A higher fat diet helped his Olympic performance

For my Keto Chat Episode 13, I sat down with John DePalma, instructor at Seattle University and physical therapist, and discovered his very interesting journey of learning to listen to his body for healing and optimal diet.

Take a listen as John shares some very interesting stories:

  • Qualifying for Olympic long-distance kayak racing team
  • How he discovered that eating a higher fat diet optimized his athletic performance
  • His stint volunteering with the Jesuits in social ministry
  • What he ate while living in France and how it changed his blood lipids
  • How he used fasting, followed by a lower-carb and higher-fat diet, to change blood lipids
  • His tips for listening to your body for what to eat and how to move (exercise)
  • And so much more.

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20 Super Fast and Easy Keto Meal Ideas

Too tired, busy, hot, hungry or lazy to cook a meal? Want something that is fast and easy, but also low-carb and high-fat for your keto diet? Here are 20 super easy, keto-friendly, delicious meal ideas that don’t require you to turn on the stove or oven. Or even the grill. Make extra for dinner or lunch tomorrow and your life gets even easier.

shrimp tacos_20160324_134615
Keto Shrimp Tacos

 

  1. Meat and Cheese Board (salami + prosciutto + gouda + sharp cheddar + pickles + olives)
  2. Veggie Crudite and Cheese Platter (zucchini + broccoli + cauliflower + cherry tomatoes + assorted cheese slices + ranch dressing)
  3. Tuna Salad on Romaine Lettuce (1 can tuna + mayo + mustard)
  4. Curried Chicken Salad Lettuce Wraps (butter lettuce leaves + canned chicken + mayo + chopped celery + curry powder + sea salt)
  5. Chef’s Salad (bag of mixed greens + sliced ham + sliced turkey + cubed cheddar cheese + pre-cooked hard boiled egg + dressing of your choice)
  6. Cobb Salad (bag of mixed greens + rotisserie chicken + chopped avocado + crumbled bacon + blue cheese + cherry tomatoes + blue cheese dressing)
  7. Slow Cooker Shredded Beef and Salad (put a beef roast in your slow cooking in the morning with a cup of broth and lots of salt. Cook over low heat all day. Before dinner, shred. + bagged salad + dressing)
  8. Pulled Pork and Coleslaw (shredded pork from the slow cooker) for coleslaw a bag shredded cabbage + dressing (1 cup mayo + 1 tablespoon vinegar + dash sea salt)
  9. Shredded Pork Tacos (shredded pork from slow cooker + lettuce for tortillas + sour cream + cheese + hot sauce)
  10. Chicken soft tacos (same as above, but use a rotisserie chicken)
  11. Shrimp and Zoodles (frozen shrimp (defrost by running under cool running water for 5-10 minutes) spiralized zucchini + olive oil + sea salt)
  12. Shrimp Tacos (defrosted frozen shrimp + pico de gallo + sour cream mixed with lime juice + romaine lettuce for shells)
  13. Shrimp Salad (defrosted frozen shrimp + bag butter lettuce + pre-cooked hard boiled eggs + sliced avocado + tomato wedges + dressing of choice)
  14. Caprese Salad (sliced tomato + sliced mozzarella + fresh basil + drizzled with lots of olive oil + sea salt)
  15. Roast Beef, Blue Cheese, and Arugula Roll-ups (sliced roast beef spread with cream cheese, topped with blue cheese, then with arugula, rolled up and secured with toothpick)
  16. BLT Lettuce Boats (romaine lettuce + bacon + tomato + mayo)
  17. Turkey and Avocado Roll-ups (sliced turkey spread cream cheese + avocado slices dipped in ranch dressing)
  18. Deviled Eggs + Spinach Salad (bagged spinach + dressing of choice)
  19. Chicken Caesar Salad (bagged chopped Romaine lettuce + Caesar dressing + rotisserie chicken + shaved Parmesan cheese)
  20. Italian Chopped Salad (Finely chopped head of Romaine lettuce + chopped salami + chopped pepperoni + sliced pepperoncini peppers + provolone cheese + Italian dressing

What are your favorite super fast and easy, keto meal ideas?


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Butter Taste Test Keto Chat Episode 12

Nutritionist Carole Freeman gets together with her intern Mikayla and Jim Kellner, Hypnotist and Comedian, to taste test 4 different kinds of butter and share their favorite ways to incorporate butter into their daily meals.

What do we talk about in this video?

  • Does grass-fed Kerrygold butter live up to the hype?
  • Which butter tastes like butter-flavored butter?
  • Why is some butter salted and other butter not salted?
  • What is CLA and why have people been duped into spending money on it?
  • And don’t miss Jim’s secret for dropping 10 more pounds in the last month.

What is your favorite way to eat butter? Have you ever eaten butter on cheese?


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11 Months Keto Update, MCT oil experiment, and carb up opinion

I’m trying out a new format this month for my ketogenic diet update – video!


If you are new to this series, you can catch up on all my monthly updates: Month 1, Month 2, Month 3, Month 4, Month 5, Month 6, Month 7, Month 8, Month 9, Month 10


What do I talk about in my 11 month update?

  • My weight
  • What I’m eating
  • Update on dairy-free: will I continue dairy free?
  • Hair regrowth: does hair loss mean keto is bad for my thyroid?
  • Ketone blood strips: Have I been doing keto wrong all this time?
  • MCT oil vs. coconut oil: which is better in coffee for ketosis?
  • Why do some people get hungry after drinking Bulletproof coffee?
  • My opinions on carb ups (spoiler alert: don’t do it!)
  • Continuing health issues after car accident: leg pain and central apnea

Here is the Keto Talk with Jimmy Moore and Doc Nally, that I reference, where they talk about carb ups being unnecessary for women.


Are you struggling with your keto diet? Or maybe you’re ready to try it out for the first time? Check out my 90-Day Keto Diet Challenge Program. I give you easy formulas to meet your macros, weekly live webinars with me, menus and shopping lists, plus group support.

90 day keto challenge program


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Keto Chat: Jim Kellner shares how hypnosis helped him lose weight on a low carb approach

While I was in Phoenix, Arizona a few weeks ago, I sat down with Jim Kellner in his office to chat about how hypnosis can help change habits to support weight loss. Jim is a hypnotherapist and comedian, and as it turned out, Jim had used hypnosis himself to lose weight on a low carb, nearly ketogenic diet.

Watch and listen as we have fun chatting about how stage hypnosis differs from hypnotherapy for optimal performance.

And stick around until the end where Jim hypnotizes me! Do I quack like a duck or bark like a dog? Or do I make Jim a pie?

Speaking of pie, here is my Keto Chocolate Cream Pie recipe that we talk about in the video.

For more info about Jim Kellner, go here.


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Keto Chat: Bacon Buffet Taste Test

The Keto Chat crew is back with another taste test for you. It’s a hard job, but someone has to do it: taste all the bacon! In this episode, we taste 6 different kinds of bacon – from high-end, sugar-free paleo bacon to good ol’ Oscar Mayer bacon, plus a bargain bacon that I picked up while shopping and a couple of others. Which one stands out above the rest? Which one falls so flat (literally falling on the floor) that even my cats won’t touch it?

What would you like to see us taste-test next?


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Keto Sandwich Maker Almond Buns

Recently, my son started back to college (after working 2 jobs to support me after my devastating car accident. I love you, kid!). He ordered his sociology textbook through Amazon, however they mistakenly shipped us a Hamilton Beach Dual Breakfast Sandwich Maker. Score! I’d been eyeing these, wondering what kind of delicious keto meals I could create.

Since the whole premise of this appliance is to start with some kind of bread (oh, Oprah would be so happy!), like a bagel, English muffin, or croissant, my first step was to master a keto-friendly bread muffin to build my delicious sandwiches from.

After making these buns, you can continue on to make a breakfast or other sandwich in your sandwich maker (with meat, cheese, eggs, etc.) or you can brown the bottoms and use for a cold sandwich, or make several and keep them on hand for future sandwich needs. For example, make a grilled cheese sandwich. Keto bun grilled cheese

Ingredients

6 tablespoons (42 grams) almond meal

1/4 teaspoon salt

1/8 teaspoon baking powder

1 egg

2 tablespoons butter, melted (or any other fat: coconut oil, lard, tallow, schmaltz, red palm oil, etc.)

Up to 1 tablespoon of water

keto bun ingredients

Directions

  1. Preheat sandwich maker according to manufacturer directions.
  2. In a small bowl or mug, mix together the almond meal, baking powder, and salt. Stir in the egg and then the melted butter and mix thoroughly. Add water if needed, to make batter a pourable consistency.
  3. Pour the batter into the top half of your preheated sandwich maker, dividing evenly between the two compartments. Cook for 4 – 5 minutes, until the top is set. sandwich maker open
  4. OPTIONAL: Only do this step if you are not going to use these to make a sandwich in your sandwich maker. To brown the bottom of your bun, slide out the divider on the sandwich maker so that each bun falls down to the bottom of the sandwich maker. Cook for 2 more minutes.
  5. Remove buns from sandwich maker and place on a cooling rack until cooled. (Or eat right away, because they are that good!)

Keto buns

Yield: 2 buns

Nutrient info per bun: 260 calories, 4.8 g carbs, 2.2 g fiber (2.6 g net carbs), 25 g fat, 7.7 g protein

RDA: vitamin A 10%, vitamin E 29%, calcium 6%, iron 6%, magnesium 16%, selenium 11%


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