Elevated Health & Company

09/13/2025

Cheesy Mushroom & Spinach Pockets 🧀🍄🌱

These little bites are crispy, gooey, and packed with flavor — a perfect keto-friendly snack!

Ingredients:

6 slices mozzarella cheese

8 oz mushrooms, finely chopped

1 cup fresh spinach

2 green onions, chopped

2 tbsp butter

½ cup shredded cheese (any kind you like)

Seasonings: salt, pepper, onion powder, garlic powder

Instructions:

Preheat oven to 350°F.

Place mozzarella slices on a parchment-lined baking sheet. Bake for 5 minutes, until melted and edges are bubbly.

While baking, sauté mushrooms in butter until browned. Add green onions and spinach, cooking until wilted. Season with salt, pepper, onion powder, and garlic powder.

Stir in shredded cheese and mix until melty.

Remove mozzarella slices from oven. Spoon about 1 tsp of the mushroom mixture onto each slice, then fold over into little pockets.

Bake for another 5 minutes, then switch oven to broil for 1 minute for golden tops.

Makes about 11 cheesy pockets.

Crispy on the outside, melty on the inside — absolutely outstanding! 😋

09/07/2025

Keto Apple Pie Quesadillas
All the cozy flavors of apple pie wrapped in a crispy, low-carb tortilla! Sweet, spiced, and keto-friendly — these are an easy fall-inspired treat.
Only 4g net carbs per serving.
Recipe in 1st (c.o.m.m.e.n.t) 👇

09/07/2025

Nutrition 101 in just 26 sentences. The stuff they should’ve taught you in school: 1️⃣ Experts recommend 50g protein/day. That keeps you alive, not thriving. 2️⃣ Your gut is a “second brain” 🧠 influencing the one in your head. 3️⃣ A farmer’s market 🥬 can do more for your he...

09/06/2025

Understanding Diabetic Ketoacidosis (DKA)💉🩺👇

A life-threatening complication of diabetes mellitus (mainly type 1, but can occur in type 2) caused by insulin deficiency and increased counter-regulatory hormones → leading to hyperglycemia, ketosis, and metabolic acidosis.

🛑Causes / Triggers
• Infection (most common trigger)
• Missed insulin doses
• Myocardial infarction, stroke, trauma, surgery
• Medications (steroids, thiazides, sympathomimetics)
• New-onset type 1 diabetes

🛑Pathophysiology
• ↓ Insulin + ↑ glucagon, cortisol, catecholamines → breakdown of fat → free fatty acids → ketone body production (acetoacetate, β-hydroxybutyrate).
• Ketones → metabolic acidosis.
• Hyperglycemia → osmotic diuresis → dehydration, electrolyte loss.

🛑Clinical Features

Symptoms:
• Polyuria, polydipsia, weight loss
• Abdominal pain, nausea, vomiting
• Altered mental status (confusion → coma)

Signs:
• Dehydration (dry skin, sunken eyes, hypotension, tachycardia)
• Kussmaul respiration (deep, rapid breathing)
• Fruity (acetone) breath odor

🛑Diagnostic Criteria (ADA)
• Blood glucose > 250 mg/dL (>13.9 mmol/L)
• Arterial pH < 7.3
• Bicarbonate < 18 mmol/L
• Positive ketones (blood or urine)
• Anion gap metabolic acidosis

🛑Management (Emergency 🚨)

A. Initial Stabilization
• Airway, Breathing, Circulation (ABC)
• Oxygen if hypoxic
• Monitor vitals, urine output, cardiac monitoring

B. Fluid Replacement
• 0.9% Normal Saline IV (1 L in first hour), then adjust based on hydration and sodium.

C. Insulin Therapy
• Regular insulin IV infusion (0.1 units/kg/hour) after fluids.
• Continue until ketones clear & acidosis resolved.

D. Electrolyte Management
• Potassium:
• If K+ ❤.3 → replace before giving insulin.
• If 3.3–5.5 → give insulin + K+.
• If >5.5 → give insulin, monitor K+.
• Monitor sodium, phosphate, magnesium.

E. Address Underlying Cause
• Treat infection, stop precipitating drugs, manage MI/stroke, etc.

🛑Complications
• Hypokalemia (from insulin + fluids)
• Hypoglycemia (if insulin not balanced with dextrose later)
• Cerebral edema (more common in children)
• ARDS, shock, coma, death if untreated

🛑Prevention
• Good diabetes control (regular insulin use)
• Sick day rules (monitor glucose & ketones closely during illness)
• Patient education on early warning signs (nausea, vomiting, fruity breath, rapid breathing)

⚠️DKA is a medical emergency → requires ICU or emergency care with close monitoring of fluids, electrolytes, insulin, and underlying cause.

゚

09/03/2025

Heavy humidity disrupts your body’s natural cooling system. Sweat can’t evaporate, leaving you hotter for longer and your heart working harder. You may dehydrate without realizing it, losing vital electrolytes like sodium and potassium, which can cause cramps, dizziness, and fatigue. Sticky air traps bacteria on your skin, leading to rashes, breakouts, and body odor. Nights become restless as cooling down feels impossible, leaving you mentally foggy the next day. Even invisible, humidity impacts your health more than you think. Staying cool isn’t just comfort it’s essential.

09/01/2025

THIS is divine

Satisfy your sweet tooth and fuel your fitness goals with Protein Packed Cottage Cheese Cookie Dough! 😍

08/31/2025

Cottage Cheese Cinnamon Roll Mug Cake

This mug cake is a delightful little treat that feels like a warm hug on a busy morning. Perfect for satisfying sweet cravings without the fuss, it's a quick indulgence that I can whip up while my kids are still sleeping. Plus, it’s a great way to sneak in some protein!

Ingredients:

1/4 cup cottage cheese
1 egg
2 tbsp almond flour (or oat flour)
1 tbsp maple syrup or honey
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/4 tsp baking powder
Pinch of salt

For the Cinnamon Swirl (Optional but delicious):
1 tsp maple syrup
1/4 tsp cinnamon

Optional Topping:
1 tbsp Greek yogurt or cream cheese
A little sweetener for a quick “frosting”

Instructions:

1. In a small bowl or blender, combine cottage cheese, egg, almond flour, maple syrup, vanilla, cinnamon, baking powder, and salt.
2. Blend or whisk until smooth and well combined.
3. Lightly grease a microwave-safe mug or small bowl.
4. Pour in the batter. If using the swirl, mix cinnamon and syrup, then drizzle or swirl it into the top of the batter.
5. Microwave on high for 1–1½ minutes, or until the center is set but still moist.
6. Let cool for 1–2 minutes before topping.
7. Top with a spoonful of Greek yogurt or sweetened cream cheese for that cinnamon roll finish. Grab a spoon and enjoy!

Yields: 1 mug cake
Prep: 5 minutes
Cook: 1–1½ minutes
Total Time: 6–7 minutes

08/26/2025

Keto Ricotta Pancakes
I love this quick & easy recipe and it’s a treat for Beginners....Must express something to keep getting my recipes.... Thank you.
Recipe in (c.o.m.m.e.n.t ).