Archive Monthly Archives: November 2018

Low-Carb Keto Peanut Butter Cookies

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Low Carb Keto Peanut Butter Cookies

This post wasn’t on my schedule, it was very spur of the moment. I wanted dessert! So I decided to make a batch of Low carb keto peanut butter cookies. They are very easy and a quick dessert. I had everything made and cleaned up in around fifteen minutes and the best part…there are only three ingredients. See, I said they were super easy!

I’ve been doing a Fitish version of Keto for about three months now. Fitish meaning I’m not counting carbs at all, I’m just eating only a little bit on occasion and staying away from sugar. I’m down to the last little bit of weight – 4lbs exactly until I get to my weight goal. I’ve lost 9lbs since on Keto and 36lbs over-all – whoo hoo, yay me.




Believe me, if I can do this, anyone can do this. I mean, I get to eat cheese and peanut butter cookies, yes please! I even have low-carb beer and wine on the weekends.

You should also check out my Keto Cast Iron Blueberry Cobbler, it is SO delicious!

Here is what you need for the cookies, it isn’t much. Remember, it is only THREE ingredients!

1 Cup All Natural Peanut Butter (make sure there isn’t sugar added)

1 egg

1/2 cup non-sugar Sweetener -You can use Stevia but I think the best is Swerve

 

Directions –

Preheat the oven to 350 degrees. Mix the ingredients together. Roll the mix into 12 balls placing them on the parchment covered cookie sheet.

Press the cookies with a fork in a criss cross pattern. Put them into the oven for 12-15 minutes. Pull them out and let cool for a few minutes. Enjoy!

Do you have a favorite low carb or Keto dessert that you LOVE? Come share it with us in my Facebook group!

Repint it!

Low Carb Garlic and Chive Cauliflower Mash

Low Carb Garlic and Chive Cauliflower Mash

Thanksgiving is right around the corner and maintaining weight and not gaining is really hard right now, losing weight is next to impossible if you don’t make some huge changes. There are so many cookies, sweets, and delicious carb filled sides. I’m not big on cutting out everything, there are Ways to Cut Calories Without Starving. 

I’ve gone sugar free so this Holiday season is going to be much different for me. Here are 5 Serious Reasons To Cut The Sugar From Your Diet.

One way is to switch out low carb sides. Cauliflower is perfect for this. If you are on Keto this Low Carb Garlic and Chive Cauliflower Mash is for you. It pairs well with a wide range of beef, pork, chicken, and plant-based entrees. Plus, it comes together in under 30 minutes, so it is perfect for those busy weeknights when you want to get a healthy dinner on the table without too much fuss.

Related—> 9 Tips for Sticking to Exercise Long-Term

Prep time: 10 minutes
Cook time: 15 minutes
Serves: 4

Tip: Steaming the garlic along with the cauliflower will remove the raw edge and make it more tender.

Ingredients:

1 medium cauliflower head, florets only
2-3 whole garlic cloves, peeled
2 T. extra virgin olive oil
2 T. unsweetened almond milk
1 t. garlic powder
1 t. onion powder
Sea salt and black pepper, to taste
3 T. fresh chives, chopped

Directions:

  1. Place the cauliflower florets and the garlic cloves into a steamer basket set over a pot of gently boiling water. Cover and steam until the cauliflower is fork-tender, around 15 minutes.
  2. Transfer the cauliflower and garlic to a food processor or blender and add the olive oil, almond milk, garlic powder, and onion powder. Season with salt and black pepper, to taste, and process until smooth and creamy. Taste and adjust the seasonings, as desired.
  3. Transfer to a serving bowl and top with fresh chives before serving. Enjoy!

5 Serious Reasons To Cut The Sugar From Your Diet

There’s been a lot of talk in the media about the evils of sugar consumption. Sugar is hidden in all sorts of foods including bread and salad dressing. Add to that our love for things like cookies and ice cream and it’s no wonder our sugar consumption is skyrocketing. Unfortunately, all this added sugar is doing a lot of damage to our health and it’s making us gain weight in record numbers.

It’s time to cut added sugar from our diet. Here are 5 Serious Reasons To Cut The Sugar From Your Diet, why you should do a sugar detox and do what you can to avoid consuming sugar as much as possible.

Consuming Sugar Spikes Your Insulin

As soon as your body starts to digest sugar, your insulin spikes up. Insulin is the hormone that is in charge of keeping blood sugar levels from rising too high and converting extra sugar into fat for storage.

It’s a delicate process and consuming sugar in large quantities will cause your insulin to spike and deal with more than it is designed to handle. Over time it becomes less and less effective this is when things start to negatively affect your health.




Consuming Sugar Makes You Gain Weight

Because of the insulin and because sugar adds a lot of calories to food, it can make you gain weight and you don’t have to be eating a lot of candy and cakes for that to happen.

Since the late seventies, when health authorities advised consumers to watch and lower their fat intake, the food industry has provided us with all sorts of low fat and fat free food options. To make these low fat foods taste ok, they had to add a lot of sugar.

Take a look at regular and low fat or fat free salad dressing. The lower fat options have a lot more carbs and in particular, sugar. You may not taste it, but it’s there. Since sugar is much more quickly digested than fat, you’re hungry sooner after consuming a low fat meal and you eat again. The end result is weight gain.

Consuming Sugar Increases Your Risk For Diabetes and Metabolic Syndrome

With all that increased sugar and weight gain comes a higher risk for diabetes and a condition called metabolic syndrome. Metabolic Syndrome is a group of symptoms and behaviors that put you at a much higher risk of developing heart disease and Type II diabetes.

Thankfully both conditions are reversible and the first step toward better health is to cut out the sugar.

Sugar Doesn’t Have A Lot of Nutritional Value And It Makes You Hungrier

Last but not least, it’s important to remember that aside from a little boost of energy, sugar doesn’t provide a lot of nutritional value to your body. If you want something sweet, you’re much better off grabbing a piece of fruit than a cookie. At least with a piece of fruit you’re getting some vitamins and fiber with your sugar fix.

If you want or need to lose weight, the first thing you should cut out is sugar. It causes spikes in your blood sugar, that then make your body produce a large amount of insulin to pull the sugar out of your system (and convert it to body fat). The sad little side effect of that process is that your blood sugar goes on a roller coaster ride that will leave you hungry and craving more sugary treats.

If you do consume sugar you need to eat it right before or after your workouts.

 

 

Why Starving Yourself Doesn’t Work for Weight Loss

Why Starving Yourself Doesn’t Work for Weight Loss

The road to significant and prolonged weight loss is simple: create a calorie deficit by consuming far less calories than your body burns. The greater the calorie deficit, the more significant the drop in weight will be. It would therefore make sense that if you significantly or completely cut off your calorie consumption, you will be able to enjoy accelerated weight loss, right? Well, not exactly. If weight loss were that simple, then we would all be model-thin. The truth is that starving yourself does not deliver the kind of results you would expect. The real results of starving the body are as follows.




High Loss in Muscle Mass 

 Regardless of your diet, your body has grown accustomed to expecting a certain amount of food daily. So, if you refrain from eating, your body perceives that as a period of famine and therefore kicks into survival mode whereby it starts making efforts to conserve fuel while still providing enough energy to keep you alive and functioning for as long as possible without food.

Weirdly enough, the very first step your body takes is to start burning muscle cells and keeping any stored fat safely tucked away to use as the very last resort. The protein released from the burnt muscle cells is then converted to energy, which the body uses to carry out life sustaining functions such as breathing, pumping of blood, cellular repair, and so on. That same energy will also be used to enable the performance of whatever physical activity you engage in while starving yourself.

Since 70% of muscle is water, you’ll also get to lose some weight as every destroyed muscle cell results in the release of water, which will be eventually excreted from the body. That is the weight loss that people on a very low calorie diet experience during the first few days of inadequate eating or starvation.

 

Decreased Metabolic Rate

Another of the body’s reaction to starvation is to slow down the metabolic rate in a bid to conserve as much energy as possible. How far the metabolic rate drops will depend on several things including a person’s genetics, the duration of the starvation period, and just how severe the starvation is.

The loss of muscle in itself also causes the metabolic rate to drop. This is because muscle is a metabolically active tissue. Therefore, the less the muscle percentage in your body, the slower your metabolism will be.

For someone looking to lose weight, a slow metabolism is the very last thing you would want. A slow metabolism results in the body burning very few calories. So, even if you manage to lose weight it will be at a painfully slow rate.





Reduced Energy
The energy we use to perform everyday activities such as walking, showering, and even something as simple as scratching your forehead comes from the energy produced after the body burns the calories ingested during eating. For someone who is fasting or starving, very few calories go into the body and even fewer are burnt. Therefore, energy levels naturally drop making it difficult to perform normal activities.

As you can see, starvation is not a good idea when you are looking to lose weight. You not only lose the wrong kind of weight and feel miserable the entire time, but you also gain back all lost weight if not more after resuming your normal eating habits. And, if the starvation period goes on for a long time, it could lead to dangerous effects. It’s therefore advisable to avoid the temptation of starving yourself and instead create a healthy calorie deficit by combining smart dieting with a rigorous workout plan. Doing so is not only safer than starving yourself, but it’s also the most effective route to permanent weight loss.

 

 

Keto Cast Iron Blueberry Cobbler

Keto Cast Iron Blueberry CobblerKeto Cast Iron Blueberry Cobbler

If you are in my Facebook group you know that I’ve been on the Keto diet for the last few months. It is going quite well, especially when I can eat things like this keto cast iron blueberry cobbler!

I didn’t have much to lose (after losing 32lbs with diet and exercise) but I plateaued and wasn’t feeling hot. A lot of carbs and processed food had snuck back into my diet so I decided to buckle down and shed this last little bit. I’m down 8lbs and feel great.

Many people say that Keto is very hard and restrictive. I don’t find that to be the case. My diet was much more restrictive before Keto. Now I’m eating many more fats than I was before. I don’t go crazy – no bacon at every meal. Cutting sugar was the hardest. I forgot that it is pretty much in EVERYTHING but I quickly remembered when I started reading packages again. I already used swerve or stevia in my coffee so it wasn’t that big of a switch once I was mindful.




In Keto you shouldn’t eat a lot of fruit because it is so sweet but I do have the occasional piece and berries are okay for you on Keto. My family loves desserts and while I don’t crave sweets like I once did I do like to eat a treat. A lot of times I eat whipped cream with blueberries but I also like to make this Keto Cast Iron Blueberry Cobbler.

Keto Cast Iron Blueberry Cobbler

Does it taste like regular cobbler? No, it doesn’t but it is delicious. The almond flour tastes completely different than conventional flour. I’m used to it and like it. I’ve also made a version of this with coconut flour that was very good.

WHAT YOU NEED

Crust:
1 1/2 cups almond flour
1 egg
1 teaspoon vanilla extract
2 tablespoons granulated Swerve
1 stick butter, softened
Filling:

3 cups berries (I used raspberries, blackberries, and blueberries)

2 tablespoons granulated Swerve  (or other non-sugar sweetener)
1 teaspoon cinnamon
Pinch of salt

INSTRUCTIONS

1. Preheat oven to 375° F.

2. Place berries in a 6.5″ cast iron skillet and toss with Swerve, cinnamon, and salt.

3. In a medium bowl mix together the butter, Swerve, egg, and vanilla until combined. Add in the flour and mix until a dough forms. Spread the dough on top of the berries.
4. Bake the cobbler for 30-35 minutes or until the top is golden brown and the berries are bubbling around the edges.
See, it is very easy and a healthy dessert! Add some low carb/ low sugar ice cream (I’ll eventually make it and share here) or whipped cream. I’ve also eaten this for breakfast….yum.