, vitamin B1 and manganese They are significantly more expensive than any other nut, so I don’t buy them regularly, but it’s a pretty neat keto-friendly food that I wanted to share with you guys

I also make sure to have some olives, full fat cheese, and lower carbohydrate fruits like berries on hand for snacks One beautiful thing about a ketogenic diet is you don’t really get cravings and you are generally full—BUT we are human and sometimes we just FEEL like eating a sweet treat, so for that, we can make fat bombs! These are my maple nut fudgy fat bombs First I make a nut butter with macadamia nuts, pecans, cinnamon, and maple extract in a food processor This is delicious on it’s own, but for the treat I’m melting that down over the stove with coconut oil and erythritol Coconut oil has TONS of nutritional benefits as is, but the fact that coconut oil contains medium chain fatty acids (or MCTs) as opposed to LONG chain fatty acids means the fat is used as energy, rather than circulating in the bloodstream

Since the crux of a ketogenic diet is using FAT as fuel instead of CARBOHYDRATES, coconut oil obviously becomes a principal ingredient for the lifestyle, because of those MCTs I can then divide that mixture into mini muffin cups lined with silicone liners, and top them off with chopped pecans and macadamia nuts Freeze until firm and you have those ready to go when your human craving or desire hits! I keep them in the freezer And that is my a ketogenic and paleo friendly meal prep for the week! For tips on GENERAL effective and efficient meal prepping you can check out my meal prep beginners guide eBook, use the code “KETO” for 10% off any eBook or package of your choice this week only at mindovermunchcom/ebooks

Remember, my goal with meal prep videos is never for you to replicate them exactly— you can if it suits you, but they are here for general inspiration, so take them and make it your own! If you aren’t on a keto or paleo lifestyle, you can adjust these recipes, or maybe this is just here for you to educate yourselves about other lifestyles For that type of info, again you can check out my video from a few weeks ago which is linked below I hope you found this useful, if you did, please give it a thumbs up! I will see you next week, and remember, it’s all a matter of Mind Over Munch!

Savory Beef and Broccoli – Low Carb Keto Chinese Food Recipe

Welcome all! Papa G here Today I present my low carbohydrate twist to a savory Chinese dish

My low carbohydrate beef and broccoli recipe We're gonna use a sweet and spicy marinade to bring this Asian American classic to a new level of flavor Let's get started Most of the flavor in this dish is in the marinade For that, add to a mixing bowl, some soy sauce; sesame oil; about 1/4 cup of lemon juice; some cayenne pepper hot sauce; garlic powder; onion powder; about 2 tablespoons of my low carbohydrate hoisin sauce – I'll have a link for that recipe in the description below; and we'll finish with a liquid sugar substitute equal to 1/2 a cup of regular sugar

Give a mix with a whisk and set aside For our beef, will be using 16 ounces of top round You'll want to look for the grain and cut perpendicular to it Slice the beef in about 1/8 of an inch in width Now I like to cut these in half as well, to have more of an easier to eat bite-size pieces

Place the beef in a ziploc bag and pour the marinade over the beef Mix and shake to ensure all of the meat is coated Let rest in the refrigerator for at least an hour to overnight Take about 1/2 a cup of dry roasted peanuts and place into a sealable plastic bag With a kitchen hammer or rolling pin, gently crush the peanuts and set aside

After the beef has had a chance to marinate, remove from the bag and place on a paper towel, trying to leave as much of the marinade in the bag as possible There's a lot of flavor in there that we'll be using for our dish Pat the beef dry with a paper towel to remove the moisture To a sauce pot on medium-high heat, add the marinade we used for the beef and bring to a boil As long as the marinade has stayed in the refrigerator, and we bring it to a boil, it'll be safe to use in our dish

Add one cup of beef stock and 1/8 of a teaspoon of xanthan gum and mix to incorporate Let the sauce come to a boil then give another mix and removed from the heat To a large skillet on medium-high heat, add some avocado oil and about one tablespoon of minced garlic Mix the garlic into the oil and saute for about 30 seconds Add 10 to 12 ounces of bite-sized broccoli florets and cook and stir for about 2 to 3 minutes

You'll see the broccoli has absorbed the oil and the garlic has been infused onto the broccoli Remove the broccoli to a separate bowl and set aside To the same skillet still on medium-high heat, add some more oil and our marinated beef Cook for about 3 to 5 minutes until the beef is no longer pink Add the dry roasted peanuts

Be sure to reserve some for the garnish and stir in Pour our sauce over the beef and stir to mix in Continue to cook on medium-high heat for about 10 to 15 minutes until the sauce has reduced and thickened Reduce the heat to medium and pour in our broccoli Stir to mix and continue to cook until the broccoli is heated through

Serve hot Garnished with some crushed peanuts and enjoy! There you have it folks! My beef and broccoli recipe A savory low carbohydrate twist to an Asian American classic I hope you enjoyed this video If you did, please like and consider subscribing

I'll have something new every week Thanks for watching and I'll see you next time!

🥑 Here Are My Best Keto Staple Foods

hey what's up ketonians? Okay so you've decided to start the keto diet the only problem is you have no idea what to shop for don't worry because in this video I'm gonna run through my best keto staples to shop for so stick around welcome back in this video I'm gonna quickly cover some of the foods that I regularly shot for since I started keto I've been collecting recipes that I regularly make these are some of the ingredients that I try to have on hand so that they don't always have to pre-plan what I'm making for dinner when I'm building a shopping list I try to incorporate items that are low-carb packed with nutrients and also versatile to cook with I'm gonna break down my list into proteins healthy fats dairy produce and then some other stuff for proteins I buy fresh wild salmon salmon has tons of health benefits and one of the cleanest non fishy tasting fish and has omega-3 fatty acids that you need I have an awesome salmon recipe that we probably once a week that I'll try to get posted soon so stay tuned for that chicken breast and chicken thighs are super easy to put with almost anything and the thighs are higher fat content which is good for keto as well believe it or not bacon is on the menu with keto the high fat content is super good and let's be honest who doesn't love bacon just make sure it's no sugar added and nitrate free if possible beef chuck roast is super easy to throw on my favorite kitchen gadget which is my instant pot I'll link the one that I use down below in the description eggs are pretty much a must with the keto diet they basically have every essential nutrient the body needs except for vitamin C and the options for cooking are limitless to be honest though I was never real big fan of eggs until I started eating keto lastly I try to always have grass-fed ground beef if you can swing the extra cost always try to buy grass-fed needs breastfed needs tend to have higher amounts of omega-3 fatty acids an antioxidant versus grain-fed means for the healthy fats I'll try to make sure I always have olive oil or avocado oil some coconut oil real butter not margarine ghee if you can find it which is clarified butter in a glass jar and it's generally in the Indian food section of your grocery store from the dairy section I'll make should've grabbed heavy whipping cream which is great for coffee desserts and a bunch of other things and basically has no carbs cheese is a super easy snack and great for cooking or throwing on a salad in general the harder the cheese the lower the carb content so be careful I typically grab a tub of pre shredded Parmesan a block of Kobe Jack and maybe a pouch of mozzarella when it comes to produce I try to stay away from most fruits because of the higher sugar content and the fact that you can easily get any nutrient and fruit from vegetables without the carbs if I'm craving fruit I might grab a few raspberries or blackberries since they're the lowest carb fruit for vegetables I'll stick to the ones that grow above ground since they have fewer carbs I'll grab a bag of pre chopped kale spinach salad greens avocados zucchini broccoli and cauliflower when it comes to vegetables you generally want to eat fresh and cook the least amount of time since heating them tends to remove most of the nutrients the one exception here is I almost always buy frozen free rice cauliflower I make keto fried rice quite often and having a bag of rice cauliflower I can pop in makes it super simple to make okay that covers most of it but there are a few things that don't fit those categories such as raw almonds which are super good for snacking and almond flour for cooking and baking also coconut flour which is in tons of keto recipes dark chocolate is another one just make sure it's at least 85% and doesn't have any sugar added I started using Lily's chocolate chips they're a little bit pricey but they're awesome for baking and desserts and they only have three net carbs for 60 chips there are tons of items that can make this list but these are just some of the ones that I buy regularly let me know what staple foods made your list in the comments and if you found this video useful please take a second to click the subscribe button and also the bellow icon to make sure you get notified when we drop new videos thanks for watching

Keto Diet Food Chart For Calculating Macros ☔FREE ☔We Got You Covered

hi everybody today we're going to talk about the one week new chart that I designed for using with the keto diet other health issues um I created this B chart because I was having trouble getting the macros the way that I wanted them in that apps that are out there that I will say some people that I know are using My Fitness Pal and it's working for them I'm just gonna use that secret and this spreadsheet that I created on Google sheets to keep track of my macros and other information that I want to track so today is day 2 of this week so I'm gonna enter the date there to begin with it's nine seven and then I like to record my glucose in the morning and then I want to record the exercise that I did and then for breakfast because I'm doing intermittent fasting along with all of this I don't actually have a meal until 11:00 in the morning and then I stop eating around 6:00 I had coffee for breakfast with cream so I'm just gonna do ctrl C and copy that information and put it right down there and then control V so it'll copy the the macros from above I also had a half a tablespoon of butter for breakfast and so I don't have that macro right here so I'm going to go over to that secret which I have up in a different window and we're gonna do better we only had a half a tablespoon so we're gonna divide all of these in half so calories would be 51 and then that would be 1152 divide to enter and then we're looking for protein because I put these backwards and it's point zero six and then there's really no carbs and so to speak so we're just gonna put zero there I also had apple cider vinegar this morning I started incorporating that into my morning regime so I'm just gonna record that here I'm not gonna really count any of the carbs or anything in that because I don't think it's really necessary didn't have that much of anything so I had like one teaspoon of apple cider vinegar CV I had one teaspoon of lemon juice maybe I kind of squeezed some of the lemon that I had on this like my fresh lemons and I just squeezed it as I knead it off of the half of the lemon I like to have it in my pillow Grigio sparkling water at night because it makes me feel special anyway so lemon juice and then I put some also some grated fresh ginger I keep my ginger root in the freezer so you can grate it and it it works just fine and I mixed all of that in some warm water like a half a cup of warm water then heat it on the stove and it tasted really good um some people put like a teaspoon of real cranberry juice not the kind with the sugar or the other stuff added to it so you have to be real careful about that if you decide to do that that I I just love the taste of ginger and the really the ginger just overwhelms the apple cider vinegar vinegary this of the drink so you might want to try that too apparently it's supposed to be really good for you we're gonna go down here to lunch and I had a keto cabbage stir-fry last night I got the recipe off of a diet doctor calm but they don't break out the information on there so I went through and used fat secret and kind of tried to record most of the calories for the whole thing and then I broke it down into the six servings that it worked out to be I think the carb count might be a little high on this but I'm just gonna go with it we're gonna go control-c and we're gonna go over here and we're gonna type keto cabbage control V and then we have to come over here and click on this little thing and put paste values in here I also had a cup of lettuce okay so it was a handful that we're just gonna call it a cup and so we're gonna go over here to fat secret type in and it's eight calories and point zero eight point five and one six three and I had a cucumber it's a homegrown cucumber and I did that let it get very big so it's probably like a half a cup if it was all chopped up into a little measuring cup I like to peel on because it's nice and sweet and it has eight calories and point zero six five eight zero six and I put on it sorry my cat decided not sure what he's doing Mayo Mayo with a little squeeze of lemon juice is like my very favorite salad dressing it's just my rescue cat she and her siblings my son found at work he apparently accidentally killed their mom so they were like a few days old and he brought them home all four of them in the palm of his hand and we bottle fed them my daughter and I and they're just like the most loving kittens they're cats now but all right back to the food chart mayonnaise I use best food manis 100 calories okay so there's these are my total calories these are the grams of fat grams of protein and grams of carbs these are the percentages of the calories that each one of these things are and these are the number of calories like fat has nine calories per gram the carbs and protein only have four so there you go I'll record my dinner and all will be well that about it for how to do this I put the link below to the Google spreadsheet the Google sheets spreadsheet so what I do is I just have I have the mean one but I make copies of it each week and so I have different different sheets for different weeks and I can go back through and look at my progress sometimes if I weigh myself I'll put my weight in here and if I do different things like I'm doing this apple cider vinegar thing in the morning I will try to keep track of how it's affecting me like I realized that I I need to not eat carbs at night like tomatoes things that are heavier carbs because it makes my glucose level go up higher like I ate the cabbage last night I had the keto cabbage for dinner and my glucose level was 98 this morning versus the night before it was 80 and I only have like nuts for dinner that night I I just had a be craving to have a bunch of not good a Mia nut so I just called it a meal and went hog-wild I do actually count my calories I'm trying to keep around 1,500 calories a day no more and like I said I am intermittent fasting so I don't eat before 11:00 coffee and apple cider vinegar don't count as food so I lunch around 11 ish and dinner around 5:30 six ish and then I don't eat anything after that I'll have a water and a glass of Pellegrino with lemon juice in it nice and it it just makes me feel all special and stuff so there you go how to use this when we chart you can follow along in our thyroid treatment for women group on Facebook I'll put the link for that down below and ask any questions you have there or here don't forget to subscribe like this