I love it when I find a great new food product that helps me accomplish my healthy eating goals. I recently discovered the gluten free crispbreads at Trader Joes and I can’t get enough of them. Made with oats, nuts and seeds, they are more substantial than a cracker with a tender, crispy consistency that is great with almost everything. I have one with a hunk of organic cheese and apple as a snack or quick breakfast, crumble them over my salads instead of croutons and use them as a base in place of bread for an open face sandwich or avocado toast. They best part is they have 6 grams total carbs and 3 grams fiber which means only 3 grams net carbs per crispbread, making them perfect for low carb and keto diet plans. Find them at your local Trader Joes next to the other crackers, and enjoy!
I have my clients always ask the difference between soy sauce, tamari and coconut aminos. Yes the amount of sodium if a significantly different. Soy sauce is close to 1,000mg of sodium per tablespoon vs coconut aminos being only 300mg.
I am a single mother who is constantly working on the road, so I do not have much time to meal prep for myself. To be completely honest, if I ever do meal prep, I never really eat it anyways. The solution….fast food! Fast food and dieting doesn't have to be as hard as you think. While on keto you want a little extra fat and sometimes its just easier to grab something and go. So if you’re going to do keto on the go here’s how to stay on track while on the road, ditch the tortilla or bun. Get your burger lettuce wrapped and ask for no ketchup, but mustard and mayo is okay. Going to a Mexican drive thru, just ask for your taco or burrito in a bowl. That’s how I do keto on the road.
Turning a new leaf info ketoism, I always try to use my chef experience to come up with new and exciting snacks I can eat so I don't fall off the wagon. Here are my top 10 keto snacks.
Keto Avocado Brownies
4 large eggs
½ stick unsalted butter, melted
1/3 cup unsweetened peanut butter
2 tsp baking soda
2/3 cup stevia
2/3 cup cocoa powder
2 tsp vanilla extract
1 tsp kosher salt
Preheat oven to 350 degrees. Blend everything in food processor, place in prepared greased 8x8 dish. Bake 20-25 minutes and let cool.
Stay tunes ..... Check for more updates to come from Chef Meggan and her keto diet adventures!
First off, you can thank me later on this truly insider diet trend information. Ever since I had my son 2 years ago I haven’t been able to snap back completely. There is still those 15lbs of “baby fat” as we all call it. I have tried SO many diets like Mediterranean, Slim Fast, Weight Watchers, paleo, gluten free, veganism, vegetarian, whole 30, juicing, the list literally goes on. Now all of these diets have worked in some ways but I always lacked something whether it be being hungry or having zero energy, then I tried the Ketogenic diet and my whole view on eating changed. I am a chef, therefore food is life. All these diets that were low carb and low fat and counting calories was just not in my soul to truly fulfill, I think that's what my problem was. I always felt deprived of what I loved most, FOOD! Basically the Keto diet is high fat and low carb and sugar. High fat? You may be gasping at such an absurd thought..how can one lose weight eating high fat? Have no fear I have the answer! When in ketosis, your body produces ketones in your liver which are used as your energy source which in turn burns your fat. Essentially when you overload on fats, your body is working overtime to burn that fat. When you eat foods that are high in carbs, your body makes glucose and insulin which causes a hiatus on weight loss. This really is a guilt free diet. I eat bacon, cheese, eggs, avocados, peanut butter, cream cheese, pork rinds (my favorite snack), and I feel like I haven’t missed a beat! While eating all these high fatty foods, the pounds have been meting off, with very little exercise I might add, and my energy level is through the roof!! Now all I have to say is “What baby fat?”
Watch for a follow up with some favorite recipes
We are now 4months into the new year and it’s a good time to reflect on the progress we have made toward our resolutions as opposed to the short comings.
We often state our resolution as what the ideal end goal is. Go to the gym 5 times a week, spend less time on the phone, eat less junk(which we can help with). Resolutions are usually changes we want to make for the long term instead of a pathway to it we try to get there immediately and when we fail we become discouraged and give up. We beat ourselves up over having a bad week and quit so take time this week and look at your goals and write down the progress you made towards them these last 4months. Write down what you think you can do for the next 6 weeks and come Dec. 31 2018 you will be closer to your end goal than ever before.
As a chef at Whole Health Every day and someone who tried to promote healthy habits, I try and keep up to date with the latest research on diet and nutrition. One of my favorite and most trusted resources for the most current health news is Foundmyfitness.com, the website founded by research biologist and health advocate Dr. Rhonda Patrick. The website aggregates articles on a wide variety of subjects related to health and fitness, and includes links to the original scientific study. One of the most interesting articles I have read on the website recently is titled “High Intensive Intermittent Exercise reduces markers of inflammation and oxidative stress.” If you are eager to learn what the latest research in health and nutrition has learned go ahead and take a look at FoundmyFitness.com or download the app on your mobile device.
A guiltless breakfast, perfect for everyday or Sunday morning brunches.
I recently developed this recipe testing flours with a flax egg for my Client who has been put on a Gluten Free, Vegan Diet. As you know, carbohydrates can be hard to resist. Now you can splurge and enjoy light, fluffy and hearty pancakes flavored with vanilla.
It’s that time of year again. After a long and joyous but no doubt stressful holiday season, it seems that a good portion of our friends and family members have again come down with the cold or flu. My husband and I try and remember to take our vitamin C, zinc and probiotic supplements every day to help ward off the onslaught of germs we come in contact with. This year we decided to add another layer to our defenses by consuming mushroom supplements and extracts, and incorporating more cooked mushrooms into our meals.