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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.

Run Fast. Eat Slow: Nourishing Recipes for Athletes by Shalane Flanagan Review

“Run Fast. Eat Slow: Nourishing Recipes for Athletes” by Shalane Flanagan Review

As an athlete, it’s vital that you take care of your body since your professional career depends on your physical health. While a demanding exercise routine is great for enhancing strength, skill, and endurance, everything will fall apart if you’re not eating healthy. Good nutrition provides athletes with the much-needed fuel to perform well and plays a central role in maintaining a healthy weight and high energy levels. Therefore, for an athlete to be at his/her best, it’s important to eat healthy. But what exactly constitutes as good nutrition for an athlete?

With the “Run Fast. Eat Slow.: Nourishing Recipes for Athletes” cookbook by Shalane Flanagan and Elyse Kopecky, you will not have to scratch your brain trying to figure out the amount of calories to eat or what food groups to focus on. Written by a world-class athlete and talented chef, the Run Fast Eat Slow cookbook offers a ton of great tasting nutritious recipes as well as helpful information on healthy eating for athletes.




Features of the Run Fast. Eat Slow: Nourishing Recipes for Athletes Cookbook 

For most people, the first image that comes to mind following the mention of healthy foods is bland salads and vegetarian dishes. Healthy food however does not have to be dull, unadventurous, or lacking in taste as is clearly brought out in the Run Fast Eat Slow recipe book.

Available in both hardcover and kindle versions, this athlete cookbook features over 100 recipes that are not only nutritious but also delicious, and downright indulgent in some instances (e.g. Double Chocolate Teff Cookies and High-Altitude Bison Meatballs). From nutrient-packed meal, to satisfying snacks to thirst-quenching drinks to wholesome treats, the available recipes are carefully crafted to provide energy, promote healthy brain function, boost cardiovascular health, balance hormones, enhance lean muscle, and combat inflammation. This is literally everything an athlete needs to exercise effectively and perform well during competitions. And the best part is that each recipe is assigned a specific task, e.g. “recovery snack”, “immediate energy boost”, “for speed-workout days” and so on. Therefore, you’ll be able to give your body exactly what it needs on different occasions.

Related —> 10 Things You’ll Notice When You Start Eating More Vegetables

Is the Run Fast. Eat Slow. Recipe Book Worth Buying?

The included recipes are enough to make the Run Fast Eat Slow cookbook a great buy for athletes and anyone living an active life. The book, however, does not stop there. It goes on to include nutritional wisdom for athletes and a sneak peek into the vibrant lives or the authors that make it an even greater buy. This information as well as the inspiring stories from the authors help point you in the right direction in the dos’ and donts’ of athlete nutrition.

 

Other benefits of the Run Fast. Eat Slow: Nourishing Recipes for Athletes cookbook include the fact that: 

  • It contains recipes that are easy to perfect even for inexperienced cooks/

 

  • Included recipes not only boost health, energy, and performance in athletes but also prevent performance-breaking issues such as sugar cravings, inflammation, and digestive distress.

 

  • All recipes turn out great and delicious.

 

  • All recipes include photos that give you an idea of how the end result should look.

 

  • All recipes have been road-tested for effectiveness.

As you can see, the Run Fast Eat Slow: Nourishing Recipes for Athletes book is a great resource for athletes. The available information is extremely helpful while the recipes taste great and make healthy eating more approachable for everyone. And the only mentioned con by users is that a few recipes are time-consuming. So, all in all, any highly active health nut will greatly benefit from the book.

 

10 Things You’ll Notice When You Start Eating More Vegetables

10 Things You’ll Notice When You Start Eating More Vegetables10 Things You’ll Notice When You Start Eating More Vegetables

When you start eating more vegetables after eating a poor diet, you’ll notice many positive changes about your body, and so will others. Vegetables contain the nutrients and vitamins your body needs in order for you to feel your best. The longer you eat a diet high in vegetables, the more positive changes you’ll notice in your body and the better you’ll feel. Below you’ll learn about 10 things you’ll notice when you start eating more vegetables and their significance in your life.

More energy – Anywhere from a day to a week, you’ll notice that your energy levels will stabilize and possibly increase. You won’t be tired and sluggish throughout the day, and you’ll start feeling better. You may not even realize how low your energy has been until it begins to increase. All of the vitamins and minerals that vegetables contain will have you feeling your best.

Better gut health – Before increasing your vegetable intake, your digestive system might be sluggish or you might have problems with bloating, constipation, or diarrhea. Once you start eating more vegetables, you’ll notice that you will be more regular and have fewer problems with your digestive system.




Possible weight loss – Because vegetables are low in calories, you can eat more food for fewer calories, and this will help you lose weight. If you eat a lot of root vegetables or junk food you may not see the weight loss.

Clearer skin – When eating more vegetables, you’ll naturally eat less junk food or other foods that make acne worse, and your skin will begin to clear up. Your skin will look brighter and healthier as you replace unhealthy foods with more vegetables.

The whites of your eyes will be brighter – Surprisingly, even the whites of your eyes will become brighter and more white when you start eating more vegetables. This is because of all the nutrients found in vegetables.

Related –> Are you Drinking Enough Water?

Healthier gums – Healthy gums are extremely important, and eating more vegetables will help your gums repair and strengthen. Vegetables have many nutrients that will help your gums, and the texture of the vegetables will also help clean your teeth near the gum line.

Less brain fog – When you eat a poor diet, your brain can’t function at its best. A poor diet will lead to tiredness throughout the day, and it will be difficult to concentrate and focus. Feeding your body more vegetables helps is get oxygen to your brain and other vital organs.

You won’t be as stressed – Green leafy vegetables are high in folate, and folate will help your body release neurotransmitters that will help stabilize and improve your mood.

You won’t get sick as often – Eat your veggies will help give your body what it needs to strengthen it’s immune system. A diet high in nutrients will also help you recover faster for when you do get sick.

Related –> Ways to Cut Calories Without Starving

Improved blood test results – After eating a diet high in vegetables for a while, your doctor will notice you’ve made some changes. You will lower your blood pressure and your blood sugar levels will be more stable after eating a healthier diet loaded with vegetables, fruit, and whole grain.

Hopefully, this list of 10 Things You’ll Notice When You Start Eating More Vegetables has convinced you to start eating more vegetables so that you can have these benefits. You’ll have better overall health if you start adding more vegetables to your diet because you’ll be eating more healthy foods and less of the foods that cause major health problems. The above benefits listed here are just beginning of what will happen in your life if you start eating more vegetables.

Fit Simplify Resistance Loop Exercise 5 Bands Review

This post contains affiliate links
Fit Simplify Resistance Loop Exercise 5 Bands Review

 

Light exercises like yoga, Pilates, etc., are good for you, but they aren’t always the very best way to build your muscle if that is your goal. That is where things like exercise bands come in. Exercise bands are intended to be an easy and simple way to build up muscle. In this particular review, we will be looking at the exercise bands sold by Fit Simplify. We will look at the key features of the exercise bands, then the pros, and finally the cons.

 

Key Features of the Fit Simplify Resistance Loop Exercise Bands

 

  • Color coded resistance bands. Each color corresponds to a different level of resistance.
  • 5 different resistance levels; ranging from extra light to extra heavy.
  • Can be integrated into most popular workout systems, including Pilates, CrossFit, yoga, and much more.
  • The bands are made from all-natural latex.

 

Are the Fit Simplify Resistance Loop Exercise Bands Worth Buying?

 

The Fit Simplify bands are extremely high quality. The bands are made with all-natural latex and it really shows. When you actually use the bands, you can really tell that they are durable. Plus, Fit Simplify offers a lifetime money back guarantee, so you know that they have real faith in their product’s longevity.

 

The way that they organized the bands is also very helpful. The bands range from extra light to extra heavy, so you can start out with the lightest resistance band and slowly work your way up to the heaviest resistance band. The bands are helpfully colored coded, so you can easily know which level of resistance each band is.

 

The bands also come with a bunch of very helpful extras. For starters, you get a bag to help carry the bands around in. It is a very minor add-on, but it is still worth having. Likewise, you also get access to an instructional booklet, an e-book, and videos which outline the various exercises that you can do with the bands. This is especially helpful if you just want to use the bands on their own and do not plan on combining them with another exercise program.

 

Also, the bands are useful for more than just straight up exercise. For those who are going through physical therapy, these bands can also be used to aid in that as well.

 

The Fit Simplify bands are more geared towards beginners and people who have never really engaged in resistance training before. For those who have engaged in resistance training before, only the “heavy” and “extra heavy” bands will actually be worth using, the others do not offer enough resistance for veteran strength trainers.

 

Low Carb One Skillet Lemon-Rosemary Chicken Thighs

One Skillet Lemon-Rosemary Chicken Thighs 

This one-skillet recipe is packed with flavor and is oh-so-easy to prepare. The classic pairing of fresh rosemary and lemon is the centerpiece of this dish, while the addition of sautéed shallots adds a subtle depth to the flavors. When paired with frozen broccoli or spinach, this One Skillet Lemon-Rosemary Chicken Thighs is the makings of a satisfying, low-carb meal that will soon become a new family favorite.

Tip: Organic lemons are recommended for this dish because the skin is not removed prior to cooking.

Prep time: 10 minutes

Cook time: 30-35 minutes

Serves: 4-6

Related —> Ways to Cut Calories Without Starving

Ingredients:

3 T. unsalted butter, divided
6 boneless, skinless chicken thighs
Sea salt and black pepper, to taste
2 medium shallots, sliced thin

1 c. chicken stock, preferably organic
1½ T. fresh rosemary leaves, finely chopped
1 c small tomatoes

1 medium organic lemon, sliced and cut into small, thin wedges




Directions:

 

  1. Heat 2 tablespoons butter in a large skillet over medium-high heat until melted. Swirl to coat bottom of pan.
  2. Unroll chicken thighs and season each side with salt and black pepper. Add seasoned chicken to hot skillet and cook for 4-5 minutes per side, or until chicken is golden brown and releases easily from the bottom of the skillet. Remove from heat and transfer chicken to a plate. Cover and keep warm.
  3. Reduce heat to medium and add remaining butter and sliced shallots to skillet. Sauté shallots, stirring occasionally, until soft and golden brown, approximately 4-5 minutes.
  4. Add chicken stock to skillet and increase heat to medium-high. Bring liquid to a boil while using a spatula or wooden spoon to scrape up brown bits from bottom of pan. Add chopped rosemary leaves and continue cooking until liquid is reduced by about half, approximately 4-5 minutes, stirring occasionally.
  5. Return chicken and its juices to the skillet, along with the frozen broccoli, spinach or veggie of choice and tiny tomatoes along with thin lemon wedges. Cover and reduce heat to medium-low, and simmer for 10-12 minutes, or until broccoli is crisp tender and chicken is cooked through. (Internal temperature should read 165°F on an instant-read thermometer).
  6. Remove from heat and serve immediately with a spoonful of pan sauce drizzled over each chicken thigh. Garnish with additional lemon wedges, if desired. Enjoy!

 

 

 

Banana Cream Frozen Yogurt

Banana Cream Frozen Yogurt

Banana Cream Frozen Yogurt

One of the biggest things that helped me with weight loss (32lbs so far) was switching out unhealthy food for something healthier. I really love my sweets, especially ice-cream but I made changes. Now I make my own frozen yogurt, one of my favorite recipes is my banana cream frozen yogurt.

You don’t need a bulky ice cream maker to enjoy delicious frozen treats at home. This homemade frozen yogurt consists of just a few ingredients and doesn’t require any churning or complicated equipment.

The secret to success with this recipe is finding the right balance between the tangy Greek yogurt and more mild cream cheese. If you use regular yogurt instead, you may want to use a little more because it is less creamy than Greek varieties.

Related —>Applesauce Banana Bread




Banana Cream Frozen Yogurt
Prep time: 15 minutes + freezing timeCooking time: n/a
Serves 4

Ingredients:

2 large bananas
½ c. plain Greek yogurt, low fat
6-oz. cream cheese – lowfat, cut into chunks
¾ T. real vanilla extract
¼ c. honey, preferably local

Optional Toppings:
Fresh banana slices
Shredded coconut
Chocolate sauce
Crushed graham crackers
Crushed nuts

Tip: Regular vanilla extract will affect the color of this dish. To prevent this, choose a clear vanilla extract instead. However, be sure to read labels carefully because most clear extracts are imitation.

Related –> 20 Top Gut-Friendly Foods

Repin it HERE

Directions:

 

  1. Peel and cut bananas into thin slices. Place banana slices in a plastic freezer-safe bag and place in the freezer until frozen.
  2. Add yogurt, cream cheese, vanilla extract, and frozen banana slices to powerful blender or food processor and blend until completely smooth. (If necessary, add 2-3 tablespoons of water to the blender to loosen the mixture).
  3. While blending, drizzle in honey until thoroughly combined with other ingredients. Once blended, taste mixture and add more honey, if desired.
  4. Transfer contents of blender to a freezer safe dish and cover tightly. Place in freezer for a minimum of 4 hours or overnight.

To serve, remove from freezer and let sit on counter for 5-10 minutes to soften. Scoop into individual chilled serving dishes and garnish with slices of fresh banana or other favorite toppings

 




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