Tuesday, July 25, 2017

Tuesdays with a Twist #222 LINKUP

Good Morning and welcome to another No Rules Party!

Mary's 2017 Planting Guide for the US is now LIVE!

My JULY PLANTING GUIDE is also available

In case you missed it, I recently announced our Gardens Fundraiser! You can read more at "Why are We Fundraising?"
This is a big deal for us


I've been busy learning and sharing about SOIL.  Find out more below!



Are you ready for the party?   We're your hosts 
Add our button if you've been featured!


The party starts every Tuesday at 7am EST and will continue until Saturday at 11:59am.  Feel free to stop back any time and "like" your favorites.  Please visit other blogs if you have a moment. 
Share older posts as well as new ones.  No limit on links!
*Pictures should be your own* 
By linking up you give us permission to use these photos
 (with proper link backs) in our features.   And now for the party!


Tuesday, July 18, 2017

Tuesdays with a Twist #221

Good Morning and welcome to another No Rules Party!

Mary's 2017 Planting Guide for the US is now LIVE!

My JULY PLANTING GUIDE is also available

In case you missed it, I recently announced our Gardens Fundraiser! You can read more at "Why are We Fundraising?"
This is a big deal for us


I've been busy learning and sharing about SOIL.  Find out more below!



Are you ready for the party?   We're your hosts 
Add our button if you've been featured!


The party starts every Tuesday at 7am EST and will continue until Saturday at 11:59am.  Feel free to stop back any time and "like" your favorites.  Please visit other blogs if you have a moment. 
Share older posts as well as new ones.  No limit on links!
*Pictures should be your own* 
By linking up you give us permission to use these photos
 (with proper link backs) in our features.   And now for the party!


Saturday, July 15, 2017

Keto Fathead Pizza Dough Recipe

I'm back with a recipe!

Just in case you thought Eating Keto was boring or restrictive, my first recipe is PIZZA!  It's kinda funny because pre-keto, we did not eat a lot of pizza.  Now that we are eating keto, I have found several uses for this dough.

Fathead pizza is wheat free, grain free free, low carb and delicious!  It was fairly easy to find all of these items organic and the veggies we used are from our garden!

This recipe is from Ditch the Carbs

FATHEAD PIZZA

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6

Ingredients

  • 1 3/4 cups pre shredded/grated cheese mozzarella is the best or Edam/mild cheese
  • 3/4 cups almond meal/flour
  • 2 tbsp cream cheese
  • 1 egg
  • pinch salt to taste
  • 1/2 tsp dried rosemary/ garlic or other herbs optional
  • your choice of toppings such as pepperoni peppers, cherry tomatoes, olives, ground/mince beef, mushrooms, herbs etc

INSTRUCTIONS
  1. Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.
    *You do not "need" to microwave this recipe.  Instead, leave the cream cheese out of the fridge to let it warm up and soften and then add the initial ingredients to a food processor*
  2. Stir then microwave on HIGH for another 30 seconds.
  3. Add the egg, salt, rosemary and any other flavourings, mix gently.
  4. Place in between 2 pieces of baking parchment/paper and roll into a circular pizza shape (see photos above). Remove the top baking paper/parchment. If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.
  1. Make fork holes all over the pizza base to ensure it cooks evenly.
  2. Slide the baking paper/parchment with the pizza base, on a baking tray (cookie tray) or pizza stone, and bake at 220C/425F for 12-15 minutes, or until brown.
  3. To make the base really crispy and sturdy, flip the pizza over (onto baking paper/parchment) once the top has browned.
  4. Once cooked, remove from the oven and add all the toppings you like. Make sure any meat is already cooked as this time it goes back into the oven just to heat up the toppings and melt the cheese. Bake again at 220C/425F for 5 minutes.

Recipe Notes

Fat Head pastry can also be made by replacing the almond meal/flour with 1/4 cup (4 tbsp) coconut flour.



So far, I have enjoyed making this with organic coconut flour.  It does not taste like coconut.  I made my own sauce with sugar free tomato paste, herbs and 2 tablespoons of sour cream.

If you NEED store bought sauce, look for one with no added sugar.

You'll see in the top pic, half of the pizza had bacon and the other have was veggie.  I also skipped the cheese but I have made Fathead Pizza with cheese as well.  Doc really wanted bacon and I wanted veggie so I made it happen.  This is such an easy recipe to follow.  Enjoy!
 

Tuesday, July 11, 2017

Tuesdays with a Twist #220 LINKUP

Good Morning and welcome to another No Rules Party!

Mary's 2017 Planting Guide for the US is now LIVE!

My JULY PLANTING GUIDE is also available

In case you missed it, I recently announced our Gardens Fundraiser! You can read more at "Why are We Fundraising?"
This is a big deal for us


I've been busy learning and sharing about SOIL.  Find out more below!



Are you ready for the party?   We're your hosts 
Add our button if you've been featured!


The party starts every Tuesday at 7am EST and will continue until Saturday at 11:59am.  Feel free to stop back any time and "like" your favorites.  Please visit other blogs if you have a moment. 
Share older posts as well as new ones.  No limit on links!
*Pictures should be your own* 
By linking up you give us permission to use these photos
 (with proper link backs) in our features.   And now for the party!


Thursday, July 6, 2017

Keto Must-Haves before Getting Started

I'm super excited to share a few recipes with you but I realized I never shared my tracking apps and sources with you in my last post.
Homegrown Watermelon Radish (I cooked these up with breakfast)

This is, in my opinion, a list of Must-Haves when you start the Ketogenic Diet.  Keep in mind, before I started Keto, I eased in my removing sugars and junk carbs for about 2 months.  It worked for me.  Some people like to just jump right in.  So here goes!

MY FITNESS PAL APP
This is an amazing app for your phone to track your daily food and water intake, your weights and measurements and even fitness.  I use the FREE version and it works for me.  There is even an option to enter an entire recipe then track the portion you ate and it automatically calculates the MACROS in your meal


TRACK YOUR MACROS
You might be thinking "what the heck is that?" so I'll explain.  The Kertogenic Diet is High fat, moderate protein and very low carbohydrates.  I personally try to keep my total daily carbs to 20grams or less.  that is a personal choice and some people eat as much as 50grams a day.
YOUR personal goals will determine what you should be consuming daily...MACROS

Use the KETO CALCULATOR to figure out your daily goals


VITAMINS
I wasn't a big vitamin person before but in order to have the best results possible, I decided to start taking a women's multi, vitamin E and Calcium along with my regular Magnesium I add to my drink


DRINK LOTS OF WATER
I am currently drinking 100 ounces or more of filtered water a day.  That is my personal goal and will vary per person depending on size, weight and activity level.  If I sweat a bunch while working outside I always drink more and adjust my electrolyte drink


ELECTROLYTE DRINK
If you are new to Keto or you haven't started yet, you might not understand the need for electrolytes.  There is something called KETO FLU and it's not very fun.
From Keto Diet Blog: Beat Keto Flu with Homemade Electrolyte Drink
" Electrolytes, especially magnesium, are often deficient when you eat less than 20-30 g net carbs."
Sometimes I make my electrolyte drink the night before so I don't forget!

Here's one recipe I use (there are so many)
20 ozs Water (I sometimes dilute in 32 ounces)
2 tsp Pink Himalayan Salt
1 tsp no salt
2 tbsp Lemon Juice
5-10 drops Stevia (I used this in the beginning but no longer need it)
STIR it up and pour over ice

**I recently added Magnesium powder to my drink and I like it even more.  I do this when I am not eating foods high in magnesium**

DO NOT GUZZLE THIS or it could cause gastric distress.  I sip this over a few hour.

There are many recipes available online.


Next up, we're making a bunch of Keto-Friendly foods to share.  Everything I've made so far has been a hit!


DISCLAIMER:
I am not a doctor or healthcare provider and I am not offering medical advice.  If you have health-related concerns, please seek medical attention.

Tuesday, July 4, 2017

Tuesdays with a Twist #219 LINKUP

Good Morning and welcome to another No Rules Party!

Mary's 2017 Planting Guide for the US is now LIVE!

My JULY PLANTING GUIDE is also available

In case you missed it, I recently announced our Gardens Fundraiser! You can read more at "Why are We Fundraising?"
This is a big deal for us


I've been busy learning and sharing about SOIL.  Find out more below!



Are you ready for the party?   We're your hosts 
Add our button if you've been featured!


The party starts every Tuesday at 7am EST and will continue until Saturday at 11:59am.  Feel free to stop back any time and "like" your favorites.  Please visit other blogs if you have a moment. 
Share older posts as well as new ones.  No limit on links!
*Pictures should be your own* 
By linking up you give us permission to use these photos
 (with proper link backs) in our features.   And now for the party!


Monday, July 3, 2017

Starting my Keto Journey

When I first started reading about the Ketogenic diet I was SO skeptical.  After all, this is completely different than what we are taught by most mainstream doctors, dietitians and nutrionionists.

RESEARCH is key here.  The Ketogenic Diet is not a "fad diet."  I'm sure I've said this before but the Ketogenic Diet was developed in the 1920s.  The science behind this way of eating is sound and continues to prove a viable option for people looking to improve their health.
Me and the fake cow having a little fun volunteering at harvest day for a local school

The benefit for me was that I tried a similar program back in 2009 and I successfully lost 50 pounds.  I managed to keep most of the fat off and build muscle.  I went back to eating garbage food here and there so I started to yo-yo a few years ago.  What really sent me over the top was when my husband had emergency surgery in December of 2016.  He had to have his gallbladder removed after having trouble with stones for almost 20 years.  The doctor recommended "diet" was low-fat or no-fat foods.

Have you ever read the labels on low-fat foods?  It's usually FULL of sugar!  Between December 2016 and April 2017 I gained almost 20 pounds by eating low-fat foods.

THAT is an eye opener!  My pants no longer fit.  My t-shirts were snug and showed bulges here and there.

Weight aside, I have had migraines off and on for 25 years (I'm only 34).  My chiropractor is awesome and keeps them down to a minimum as long as I do my homework and get adjusted once a month (more if necessary).  I used to get migraines weekly but now it's only 4 or 5 times a year.  I also get regular headaches frequently.  By frequently I mean almost daily.  I have seen a doctor, had MRIs and CAT scans and there is nothing wrong with my brain.  The headaches stem from trauma to my cervical spine.

So why did I start eating Keto?  If this way of eating was developed for patients with Epilepsy and it helps diabetics, surely it might make a difference for me.  I started reading the neurological side effects of the Ketogenic diet.  If this way of eating can reduce inflammation, possible calm down my headaches and battle the bulge, I'M IN!

Below you will find some of the studies that I found

Ketogenic Diet and the Brain

Ketogenic Diet prevents Seizures by enhancing Brain Activity Production, Increasing Neuron Stability

Dr. David Ludwig clears up Carbohydrate Confusion

A Diet to Protect the Brain

Your Brain on Ketones

KETOGENIC DIETS AND PAIN 


Well, that's all for now.  Before I get into what I'm eating and how I am progressing, I wanted to share a bit more about what Keto IS and what it is NOT.  After sharing a few posts on my personal facebook page, it is CLEAR that there is so much misinformation out there.  I've been cooking and prepping meals so I'll have a bunch of Keto-Friendly recipes to share. 

DISCLAIMER:

I am not a doctor or healthcare provider and I am not offering medical advice.  If you have health-related concerns, please seek medical attention.

Friday, June 30, 2017

Eating Keto

If you've made it this far with an open mind, or at least enough curiosity to keep reading, Congratulations.

Some of my friends and even my husband have expressed their concerns about the Ketogenic Diet so I'm going to dispel some of those rumors AND share what to eat and what to avoid.
You'll see quite a few pics from my garden as I blog.  Today, we are planting more seeds.  Tomorrow, we're harvesting veggies from those seeds we planted 6-12 weeks ago

First, eating keto does not mean living on/surviving on Meat and Butter.  While some people might eat that way, that is their personal choice and not strictly keto.

Second, this is not a starvation diet.  Eating Keto is about making positive changes for your body to help it run more efficiently.  Food is fuel for your body so if you feed it junk, it will run crappy.

Third, there is NO reason to buy expensive pills, potions or magic cures.  You do not need to invest hundreds or thousands of dollars on keto supplements.  KETO IS FREE!!!

Lastly, Keto is not the Atkins diet nor is it a "fad" diet.  While it may be similar, the Ketogenic Diet was developed back in the 1920 and has been used successfully for epileptic and diabetic patients.

If eating healthy, nutritious foods is something you're interested in, Keto is a great option.  If weight loss is your goal and you want to do it the HEALTHY way and not starve yourself, the Ketogenic diet is a great option.

Now, let's get to the FOOD.  You'll find that I refer back to several keto website.  I am not an expert or doctor and do not claim to be.  I stick to advice from experts and share the info here.

From Keto Diet Blog: What to Eat and Avoid

EAT FREELY:
Grass-fed and wild animal sources
  • grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces)
  • offal, grass-fed (liver, heart, kidneys and other organ meats)
Healthy fats
  • saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil)
  • monounsaturated (avocado, macadamia and olive oil)
  • polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)
  • You can find a complete guide to fats & oils in my post here. (which to use for cold use, which for high-heat cooking and which to avoid)
Non-starchy vegetables
  • leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
  • some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
  • celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots
Fruits
  • avocado
Beverages and Condiments


EAT OCCASIONALLY
Vegetables, Mushrooms and Fruits
  • some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
  • nightshades (eggplant, tomatoes, peppers)
  • some root vegetables (parsley root), spring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin)
  • sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
  • berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)
  • coconut, rhubarb, olives
Grain-fed animal sources and full-fat Dairy
  • beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6s!)
  • dairy products (plain full-fat yogurt, cottage cheese, cream, sour cream, cheese) - avoid products labeled "low-fat", most of them are packed with sugar and starch and have little sating effect
  • bacon - beware of preservatives and added starches (nitrates are acceptable if you eat enough antioxidants)
Nuts and seeds
  • macadamia nuts (very low in carbs, high in omega 3s)
  • pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds
  • brazil nuts (beware of very high level of selenium - don't eat too many of them!)
Fermented soy products
  • if eaten, only non GMO and fermented soy products (Natto, Tempeh, soy sauce or paleo-friendly coconut aminos)
  • Edamame (green soy beans), black soybeans - unprocessed
Condiments
Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates - depends on your daily carb limit
  • root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
  • watermelon, Cantaloupe / Galia / Honeydew melons
  • pistachio and cashew nuts, chestnuts
  • Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)
Alcohol
  • dry red wine, dry white wine, spirits (unsweetened) - avoid for weight loss, only for weight maintenance


THIS is also important.  Foods to AVOID

AVOID Completely: Food rich in carbohydrates, factory-farmed meat and processed foods

1) All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks)
2) Factory-farmed pork and fish are high ininflammatory omega 6 fatty acids and farmed fish may contain PCBs, avoid fish high in mercury.
3) Processed foods containing carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don't have to be labeled!), wheat gluten
5) Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.
7) Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, from all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs.
9) Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc.) if eaten in large quantities.
10) Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn't eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make my own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin)

Read the entire article at KETO DIET BLOG

I have had to clarify to quite a few people that think keto is unhealthy because of how their friends eat.  We are all adults and with that comes personal decisions.  There are organic junk food option (like organic oreo-like cookies) but that doesn't mean I avoid organic.  In fact, I eat mostly organic and homegrown.

I personally CHOOSE to eat healthier keto options and avoid processed, packaged items.  This is after all MY KETO JOURNEY and I'm excited to share the healthy options when eating Keto.  Thanks for reading and keeping an open mind.

DISCLAIMER:
I am not a doctor or healthcare provider and I am not offering medical advice.  If you have health-related concerns, please seek medical attention.