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Monday, September 12, 2016

KETO: Low Carb Desserts and Drinks

Here's a quick recipe dump for some dessert and drink ideas!


Keto Chocolate Mousse

There are so many variations you can make to this simple and tasty dessert. You can add flavors like peppermint, amaretto, cinnamon, pumpkin, and more! Torani and Davinci have a huge selection of sugar free flavors.
Image Credit: low-carb-support.com

Sugar-Free Gluten-Free Raspberry Chiffon Squares

This recipe is easy but has a few steps and waiting times that make it slightly more challenging to prepare while my eldest keeps asking when it'll be ready. Ah, four year olds.

Image Credit: VeryWell.com



The Ultimate Healthy Pumpkin Spice Latte (Altered)

For this recipe, skip the nonfat milk and instead you can use almond milk or half and half for a fraction of the carbs!

Image Credit: Amy's Healthy Baking

Tuesday, August 23, 2016

Emotional Eating

Many people have emotional struggles when it comes to eating. Dieting itself becomes all the more difficult if you are dependent upon food to "feel better" or to deal with stresses. Many people turn to junk food in times of duress (it's called comfort food for that very reason).

It is important to recognize when you have an unhealthy reliance upon food. This can manifest to where you might feel you need to eat a certain food in order to deal with any type of negative circumstance. Maybe you feel like any celebration requires an abundance of sweets or else no one will have fun. Or even feeling like you could never give up a certain food group. 

"What's the point of living if I can't eat ____?"
That is unhealthy to feel that way about food. Yes, eat food for nutrition  and eat food for enjoyment (to an extent) but if you think you NEED a particular food type, then you should think about why you couldn't  manage without it, even if your health was in jeopardy. 

If you habitually reach for a bag of potato chips each time you come home stressed, or order a pizza when you're feeling overwhelmed,  then you are training yourself that this is how you cope with stress. Obviously,  eating a pizza will never ease your stress. So not only have you not solved it, you also consumed a bunch of unnecessary calories and strengthened  your emotional reliance upon food.
For those trying to lose weight or get healthier, the issue is amplified. Not only do you still have to deal with whatever is emotionally taxing you, but now you have added guilt for "failing" on your diet, as well as lost progress and momentum.

If you have fallen into the same trap I have, where you feel like you need junk food in stressful times, then you should find alternate means of stress relief. You should find ways to regularly cope with stress in the moment, as well as trying to regularly and pre-emptively reduce your stress.

There are a number of in-the-moment coping mechanisms. These can include deep breathing exercises, finding a substitute consumable (sparkling water instead of soda, stick of gum instead of a cookie, maybe even a protein bar instead of a candy bar), writing out your feelings, listening to relaxing music, and going for a quick walk. Experiment with a few and find out if these help you when you are feeling overwhelmed.


Many in-the-moment coping mechanisms can also serve as regular stress relievers whenever you may use them. Regular exercise, writing in a journal and meditation are all great forms of stress relief and can enhance your day to day stress level. If you speak with a therapist or a trusted loved one you may also find yourself feeling better.

In any case, try to understand why you are feeling bad, stressed, or emotional; work on that problem. Don't exacerbate it by binging on ice cream.

Tuesday, March 15, 2016

KETO: 5 EASY Low Carb Slow Cooker Recipes

With our recently extra-busy schedule, my family has been trying out a TON of slow cooker recipes.
It's hard to find time in the day when every body has so much to do. With two little ones running around (and the youngest going through a particularly clingy stage) it's hard to have dinner ready on time!
Here are some that are in the rotation at least once a month.


1) Slow Cooker Coconut Curry Chicken Thighs

Image Credit: User Kate from AllRecipes.com


To keep this recipe strictly Keto, skip: Potatoes, Corn Starch, raisins, and be sure to get unsweetened coconut flakes.

Serve over riced cauliflower or Kibun Healthy Noodle (due back in NW Costco stores in mid-May!)

Nutrition Information from MyFitnessPal



2) Crock Pot Broccoli and Cheese Soup


Image Credit: Tone-and-Tighten.com

This recipe has loads of flavor and keeps the calorie count fairly low! You can shred up the cauliflower by hand with a cheese shredder or with a food processor to save time.

Nutrition Info from MyFitnessPal


3) Slow Cooker Pork Chops


Image Credit: User Hopper from AllRecipes.com
 After trying this recipe for pork chops, I don't even want to cook pork chops in the traditional style any more. The resulting tender pork is delicious and flavorful.

Nutrition Info from MyFitnessPal


 4) Crock Pot Tomato Soup
Reddit User UnstableMongoose  posted this in r/ketorecipes

Ingredients:
2 cans diced tomatoes
1 c celery
1/2 c onion
1 stick of butter
1 tsp oregano (dried)
1 tbs basil (dried)
1 bay leaf
1 c Parmesan
4 c chicken broth
8 oz cream cheese
Salt and pepper to taste

Instructions:
Dump everything but the cream cheese, Parmesan, and chicken broth into the crock pot and let it cook for 6-8 hours. Move everything to a blender and add the chicken broth, cream cheese, and Parmesan. Blend everything until it's smooth. Put it back in the crock pot for about 30 minutes.
I also like to put some Parmesan in the oven for about 5 minutes at 400 and then break that up into the soup.

This is a HUGE recipe. I typically cut it in half for my family of four, but when these kids are older I can definitely see needing the original size. We generally serve this with low-carb quesadillas to dip, or the cauliflower grilled cheese sandwich if I have some extra time.

Nutrition Info From MyFitnessPal



   


5) Slow Cooker Thai Chicken

Image Credit: Linda's Low Carb Menu and Recipes
This recipe is fantastic, and the one that my family has made the most often of all. I think we made it once a week for 3 weeks in a row! I also enjoy serving this recipe over riced cauliflower or Healthy Noodle.

Nutrition Info from MyFitnessPal

Monday, March 14, 2016

Welcome to the new KETO AND KIDDOS!

Finally launching the new domain name, soon to come will be more tried and tested recipe reviews, more information about the ketogenic diet, and LOTS MORE! Check back again soon!