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

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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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10 Months on a Ketogenic Diet

Ten months means I’m only two months away from being a full year on a ketogenic diet. What will that feel like? And what should I do to celebrate?  Since I was late posting my 9 Month update, I was concerned that I wouldn’t have much to report for my ten month update considering it has only been two weeks since my last update. However, much has happened in the last two weeks.

In case you’re new to my Keto Diet story and my remarkable health transformation, or simply want a refresher, you can catch up here: Month 1, Month 2, Month 3, Month 4, Month 5, Month 6, Month 7, Month 8, Month 9, Month 10, Month 11

Improved Mood

Winters in the Pacific Northwest can be brutal, but not in a snow-and-sleet-and-freezing-temps kind of way. (For reference, it is March right now as I write this.) Northwest winters are long, dark days of grey, dreary, drizzly, cool temperatures that can wreak havoc on a person’s mood. Anyone susceptible to depression can be challenged each year when January or February rolls around in the northwest, having just survived another calendar quarter of grey days. My genetics make me one of those people that are susceptible to winter depression, or Seasonal Affective Disorder (SAD). Another keto win and unexpected benefit is that this year my mood is the best it has ever been at this time of year. While I still feel that tug of depression, it is simply an awareness of it rather than an all consuming mood of a heavy, inescapable wet blanket. I’ve been very impressed with this relief compared to past years of my life. And while my mood has been remarkably better, I still felt the need to get away to the sun and warmth! I decided to reach out to friends in the Phoenix area and take refuge from the grey drizzle and hopefully find some warmth of the sunshine. I would soon happily find myself in 80 – 90 degree weather. Big smiley face.

Travel to Phoenix

While my trip to Phoenix started out as a simple respite from my northwest winter, it quickly turned into a serendipitous adventure of meeting people that have reduced carbohydrate intake in one way or another to help improve their health. The trip was the perfect balance of deeply rewarding work and relaxation. My relaxation included reunions with high school and college friends (has it really been 24 years?!?), soaking up sun by the pool, and of course an In-N-Out burger (Double Double, Protein Style)! My work included these Keto Chat interviews:

All these videos will be coming soon, so be sure to subscribe to my YouTube channel.

AZ Mar 2016
I was surprised to find some of my favorite colors in Phoenix.

Hair Regrowth

Significant weight loss is a huge stressor on the body. When the body is under significant stress, it prioritizes growth and regeneration away from fast growing cells, like hair and nails. I mentioned this in previous posts, but I’ll reiterate here, that what I found in looking through literature was that any kind of diet that produces significant weight loss has the potential to cause hair loss, which I experienced during my nearly 60 pound weight loss. My literature review also made me confident that the hair loss would be temporary, and that once my weight stabilized, my hair would grow back. My weight has been stable for the last 4 months. About 2 weeks ago, I noticed that I have a surprising amount of about 2 – 3 inches of new hair growth at the crown of my head. It makes for interesting work styling my hair now, but I’m excited to have burgeoning luscious locks of hair.

I received further evidence of my good health when I stopped in at an Aveda salon in Phoenix to grab some dry shampoo that I couldn’t bring on the airplane with me. After hearing my proclamation of my oily hair (always has been that way), the stylist offered me a scalp analysis because she suggested that an oily scalp can actually be a sign of dry skin. I laughed a bit, knowing that my skin was very well moisturized from the inside out from all the fat I eat. But I humored her a bit, mostly because I wanted more proof that my body is healthy. She took a nearly microscopic digital photo of my scalp, which revealed three things: my scalp is very health (not dry), my hair follicles all have 2 hairs each (if there were less than this, it is a sign of balding or thinning), and I also have more baby fine hair growing in between my existing hair. The last part was really exciting because in addition to the 2 – 3 inch growth I can see, I have even more hair starting to grow. It seems I will soon have the thickest hair of my life.

All this hair growth is an exceptionally good sign that my body is in very good health.

10 Month Keto Progress
My 10 month keto anniversary happened while I was in Phoenix on vacation. I bought this new bikini bottom just for the trip. Are you ready to take the 90 Day Keto Diet Challenge?

Dairy Free Update

About a month ago, I decided to do a dairy-free month for two reasons. One, in support of my son, who decided to see how much more his acne would improve, and two, because I was becoming concerned about the amount of heavy whipping cream I was consuming. It was standard operating procedure in our house to have a large batch of whipped heavy whipping cream on hand to go on coffee. It was quite delicious, but that was part of the problem. It was so delicious that over time, I began wanting more, and more, and more, which is a sign of the addictive part of my brain being triggered. It was time to give it a rest and see how I felt.

We quickly realized that dairy, especially cheese, was a convenience food in our house. Without that quick and easy, grab-and-go food, I began exploring alternatives. I found some dairy-free cream cheese alternatives, but they were too expensive to grab much of our attention. We soon settled on nuts as our new quick and easy snack, but being mindful of portion size when we do. One trick I use to minimize mindless nut snacking is to keep them in the freezer. We will grab only a small handful and then put them back. Keeping them in the freezer keeps them out of sight, plus is a reminder that they need to be eaten only in limited quantities. We’ve also been using more coconut oil and coconut milk.

Now I’ll admit, I haven’t been 100% dairy free (although my son has). When out to eat, I would have cheese on my burger or salad, and occasionally I would get an Americano from Starbucks with heavy cream. But at home, we were 100% dairy free, and that is where I consume most of my meals.

What did I notice after a month of dairy-free? At first, I really, really missed the whipped cream in my coffee! Coffee just wasn’t as exciting any more. It really was something I looked forward to each morning when I woke up, so I had to go through a bit of a mourning period. I tried making coconut whipped cream, but it just wasn’t the same, but I did end up making coconut milk and coconut oil “creamer” for our coffee and it’s a nice compromise (but still not as good as whipped cream!).  I also noticed that I had slightly less body inflammation, as evidenced by my massage therapist being able to work deeper, but that has only come after several weeks.

food in AZ Mar 2016
Some of the delicious keto food I ate while on vacation in Phoenix, AZ. See more on my Instagram.

Weight

For the most part, I haven’t tracked my food intake for at least the last 3 months. I use the simple meal formula that I teach my clients in my 90 Day Challenge Program, and while in the beginning it was important to weigh and track all food, the meal formula quickly teaches you how to do this long-term, so you don’t have to track food forever. My weight has been stable, within about 5 pounds, for the last 4 months. You can see from the graph below that I had a whoosh the end of November/beginning of December, losing 7 pounds in only 1 week. After that, my weight was stable, perhaps even trending upward a bit, for the next month, followed by another small whoosh of 4 pounds over 4 days in early February. This was when I started my 5 X 5 weight lifting program, however I found that it startlingly stimulated my appetite, so I paused the program until I could research the best way to do this. I now understand that this is normal, and that I was not eating enough calories to compensate, which is why my appetite felt out of whack compared to what I was used to. I plan to reinstate my 5 X 5 workouts in the next couple of weeks, when I can more carefully monitor what I’m eating to ensure adequate calories while staying in ketosis.

Keto weight loss graph Sept 25 2016 to Mar 22 2016

That last three dots that make a straight line? That was before and after my trip to Phoenix. I was pretty impressed with myself, my body, and keto, that even while on vacation I could eat freely, simply following my appetite and maintain my weight, while eating foods such as an entire bag of macadamia nuts, a fast food double cheeseburger (minus the bun), 1 cup of heavy cream in my coffee, eggs and cheese, quadruple creamy dressing on my salads, 4 strips of bacon plus a 3 egg omelet, several pats of butter on top of my side dish, twice eating 10 chicken wings dipped in lots of blue cheese dressing, and more.

Upcoming One Year Keto Anniversary

What suggestions do you have about how I should celebrate my one year keto diet anniversary? I’m thinking I should do some kind of giveaway…


Take the 90 Day Keto Challenge

Are you ready to take the keto plunge? You should join my next 90 Day Keto Diet Challenge Program. Everything you need to succeed on a ketogenic diet: weekly live webinars with me, weekly menus and shopping lists, workbook, and private Facebook support group.

Get more info here.

90 day keto challenge program


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Keto Chat with Katie McKenna

In this episode of Keto Chat, I sit down with Katie McKenna, a therapist and nutritionist that I went to school with at Bastyr University. She is licensed as a mental therapist and certified nutritionist in Washington and has her practice in the Seattle area.

Katie shares her training and experience working with eating disorders and how she helps her clients transition to ketogenic diet. She also shares tips on redefining your identity as you make a radical dietary change, and much more.

Take the 90 Day Keto Diet Challenge:
http://www.hypnoticnutrition.com/90-day-keto-challenge

Katie McKenna, LMHC, CN, Therapist & Nutritionist
Vibrant Health
http://www.mckennacounseling.com/


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Keto Chat: Sheena overcomes an eating disorder, disabling pain, and chronic migraines with a keto diet

Sheena’s story is an amazing one of tenacity and strength, overcoming chronic migraines and disabling pain. Struggling for years with multiple food allergies and an eating disorder made it especially challenging for Sheena to reclaim her health. One of the primary challenges she had was finding a healthcare professional that would validate her own thoughts and feelings about what was wrong with her since most eating disorder treatment teaches that a person can’t trust her own inner voice or intuition. But once she found a nutritionist that was willing to listen to her, that is when her healing really began.

As she moved into recovery from her eating disorder, she began transitioning to a higher fat diet, and then finally to a ketogenic diet.

She is truly an inspiration. Check out our keto chat and the results she has experienced.


 

Adapt Your Life


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