Keto: Coffee

Welcome to Wednesday!

 

I know Wednesdays are not always easy so I thought I would talk about something very midweek appropriate topic. Coffee!! Yay!!

 

More specifically bulletproof coffee or Keto coffee.

six white ceramic mugs
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I prefer to call it Keto coffee, for…well reasons. Anyway Keto coffee is a great way to start your day. Not only does it taste delicious, and help you hit your macros but it also gives you a nice energy boost. I’ll explain why in just a minute.  

 

Let’s dive in!

 

When I first started Keto I had some trouble getting my fat count up there. Of course when doing something new it does take a little time to figure things out. So I started looking around and after doing some research I decided I would try out Keto coffee.

 

There are about a million different versions of keto coffee so really the possibilities are endless, though you should not get too crazy. It’s easy to  go over your fat goals. Especially once you get into the swing of things. When I first started I was putting coconut oil, butter, 5 drops stevia and a sprinkle of pink sea salt into a blender with 12 oz of brewed coffee. My blender is kind of weak so it takes about a minute to blend this together.

 

While this was a delicious combo, it simply became too much because I like to have a second cup, either in the morning or in the afternoon. It would drive my fat, and calorie count way up. Also this is extremely filling, and I wouldn’t want to eat breakfast. Which would be ok except i prefer to take my medicine and vitamins in the morning. Without eating something before taking them I would feel very nauseous.

art beverage blur caffeine
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Then I switched to coconut oil and a little heavy cream. This helped some I wasn’t quite as full but I was still able to have my fancy frothy coffee. After a little while of having this coffee I decided that having such a heavy coffee in the morning just wasn’t working out for me. I’d much rather be able to have a little bit bigger breakfast then a heavy coffee.

 

Which brings us to my current go-to. Super simple two tablespoons heavy whipping cream, one tablespoon Torell sugar-free vanilla syrup, 6 drops of stevia and a sprinkle of himalayan pink sea salt. I am definitely considering getting a milk frother because I’ve heard a lot of people use those to blend their coffee and for something as simple as heavy cream I’m sure it’d be perfect.

 

Alright so let’s talk about the benefits, beyond getting your fat count up. The big one is energy. We all need it especially in the morning. The main goal of following the Keto way of eating or Keto lifestyle is to become a fat burner. This means that your body will use fat as the main source of fuel.

 

From the research I’ve read for a lot of people this is the ideal energy source for their body. I definitely feel that that is true for me as well. Then it stands to reason if you give your body a large helping of fat it’s going to result in a boost of energy. The best way to do this is to actually aim for MCT in your coffee.

 

MCT stands for Medium Chain Triglycerides. A very common way to get MCT is coconut oil. Some people like to add straight MCT oil to their coffee. This is not possible for everyone straight MCT oil can do a number on some people’s stomachs. So it’s definitely recommended to take it slow. I myself haven’t tried it yet but it is something I plan on doing in the future. Perhaps after I get a frother or a more powerful blender

The reason why these are the best is because your body can use these as instant energy, it doesn’t have to be broken down first. Also it is said that MCTs can help keep you full longer, this is a big help for those of us trying to lose weight. When we actually feel full we’re a lot less likely to mindless snack.

It’s not just MCTs that can help you feel full longer. Having a high fat diet helps you to overall feel full for a longer time. That’s one of the reasons why the Keto diet is effective at helping people to lose weight. Starting your day with a fatty coffee will help you get to lunch and sometimes beyond.

 

Do any of you guys drink Keto coffee? What’s your favorite way to have it? I would love to hear from you!! Good luck with your week and as always Live Crazed!!

Organization: My Planner

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Hey all to another fine Wednesday!!

I am excited to share something with you guys today. I am super into being organized and though I haven’t always kept up with I’m very glad I’ve been doing more with it lately. It started with binders so I could work out all the details.

This worked great for a while, but then I start to slip.

It was becoming a hassle to have several different binders all with different information. Having to look through several binders to find the things I need for the week. That is when I started looking for a planner. I needed a place to keep all my nicely organized information in an easily accessible place.

So the hunt began.

It was super hard to decide on one. There was so many different styles and sizes out there. I couldn’t decide how big of a planner I needed. I didn’t want too much space, but I was also afraid to have too little. Honestly it took me probably almost two weeks to decide. I kept going back and forth between a larger one and the one I picked.

I really put a lot of pressure on myself to pick the right one. I tend to think that a lot of decisions are going to make or break my efforts. This may seem silly to some, but its very real for me. I really feel like it’s the tools you use that really decide whether or not the job gets done.

Then I found it!!

I love the layout, its not very big but its not tiny either. To check it out you can find it Here. It’s been working out really well. Though next time I may go for the bigger planner. I sometimes run out of room, for everything I want to put in there. I like to plan out my day a bit. This way if I follow it I have some tiny victories to celebrate throughout the day.

Also in my planner I have my upcoming blog posts for the days I want to post them. I add the bills we have on the days they are to be paid. I put in the dinners we have planned in for each day as well. These are all the things that I add to my planner before the beginning of the month. I don’t like to start the month not knowing what’s going on. With two small boys and trying to get my blog off the ground, I don’t have the time to go blindly into the weeks ahead.
I am a HUGE fan of stamps and stickers, they are a really easy way to add some color and textures to the weekly view. I also love adding motivational quotes through out my planner including my Logo! Woot! One of my favorite parts of setting up my planner is looking for new motivation. It really gets me excited for the upcoming month.

Check out these fun Stamps and Stickers!

-Essential Planner Stamps

-Awesome Stickers!

Not everything goes according to plan.

Which really is fine, I more am interested in having some sort of plan in place. This way I at least have something to follow along with on days that I am struggling. Also with dinners planned we’ve been able to cut back on our grocery bill. It’s also been nice to sit down with my husband and figure out our month.
I also plan things to do for myself. This way I know what to expect and I know when I need to make time for myself, otherwise I just get kind of caught up in life. Taking the time of myself is very important. I spend so much time taking care of everyone else and keeping the house together I forget to spend time on myself. When I do I always feel better and more like I’m a present and important part of my life.

And there it is! The glue that holds my months and days together. Without my planner I’d be lost. Do any of you guys keep a planner? What do you think is essential for your planning needs? Please let me know and follow so you can keep up to date. And don’t forget to always Live Crazed!

Keep it Keto: Cookout Edition

Happy Memorial Day!

Hope you all had a great weekend. Filled with family friends and great food. For those of us who are Keto starting out or otherwise, cookouts can cause somewhat of a problem. There’s so many classic tasty carb loaded treats around how do you keep it keto? Well I’m here to help, and while I don’t claim to be perfect or go to a family cook out and still nail all my macros. There are ways that we can minimize the damage, and hopefully not run too far down the spiral of carbs and sugar. I won’t promise it’ll be easy but it can be done with the right mindset

The most important piece of advice I can give is have a plan.

Try and ask around to find out what kind of food that will be served. Then you can be prepared for knowing what you’re going to have and what you’re going to run away from. This way you also know you’re not going to be stuck with nothing to eat that isn’t going to ruin your carb count. Of course there’s going to be all sorts of carb laden things that you’ll want to sample, nibble, chomp, and taste but don’t forget that those small bites do count too. So try not to get carried away.

If you’re new to keto have a plan for your relatives. They are going to ask you lots of questions and of course give their own opinion. Remember that not everyone is ready to be friendly with fat. Just be aware that you will probably get a lot of questions and they’ll probably watch what you eat. People can’t help but be curious. You can choose not to share too that is your choice. You chose to be Keto and your reasons are your own, no one can take that away. Or you’re like me you’re willing to bend anyone’s ear that’ll listen how much you love keto. No matter what don’t forget why you started keto in the first place. Then others can say whatever they want, it doesn’t mean you have to agree.

Another solid idea is to bring something you know you can have. I went to a cook out over the weekend and I made some keto approved crackers and artichoke dip. It was absolutely amazing and surprisingly filling. This ensures that you have a fall back and it gives others the chance to try things your way. I also found it was a good opportunity to try a new recipe. I think it would have been a good idea to also bring a sweet treat to have one sweet and one savory indulge-able treat. IMG_20180527_161912133.jpg

This next one may seem kind of obvious but I think its important to make the note of saying, to drink water. A lot of water. This will help a lot with being surrounded by cravings. If your thinking about snaking have some water and wait a few minutes. If you still want a snack keep it keto. Nuts, cheese, pepperoni all good simple choices. Water will also help your body come back from the day.Screenshot_20180528-110814

A big thing I want to touch on is while I’m saying keep it keto, at the same time don’t be too hard on yourself. Give yourself at least some calorie wiggle room, even if you’re going to aim to keep your carbs where they should be. It is supposed to be an enjoyable event after all. And if you are going to carb cheat try and pick one thing not just a free for all. For me it was a s’more. I could not resist. I resisted every other temptation, but I couldn’t say no to a S’more.

If I’m being honest it was totally worth it. I will not guilt myself for it.

I did really well the whole day. It wasn’t easy, pretzels and things just sitting there. We’re only human and if we deny ourselves everything all the time we’d be miserable. Just don’t let one thing open up the door to a day of bad eating. Have you’re indulgence and move forward.

For some trying to track your macros throughout the day will help keep yourself in check. This way you could watch closely where you are remind yourself of your goals. I had entered the day thinking I was going to track my macros, but between being surrounded by people and chasing my crazy boys around I didn’t think it was going to be worth it for me. I did decide to put it together this morning for you guys.Screenshot_20180614-224325

I kept it simple for the meal a burger with mustard and a thin slice of tomato, and some spinach with raspberry dressing. The raspberry dressing was absolutely delicious and I plan on looking for it to have from time to time. 1 net carb per serving, and a nice fresh slightly tart taste.

If you do want to track your macros but don’t have the time to sit and track everything right after you eat it you could snap a picture of what you’re having before you eat. Then when you get a chance you can go back through and log your food. This would be a really good way of holding yourself accountable. You could keep a memo on your phone of what you’ve had or actually write it down. I do wish I had kept better track of what I had eaten so I could have logged it. It’s also difficult to log because I’d have to add two recipes to my tracker app. Not a terrible thing but not something I wanted to do after the long day.

And there we are. Keeping it Keto at a cookout. It can be tough and even I don’t have it down to a science, but it can be done. Be aware, drink your water, and hold yourself accountable but don’t beat yourself up. One day isn’t going to throw off all your progress. On that same note though be sure its only one day and even better one treat. Not the whole day. It will be much better to just accept and move on. Not throw the macros away for the day. Then it will be that much harder to start back up. Did any of you attend a cookout over the weekend? Did you keep it Keto? What sort of things did you have? Please comment below, and don’t forget to follow. Most of all Live Crazed!!

Getting Organized: Meal Planning

Welcome to Friday!

It is a beautiful day outside, can’t wait to take the boys outside so they can play while I sit in a the sun and plan for June. One of my main things to plan is our meals for the month. I find it a lot easier to just plan for the whole month even though I grocery shop every two weeks. Today I’m going to go over my Meal Planning Binder. It was one of the first binders that I started using. There’s definitely some improvements that can be made but so far I’m very happy with the help it gives.2018-05-25_12.15.02
Meal planning is definitely very important, not only for budget reasons but also for sanity reasons. Having two small, very busy boys I definitely don’t have time to decide what I want to make on a day to day basis. Also complicated meals are out. But I also want to make sure that they are eating good homemade food not just super processed sugar filled junk. It is tempting to just eat out and get a quick bite that I don’t have to cook but then my family is eating a ton of fillers that don’t keep you full for long.

Currently my boys are kind of picky so that makes meal planning a little tricky too. I want to have enough variety that they will come out of their pickiness but I want to make sure they are eating enough. I also have not tried to convert my family over to Keto with me. They are all about their carbs, but maybe one day.
The way I have my binder set up dinners for the month have their own page. This to me is the complicated meal so its got to be planned. The way we like it we have three days a week that are the same week to week. We have Meatball Mondays, Burrito Wednesdays, and Pizza Fridays. This is a huge help with planning the consistency makes everyone happy. After those days I have eight options for the other days. This may not seem like a lot but for my family it works. There’s enough options that we aren’t having exactly the same things every week but it’s simple enough that I’m not going extra crazy trying to make and prepare for all these different meals.

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A lot of my go-to meals to make for my family are made up of similar things. For example 2 of the 8 options are made up of ground beef as well as meatball Monday. Then 2 use pizza fixings. We also have ham, chicken and sausage. The chicken and sausage are also used for lunches, and on burrito night we usually have chicken burritos. Having similar things also helps to keep the budget down, and also helps to speed up meal- prep but I’ll cover that next Wednesday. On the dinner worksheet I have a place for a few sides.

When I first started meal planning I didn’t include the side but I found that left me frazzled and scrambling at meal times. The main thing is that none of these meals takes a lot of time, and having it set up for the month saves a lot of time and money.

Moving on

Breakfast, lunch and snacks have a page together. I do this because all of those are more-so options then set meals. I don’t always give my boys an option for those meals but it’s all quick and simple items to keep us moving through out the day. I make a point to make sure there aren’t a surplus of options. Around four to five options for each seems to be what works for us.IMG_20180525_121236985
As it stands now I only meal plan for my family. Then, for myself I kind of wing it or pick one main meal option that I prep for the week and have mainly snack plates for lunch and eggs for breakfast. In the very near future I will whip up a template to start meal planning for myself. This will ensure that I’m never left wondering what I will have, which will cut down on possibilities of slipping.

It will also keep me from ending up with too many options and over spending on groceries for myself. Too many options can be just as bad as not having enough. With too many options it can be hard to decide what to have, and its more likely that items will go bad before you have a chance to use them all.
Another thing that I want to add to my meal planning binder is a pantry/ freezer inventory list. That way I can keep track of what we have on hand, quickly and easily. This will help with getting the budget under control as well. By tracking what we have vs what we use I’ll be able to really see what we use in a two week time period. I believe it will help a lot not only cut down on waste but help be more organized and prepared. Especially with summer coming up and summer = no time for anything, because the boys want to be outside all the time. This is a great thing but it also means I can’t spend a whole lot of time in the kitchen.
Well there it is my Meal Planning Binder! It is still a work in progress but it is still a huge help. Do any of you keep a meal planning binder? If you do what’s the system that works for you? Please follow my blog and don’t forget to Live draze

Keto: Quick Meal Solutions

Good Morning!!

We all get busy, we lose track of time, we take on too much, it happens. That’s why its important to have a plan. If you don’t then that’s when you go looking for something quick and easy. And probably loaded with carbs, which for those of us trying to keep it keto is really bad. Also tends to be hard to resist.

Its true we don’t always have the time to cook up something super tasty and healthy that hits all the right macros. There are options, you just have to be prepared with a few groceries. The best way is meal prep but let’s be honest none of us are on our game all the time. Have no fear I’m here to help. As a mother of two that are under five years old, I run out of time…All the time. And while meal prep is a life saver, or a body saver I should say, there are still days that I don’t have something ready or I’m sick of what I have.

I suppose the place to start is breakfast.

While any of the options I’m giving today could be used and for any meal, I’m still going to break it up. For organization purposes. Alright the obvious one for breakfast is eggs. It’s almost never that I don’t have eggs on hand. Scrambled in butter is probably the most straight forward. This is easily enhanced by throwing in some cheese or veggies or both!

Another favorite of mine is a egg roll-up. Its like making an omelet only you roll it up and you can eat it with your hands. What goes into the roll entirely depends on what I have on hand. Sometimes it’s just cheese sometimes its cheese bacon and spinach. But the possibilities are endless. Most importantly its quick simple and always tasty.IMG_20180523_090819182

Moving on to lunch.

One of my favorite lunches even when I have meal prepped is a snack plate. One of my go-to plates consist of a sweet Italian sausage link, 2 oz. of cheese, 1oz mixed nuts or almonds. If I don’t have sausage sometimes I’ll go for some salami, or ham or whatever I have on hand. Sometime I will sub out the nuts for some veggies, broccoli or asparagus are usually what I have. Other times I’ll have 2tbs Peanut Butter and 2 stalks of celery, with any combo of other things.

If I have some kind of left overs from the night before I will sometimes have that. Or if I have chicken made I’ll sometimes have a salad, with blue cheese dressing and bacon if I have any made. Of course you could add more if you like other things like tomatoes or onions just make sure to check on carb amounts. That’s why I tend to keep it super simple, less carbs to worry about.

That leaves us with dinner.

Dinner is tricky because a lot of people think of dinner as a bigger more complicated meal. It can be depending on what you have on hand but if you’re not prepped your options can be kind of limited. And if you are pressed for time dressing up one of the lunch or breakfast options would definitely be best. Those are the days I usually go for a salad. If I have a little more time then I will make a turkey burger, I usually keep some in the freezer just in case. With a turkey burger I keep it really simple, most of the time I just put a serving of mayo on top and find a veggie for the side. Super simple, also great for meal prep, just saying.

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Spinach salad with chicken, pastrami and blue cheese dressing.

Well there you have it my quick list of quick and easy meals. All very easy to make and to me at least super tasty. Just be aware that you need to make sure you are tracking so you can find the right combo to hit your macros. Also I HIGHLY recommend a kitchen scale it makes everything much more accurate, so the food your logging will give you your actual macros not just what you think you’re eating.

Simple enough? What are some of your favorite quick keto meals? Please let me know in the comments below and don’t forget to follow my blog. Fridays post will be about my meal planning binder! Live Crazed all and See you later!

 

My Go-to Keto-tastic Menu

Hey all! Welcome Back!

I’m off to a slow start but a good one none the less. Today I’m going to tell you about what I eat in a day, on keto. If that wasn’t already obvious from the title…. Anyway I’m sure some are curious about this keto lifestyle and what it means for your taste buds. Well I’m here to tell you it’s a party for your mouth. Having a diet high in fat means that its also high in flavor. True you really don’t eat as much when you’re fat adapted, but what you do eat is delicious.

Alright lets get started.2018-05-07_09.59.24

So of course I start with my coffee. Yum! And with my coffee I have scrambled eggs with spinach. I start with a couple handfuls of fresh put into a hot pan. I don’t use any oil or butter in the pan at this point because the spinach doesn’t need it. While that’s cooking I mix up two large eggs. After the spinach cooks down it usually ends up being about one ounce. I prefer to mix the spinach into the eggs before adding it all to the pan. Before adding the spinach/ egg mixture I put one tablespoon of butter into the pan. When that’s melted I add the eggs and cook it all up.

They didn’t come out super pretty, so sorry, the butter browned on me before I got the eggs in the pan. Crazy kids…There’s breakfast, so tasty! The breakdown of this breakfast, coffee included: 474 Calories, 1g Net Carbs, 47g Fat, 14g Protein.Spinach and eggs

Onto Lunch!

Normally I don’t need a snack between breakfast and lunch I just drink lots of water. My favorite lunch as of late is a mess bowl. I call it that because the first time I made it I just threw things I had into a bowl. Well it ended up being so tasty I’m having it for the second week in a row. Though I don’t think I’ll do it a third because I know there’s better lower calorie options.

I found pre made uncured pulled pork at Walmart and I thought how perfect! This will simplify meal prep a whole lot, it has 5 servings per pack and 0 Carbs in a serving. I’m thinking next ill try some seasoned chicken or turkey. Anyway a serving is 3 ounces of pork. To that I add 2 ounces of steamed broccoli and .5 ounce of shredded cheddar cheese. I warm it all up in the microwave then its pulled pork deliciousness ready to go in about a minute to a minute and a half. Meal prep is so amazing. The breakdown for Lunch is: 219 Calories, 2g Net Carbs, 11g Fat, 24g Protein.IMG_20180508_131602_893

Most afternoons I have another coffee, though my afternoon coffee is different than my morning coffee its still delicious frothy and a helpful fat boost. Which also means energy boost. Usually for my afternoon coffee I use a single cup pour over filter, it’s a bit faster then the French press and still tasty. Occasionally I will use, instant espresso, but its hard to find so I don’t use it all the time. The breakdown for my afternoon coffee/snack: 209 Calories, 0 Carbs, 24g Fat, 0 Protein.

I am very happy to share this dinner with you as its one of my absolute favorites. It was burger night at the Harris household, which meant bacon and blue cheese burger for me. This is so tasty. I do usually buy the premade non-frozen burger patties because they keep their shape much better than my attempts.  Maybe if I had a fancy burger press it’d be different. Anyway I cook my burger medium well. I haven’t tried any of the low carb hamburger buns yet. Instead I put .5ounce of fresh spinach on my plate then the burger, then blue cheese dressing (2 tablespoons is a serving), and one slice of bacon crumbled on top.Blue cheese and bacon burger

I usually also have another slice of bacon on the side. Because well its bacon. This may not seem like a big dinner but its actually quite filling. The breakdown for dinner is: 403 Calories, 2g Net Carbs, 32g Fat, 25g Protein.

 

Well there it is my go to daily menu on the keto diet.

My overall breakdown for the day is: 1309 Calories, 6g Net Carbs, 114g Fat, 64g Protein. Percent’s being: 70% Fat, 20% Protein, 2% Carbs. This is actually a pretty spot on day of keto. Of course there are some slight differences day to day. Sometimes ill change my afternoon coffee to lower the fat so I can have an ounce of cheese snack or I’ll lower my dinner protein so I can have a small bowl of pork rinds and an evening show with my hubby.

As with any way of eating it takes some adjustment until you can find out what works for you. At first it will probably be quite different, until your body is more used to burning fat.  What do you guys think? Does this sound tasty to you? Any other Keto-ers out there how does your daily menu differ? Please let me know what you think and don’t forget to hit the follow button! See you guys Wednesday!