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.

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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.

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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!!

Love Yourself: Lemon Sugar Scrub

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Welcome to Friday all!

I’m sure a lot of you spent a lot of the week outside. Maybe in pools, maybe just soaking up the sun. Either way I’m sure your skin is feeling thirsty! It can do a number on your skin being outside a lot especially if you’re in the pool or ocean. Also during summer us girls shave our legs a whole lot more. This too can easily dry out and rough up your skin.

Worry not I’m here to help! It’s never a bad time to pamper yourself!

I’ve definitely been feeling that way lately. Like I need to stop ad focus on me for a few. Well sugar scrubs are one of my favorite pamper myself things. Even though it really is something quick and simple that I just add to my shower routine, but it really feels amazing.

Lemon sugar is my favorite!

Citrus is so invigorating the smell is so refreshing and uplifting. This always helps me feel better. And I know that I’m doing something that is for me and that helps too.

There are many other benefits of using a sugar scrub.

Not only does it smell and feel great, but using a sugar scrub can increase circulation. I tend to have not so great circulation in my legs, so any extra help is always good. Using sugar scrub an amazing exfoliator. Using a scrub after you shave ensures that your pores are cleaned out. This prevents those red bumps that no one likes. Lemon oil also is an antifungal which means it can help with dandruff. It may seem weird to use a sugar scrub on your scalp but it can help to refresh your scalp, reduce dandruff, and increase circulation for improved hair growth.

I wouldn’t recommend using the scrub on your scalp more than once a week as the abrasiveness may become too much for your hair.

As for your body I would recommend using the scrub a few times a week, at most every other day. You don’t want to over exfoliate your skin.

Alright let’s make some scrub!

I like to make scrub in small batches. This will help to make sure that the oil is distributed throughout the jar and doesn’t dry out. Also I like to change up the scrubs I used and making small batches means I will actually use up the one I have before making a new one.

I use a small wide mouth mason jars. The ones I have right now hold a cup of sugar perfectly. I also highly recommend getting some plastic screw on lids, because traditional mason jar lids are just no fun when you’re trying to use your scrub in the shower.

For the scrub I use:
-1 cup Sugar
-2 tbsp Almond Oil
-1-2 tbsp Melted Coconut oil
-1 Tsp Lemon Oil

I highly recommend mixing it in a bigger bowl then putting it into the jar. Especially if you tend to be messy like I do. Then you’re good to go! Super easy right? Have you guys made your own scrub before? What’s your favorite scent, or would you like to see more? Please let me know in the comments below! And don’t forget to follow! I hope you all have a great weekend and don’t forget to Live Crazed.

Keto: Quick and Simple Snacks

Good Morning! Here we are starting yet another Monday.

I don’t know about you, but over the weekend all I wanted was snacks. To just go through my days munching on things. This actually happens to me ALL the time. I just love snacking. I feel like I’m always on the move, so having something I can munch on over a period of time just sounds amazing. This was definitely a HUGE problem for me before I started Keto, and I’m sure it was part of the reason I had such a hard time losing weight. One of the many pieces of a puzzle.
After starting Keto its definitely been a lot better, there are still days though where the snack attack is real. It did take me a while to find some keto snacks that were quick enough for my level of busy/ laziness. There are some times where I’m willing to take more than a few minutes but not usually.

So lets get started.

We will start with my favorite no prep. Peanut Butter!! Specifically Smuckers Chunky Peanut Butter, or Creamy is really tasty too. This is almost always my go to snack. It may not be the best choice but its probably my favorite. It is a higher calorie choice so it’s not always good that it is my go to snack. It never disappoints and is filling. I do have it a few different ways. Measured out With celery is probably the healthiest option, so it is the one I try to go for. I actually find it pretty filling which is good because of the high calories in the Peanut Butter.IMG_20180607_190813_770
I also like to have a quick spoonful here and there. This is pretty dangerous because it will not be accurate with tracking amounts but in a pinch it’s a great quick snack. If I’m craving a sweeter snack my peanut butter fix is to take a serving ( 2tbs) of PB and add a sprinkle of Lily’s chocolate chips to it. If I had to guess I’d say about 20 chips (60 is a serving.)

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I used to scoop a bite of PB with a square of a 85% chocolate bar. This was is dangerous in the same way as using a spoon. Its not easily track able and also it seems like such a little harmless treat that you could just not track it. This is not a good practice. PB and chocolate both have calories and carbs so if you don’t track these treats you can easily go over. This can cause weight loss stalls and bump you out of ketosis.
The other no prep snack that I really like are pork rinds. BBQ is definitely my favorite. I have tried to stop having these as much however because I seem to always have too many. They are just so crunchy and salty that its very hard to stop eating them. Even though they are a zero carb snack they can still cause you to get your protein up to high, quickly.
This also goes with Nuts. They are a wonderful quick, filling and tasty snack. But they can quickly get your calories, protein and carbs up. When traveling though nuts are a readily available snack. I actually had a good find over this weekend. I went to my in-laws without any snacks. Very unlike me because I usually like to be prepared. On a quick trip to the dollar general I found a nut mix with pistachios!! I probably over did it snacking on those, but it was super delicious.

 


The next quick snack I like is crisps. There are three different kinds of crisps that I like to make. The fastest would be either pepperoni or salami crisps. I prefer to use the bigger slices over like the pizza topping sized slices. To make them into crisps I just put them between paper towels and stick them in the microwave for 40-60 seconds. After 30-40 seconds I usually check them and flip them, sometimes switching out the paper towels. Then adding more time to reach my desired level of crispiness.

 


The third type of crisp is cheese crisps. These do take 15-20 minutes but you can make larger batches. they could be prepped for the week or just make some extras when you decide you want some. My personal go-to way to make them is using pre-sliced cheddar cheese. You can break one slice into 4 pieces, making 4 crisps. Also this way, vs using shredded cheese, they tend to cook more evenly.

 


When making the crisp you can simply break up the slices lay them on parchment paper on a pan and pop it into the oven. I usually go with a oven temp of 350, because that’s what it is auto on. Lately though I’ve been adding just a little seasoning to mine, and I’ve got to tell you its amazing. I have been going for a little sprinkle of Lawry salt and/or garlic. Super simple but it makes a big difference. Soon I might try some taco seasoning or ranch mix. If you tend to like spice crushed red peppers or cayenne pepper would be very tasty. And best of all Toddler Approved!

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There it is. My group of little to no effort snacks. Have you tried any of these? What is your go-to when you’re having a snack attack? I would love to hear from you! Follow this blog to stay up to date on all the craziness! You can also find links to my social media accounts in the sidebar! I hope to see you around and don’t forget to Live Crazed!

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!