Healthy Lifestyle & Healthy Living

07/02/2019

07/01/2019

Saw this on another page and thought it might help some people on here ... I personally would also add eggs to the list 😉

What do you eat on Keto?

- Meats: ZERO CARBS 😍😍😍😍
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/ Lobster- Go crazy, use lots of butter!
• Pepperoni

-Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta- Freezes well, very versatile
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it's under 75 cents per 8oz.

- Vegetables: No potatoes! Get your carbs from veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avacado- Awesome source of natural fat!
• Eggplant
• Brussels sprouts
• Tomato
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Cucumber
• Peppers- Jalepeño, banana, green/ red/ yellow/ orange bell
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!!
• Celery- Great with cream cheese or all natural peanut butter!
• Cabbage
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Olives
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use somewhat sparingly, to taste

- Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Lemon/ Limes- Adds great flavor!

- Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Pecans/ Brazil (4g)
• Macadamia (5g)
• Hazelnut/ Walnut/ Peanut (7g)
• Pine (9g)
• Almond (10g)
• Pistachio (18g)
• Cashew (27g)

- Oils/ Fats
• Coconut Oil
• Butter: Kerry Gold is best but just make sure it's REAL butter and not a spread or margarine
• Olive Oil
• Vinaigrette
• Hollandaise
• Bacon/ sausage grease
• MCT oil- easily ordered online/ in specialty stores

-Dressings/ Condiments/ Fats
• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there's tons of brands, so you can find one you love!
• Mayo- Natural/ organic is best, but I use Hellmann's all the time.
• Aioli
• Heinz "NO SUGAR ADDED" Ketchup or sugar free ketchup
• G. Hughes brand sugar free BBQ sauce
• Yellow/ Spicy Brown Mustard
• Soy sauce
• Hot sauce

- Liquids: Use as base for sauces/ soups
• Heavy Whipping Cream (HWC)
• Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome!

- Snacks
• Pepperoni
• Slim Jims/ jerky (watch carbs)
• Homemade cheese its/ tortilla chips
• Cheese
• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)

- Drinks
• WATER- Lots of it!
• Crystal Light- Tons of options and very convenient!
• Tea with stevia
• Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint *BOOM* Homemade creamer!

- Alcoholic Beverages
• Beers (grams of carbs per 12 oz serving)
▪ Bud Select 55 (1.9)
▪ MGD 64 (2.4)
▪ Rolling Rock Green Light (2.4)
▪ Michelob Ultra (2.6)
▪ Bud Select (3.1)
▪ Beck's Premier Light (3.2)
▪ Natural Light (3.2)
▪ Michelob Ultra Amber (3.7)
▪ Coors Light (5)
▪ Amsterdam Light (5)
▪ Bud Light (6.6)
• Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)

- Sweeteners
• Stevia drops (0g)
• Erythritol (0g)
• Truvía (0g)
• Monkfruit (0g)

- Other common Ingredients I use
• Almond flour
• Spices: Garlic powder, onion powder, parsley, cumin, cayenne, salt, pepper, paprika, Basil, thyme, rosemary, red pepper flakes,
• Cocoa Powder
• Natural Peanut butter
• Sugar free chocolate chips
• Sugar free maple syrup

28/12/2018

Lemon water is high in vitamin C, less than 1 gram of sugar per glass, and about 9 calories per glass of lemon water. There are many benefits of drinking lemon water, especially when a woman is battling several fronts at the same time like me: PCOS, high blood pressure, and diabetes just to name a few.
1. Lemons hold powerful antioxidants which allow us to live healthier lives. For instance, lemons help to break down fat as well as strengthen our immune system.
2. Lemon water also aids in the breakdown of kidney stones in our system. This is a great benefit!
3. Drinking large amounts of water with lemon added to it can increase ones ability to lose more weight at a much faster pace than just counting calories alone. Water aids in the feeling of being 'full', it is suggested to drink a full glass of water prior to meal time, why not add lemon to your water to reap all the other health benefits.
4. Lemon water is also good for the mentality of oneself. Using lemons can increase one's mood and memory.
5. Lemon water is also used when wanting to increase one's digestive health for example, constipation!
6. Adding lemon to water also have proven endurance benefits when working out!
7. Lemon water with its antioxidants is great when fighting inflammation in the body.
8. Drinking lemon water in large amounts throughout the day will aid in regulating your metabolism.
9. Lemons are known as 'natural' diuretics. Lemons increase the need to urinate more often hence leading to aiding in weight loss as well as to reduce feeling bloated.
10. Just like plain water, lemon water will aid in consistent hydration, when one is dehydrated, not often will they turn to water, but instead they may turn to sugary, calorie filled drinks thinking that this will 'quench' their thirst; this is completely inaccurate!
11. Drinking lemon water consistently may also lead to firmer skin due to the several antioxidant components that lemons give us!
** Lemon water can be taken in either over ice or served warm *** personally, I love my lemon water ice cold!!!

25/12/2018

https://www.facebook.com/100000620724542/posts/2255619374468731/

Here's what you need: lobster tail, butter, salt, black pepper, garlic powder, paprika, fresh parsley, lemon juice, lemon, broccoli

18/11/2018

PCOS is a unique condition that requires a unique approach to achieve effective and sustainable weight loss. These 15 steps detail how to get long term results.