Dot to Trot

My world is expanding as my butt is shrinking!

Archive for the category “Food”

Dealing With Keto/Low Carb Flu

This is one of those evergreen posts. I get a lot of questions about the dreaded Low Carb Flu. It is real, but there are steps to take to help your body to make the switch from running on carbs (glucose) to fat (ketone bodies) instead. Use the infographic below (H/T Keto Summit) for the “cure.”

What-is-Keto-Flu-and-how-to-cure-keto-flu

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Coffee Booster: Product Review

Two awesome things about the keto/LCHF gaining in popularity:

  • More healthy people
  • More products and services for this growing market.

One such product is called Coffee Booster, a fat supplement you add to your morning coffee. It’s a way to streamline your bullet coffee. Instead of reaching for multiple items (butter, coconut oil, MCT oil and/or cream), you can just use a tablespoon of Coffee Booster. Here’s my review:

DISCLAIMER: The folks at Coffee Booster reached out to me and offered a jar for free in exchange for a review. Other than the free jar, I haven’t received any payment. And whether I like the product or not, I’m posting an honest review.

You can learn more about Coffee Booster at Facebook.com/CoffeeBooster and on Instagram @CoffeeBooster. You can also purchase it from my Amazon Store, where I feature every product I use and like.

DIY Italian Seasoning

meatballs

Yes I got up early. And I have just enough energy to whip up some meatballs, tomato sauce and a lovely smelling batch of Italian seasoning. Now time for a nap!

Thanks to my wonderful pup (I have to tell myself that right now), I woke up at 4:30 a.m. She decided that I was in bed long enough. And she had things to do…like play, eat, play, go for a walk, and play.

In between 2 play sessions, I decided to make some coffee to help wake me up.

D’oh! Never make coffee when you are sleepy…or with the lights off. Never! Bad things happen. Now I don’t know what happened since the lights were off, but it was the worst thing I’ve ever created.

Sure enough that awful taste woke me up. I think I brushed my teeth 20 times.

I’m hoping to catch a quick nap soon. But for some reason I decided I needed to make a batch of Italian meatballs. And that lead to whipping up some tomato sauce.

But before either, I had to make my own Italian seasoning. Why? Because I have no Italian seasoning in my house. I stopped buying it because I figured I can make my own. Of course I picked the morning with lack of sleep to do it.

Of course.

Soon all will be in the slow cooker.

Then the nap.

Italian Seasoning Recipe
The Italian seasoning smells wonderful. It seems like I got that right.  I kept it with 6 ingredients: basil, marjoram, oregano, rosemary, thyme and sage. I decided to leave the garlic powder out since I tend to use real garlic. I also left out the red pepper flakes…for now. I may reconsider. I do love heat.

This makes yields about 52 servings with a serving size of 1/2 teaspoon. Net carbs are 0g (0.2g total carbs).

Italian Seasoning
Serving size: 1/2 teaspoon
Yield: 52 servings

  • 2 tbsp. Dried basil leaves
  • 2 tbsp. Dried oregano leaves
  • 2 tbsp. dried marjoram leaves
  • 1 tbsp. Dried Rosemary leaves, crumbled
  • 1 tbsp. Dried thyme leaves
  • 2 tsp. Dried sage leaves
  • 1 tbsp. Red Pepper Flakes (optional; may use less for less heat)

Nutrition: 1 Calorie/0g Protein/0g Fat/0.2g Carbs/0.2g Fiber

The Science Behind LCHF & Fasting

why we get fatLately I’ve had a few questions about fasting and low carb/Keto lifestyle.

  • Should I eat breakfast?
  • How do I know I should fast?
  • Aren’t saturated fats bad for you?
  • Isn’t fasting the same as starving?
  • Won’t eating all that fat cause a heart attack?
  • Why I can eat brown rice or whole grains?

For me, when it comes to reclaiming my health and losing weight, nothing beats a low carb diet combined with intermittent fasting. Unlike the standard Western diet, there is actual science behind the therapeutic benefits of LCHF/Keto and fasting.

I’m not saying LCHF/Keto and fasting works for everyone. But the science for each is rock solid.  For me, understanding the science of why we get fat was key to making better decisions on what to eat AND when to eat.

So for those who are new to, curious or want a primer on LCHF/Keto and fasting I’ve posted a few videos below to help you out.

Also keep in mind to do your own research like I did. For me, the science was compelling so I gave it a try and sure enough LCHF & intermittent fasting worked.  That may not be the situation for you.

Science Behind LCHF/Ketogenic Diets

How LCHF Works

Fasting

Cholesterol & Heart Disease

 

Celebrating 50 (Again) Without The Scale

cupcake

This beauty was waiting for me in our hotel room. I guess turning 50 isn’t that bad! And yes, I shared this with my sneaky husband.

I’m writing this as I soak in a huge marble tub at a luxurious 5-star hotel.

Now this is how you celebrate turning 50. Not the messed up way I did on my actual birthday.

Of course I made peace with hitting the half-century mark. And it was at this point where my husband pounced – a long weekend getaway.

His plan: fun, guilt-free days away from chores, pets, the gym and (most importantly) the scale.

This was about celebrating my 50th by rejuvenating my soul with some pampering tossed in to the mix.

No scale! It was scary but it was exactly what I needed. So I agreed to letting any guilt go. Of course I was challenged as soon as we checked in. Awaiting me in our room – a birthday cupcake with cream and a fancy piece of dark chocolate (my fave) on top.

Yep…freakin’ fancy dark chocolate.

It seemed like a lifetime to decided if I was going to indulge or not. In reality it was more like 5 seconds. Yes, I quickly debated what to do. Then I looked up from the cupcake, saw my reflection in a mirror and noticed the huge smile on my face.

No guilt!

I didn’t eat the whole thing. Just a few bites. I indulged but stayed in control. After all guilt-free doesn’t mean I toss LCHF/Keto out the window. And it’s not like I do this everyday.

So we’re having a blast. No cooking, working out, cleaning, running errands or any cares for a few days.

Oh, and yes, our little excursion means I’m skipping my weekly weigh in this time around.  And after an awesome massage (the ultimate pampering), any guilt over that melted away.

It’s glorious.

Sometimes you gotta’ live a little.

 

Evidence That Meat Causes Cancer Is More Than Lacking

Does meat really cause cancer? Nope. Our evolutionary history says otherwise. Human ancestors survived and thrived by eating meat. Meat is way more calorie dense and has all the essential amino fatty acids we need. Plus, humans would not have developed the size brains we have without meat.

I think a much better case can be made that our current food chain, which relies on heavily processed low-fat foods with a ton of added sugar, is a much better candidate for cancer and other metabolic diseases that have exploded over the last 40 years.

The attack on meat (and it is an attack) seems more political than science-based. Check out this lecture by Dr. Georgia Ede. She actually read these observational studies (not the gold standard in research).

I didn’t post this to bash those who don’t eat meat. That’s your choice just like I choose to eat low carb, moderate protein and high fat foods. If a vegan or vegetarian diet works best for you, great. LCHF with awesome animal meat and fat works best for me.

But there is a part of me that this video tweaks those dietary nannies out there (and all diets have them!). They corrupt science to make political points and claim moral superiority. All in an effort to scare or shame me into a certain behavior they approve. Control is the game. They don’t care about my health.

Sorry, but not everything is political (nor should it be). Eating for my health is my business and it is up to me to make those decisions.

I’ve wised up and no longer listen to scare tactics.

 

 

Roasted Salsa Verde & Bonus Recipe

Roasted salsa verde…so easy to make…so delicious.  This 3 cup recipe lasts for a week. Seems like a lot for so little time but I promise you, you’ll want to add it to everything — casseroles, omelets, salads, pork, chicken and fish dishes. Or you can go the traditional route and use it as a dip with your vegetable crudités. Trust me you’ll forget about those unhealthy corn chips.

Bonus Recipe! Salsa Roja
Turns out the day I’m posting my roasted salsa verde recipe, The Domestic Man, posts his Salsa Roja. It looks so tasty that I’m making a batch this weekend. Normally my red salsa is raw — no roasting. But if I’m roasting my salsa verde why not try it with the red salsa too!

Plus he goes the extra mile and uses a mortar to better grind the salsa. Now that is a true chef! Not to fear. A food processor or blender works just as well.

Check out the recipe and his blog. The recipes are healthy and mouth-watering!

Ricotta Crepes with Sauteed Strawberries

Blogging has been far too light lately. That’s due to my schedule. I’ve been on the road for the last couple of weeks visiting family. So to make amends, here is a recipe for crepes and sauteed strawberries. It is tasty, delicious and healthy. What more could you want?

Building A Better Burger

butter burger 2

One of my attempts at creating a Chipotle Butter Burger using 95/5 grass-fed ground beef. This one came out too dry. The applewood smoked gouda cheese on top helped to salvage this dinner.

It’s grilling season, which means it’s time to experiment and create the most awesome, badass burger. Last year we couldn’t get enough of the guacamole burger (guacamole was inside the burger!). This year I’m working with 2 key ingredients – chipotle peppers and butter.

Oh yeah! My own butter burger.

My first couple of attempts didn’t work out as planned. Either there was too much fat in the ground beef (I use 73% or 80%) or too little (93% and 95% don’t have much flavor to me).

Too much fat (I can’t believe this low carber is typing “too much fat!”) triggers lots of flare-ups on the grill. The meat ended up as tough as a hockey puck. Yuck!

Too little and it taste like cardboard.

Maybe when I hit the sweet spot I should call it the Goldilocks Burger. Heh!  Read more…

Learning To Say “No” Again

This morning I find myself sitting down with a cup of coffee and a book I read more than a year ago – Better than Before: Mastering the Habits of Our Everyday Lives by Gretchen Rubin. I find myself in need of remastering one simple yet special word.

In a world where nearly everything is at your fingertips, it’s a word you don’t hear very often — “No.”

“No” was my essential tool in losing 150 pounds over 4 years.  But if you don’t use it you lose it. And I haven’t used it for a long time.

The Vacation Is Over
I just got back from a weeklong visit with family in Texas. It was fun but I discovered I lost the ability to tell myself “no” when it came to snacks, desserts and alcohol. I told myself, “Your on vacation. Enjoy it.”

The problem is my vacation has lasted 373 days. Read more…

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