Keto Egg Nog

Egg nog!

You love it or you hate it. So this is a recipe for those of you that love it. The rest of you might want to check out my Thanksgiving 2016 Recipe Round-up post instead…

Egg nog is actually very easy to make keto because the basic ingredients are eggs and cream. Before a couple of years ago, I’d only had store-bought egg nog is super high in sugar and filled with fake-food thickeners to avoid all those “bad” foods like eggs and  heavy cream (oh, and probably to save a bunch of money for the food manufacturers). I had no idea that it was something you could make at home! And like most things made at home, it puts store-bought to shame. Most recipes use milk for a good portion of the liquid, but when you’re on a low carb, high fat diet, why not go all out and use all heavy cream?

Ingredients

4 large eggs

1/3 cup Swerve confectioners style sweetener

3 cups heavy cream

3 ounce rum (optional – substitute 1 teaspoon rum extract for non-alcoholic version)

1 teaspoon nutmeg

Directions

Separate eggs and place egg yolks into the bowl of a stand mixer. Beat for a few minutes, until light in color. Gradually add the Swerve and continue beating until dissolved. Add the cream, rum (or rum extract) and nutmeg, and stir to combine. Pour this mixture into a pitcher or large bowl.

In cleaned and dried bowl of the stand mixer, add egg whites and beat to soft peaks. Whisk the egg whites into the egg yolk mixture.

Chill and serve.

Yield: 6 servings

Macros: 491 calories, 46.6 g fat, 7.6 g protein, 3.8 g carbs

 

Keto Meal Idea #58: Avocado, Cheese, Tomato Salad

Keto Meal 58

Ingredients

2 cups romaine lettuce, chopped

1/2 avocado, sliced

1 ounce blue cheese

1 ounce cheddar cheese

1/2 cup grape tomatoes

Macros: 349.3 calories, 28.4 g fat, 15.3 g protein, 11.6 g carbs, 6.9 g fiber

Taste Test: Adapt Bars and Coffee Shots

The only truly keto-friendly protein bar on the market is from Adapt Your Life, Dr. Eric Westman’s company. Low-carb (2 grams), moderate protein (5 grams), and high-fat (8 grams), these tasty little morsels give keto dieters an on-the-go option for a quick snack or the occasional dessert-like treat. The Coffee Shots are designed to be a convenient travel option for making Bulletproof-style coffee, with coconut oil, MCT oil, and butter, sweetened with just a touch of stevia.

On this episode of keto chat, Mikayla and Carole sample:

  • Cookies and Cream Adapt Bar
  • Lemon Cheesecake Adapt Bar
  • Chocolate Adapt Bar
  • Vanilla Coffee Shot
  • Hazelnut Coffee Shot

Have you tried any of the Adapt Your Life products?

Which is your favorite?

Adapt Bars

 

Taste Test: Heavy Whipping Cream

The Hypnotic Nutrition taste testers are back again sampling some very high fat, heavy whipping cream. Along with Carole and Mikayla, this time we also have guest taste tester Daniel Andras, Registered Dietitian and self-proclaimed “fat snob”. Did we all agree on our favorite and least favorite?

The heavy cream and heavy whipping cream we tasted:

Darigold 36% Heavy Whipping Cream – about $3.29 for a pint

Trader Joe’s Organic Heavy Whipping Cream – $3.99 for a pint

Twin Brook Heavy Cream – $3.49 for a pint (plus $1.95 deposit for glass jar)

Pure Eire Organic Heavy Cream – $3.49 for 1/2 pint

What we talk about in the video:

  • Carrageenan vs. Gellan gum
  • Grass-fed nutrition benefits
  • Holstein vs. Jersey cow milk
  • Pasteurized vs. raw milk and the benefits of each
  • Benefits of buying milk in glass containers vs. cartons
  • Homogenized vs. non homogenized milk products
  • A1 casein vs. A2 casein and how one might be better for dairy sensitivities
  • The breakdown of fat content of whole milk, cream, heavy cream, and heavy whipping cream

What are you hungry for us to taste next?

Let us know in the comments below.

 


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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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Iron – Why You Are Probably Deficient

Did you know that iron deficiency is the most common nutrient deficiency in the US (and the world)? One of my students recently asked me how this could be so, since “Americans eat tons of red meat”. Let’s look at what factors contribute to making iron deficiency so prevalent (and clear up a myth or two in the process).

Who’s At Risk?

If you can say YES to ANY of the following, you are at risk of being iron deficient:

  • Are you a pre-menopausal woman?
  • Do you regularly use antacids or acid blockers?
  • Do you engage in regular, intense exercise (like cross-fit, marathons, half-marathons or triathlons)?
  • Are you a vegetarian or vegan?
  • Do you eat a diet high in nuts, seeds, grains and legumes, especially soybeans, that are not soaked and/or sprouted?
  • Are you an infant, child, teen or pregnant woman?
  • Do you have celiac disease (or other malabsorption issues, like IBS)?
  • Have you had gastric bypass surgery?
  • Do you avoid eating organ meats, like liver, kidney, heart, spleen, giblets?

Continue reading “Iron – Why You Are Probably Deficient”