Keto Meal Idea #9: Cheeseburger Arugula Salad

Keto Meal 9

Ingredients

3 ounces ground beef

1 ounce provolone cheese

2 cups arugula

3 tablespoons ranch dressing

Macros: 512.2 calories, 43.0 g fat, 29 g protein, 2.2 g carbs, 0.5 g fiber

One Year on a Keto Diet

Like everything else in life, it feels like a long time, yet it feels like a very short time. No matter the relative time, this last year has been life-changing, that is for sure.

Want to catch up on my monthly updates? Start here with Month 1

When putting together all that I wanted to share with you about the last year of my ketogenic diet, I looked back at the diary I started at the beginning, when I still considered it a 90-day experiment. Here is what I wrote about 2.5 weeks in:

“Why did I do this?

So many reasons! I was in a motor vehicle accident (MVA) last year and in addition to the chronic pain in my legs, I’ve also been having a really long list of other symptoms (fatigue, lightheadedness, cognitive impairment, gastroparesis, heartburn, extreme hypoglycemia symptoms, uncontrollable appetite, extremely high CRP (inflammation marker), etc.) that I think are related to a mild brain injury and Post Traumatic Hypopituitarism. So I wanted to see if this WOE could help heal my brain. Also, dementia runs on both sides of my family (one side is dead, other side was just sent to assisted living due to it). Family history of diabetes. Metabolic Syndrome (I currently fit the criteria). Low HDL cholesterol. AND I really wanted to learn all I could about keto because I’m a nutritionist and if it worked as well as everyone says it does, then I can’t wait to take it to my clients. (I’m about 2.5 weeks in and so far I’m feeling FANTASTIC and more and more motivated each day to keep going. Improvements I’ve seen already: pain in my legs is nearly gone, cognition is nearly as good as pre-MVA, gastroparesis gone, heartburn gone, CRP dropped 62%, hypoglycemia symptoms gone, and appetite normalized. I haven’t had my cholesterol numbers checked yet, but I’m sure things are improving there, too.

I’ve never been able to follow any kind of diet plan in the past due to extreme feelings of deprivation and constant hunger. And as far as the middle path, mindful eating, intuitive eating, all that stuff I used to teach to all my clients, well, that is what lead me to all the health problems and 50 pound weight gain over 10 years! However, with keto, although it is very restrictive (still plenty to eat though!), it has been way easier for me to stick to, mostly because of the threat of having to start over with the fat adaptation process. It isn’t that fun to go through and takes some time, and I don’t want to start that all over again. The other reason it has been easier is that my appetite is more normal rather than ravenous because my body is actually getting an efficient fuel source.”

Video Updates

This month I decided to do two videos. One is a montage of all my monthly progress photos so you can really see the body transformation. The second video is a verbal update of all the health improvements plus other things that have happened over the last month.

Full Year of Monthly Progress Pictures

My 12-Month Update

What I share on my video:

    • Review of what made me start a keto diet
    • Weight loss history
    • My intermittent fasting experience
    • My visit to Levl Now lab in Seattle, a company creating a new breath ketone meter
    • My Top 5 Tips for long-term success on keto
    • Details of my Instagram giveaway!

Before and After Keto

Health Improvements:

  • Weight: 220 pounds to 161.2 pounds
  • Body Fat: 40% to 28.9%
  • Waist: 40 inches to 30 inches
  • Inflammation dropped (CRP down almost 70%)
  • Clean, whiter teeth
  • Skin tags on my neck are all gone
  • Heat tolerance (now I love the sun and heat! I used to get super sweaty all the time and hated the heat)
  • Normal sleep times (All my life, I had been a night owl, naturally staying up until 2 or 3 am. After the accident and my PTHP symptoms, I could not sleep at night at all and often could not sleep until 6 or 7 am. Now I am sleeping by about 11 pm and up around 7 am. My central sleep apnea is much improved as well.)
  • No more non-alcoholic fatty liver disease (something I recently realized that I haven’t even mentioned here)
  • Normal blood pressure (after the accident, it was high enough I was considering taking medication)
  • No more stiff ankles in the morning (pre-accident symptom)
  • No more head twitch (something I had not reported here yet, but something else that I remember from pre-accident and pre-keto was a random, uncontrollable head twitch)
  • Mental and nervous system function greatly improved (after the accident, I was having issues with words getting jumbled when speaking or typing, along with frequently dropping things)
  • No more popping jaw (TMJ)
  • Normal digestion (no GERD, no heartburn, no gastroparesis, normal bowel movements, no gas or bloating)
  • Lightheadedness nearly gone (post accident symptom)
  • Chronic leg pain nearly gone (no edema or swelling, still having some hypersensitivity late at night (allodynia) but not intolerable)
  • No more dry elbows
  • Very soft skin
  • Clear skin
  • Plenty of energy for all day (post accident fatigue was debilitating)
  • Exercise endurance (I can go hiking for hours without any food)
  • And much more than I’m remembering right now!

Come Do Keto with Me!

Let me show you the way. My 90-Day Keto Diet Program teaches you all I’ve learned along the way, plus gives you the tools to make this a long-term health solution.

Moving away from a vegetarian diet transformed Randy Webb’s health

Keto Chat Episode 14 is with Randy Webb, Licensed Professional Counselor in Arizona and Licensed Mental Health Counselor in Washington. Randy was my counseling internship supervisor when I was completing my graduate degree in 2012, and at that time, he was a vegetarian. When I went to visit Phoenix in March 2016, I was excited to talk to Randy about a couple of  the therapies he’s passionate about. But then I discovered that he had a big surprise for me regarding his diet!

What we talk about:

  • Randy’s surprise development of metabolic syndrome, fatigue, sleep trouble, and kidney issues when he was eating, what he thought was, a health diet.
  • His journey from a low-fat, high carb, vegetarian diet to a lower carb, omnivorous diet
  • Who inspired Randy to look at his diet and give up oatmeal and consider eating sardines for breakfast
  • What health improvements he’s seen since changing his diet
  • Which dietary change had the biggest impact on his health markers
  • How Randy became interested in hypnotherapy
  • How trauma can lead to mindless eating, emotional eating, or stress eating and what can be done about it
  • How EMDR therapy empowers a person to build their own internal resources for health and well-being as opposed to other talk therapy that focuses on identifying and changing what is “wrong” with a person

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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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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: Mayo up! Mayonnaise Taste Test

Have you been eyeing all those fancy, schmancy, gourmet mayo jars at the store or online and wondering, are they really worth the price?

We taste tested 3 popular mayos for you. Yes, three keto, fat-adapted people eating mayo straight out of the jar, with a spoon, in order to give you all the details on the appearance, texture, mouthfeel, and flavors, plus our overall rating. Find out which ones are worth the price.

Mayonnaises Tested:

Whole Foods 365 Everyday Value Mayonnaise

Price: $3.99 (purchased from Whole Foods Market, March 24, 2016)

Ingredients: Expeller Pressed Canola Oil, Whole Eggs, Filtered Water, Egg Yolks, Distilled Vinegar, White Mustard (Distilled Vinegar, Water, Mustard Seed, Salt, Clove), Salt, Lemon Juice Concentrate, Natural Flavor.

Sir Kensington’s Mayonnaise, Classic

Price: $5.99 (purchased from Whole Foods Market, March 24, 2016)

Ingredients: Sunflower Oil, Egg Yolks, Water, Lemon Juice, Distilled Vinegar, Salt, Organic Sugar, Mustard Flour, Black Pepper, Citric Acid.

Primal Kitchen Mayo, real Mayonnaise made with Avocado Oil

Price: $9.99 (purchased from Whole Foods Market, March 24, 2016)

Ingredients: Avocado Oil, Organic Cage-Free Eggs, Organic Egg Yolks, Organic Vinegar, Sea Salt, Organic Rosemary Extract.

Primal Kitchen 15% off code: GROK15


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