The Holidays are Upon Us – Let’s Do it Keto Style

The Holidays are Upon Us – Let’s Do it Keto Style

The holidays are upon us but don’t panic you can still do it Keto Style. Really, you can. I know everyone on every social media platform is talking about their holiday meals, desserts, and drinks. And you are probably thinking how can I stick to Keto with all the temptation out there. But you can… You’ve got this girl.

Today, I am going to be talking about Keto dishes that will make the holidays delicious.

Holiday Recipes for you!

Keto Brined Roasted Herb Turkey

Delicious Brined Turkey Keto Style
Prep Time12 d
Cook Time2 hrs 30 mins
Course: Main Course
Cuisine: American
Servings: 5

Equipment

  • 5 gallon bucket
  • Roasting Pan

Ingredients

  • 14 lb Turkey
  • 1 1/4 C Stevia/Erythritol mixture sugar
  • 1 1/4 C Kosher Salt
  • 3 stalks Celery chopped
  • 1 each Onion Coarsely chopped
  • 2 sprigs Fresh Thyme
  • 2 sprigs Fresh Sage
  • 2 sprigs Fresh Flat Leaf Parsley
  • 4 Tbsp Ghee Melted
  • 1 tsp Dried Thyme
  • 2 tsp Paprika
  • 2 1/2 Cup Water
  • 1 Gallon Water

Instructions

  • Heat 1 quart of water until warm
  • Add Salt and Stevia mix and stir until completely dissolved
  • Add remaining water and stir again
  • Put water into 5 gallon bucket or tub, submerge turkey and weigh down with something. I like using full gallon jug – clean of course
  • Cover and place in refrigerator overnight (8-12 hours) the longer the better.
  • Rinse turkey thoroughly with cold water and pat dry
  • Place half the celery & onion along with the fresh parsley, thyme, sage into the cavity of the turkey. Put the remaining in the bottom of the roasting pan
  • Place Turkey in the pan breast side up on the roasting rack.
  • Brush the turkey with half the melted ghee, sprinkle with salt, pepper, paprika, and the dried thyme
  • Pour 2 1/2 cup of water into the pan and place it on the lower rack of the oven. Baste every 20 minutes with the remaining ghee and juices from the bottom of the pan turning the pan 1/4 turn each time you baste and cook until internal temp is 165 F for about 2.5 hours.
  • Let Rest for 20 minutes. And use the juices for gravy. YUM

Keto Turkey Gravy

It's Not Thanksgiving without Gravy
Prep Time5 mins
Cook Time17 mins
Course: Side Dish
Cuisine: American
Keyword: Keto Gravy, Thanksgiving Gravy
Servings: 6

Ingredients

  • 4 Tbsp Butter
  • 1 Cup Turkey Drippings
  • 2 Cup Broth
  • 2 tsp Worcestershire sauce
  • 1 tsp garlic powder
  • Kosher salt
  • Freshly Ground Black Pepper
  • ½ tsp xanthan gum

Instructions

  • In a medium skillet over medium heat, melt butter. Slowly add pan drippings and broth, whisking until smooth. Bring to a boil, then add Worcestershire and garlic powder and season with salt and pepper. Reduce heat and let simmer 10 minutes. 
  • Add xanthan gum and whisk to combine. Let simmer another 5 to 10 minutes until starting to thicken. Gravy will thicken more as it cools.
  • If gravy is too thick, thin with more broth as necessary. Serve warm.

Keto Pumpkin Cheesecake

Don't Let Keto keep you from enjoying the Holiday meals with the family. 5 Carbs
Prep Time30 mins
Cook Time30 mins
Resting time:2 hrs
Course: Dessert
Cuisine: American
Keyword: Pumpkin Cheese Cake, Thanksgiving Keto Dessert
Servings: 8
Calories: 172kcal
Author: Jessica

Equipment

  • Springform pan
  • Aluminum foil
  • Hand Blender

Ingredients

  • 32 oz Ricotta Cheese Full Fat
  • 1 C Pumpkin Puree
  • 2/3 C Swerve
  • 3 Tbsp Superfine Almond Flour
  • 1 Tbsp Coconut Flour
  • 1 ½ tsp Pumpkin Pie Spice
  • 6 Lg Eggs

Whip Cream

  • 1 C Heavy Whipping Cream
  • 2 Tbsp Swerve
  • ½ tsp Vanilla Extract

Instructions

  • Preheat oven to 300 degrees.
  • Grease the sides and bottom of an 8-inch springform pan with butter. Cover bottom with foil halfway up the pan making sure no water (adding to the pan when baking) or any part is open or exposed. Set aside.
  • In a bowl whisk together flours, pumpkin pie spice, salt and set aside.
  • In a large bowl blend ricotta and pumpkin puree until well combined. Add sugar.
  • Add eggs whisking in one at a time.
  • Mix in the remaining prepared dry ingredients, and then fold in the vanilla.
  • ace pan in the middle of a baking pan with a 1 inch lip. Add warm water to the pan util the water reaches about ½ inch up the springform pan. Bake for about 1 hour and 15 minutes or until the center is firm (not jiggly). Remove from the oven and cool for 30 minutes. Refrigerate.
  • Serve with WHIPPED CREAM: In a deep bowl mix cream, sugar and vanilla with a hand blender for 2 minutes or until desired consistency.

Now just add some mashed cauliflower, a green bean casserole, stuffing and some Keto rolls and you are set for a delicious Thanksgiving. Let it not be said that we can’t eat well. Keto is actually delicious and you can make entire meals that the whole family can enjoy. Even for the holidays.

I can tell you that that cheesecake is amazing I tried it before posting this. And OMG it was delicious. I love pumpkin pie but this blew it out of the water.

Now share this with your friends or keep it a secret and feed them a Keto meal and surprise the hell out of them.

Check it out:

Speed Keto has a great Thanksgiving recipe book on their facebook group that you can get free when you purchase the speed keto program. Some of the freebies they give are worth the program cost itself. And follow my journey on Speed Keto. I try to keep you up to date with my journey here.

Top Things People do Wrong When Doing Keto

Top Things People do Wrong When Doing Keto

Top things people do wrong when doing Keto, and I am one of those people. Keto is really not a hard diet, but there is so much information out there that confuses the hell out of you.

Eat this, don’t eat that, you can have that you can’t have that. Well, I am not saying I have it all figured out but I do know how I have failed in the past and how a lot of others are failing now.

These are not going to be in any particular order so don’t worry if yours is on top or if it is on bottom

Things People do Wrong When Doing Keto

Not tracking your carbs

I know, I know, I tell you all the time that I don’t track my carbs, but that is because the majority of the time I am eating either the Keto KikStart Plan, or the Speed Keto plan and they both have it all figured out for me.

But if you are not doing either one of those plans then it is imperative that you track your carbs. Now, if you have been reading the blog religiously every week like I know you have then you probably have read my calculating macro blog. Most Ketoers do about 20 grams of carbs a day. And I know that when I’m not doing either one of the programs I do calculate my macros. But where a lot of people go wrong is that they don’t measure the food they are eating. I measure everything that I eat. And I count each separate item.

I use the carb manager and I add each individual item of food. Or I create a meal using each individual item. That way it calculates correctly. Also, another thing about the carb manager always check things like salad dressings against the labels, they are not all correct in the carb manager app.

#2 Not Eating Enough Healthy Fats

This is a hard one for a lot of people to get over. We’ve been told most of our lives that fat is the enemy. Or we hear things like I was told you are what you eat. So in my mind, I had to change that. Just because I am eating more fats doesn’t make me fat. Our bodies turn that fat into energy that we can burn easily. We don’t need the carbs for energy. Our bodies are amazing.

So how much fat should you be eating, well, once again, you should be eating according to your weight and the carb manager is really good at figuring that out. But you need to make sure you have it set to Carb tracking and track all macros. And then in the macro setting area have it on Keto setting.

But also you need to be eating good fats, like salmon, olives, avocados, coconut oil, butter and bacon, and if you do hit your fat goals add MCT oils.

Note: When starting with MCT Oil take your time getting up to the tablespoon start with 1/2 teaspoon and gradually move your way up. You will thank me for that tip. Seriously, you won’t like spending your day in the bathroom.

#3 Eating too Much Protein

Basically the Keto Diet is 5:25:70 which is 5 percent carbs, 25 percent protein and 75 percent fat. The reason being is that it is the optimum level to get you fat-adapted where you are losing weight. Also, if you overdo protein it can be turned into sugars in your bloodstream because you are not using all the energy of it up. Check out this article by the diabetes foundation. That is also why people don’t recommend diets like Atkins and other low carb diets to people with diabetes.

# 4 Eating Low-Quality Food

This is another thing I see on a regular and I’m guilty of it also. Eating processed foods. Like lunch meats, cheap canned vegetables, and sliced or pre-grated cheese.

With Keto, you have eliminated a lot of those processed foods, which is great and a great start to your diet. But I know many of you women out there start to see a stall in your weight loss or inches lost. Well, look at the packaged foods that you are eating. Grated cheese and processed cheese slices add potato starch and other things to keep them from sticking.

The meats have additives to them also, it is a great idea to get grass-fed meats and meats without the hormones in them. You will see a huge difference in your stalls and the way you feel.

And the canned foods have no nutrition to them. They have been stripped away. Look for frozen food if you want cheaper than fresh, but you still need to check your labels. Because those also add additives like corn starch and potato starch so they don’t stick and some even add sugar.

#5 Not Planning

This is where a lot of my problems come from. I am one of those daily shoppers, I hate cooking and want simple. That is one reason this page is not full of all those delicious Keto Recipes you see on other Keto blogs. Maybe one day when I get a nice kitchen to cook in but not now. Two feet of counter space is not enough to display my cooking skills.

But on to the point. Food prep is important and that is another reason I love Speed Keto. I know what I am going to eat daily. It is right there in the book. I have the recipes and the meal plan I know exactly what to get at the store.

But you can do the same thing at the beginning of the week. Even if you don’t prepare it ahead of time. Just have your daily shopping list as I do. I know what to pick up from the store each evening and I fix it when I get home from work. I know that if I don’t it’s much easier for me to slip and order a pizza and then I am miserable for a week because of it.

#6 Not Keeping Electrolytes in Check

This is another one that I hear complained about a lot online. The side effects of Keto. Which suck if you don’t keep your electrolytes in balance. And really it is a simple thing to do. And it helps with the Keto flu so much.

I get my electrolytes by drinking my water with electrolytes. I usually use Ultima which is on Amazon. (Just a quick disclosure I am an Amazon Associate so if you buy from my link I will make a small commission on that sale but it won’t cost you anything more.) I also buy one from Costco that is great it has no flavor and I can add it to my coffee.

When your electrolytes are out of balance you can suffer from things like fatigue, dizziness, headaches and a lot more. So get your electrolytes it is so worth it.

#7 Eating Too Many of the Wrong Vegetables

If you are anything like me you were raised being told to eat your vegetables that they are good for you. And in truth some are. But others are carb-heavy.

Take a look at your carb manager or look it up on the internet to find out what the carb count is. Seriously, it is worth it.

Some vegetables that are good are things like spinach, broccoli, mushrooms, celery, lettuce, cabbage, cauliflower, and green beans.

#8 Not Getting Enough Fiber

Now, this one is a pain in the butt literally. If you are not getting enough fiber you will be constipated. And that sucks. I’ve been there. So eat your greens. Foods high in fiber. Cabbage, squash and some nuts are great.

You will seriously want to hug me for reminding you to get your fiber.

#9 Artificial Sweeteners

I know you see all those low carb sweeteners out there. Well, guess what a lot of them are so bad for you and they will do the exact thing you are trying to avoid by using them. They will raise your insulin levels.

My go-to and ones that don’t raise your blood sugar are Stevia, Swerve and Monkfruit.

#10 Not Drinking Enough Water

Water the beverage of life. Really it is! Without water, you’d die. But in all seriousness, you need water more than ever when doing the Keto Diet. Why because you are not eating foods that hang onto that water. This is one of my favorite posts that I wrote on it.

Now I know most of you that are doing keto can attest when you first start it is like that is all you are doing is peeing. I am with you sister. But hear me out on this, I drink a gallon a day and it does get better. I’ve learned over the course of my research on Keto that a well-hydrated person should be peeing every hour.

So go on girl get your hydro flask and start drinking.

#11 Stop Giving Up So Soon

Really did you gain the weight overnight? It will happen. You will lose weight. You hear all about the successes of fast weight loss on Keto. But remember are unique, your body is not that other woman’s body. Give your body time to adjust. You will get over the Keto-Flu, you will get over that stall and you will lose weight. I know you will.

Just remember your why! Each time I stumble I go back to that and remember I am doing it for my health and well-being find your why and stick to it. And remember if you need help ask. Email me get on my facebook or join my group and yell through messenger. I am there for you.

#12 Stop Focusing on the Scale

I know I have a problem with this and you probably do to the scale is not dropping and you think you are not making progress. This is one of the things people do wrong when doing keto. But take a look at yourself in the mirror. Do a before picture wait a week and take another one. You will see the difference especially if there have been no slip-ups. Either in your face or the way our clothes fit. Those are no small victories. The scale is not how we should be measuring our success. Because it lies.

Really I have dropped pant sizes before I dropped pounds. It may be because I am active in my life and I have been more active since starting keto. I have more energy and I have built muscle which weighs more than fat. Don’t give up because your scale is lying to you.

#13 Last One for Now – Do Your Research

I’ve been researching Keto and Low carb for 18+ years now. Since my daughter was two. I have learned a thing or two. But I will not proclaim myself as an expert. I just know from my own experience.

But read a book, watch YouTube Videos. Read the blogs. Learn how to do Keto Right. I can tell you not everyone in every Keto group is going to give you good advice. I read everything I can get my hands on to continue on this Keto Journey. And you should too. That is why I would never recommend something that won’t help you and I won’t try and sell you the snake juice to help you lose weight. I only recommend things that have helped me in my health and my weight loss. Don’t do these things people do wrong when doing Keto.

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How Does What You Eat Affect Your Depression

How Does What You Eat Affect Your Depression

How does what you eat affect your depression? Okay, I am going to be brutally honest here. I have been eating like total and utter crap lately. So much has changed in my life over the last 2 months. I got my new job, and school has started for my kids and I am struggling with it all. Having to change my thought path is the hardest.

And with changing that thought path I became overwhelmed. I know getting my new job was a good thing for my family. But I didn’t want to work for an outside company. I wanted to grow my own business and taking the job took time away from that. And caused me to stress eat. Yep, I said it, I stressed ate. Which included all the things that make me feel miserable. Because what you eat can affect your depression.

So what foods affect my depression? The foods that are an absolute no go for me are grains, foods high in refined sugar. And they are also my go-to when I am stressed. Even though I know they cause me a lot of pain. But I caught myself and limited myself. Even though I did limit those foods I still suffered the consequences of my eating. My hands and feet are stiff and sore. I feel bloated and my depression got the best of me yesterday.

I woke up angry and felt alone. You are probably asking why is a Keto or Low Carb blogger telling you about a slip-up? Simple, it is easy to preach about sticking to your guns and following a diet strictly but you know what that isn’t me. I am human I’m not a machine. I make mistakes and I want you to know that I understand when you do too.

Messing up – And My Depression and the Food

I’ve noticed over the years that if I eat certain foods, I become that “woe is me girl”. And that is what happened yesterday. I woke up sad, mad, aggravated and discouraged and crying. I felt alone in my world. Like no one cared about my goals or dreams. Which is so far from the truth. My family supports me in all of my endeavors.

But even more than that I felt like I didn’t have any friends. I looked online, and no one, I looked at my cell phone again no one. But it wasn’t them. It was me. They have texted me over the last month and I didn’t have time for them. I haven’t posted online in a while or responded to messages that I have received. So again me.

I made excuses to everyone over the last month that I didn’t have time to do this or that because of work or my many other things. But in reality, I was sitting on my couch stuffing my face because I wasn’t happy. I was upset and depressed and most of all ashamed of the way I had been eating. I wasn’t this Keto Guru I was proclaiming to be to all of them and they would know.

But more than what I was eating was causing my depression

The way I started eating is what caused me to be unhappy. The foods that I have restricted with Keto are the foods that cause inflammation in my body. I know this I did a whole article on it called Keto & Depression which explains what you eat affects your depression. I think I knew it last week when I wrote the article about the 30-day challenge. So today is my first day of that challenge.

So far so good. I have stayed on track. And by this time next month, I should be my old self. No more self-doubt. Because I do know what the Keto Lifestyle has done for me. It has transformed me into a new person. I know that I can get my web-design company off the ground. I am good at it, I have my first three clients already booked. How, my friends, the ones that I thought were not there for me.

You Come Into This World Alone and you Leave it Alone.

This is a saying that kept popping into my head over the last month or so. And the more I thought about it the more I knew it wasn’t correct. I know many of you may argue that. But hear me out.

When you are born, you are born with your mother right there. Even if she gave you up for adoption, she still had you, and she was still there. You weren’t alone. There were also doctors and staff on hand in many cases. I know this isn’t true in all cases but I know it was mine. My mom and my whole family were there for my birth.

My family has been there for every struggle. Even when I was going through all the testing I went through for my pain. They were there. My friends had my back and my family held my hands. I didn’t do it on my own even my birth I didn’t do it on my own – to tell you the truth my mom did most of the work.

As for my eating, that I did alone, my husband and my kids all told me that I shouldn’t be eating the things I did, they knew it would make me feel bad, but I made the choice, but on the flip side they are right there for me when I told them I needed their help to take control back and feel better again.

You are not alone

I am not alone in this journey and neither are you. If you don’t have the support of your family and friends you do have it from me. I will help you in any way that I can. You can hit me up on my facebook page, you can email, you can come over to the group and ask questions, I am here for you.

Depression sucks and feeling alone sucks even more. Foods cause my depression, foods cause my pain in my body, foods cause me to gain weight and feel bad about myself. But I am the one making the choice to eat those foods. Knowing full well what they do to me.

Alone but not Alone

Now, I know many people die alone, but think about this – I read obituaries, I know that is kind of dark, but it was actually my job at one time to look at all of them when I was a paralegal for an estate planning and probate attorney and I still do it to this day. We would read them to see if any of our estate clients passed and then we would contact the families and send out flowers during their time of grieving to let them know they were in our thoughts and not alone.

But the more I read the more I realized even then that families still came together for each other. And the person that passed was not alone. So many of the articles said they were surrounded by their families and friends in the end, and others said they passed peacefully in their sleep. Even then they were not alone, they were in the thoughts of their loved ones and their friends.

Don’t get me wrong I hear of the horrors of the world and how people do die alone. But from this day forward I am going to think about my life and about those around me, those in my own circle and let them all know that they may be alone in their homes, alone in their thoughts, but that they are never truly alone because I am there for them. Just like I am there for you.

My Goal of this Blog

My goal with this blog is not selling you things, I do promote things here that I truly believe in and I do make a commission on some. But my goal is to educate you and help you be the best you that you can be. I know how it feels to feel alone on this journey, but I want you to know that you are not. I am here to help and I will answer any and all questions.

And the reason behind this post is to let you know that food does have a lot to do with depression. Whether it be the way certain foods can affect your body and cause inflammation and chemical reactions in your body that increase depression and the way you can fix it or at least make it better.

But even more is that I mess up, I go off Keto, I am not perfect and you don’t have to be either. Depression is a serious thing, it makes your head go to a very dark place and I myself don’t like that place. And if making certain tweaks to my diet can help that I will do it.

So as for the thirty-day challenge, I am starting it today. Pick your program. I am doing Speed Keto this month because of their large support group, but you can choose the one you want to do. There is also KikStart Keto. You don’t even have to do a program just follow Strict Keto, but I do I highly recommend a program because they do give structure with no guessing or research. Remember what you eat can affect your depression, and getting just a little bit ahead of it can mean so much in the big picture.

Just take 30 days and see how you feel. Also, know that I have your back. I may not know you face to face, but I do understand the struggles of not feeling adequate, not knowing what I am doing wrong and then finding out that it is not me but the what I am eating that is affecting my depression and causing the chronic pain in my body.

So who is joining me – Comment below, come over and join the facebook group. And let’s do this together because there is no need to be alone.

How You Can Do Keto When Your Family Doesn’t

How You Can Do Keto When Your Family Doesn’t

I know I said I was doing a post on Asthma and Inflammation for the Inflammation Series but decided to do one on doing Keto when your family doesn’t. I’m researching more on the Asthma and Inflammation to get as much helpful information I can.

Keto and Your Family

I know my family doesn’t want to do Keto with me. But, guess what they are. Just not as strict. Nice right?!

So this is exactly how I do it.

1. Planning Meals

I find recipes that are Keto Approved of the foods they like whether it be things such as tacos, burgers, spaghetti, and one of their favorites is my Chicken Adobo. Recipe is below

Jump to Recipe

Burgers are easy because you can eat without the bun and the same with Tacos. The Spaghetti is a little more difficult because you need to do separate noodles and make sure that you use low carb sauce. I have found an amazing one. That I absolutely love and my family doesn’t even know it is Keto. Yay me. They still get their noodles. I just use the Zoodles.

2. Check Labels

This is an important one since even though they don’t want to eat Keto their health is still of importance to you. I stay away from buying processed anything. I don’t like the prepackaged foods. Just looking at them makes me hurt. All those chemicals in them are nuts and you don’t want to feed that to your family.

So a tip I was told was to stick to the outside radius of the store. That is where all your whole foods are. But if your store is anything like mine you need to skip the bakery and the hot deli items. Haha.

Also, if you are checking the labels you can find things you can eat and that they will like. It makes it easier all around. One thing that I do use that I probably shouldn’t is on occasion I like a soft taco in a tortilla. I found that Mission makes a good low carb one and my family can’t even tell.

I also found a recipe that I love for making soft tacos tortillas when I have time. Because the only thing not on keto is the wheat flour. Here is a link to the recipe.

3. Make the food you can eat

Now, this is funny in my house. I make foods and desserts that I can eat on Keto and buy drinks that I am allowed to drink. Guess what my family likes them better than the store-bought versions every time.

Really, they like my food better than a lot of the classics. Like homemade ice cream and fat bombs my, OMG, my kids love those. I actually have to hide them so I have some. I’ve even made cloud bread cheese danishes that they love.

Their favorite, however, is my blue cream slushy. Especially my boys.

Quick easy delicious Keto drink for you or the kids.  Tips and tricks of the Keto Lifestyle and Diet

A really simple recipe to:

  1. Fill blender halfway with Ice
  2. Pour cold filtered water over ice so that it covers ice
  3. Put in a couple of squirts of the Berry Blast Mio (to taste you can add more if needed after blending)
  4. Add 2-4 T of Heavy Whipping cream
  5. Blend.

Now you can even whip up some whipped cream and top it on it. Great evening dessert.

5. Time

Now, I know you may not get this one but time really comes into play. Husbands and kids take time to realize that you are not so much eating on a diet but that you are eating healthier. And that the food does not taste like diet food but is actually really good.

That actually was the biggest factor in my house. They worried they wouldn’t get their sandwiches, burgers and tacos, but they have come to love the burger wraps and the taco wraps. They taste better and you don’t get that stale processed taste of a burger.

So time and creative working in of foods that you all like with the Keto tweaks and you can get your family all on board with eating Keto and they won’t even know. Heck, I even got my husband to start cooking me breakfast in the mornings on the weekend and he cooks totally Keto and he doesn’t even miss the bread. Either do the kids.

If you like this Post You Might like these:

I am going to post my chicken Adobe recipe below I hope you all enjoy it.

Chicken Adobe Recipe

Chicken Adobo

Delicious Filipino Style Chicken Adobo
Prep Time30 mins
Cook Time1 hr 15 mins
Course: Dinner
Cuisine: Filipino
Keyword: Adobe Chicken, Asian, Chicken, Easy, Filipino
Servings: 5 servings
Calories: 588kcal
Author: Jennie Schroder

Equipment

  • Large Pot

Ingredients

  • 5 each Chicken Legs
  • 5 each Chicken Breast halves
  • 2 Cup Rice Wine Vinegar
  • 1 whole Onion Diced
  • 3 cloves Garlic Minced
  • 2 T Ginger Fresh
  • ½ Cup Tamari Low Sodium
  • 4 Cup Water You Can add More if Needed
  • 4 T Olive Oil extra Virgin
  • Salt & Pepper to taste

Instructions

  • Add 1/2 the Olive Oil to Pot and get hot
  • Add chicken and sear and brown
  • Remove from Pot
  • Add remaining Oil to Pan and saute ginger, onion and garlic until onions are translucent
  • Add, water, tamari and vinegar
  • Then put the chicken back in and bring up to a boil then reduce heat to medium-low
  • Cook for one hour
  • Remove chicken from the pot into a large serving bowl and turn the temp up to Medium-High and reduce the sauce to about half of its original and then pour over chicken
  • Serve with Cauliflower Rice and Enjoy

You may also like to try these recipes:

Inflammatory Foods and You

Inflammatory Foods and You

Inflammatory Foods and You. What is inflammation? And how does food affect it?

Inflammatory Foods and You and how it affects us. How does your body react to foods? How not eating certain foods can make you feel better. This is part one in a series called the Inflammation Series.

Note: There are affiliate links in this article. Each affiliate link I share is for a product that I support and believe in 100%. They do not cost you a dime more to purchase through my link but I may receive a small commission. Which helps me keep this site going and able to continue bringing you quality content.

This article is not giving medical advice it is for information only and from personal experience.

We eat food every day. And we all know about food allergies and food sensitivities.  Did you know that even though you don’t always show the typical symptoms of food allergies and sensitivities your food can be causing inflammation in your body?

Therefore, diet is one of the most important aspects of staying healthy and controlling your weight and inflammation.  What you eat can make you feel energetic and good or it can cause your body to become inflamed and depressed.  Not all foods are created equal.  Inflammatory foods cause inflammation and discomfort and may also lead to long term health issues.

Inflammation What is it?

There are foods that cause inflammation in the body and that cause chronic pain, exacerbate or trigger some underlying conditions that you may have.  Food plays a very important role in every living creatures life.  Just like chocolate is not good for dogs, there are some foods that we should avoid if at all possible. 

What exactly is inflammation?

According to the American Heritage Medical Dictionary:

A localized protective reaction of tissue to irritation, injury, or infection, characterized by pain,  redness,  swelling,  and sometimes loss of function.

(THE AMERICAN HERITAGE® STEDMAN’S MEDICAL DICTIONARY COPYRIGHT © 2002, 2001, 1995 BY HOUGHTON MIFFLIN COMPANY. PUBLISHED BY HOUGHTON MIFFLIN COMPANY. )
Inflammatory Foods Cause Inflammation throughout the body. They cause weight gain.  Cutting out inflammatory foods help with Chronic pain and weight loss.

The American Heritage Science Dictionary states:

“The reaction of a part of the body to injury or infection, characterized by swelling,  heat, redness, and pain.  The process includes increased blood flow with an influx of white blood cells and other chemical substances that facilitate healing.”

THE AMERICAN HERITAGE® SCIENCE DICTIONARY COPYRIGHT © 2011. PUBLISHED BY HOUGHTON MIFFLIN HARCOURT PUBLISHING COMPANY. ALL RIGHTS RESERVED.

What causes inflammation?

Inflammation is caused by injury or infection.

Now, let’s get into what really causes inflammation. Inflammation like stated above can be caused by an injury or an infection and we all know what those are. You fall and land on your elbow it swells and becomes tender. Well, that is an example of inflammation. You get stung by a bee and you swell up around the sting site.

Why does your body do this? According to Web MD:

Inflammation is a process by which the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.

https://www.webmd.com/arthritis/about-inflammation#1

Some other great articles to read:


How can food cause Inflammation?

Just like the example above about dogs not being able to eat chocolate. There are some things us humans are really not meant to eat. Things that our body just does not need. I mean really, would you give your dog or cat something that could make them sick. Then, why would you do it to yourself?

I actually, know the answer to that. It is because we were taught all our lives that certain foods are good for us. We were taught by our doctors, our teachers, and parents. But, really did they know that things could cause the harm it does. No, not really. Because they had been taught the same things.

But as science advance and we learn more and more about our bodies we learn that a lot of the things such as these foods cause inflammation:

  • Wheat
  • Sugar
  • Vegetable Oil
  • Night Shade Vegetables
  • Artificial Trans Fats
  • Meats that contain Antibiotics

Inflammatory Foods and You and the Reason’s Why the Affect you the Way they Do?

Wheat

Wheat has been modified by science to increase the production of it to feed the masses. And as the years have gone by we have seen numerous amount of people become sensitive or completely allergic to it. Diseases such as Celiac Disease are on the rise.

A study published in (2016) from Columbia University Medical Center found that some people develop a systemic immune reaction and intestinal cell damage after eating wheat, even though tests have established that they do not have celiac disease.

Armin Aledini et al, “Intestinal cell damage and systemic immune activation in individuals reporting sensitivity to wheat in the absence of coeliac disease.” Gut, July 25, 2016, doi:10.1136/gutjnl-2016-311964
Wheat is a highly inflammatory food.  It is found in breads and pastas.  It is high in carbohydrates. Most wheat is genetically engineered.

The more quickly your body digests glucose-containing foods, like these carbs, the faster your blood sugar levels can spike. and then spikes your insulin levels which are a compound associated with a pro-inflammatory response.

The  Journal of Nutrition study found:

that a diet high in refined grains showed a greater concentration of the inflammatory marker, PAI-1, in the blood.

J Nutr. 2010 Mar; 140(3): 587–594. doi: 10.3945/jn.109.116640

I myself am gluten intolerant and have learned if I eat any type of grains, my joints become inflamed and I have a hard time doing day to day things. When I cut them out completely, on the advice of my primary physician, I no longer had an issue with that. It took some time but I was able to move without constant pain.

So I want you to do something for me… I want you to think on these inflammatory Foods and you and see if you have any of these issues and can it be the foods that are causing them.

Sugar

Sugar can be found in almost all foods. But they are most prevalent in processed foods.

Excess consumption of added sugar and refined carbohydrates is linked to increased AGE production, gut permeability, LDL cholesterol, inflammatory markers and weight gain. All of these factors can trigger low-grade chronic inflammation.

https://www.healthline.com/nutrition/sugar-and-inflammation – Written by Mary Jane Brown, PhD, RD (UK) on November 12, 2017

The best way to avoid inflammation from sugar is to stay with naturally occurring sugars such as in fruit and vegetables. Check labels of anything that you do buy. Just because it says it is healthy does not mean that it is. I have actually checked the labels on those so-called healthy yogurts and the added sugar in those are crazy.

I found this amazing article where the author actually refers to the inflammation as sugar aches. You can check it out here.

Did you know that 4 grams of Carbohydrates equal 1 teaspoon of sugar? Now go check out that whole grain bread, or those fruit bars that are supposed to be healthy for you. Now see how much sugar you are putting into your body.

This video explains it a lot better than I can. Ladies listen to 3:49 carefully.

Vegetable Oil & Seed Oil

These oils are highly processed oils. They are oils cheap to manufacture and have an extremely long shelf life. But they are not good for you. They are man-made. They are high in Omega-6 which is one of the oils we need but not in the amounts that we get them nowadays.

Foods high in Omega 6 are Inflammatory Foods causing weight gain and inflammation in the body. Keto reduces the amount of Inflammatory Foods and balances out your Omega 3 and Omega 6 in ratios your body needs.

The ration we need of Omega 6 is in ratio to Omega 3 and it should be 2:1. But in this day and age, we are getting 22:1. It has thrown our bodies all out of whack. We need both, but with the amounts, we eat these vegetable oils and seed oils they are causing inflammations such as heart diseases. Omega 6 also believe to cause oxidation to the LDL particles which can increase the heart disease.

We need to reduce our amount of Omega 6. And the easiest wat to do that is to take out vegetable oil which is not even a true vegetable product but a processed oil.

Night Shade Vegetables can be an Inflammatory Food

Now, these are for the most part not a problem for most people. These include tomatoes, bell peppers, sweet peppers, eggplant and potatoes (but not sweet potatoes).

Let me explain. For most of us, we will not have a problem with most of these. but people that have like inflammatory bowel disease, irritable bowel syndrome, psoriasis, or arthritis and Autoimmune disease (Hashimoto’s, graves, etc.), the alkaloids could cause you to feel worse.

What do nightshade intolerance symptoms look like?

Everyone is different and your symptoms will vary. But typically, you can look out for these symptoms…

  • Joint pain
  • Inflammation
  • Fatigue
  • Migraines
  • Skin flares
  • Digestive distress
  • Flares to any preexisting conditions

Potato starch hides in…

  • Gluten-free bread, pizza crust, crackers, and baked goods
  • Some soups or other products with a thickener

Nightshade spices hide in…

  • Most Mexican food
  • Sausage and hot dogs
  • Breakfast sausage
  • most spicey things

Tomatoes

  • Vegetable broth
  • Seasonings (Italian blends and others will often have tomato)

Artificial Trans fat

As of last year, we really don’t have to worry about this one here in in the US for the most part. 98% percent of these trans fats was removed from the foods in the US. But, they are still in some foods for another year. That is a good reason I have removed almost all processed food from my diet.

Willett says that could slash the rates of preliminary death from heart disease, and reduce the incidence of diabetes, dementia and other metabolic diseases. Such declines have been observed in New York City, which banned the use of partially hydrogenated oils in restaurants in 2007, and in Denmark, which became the first country to ban trans fats in 2003.

Washington Post By Caitlin Dewey June 18, 2018

Artificial Trans fats were a leading cause of heart disease, diabetes, and other cardiovascular diseases.

Meats that are grain-fed is an Inflammatory Food

Okay, I have found so much information on this. But what it comes down to is the same with humans. When we are fed a diet that is more natural and not man-made we are healthier.

Animals are made to eat what they eat naturally. And I don’t see many animals going to the grocery store and buying man-made grains stuffed with fillers and antibiotics, hormones and steroids. That is something that people have started doing to make the animals bigger. And what they eat is what we are eating.

Grass-Fed meats are the best.  Grain-Fed causes Inflammation in body. Eat meat that is raised on grass. No Hormones, Steroids, Antibiotics and fillers.  Eat Natural  raised meats.

Grass- Fed is the Best

Grain-fed meats are higher in inflammatory saturated fats, have greater levels of inflammatory omega-6s from the corn and soy diet, and our body thinks they are in a constant state of attack due to ingesting leftover levels of antibiotics and hormones.

This healthy source provides more healthy saturated and trans fats as well as inflammation-fighting Omega-3s.

Inflammatory Foods and You and why you need Keto

If you look up the Ketogenic Diet you will notice a common theme on any of the Keto sites, they don’t have the inflammatory foods as their approved foods. They remove all processed foods, they also remove all foods that have grains in them, foods high in sugars, and all foods with refined sugars, like cakes, pies, sodas.

Also, you will notice they all say to used grass-fed meat when possible and to cook with oils such as coconut oil and avocado oil. Healthy choices.

I am not going to lie to you and say that Keto will heal all that ails you. But there is so much proof, whether it be from the medical community or just testimonials from people on Keto. Myself included; that Keto has helped me regain my quality of life.

Keto and Me

Not just the fact that I have lost some weight. I am by no means where I want to be at in the weight department. But by following a Keto meal plan, I have lost 40 lbs, but the best thing about what Keto has done for me is I don’t hurt anymore.

I can grip items with my hands without them cramping up. I have regained strength in them. My joints are no longer hurting. I’m not just talking about knees and my back. Before Keto, every joint in my body hurt. I was 45 and felt like I was ancient.

I don’t know how to explain it. My joints were tight and ached. I was tested for everything at the doctors, she tested me for Lupus, Celiac, Epstein-Barre, Guillian-Barre, Thyroid, Diabetes, and many more. And nothing I was at risk for diabetes but not enough for medication.

Like I’ve mentioned before that is when my doctor recommended either eating Whole 30 or Keto. She pushed Keto though. I know! A doctor that actually recommends Keto so I looked into it.

I had done Atkins off and on for the last 20 years and when I was a good Atkins girl I felt great. Had energy was at my target weight and felt amazing. So, I choose Keto. It was something I understood.

Tested Programs

Slimme1

Slimme1 is a structured low calorie diet, Meal plan, gets you into ketosis fast and helps you lose weight quickly

I started with a program called Slimme1. It put me into Ketosis fast and I lost weight quickly 28 lbs in a month. Great. But it wasn’t a sustainable program, I do recommend it. Very much so to get you started, but it is hard and is not Keto. And it caloric restricting for a month 300 -500 Calories a day. And I gained back and felt drained.

Has a higher price point but works.

Speed Keto

Speed Keto is a strict Keto plan that integrates short and long intermittent fasting, contains daily keto meal plans, recipes and online support.

I then found Speed Keto. I like this program it is a planned out for you with daily meal plans and such and a Great program — really it is. It has everything you need to be successful. You pay a one time fee of $39 and it is yours for life. You can do it over and over again. Has a wonderful community. And you will lose.

It incorporates intermittent fasting and the keto diet. I did lose the weight I gained back after slimme1, but again, I didn’t feel it was totally sustainable. Just for the fact that they had you doing 2-3 day fasts. I felt tired and hungry and weak, and for me, that didn’t go away with Speed Keto as it does for others.

On a side note, I have always followed a type of intermittent fasting so that was not the problem for me. It was the extended IF that I had a hard time with.

Healthy Pursuit – Happy Keto Body

This is a program that I love and completely endorse. Created by Leanne Vogel and I will say she’s my go-to keto resource for women. She’s revolutionized the keto diet – teaching thousands of women her powerful secrets to unlocking the full potential of keto…

Using the approach from this amazing, true keto guru, thousands of women have:

  • Healed their crazy PMS
  • Improved their sleep
  • Balanced their hormones
  • Ditched the acne and got clearer, brighter, smoother skin
  • Put an end to carb cravings & stopped bingeing
  • Finally busted through weight loss plateaus
  • Stopped starving themselves on low-calorie diets.

And the list goes on.

Leanne Vogel is a holistic nutrition expert who’s been featured in Women’s Magazine, New York Magazine, Paleo f(x), KetoCon, Globe & Mail, Huffington Post, Paleo Magazine, and more.

Happy Keto Body

Leanne’s new 12-week, doctor-approved program is her answer to all the pleas for one primary A-Z resource (with optional group coaching calls) where you can discover how to reset your metabolism, learn to listen to your body, uncover all your healing possibilities and become a fabulous fat-fueled female.

With contributions from Dr. Nina Lewis-Larsson (a certified Naturopathic Doctor), Leanne takes us from the beginning of our keto journey, through life-long keto bliss – dealing with every issue/problem/objection/mistake under the sun.

She’ll show you how to eat to fuel your brain, support your sex-y hormones and surround yourself with meals that will make your friends want to go keto and your doctors stand in awe of your super-strong healthy body.

This program is for women only! But it is so worth it.

KikStart Keto – Boot Camp

Now, this is the program that I developed KikStart Keto – Boot Camp. Something different than the Diets I have followed. This is a Strict Keto program. Not in, if you switch something out it will stall you in your goals. But, strict in the fact that I have removed all the inflammatory foods mentioned above.

KikStart Keto is a complete 6 week program that gets you into Ketosis quickly, Integrates Intermittent fasting and removes all inflammatory foods. Inflammatory Foods and You. Foods that cause Inflammation and how they affect your body. What types of foods to avoid. And why Keto is the perfect diet. Woman and Inflammatory foods. Hormones and Diet in Women.

So a little bit about KikStart Keto – Boot Camp. It is a 6-week program. (you can do it over and over, it is a lifetime) It is a lifestyle program. (no longer live in process of updating.)

What it contains:

  • 6 weeks – planned out meals & sustainable Intermittent fasting plan
  • 6-week eating schedule
  • 6 weeks worth of recipes (printable so you can save in your cookbook)
  • Daily Journal (printable)
  • Education on Keto
  • Daily Keto Recipes sent to your email box to use in place of the recipes in the plan for when you have finished the 6 weeks and want to continue
  • Facebook group
  • 57 Page PDF all about Ketogenic Diet
  • Money-Back Guarantee

How Kikstart Keto came to be:

I have tried so many programs. They work but are not sustainable for me. Either because of the cost of buying the supplements needed to do another month as was the case with Slimme1 also the lack of eating on either Slimme1 or Speed Keto. So I came up with my own that incorporates things I’ve learned on everything I have done.

And guess what? It works, I don’t feel exhausted, weak or like I am starving myself. I eat the foods that I know don’t cause inflammation and I am losing weight and inches. And no more pain at all.

In Conclusion

There are tons of options out there but in conclusion, the main reason for my keto journey and Now Keto Lifestyle is that I needed something to help my pain. And by removing inflammatory foods has helped that and adding spices such as turmeric to my diet. It helps that inflammatory foods are not included in the diet and lifestyle.

Note: There are affiliate links in this article. Each affiliate link I share is for a product that I support and believe in 100%. They do not cost you a dime more to purchase through my link but I may receive a small commission. Which helps me keep this site going and able to continue bringing you quality content.

I know that you don’t have to buy a program to do Keto. But having a program that can walk you through every step of the way keeps you on track. You don’t have to guess about what you can and can’t have, you don’t have to research recipes, you have support. These programs also have removed almost all the inflammatory foods with the exception of nightshades only KikStart Keto Does that. All these programs are great for beginners and have great support. My two favorites are, however, Speed Keto and Happy Keto Body

Top 10 Products to Use While on the Keto Diet

Top 10 Products to Use While on the Keto Diet

My Top 10 Products to use while on Keto Diet and where you can find them:

I have some products that are my go to and they are things that I think that every Keto should use I have included the affiliate links to some of these. Just so you know I do earn a small commission if you click on these and buy. But just know that it will not cost you anything extra. I try and find the cheapest cost for each product.

#1 out of 10 Products to use while on the Keto Diet – MCT Oil

I have two that I use:

BulletProof Brain Octane MCT – I love this one. This helps so much when I do my intermittent fasting to help me keep my energy level up. I also use it daily in my BulletProof Coffee. It doesn’t really have a taste to it. Also, it is really good to use with Fat Bombs or if you want it for cooking.

Another Plus of BulletProof Brain Octane MCT is that it is responsibility sourced. Which is something that I love and support.

You don’t have to buy on Amazon but I found the convenience of having it added as a monthly subscription. Makes it easy so that it comes right to my door and I don’t have to worry about going to the store and it is out of stock.

One of the places I have found this is at Whole Foods Market. I haven’t really looked anywhere else for it since I did my subscription on Amazon.

The other MCT I use and is really good in coffee or in smoothies is Perfect Keto Vanilla MCT Powder. I actually love the taste in this one and it does give my coffee the oil film that BulletProofs does.

It is a Paleo and Keto Friendly non-dairy product. And I use it when I just want a cup of coffee without out adding my HWC (Heavy Whipping Cream). It gives a creamy sweet vanilla flavor that I love. And I get my MCTs in for the day.

You can also find this at Whole Foods Market. But I also get mine on my monthly subscription list from Amazon. It also comes in chocolate so you can make that perfect Mocha and Salted Carmel. Yum… and you don’t have to go without your favorite flavored coffee drinks.



#2 out of 10 – Electrolytes

Electrolytes, I never realized how important they were until I got the Keto Flu. And yes, that is a real thing. You can check out my post about Keto Headaches and learn how to deal with them because really they do suck and sometimes it can be the reason you give up on your Keto Lifestyle.

The one I use and love is Ultima – there are so many different flavors so water never gets boring. I love drinking my water but I like having flavor too. They have Blue Raspberry (my favorite), Orange, Lemonade, Grape, Raspberry, and Cherry Pomegranate.

Another one I like getting is the Mios in a crunch. It is great and I can find them at my local grocery store. The electrolyte ones come in: Lemon Lime, Berry Blast, Arctic Grape and Orange.

#3 out of 10 Products to use while on the Keto Diet – Ghee

You can use ghee in almost all your cooking. It adds to your fat macros. It is great for cooking. And a lot of times when you are dairy sensitive you can still use instead of using butter because the process of making Ghee takes out the Milk Proteins. You can make your own. But it can be very time-consuming.

I have found it in my local grocery stores in small jars and Whole Foods, Walmart and even Costco – Costco is where I found the larger containers and as much as I use it in my cooking that is a great value.

BulletProof also has one I have used also. And it is made with 100% GRASS-FED, CLARIFIED BUTTERFAT. It has a great butter taste.


Some topics you may like:


#4 out of 10 – Prebiotics – Probiotics

I use both pre-biotic and probiotics – These help with the healthy flora in your digestion. Dr. Tobias Prebiotic is the one I use and it has helped tremendously with inflammation due to the foods I used to eat the antibiotics that are put in food and ones doctors have prescribed that kill off your healthy flora.

As for my probiotic, I use one at night to also help with sleep. After, a busy day I have a real hard time shutting down. I run two full-time businesses. And my mind is always working so I love this. It contains melatonin and helps me ease into sleep naturally. As you know when you are trying to lose weight and stay healthy you need your beauty sleep.

#5 out of 10 Products to use while on the Keto Diet – Bone Broth

This is an absolute must especially if you are integrating fasting into your plan. And I only use one type and that is Kettle & Fire. They are delicious and they keep me so I am not hangry on my fasting days.

Top 10 Products to use While on the Keto Diet - Ketogenic Diets Supplements, MCT Powders & Oil, Products to make Keto Easier to help you loose weight.  Keto Bone Broth
Use Code: gunsbuns10
Get a 10% Discount

Now you can get the bone broth at many stores including Whole Food Market. I can even pick them up at my local grocer. But I love the discount I get online. And it also means I don’t have to go and pick them up. You can buy them in bulk and you get a 10% discount. And they offer a monthly subscription… My favorite so I don’t have to think about it. I just get it.

#6 out of 10 – Multivitamin

Getting your vitamins is important, even when not on Keto. Western Society does not eat a diet that has all the vitamins and minerals your body needs. We lack Vitamin D, Calcium, Magnesium, and Potassium. But you also need one that can be broken down. The best one I have found to date is by Dr. Tobias. You can find this on Amazon.

#7 out of 10 Products to use while on the Keto Diet – Blender

Now, I know this isn’t something you take or eat. But truly it is a lifesaver. I love mine. It was a gift but I can do so much with it. I can make hot soup, make smoothies. Make those favorite summertime drinks. It is just an all-around product. The price tag is high. But it is so worth it. The things you can do with it are amazing. I don’t think I will ever use another blender. It just does everything

Go over and check out Vitamix website. And see all the things you can do with the Vitamix. I am not endorsing any of the recipes as Keto Friendly but seriously this machine is my best friend.

#8 out of 10 – Coffee Machine

Okay, I know this seems odd. But this is the next thing I use daily on Keto. It is simple to use and I can make my coffee any style I want. I can froth my heavy whipping cream. Because I am a huge coffee drinker. I was addicted to Starbucks. But, now I have to stay away so I don’t get the extra sugars, and carbs that are even in their sugar-free syrups.

So I got my second best friend my Coffee Ninja Coffee Bar. Love it more than I ever did my Keurig. I don’t have to get the pods. I can choose the coffee I want and how strong I want it. It’s another all-around machine. I can have cold coffee and rich coffee. I can even make shots of coffee. I love it. I replaced my Starbucks Coffee Machine and my Keurig.

#9 out of 10 Products to use while on the Keto Diet – Food Scale

Now, this is an important one. I don’t use a regular food scale, I actually use a postal scale. It is more accurate than a digital food scale. And yes I have tested them both. I have both. The one I have you can get on Amazon for pretty cheap. It comes in at $16.99.

Why a scale. Well, you need to weigh your food so that you are getting the correct amount of macros for your journey. I am apart of a lot of keto groups and I have watched story after story of women not losing weight on Keto and when asked if they weigh their food before cooking and 9/10 say no. They are always told by the group to start weighing their food and to keep a journal. And guess what as soon as they do they lose weight.

#10 out of 10 – Journal

This is important. Just as I discussed above. Journals help you keep track of what you eat. They let you know when you’ve eaten too much; if your macros are off. I have found this to be the most important thing I do on my journey. I write down everything I eat during the day. It is easier than going to an app. I do use an app. I enter all my information from my journal into my app at the end of the night.

The reason for the journal. Here is where I also can track how I was feeling through the day and see my moods are related to what I eat. If I had any issues with digestion. It is a place to track your emotional eating, hormonal eating. Everything you want to put down that is not online.

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