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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.
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)
1/2 cup non-sugar Sweetener -You can use Stevia but I think the best is Swerve
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!
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.
Prep time: 10 minutes
Cook time: 15 minutes
Tip: Steaming the garlic along with the cauliflower will remove the raw edge and make it more tender.
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
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.
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.
3 cups berries (I used raspberries, blackberries, and blueberries)
2. Place berries in a 6.5″ cast iron skillet and toss with Swerve, cinnamon, and salt.
10 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.
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.
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.
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.
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
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
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
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
Fresh banana slices
Crushed graham crackers
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
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
Whether you have 10 lbs to lose or 100 lbs to lose you need to make changes. It really does come down to diet and exercise but it doesn’t have to be daunting. I’ve added some ways to cut calories without starving. Want extra help on your weight loss/ get healthy journey? Join our Fitish Moms Facebook group (you don’t have to be a mom to join)
Don’t Drink Your Calories
Drinking cokes, sweet tea, beer, and wine, it is all adding unneeded calories. One can of coke is 150 calories. If you have 4 cokes a day that is an extra 600 calories which it half of your daily calorie intake if you are striving for 1200 calories a day. Learn to drink non-calorie sodas, unsweetened tea, and water. It will take some getting used to but you can do it. I was addicted to Southern ‘sweet tea’ and now I only drink unsweetened with lemon.
Use Smaller Plates
This is completely psychological. Studies have shown that when we use smaller plates we eat 30% less. We serve our self less, we eat less and we don’t feel like we are missing out on anything.
Vegetables have less calories than food like meat, cheeses, breads, and desserts, they are also much healthier. I try to make my plate 2/3 vegetables. I’m eating just as much as I was before, I’m full, and I’m eating less calories. You get the minerals and vitamins your body needs.
Water, Water, and More Water
Drinking water can help you control your calorie intake since water has no calories and easily substituted instead of drinking high calorie beverages. It is also great for your skin and helps energize your muscles.
Eat Soup or Salad before Your Dinner
Eating a broth based soup or a salad with light dressing can significantly cut your calories. When you fill up on the soup and/ or salad you will eat less of your entree. I do this a lot when I go out to eat.
Related –> 5 Busy Mom Workout Tips for the Beginner
Relax and Enjoy Your Meals
The French have it right, relax when you eat. When you rush you eat more and it slows down digestion. Eat slowly and you’ll see that you are actually filling up and don’t have to eat as much to fill full.
Measure Your Fat
This is common sense, the fat you eat is the fat you wear. Sure that candy bar sounds good but it is high in fat so you should skip it and grab a piece of fruit instead. When you measure your fat you will actually see how much fat is in everything and can make better choices. I love the My Fitness Pal app to help me keep track of my food.
What? But you just said to make better choices and yes you should but I also don’t believe in never enjoying yourself. No, don’t have dessert every day and when you do have dessert just have a small portion. I like to share a piece of cake with friends.
Skip the Bread
You don’t need the bread brought out before your meal at a restaurant. It won’t kill you not to eat it, I promise. It is added calories you don’t need. I rarely eat bread unless it is wholegrain and usually when I make a sandwich for a picnic.
Related –>Applesauce Banana Bread
Focus on Your Task at Hand
Ever find yourself mindlessly eating snacks while you are working or reading? That is added calories you don’t need. Eat at meal time and when it is meal time focus only on eating.
Eat Half of Your Meal at Restaurants
Restaurants, especially in the USA serve REALLY big portions. Pack half up for later as soon as your meal is served so you won’t be tempted to overindulge. My daughter and I like to split dinner and split a salad. We are never hungry for more.
Enjoy Low Calorie Alcohol
You probably should skip alcohol if you are trying to lose a lot of weight but we are Fitish around here and like to enjoy drinks on the weekends. I love IPA beers but they pack a lot of calories so I have a light beer. Make sure to skip the fruity drinks, they are packed with sugar! Cabernet wine has low sugar as well as liquor (without adding the juices). It is all in what you get used to.
Remember how I said no snacking while working or reading, etc? That doesn’t mean no snacks at all. I have a mid-morning snack and another in the afternoon but it is a designated time meant only for eating. Skip the chips and candy bars. Switch them out with boiled eggs, low fat yogurt, low fat cheese, or popcorn.
Skip the Cheese
Unless it is low fat and lower calorie that is. One slice of cheddar cheese on a burger is an extra 113 calories! That is easy to leave off because all of those little extra calories here and there really add up.
Swap out Your Sides
I love french fries as much as the next girl but no, just no. Eat vegetables or if you must have fries then go for sweet potato fries instead. That isn’t to say I won’t reach over and grab a few fries off of someone’s plate when we are out to eat…
Grill Instead of Fry
As much as fried food tastes good skip it. Grilled food is delicious and your body will thank you.
There are plenty of foods that you can eat so you will not starve. Even if you aren’t a big fan of healthier foods you will get used to it and you will start to feel better.
Mediterranean-Inspired Quinoa Salad
Quinoa has become a staple in my diet. It is a plant-based protein and digests easily. I’ve been eating mostly plant-based for a while. I do still eat fish, eggs, and chicken but not nearly as much as I used to and I never eat pork (unless it is on a pizza) and it is a rarity if I eat red meat. That is why I wanted to share my Mediterranean-Inspired Quinoa Salad. That way if you wanted to add in more protein you can. The quinoa salad is one of my favorite lunches.
This quick and easy side dish pairs the bold Mediterranean flavors of lime, Feta cheese, Kalamata olives, and fresh parsley against the subtle backdrop of quinoa. Thanks to the naturally salty flavors of the olive brine and Feta cheese, this dish doesn’t need any added sodium to help balance the flavors. However, for best results, you’ll want to make this dish in advance to give the flavors a chance to blend.
Prep time: 10 minutes
Cooking time: approximately 20 minutes
1 c. quinoa, uncooked
2 limes, zest and juice
4 oz. Feta cheese, crumbed
2 oz. Kalamata olives, chopped, with brine
¼ c. fresh parsley, stems removed and chopped
Optional: Black pepper, to taste
Tip: For an added layer of flavor, toast the quinoa over medium heat before cooking.
If you make this let me know how you like it! Have any other plant-based favorites? I’m always up to new recommendations. Drop me a line and let me know what your favorite are!
I’ve taken a banana bread recipe and made it healthier for you. This applesauce banana bread is a great treat.
4 ripe bananas
1/4 cup of sugar or sugar substitute. I like stevia.
¾ cup of applesauce
2 cups of bread flour
½ teaspoon of salt
1 teaspoon of vanilla
Preheat the oven to 350 degrees and grease a 9” x 5” loaf pan. In a large bowl, slice the bananas and use an electric mixer to mash. Add the sugar and blend. Let mixture stand for 15 minutes. Add applesauce and eggs and mix well. Blend in the remaining ingredients. Pour into the greased loaf pan and bake for 55 minutes. Remove from the oven and let stand again for 10 to 15 minutes. Transfer to a wire rack to cool completely.
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20 Top Gut-Friendly Foods
Are you having digestion problems like bloating, gas, diarrhea, or constipation? None of these issues are fun to deal with, and they can be embarrassing to live with or even talk about. There’s no need to be embarrassed though, because everyone has dealt with these things from time to time. Sometimes poor gut health is linked to serious diseases such as inflammatory bowel diseases, obesity, diabetes, liver diseases, chronic heart diseases, and some cancers. Even though poor gut health can have serious consequences, there is help available, and in fact, much of what you need is just the right types of food. There are many gut-friendly foods to help you get your digestive tract back in balance. You will feel better, look better, and you will actually be healthier once your gut health has improved.
There are two types of gut-friendly foods, probiotics and prebiotics. The type you normally hear the most about are probiotics because you hear about them being in foods, especially yogurt. Probiotics are healthy bacteria to help improve the health of your gut flora or gut microbiome. Prebiotics are different. Prebiotics provide food to your healthy gut bacteria. They help your good bacteria grow so that they can keep the bad bacteria in check. If your good bacteria to bad bacteria ratio is good, you will be healthier and will reduce your risks of some serious health problems. Below you’ll learn about 10 of the best foods with probiotics and 10 of the best foods with prebiotics so that you’ll know what foods to eat to improve your gut health and in turn improve your overall wellness and health.
10 Probiotic Foods to Improve Gut Health
Use these foods to increase the good bacteria in your gut, so that they can fight the bad bacteria and improve your gut health.
10 Prebiotic Foods To Improve Gut Health
Use these foods to feed the good bacteria in your gut so that they grow stronger than the bad bacteria.
Eating the foods above regularly will ensure that your gut flora and microbiome are in optimal health. The list of probiotic foods will add healthy bacteria to your gut, and the list for prebiotics will feed and strengthen the good bacteria. As your good bacteria to bad bacteria ratio improves, your health will improve and you’ll lessen your risk of diabetes, heart disease, and some cancers. Paying attention to your gut health is vital, and these foods will help you improve it so that you can be as healthy as possible. Once your gut health improves, you won’t have as many digestion problems such as gas, bloating, constipation, and diarrhea.