We want to hear Your Story

Yes it’s true, we want to hear your store. What got you started on a keto journey, what struggles have you encountered, how do you feel now, what are your goals, how is your family with keto? Share with us and we will post your keto journey to help inspire others and if you have before and current pictures send them. Starting in February we will post your stories, again our goal is to inspire others and give hope to those struggling with weight-loss. Who inspired you?

Send your story to: jgojeda@sbcglobal.net

I know that when I started, I was kinda embarrassed to let anyone know I was starting another diet because I had failed so many times before, but after about four weeks I started seeing results and got excited. Now almost a year later my wife and I are sharing with any and everyone that will listen how we have done it. We are excited and we hope you are to, so send in your story.

Lazy Keto – Keto In A Pinch

Keto Couple

Lazy Keto (a) /ˈlāzē – kē to/  is a less restrictive version of the traditional high-fat, very-low-carb ketogenic diet. … The intention is to induce ketosis, a metabolic state in which your body burns fat as its primary source of fuel. Like most variations of the ketogenic diet, lazy keto dramatically restricts your carb intake.

Yesterday was a super busy day, I was ripping & running all day and my wife was at work all day as well so we both got home around 5pm. I had not planned dinner so when Deb walked in we hung out for a minute she looks over as I am getting a cup of well needed coffee and she ask (what’s for dinner)? I was looking at the stove as if something was going to magically appear and it didn’t.

I remembered I had bought a pack of four Bacon, Cheddar, burger patties on sale at Walmart only $4.94 from $6.28, not to bad but how do they taste & will the shrink up? Who cares we are hungry! So here we go, pan check, olive oil spray check, salt & pepper check, spatula check and here we go.

I was totally impressed with how these burgers didn’t shrink up, flavor was awesome and the carb count could have been a little better but we where ok with that. Deb had a light lunch I had a small pack of cashews & pork rinds so the carbs didn’t put us out of wack. LAZY KETO!

Video Short

We loved the burger patties and I hope we can find them again and on sale would be awesome. If you in a pinch, lazy keto will work just keep tabs on your macros but don’t beat yourself up, this is a journey and not a race.

Leave comments, let us know what you do in a pinch? Lazy Keto?

Artificial & Natural Sweeteners On Keto

All artificial sweeteners are not created equal The FDA has approved five artificial sweeteners: saccharin, acesulfame, aspartame, neotame, and sucralose. It has also approved natural low-calorie sweeteners, Stevia and Monk Fruit. How the human body and brain respond to these sweeteners is very complex. So which one is right for you, well let’s look at a few and see what we find out.

Monk Fruit, or lo han guo, is a small green melon native to southern China and named after the monks who first cultivated it centuries ago. The health benefits of the fruit have been well-known in Traditional Chinese Medicine for decades, but its sweet little secret is finally making it into the wellness mainstream. Monk fruit sweetener is made from extract derived from dried fruit. The extract is 150-250 times sweeter than table sugar, has zero calories and carbs, and does not raise blood glucose levels.

Stevia is a sweetener and sugar substitute derived from the leaves of the plant species Stevia rebaudiana, native to Brazil and Paraguay. The active compounds are steviol glycosides, which have 30 to 150 times the sweetness of sugar, are heat-stable, pH-stable, and not ferment-able. Great for cooking in place of sugar, it’s what we use mostly in our recipes.

I want to share this video because Thomas DeLauer is great at explaining the effects of other sweeteners.

My go to sweetener is Truvia, Monk Fruit, what is yours? Comment below.

I Need Pizza! I Got Pizza!

Hello family, it’s been a couple of days since I last posted. I was struggling getting past my 187lb weight and this mornings weigh in was 185.6lb… Breakthrough, yes! It’s all about the baby steps but but it feels so good to get through the wall I was at for a few months. No I didn’t do a fast, all I did was up my salad and lighten up on the proteins while maintaining the fats. Sounds like science class but it’s super easy. Instead of 8oz of steak, I would go with a little smaller portion of chicken or fish add a big ole salad with some avocado slices. That’s a simple mod to the diet that did wonders.

So I was having a pizza craving and normally I like to make my chicken pizza crust but in my craving fit and not wanting all the proteins that would have added, I decided to do smaller personal pizzas, keto style. This is so simple, tasty and not bad for ya.

Not a good picture but pizza taste great

This is what we do and you can do the same or experiment, change things up just pay attention to your ingredients. We take low carb tortillas, Roa’s marinara sauce, cheeses (I used Parmesan & Mozzarella) and this one I used some pulled pork I had made a few days before, simple.

We like the HEB tortillas, but there are many out there to choose from:

Roa's Marinara Sauce is great for many recipes, very clean ingredients and not to bad on the carb count.

Recipe: Preheat oven to 350 degrees, on a cookie sheet place your tortillas let them get lightly browned about 5 minutes. Remove from oven, put a nice layer of mozzarella cheese on and return it to the over just for a few minutes till cheese starts to melt. While that is going on I used a non-stick pan to heat up some pulled pork, seasoned with salt & pepper, once it starting to sizzle I add some of the Roa’s marinara sauce. Pull your tortilla covered in melted cheese out of the oven, spread some of your sauced pork over and then cover the top with a mix of Mozzarella & Parmesan cheese, run it back into the over till nice melt with a little browning on top. Pull it out and WARNING: It’s going to be HOT! Let it stand for a few seconds before diving in and enjoy.

I used the pulled pork because I didn’t want to waist it but you can use pretty much any toppings from chicken, pepperonis maybe go veggie with some spinach, what ever you want to create. Try different types of cheeses, just give it a try I think you will like it I know my wife and I sure did.

Please leave us comments, let me know what topics you would like us to cover. Let us know how keto is working for you or if your having any issues. We want to help you with getting fit and enjoying life. God bless.

Goodbye Muffin Top! 7 Ways to Shrink Your Muffin Top

Hello all you keto friends, I hope the New Year will be a rewarding & blessed one for each and everyone of you.

One of the folks I love to get information about living a keto lifestyle is a guy named Thomas DeLauer, he is a very smart and educated on keto. Before starting my keto journey I was researching how to start keto, I listened to many many people and read a ton of information and found a few folks, Thomas being one of them that offered good quality information, before just jumping in. His information gives not just opinions but the science behind his info, which I love and it has been working for my wife and I. So when checking youtube channel this morning I saw this video and had to watch. I watched and now I have to share it wit you.

As most of you know, I have dropped from 250lb to 187lb, I have been at the same weight for about 2 1/2 months now and I am so so happy with my results. I started working out to tone up my arms because I have extra skin and now looking at my muffin top. It is driving me nuts so this video is perfect timing for me and I hope it helps you.

Please leave comments and share our blog, we want to make your keto journey a awesome one.

Low-Carb Lasagna – Getting Your Italian On

Ok we are back and I don’t know about you but after the holidays are over and I have gotten my turkey and ham fix, now it’s time for some good old fashion Italian food, Lasagna. I have made this recipe many times and my wife & I love it, taste and texture are on point. It’s super easy to make and remember to try different recipes to keep you keto journey exciting and not boring. Food has to have good flavor, if it’s boring your not going to want to stick with it, so try new stuff. I would suggest to make a list of your favorite foods and see if there are keto recipes for them, that’s what I did and still do.

Ingredients

  • ½ yellow onion, chopped
  • 2 garlic cloves, minced
  • ¾ lb fresh ground Italian sausage (or take sausage out of skin)
  • ¾ lb ground beef
  • 24 oz. unsweetened marinara sauce (we use Rao’s marinara sauce)
  • 16 oz. ricotta cheese (Whole Milk Ricotta cheese)
  • ½ lb sliced deli chicken breast or turkey (thick slice not pre-packaged)
  • ¾ lb Mozzarella cheese, sliced or shredded mozzarella
  • ¾ cup Parmesan cheese (not the can, shred your own)
  1. Brown the ground beef, onion & sausage in a skillet over medium-high heat. Season with salt & pepper. Add additional seasoning like basil or oregano if desired.
  2. Once the meat is cooked until no longer pink, strain and add in the marinara sauce. Stir to combine and let simmer on low for 5 minutes. Remove from heat.
  3. In a casserole dish, spread a small amount of red sauce on the bottom. Add a layer of chicken slices. Followed by another layer of red sauce and layer of ricotta cheese then add layer of mozzarella cheese. Repeat the layers 2-3 times. End the layers with red sauce and then remaining mozzarella cheese.
  4. Pre-Heat oven at 400 degrees, Bake in the oven at 400 for 15 or 20 minutes or until cheese is bubbly on top. Once you take it out of the oven let it cool for about 10 minutes before serving. At this point the house should smell like Olive Garden and lucky for you there is seating available…

Congratulation on making your first keto lasagna, please like, subscribe, comment & share our site with all. We want to help as many people struggling with there weight as possible this year.

Macros? What are they & how to calculate them?

Starting a keto diet we hear the word MACROS a lot, so What are Macros? Macros means macro-nutrients – fat, protein and carbohydrates. These are the building blocks of the foods we eat. Fat has 9 calories per gram, and protein and carbs have 4 calories per gram. A low carb or keto diet is based upon the principle of restricting carbohydrates.

Hummm, what are the macros

Why are macros important? So starting a keto diet, you want to be able to look at a product label and quickly decide if this is good or bad for you. You can at a glance and see if you are exceeding you carbs for the day or maybe trying to up the fat count, track calories, etc. It’s all right there. Make sure to read ingredients make sure there is not a lot of extra junk you can’t even pronounce? You want clean, simple ingredients. Example: Here is a Natural Peanut Butter: Made From Peanuts, Sugar, Palm Oil, Contains 2% Or Less Of: Salt, Contains 2% Or Less Of: Molasses (now I don’t know about you but Peanut Butter doesn’t naturally come with sugar, palm oil, salt or molasses) Here is a real Natural Peanut Butter: Peanuts & Sea salt (this is good and clean).

Now you might want to know how many carbs should I be taking in or how many calories? I found an easy to use Keto Calculator from the folks at Rule.Me , just put in a little simple info and it will give a good estimate of how many Calories, Fats, Proteins you should be getting each day.

We want to make your keto journey as easy as possible so you will have the success we have had and not just another diet disaster. Believe me, I know I have tried so many times just about every diet out there and this has been the easiest and sustainable of them. That’s why I don’t even like calling it a diet because diets fail, this keto journey works.

Here is the link to Rule.Me Keto Calculator enjoy.

Please tell your friends, subscribe to our news letter & leave comments. If this old bike can do it anyone can.

Beginning Keto Diet Meal Plan

The following menu provides less than 40 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis. This is a general one-week ketogenic menu that can be altered depending on individual dietary needs. Stick to it and start your journey here.

SNACKS: Pork Rinds, almonds, walnuts, peanut butter limited intake (all natural no added sugar Walmart brand Great Value Organic Creamy Stir Peanut Butter) pecans

Monday

  • Breakfast: Two eggs fried in real butter served with side of bacon 3 or 4 slices.
  • Lunch: A bunless burger topped with cheese, mushrooms and avocado slices on top a bed of greens lettuce.
  • Dinner: Pork chops with green salad (salad: lettuce, spinach, olives, cheese & sugar free dressing) a good salad dressing is Skinnygirl Dressings they sell at Walmarts.

Tuesday

  • Breakfast: Mushroom omelet. (simple 2 or 3 egg omelet with mushrooms & cheese)
  • Lunch: Tuna salad stuffed in a bell pepper. (use real mayo I like made with olive oil)
  • Dinner: Roast chicken top with cheese and sauteed broccoli or brussels-sprouts & simple side salad

Wednesday

  • Breakfast: 2 eggs any style & bacon or pan sausage
  • Lunch: Cobb salad with hard-boiled eggs, turkey or chicken, avocado and blue cheese. (sugar free dressing)
  • Dinner: Grilled salmon with spinach sauteed in coconut oil or avocado oil

Thursday

  • Breakfast: Bullet Coffee – Make coffee add 1 tsp of real butter, little heavy whipping cream & sweetener (stevia is what I like Truvia brand, I get at Walmart) try it, then you can have more coffee but bulletproof is a meal replacement.
  • Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
  • Dinner: Steak grilled with cheesy broccoli and salad.

Friday

  • Breakfast: Baked avocado egg boats.
  • Lunch: Caesar salad with chicken.
  • Dinner: Rotisserie chicken, salad and steamed cauliflower

Saturday

  • Breakfast: 2 Eggs and avocado slices 3 slices bacon.
  • Lunch:  Bunless Bacon cheese burgers,
  • Dinner: Grilled meat (any kind) served with zucchini noodles topped with parmesan cheese (not can parmesan get a chunk & grate it) and salad .

Sunday

  • Breakfast:  Breakfast burrito eggs, sausage, cheese, avocado, salsa on low carb tortilla (we use HEB’s Carb Sense tortillas 3net carbs)
  • Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and chicken or turkey.
  • Dinner: Steak (grilled or pan cooked) green veggies (not beans) salad.

This is a beginning, stick to it, remember you got this and your not alone. We are in this together, leave question or comments.

Starting A Keto Journey

Almost New Year and so many folks are going to get on the fitness kick, we want you to start and have a successful journey and not just a New Years resolution kick that ends in a few weeks.

For my birthday we went to a casino in Lake Charles and while play some poker met a really cool couple. The dealer at the table started taking about bulletproof coffee and my wife and I looked at each other and looked back at him and ask if he was doing a keto diet. He replied yes, he had started a couple of months ago and was telling us how he had lost about 20lbs and was excited. We started sharing our journey with him as well as the couple next to us, the husband said (if you had not mentioned you where fat I would have never thought you struggled with being over weight) I almost started to cry, inside I was doing a happy dance and for a biker that is huge. I got to share some tips with the dealer and the couple and I felt so good, then I hit a $500. winning hand and even felt better.

Coming back from our trip we stopped off in had late lunch with some friends and our friend Brandy shared she wanted help getting started on keto so this section is for her and anyone else starting out on keto.

FIRST STEP: Clean out refrigerator & pantry Watch video at bottom by Thomas DeLauer he provides so great resources for a successful keto journey.

THE BEST FOODS FOR A LOW CARB OR KETO DIET

This simple list summarizes what to eat on a low carb diet / keto diet :

  • Healthy fats like avocado and avocado oil, butter and coconut oil, olive oil,
  • Leafy greens like lettuce, cabbage, spinach and kale
  • Low carb vegetables that grow above ground, like zucchini, cauliflower and asparagus
  • Meat like beef and pork (bacon lots of bacon)
  • Poultry like chicken and turkey
  • Seafood like fish and shellfish, salmon is a great source of good fats
  • Full-fat dairy like cheese and heavy cream (try to avoid shredded cheeses, shred your own)
  • Eggs lots of eggs (stock up)
  • Sugar-free beverages like water, coffee and tea,
  • Herbs & spices like basil, dill and cinnamon, get Himalayan Salt, limit garlic & onion
  • Low carb condiments like mayo, hot sauce and mustard

Himalayan Salt, Why? One of the trickier aspects of the Ketogenic diet, especially to newbies, is understanding the importance of increasing salt consumption. As our body transitions from being a sugar burner to a fat burner, it reduces the amount of sodium stored in the body thus requiring more salt in our diet. Since keto excludes most convenient processed foods that are high in sodium, the amount of sodium consumed is naturally decreased as well. As a result, sodium levels often drop causing unpleasant side effects that can be easily avoided. Himalayan salt has minerals that your body will be missing so get your sodium & minerals all in one shot.

You can also enjoy these on a low carb keto diet in moderation:

  • Low carb fruit like raspberries, strawberries, blue berries, and coconuts
  • Nuts & seeds like almonds, macadamia nuts and sunflower seeds (limit peanuts)
  • Sugar-free sweeteners like erythritol, monk fruit and stevia
  • Low carb flours like almond flour, coconut flour and flax seed meal

The main difference between the low carb and keto diet is the macro-nutrient profile, but the types of foods you eat are mostly the same.

These are the basics, and it’s best to start simple – meat, eggs, fats, and veggies primarily. Once you have it down, you can experiment with extras like low carb/keto desserts or more advanced recipes, but it’s not necessary.

REMEMBER: you can do this, if I can you can. Let’s do it together…

How Did Your Holiday Keto Journey Go?

Keto Couple

Ok so Christmas over, Hanukkah almost over, Boxing Day over & Kwanzaa almost over next is New Years and then the holidays are over. Wow, I don’t know about you but for me it wasn’t as bad as I thought it was going to be. We went to visit my mom for a traditional Christmas lunch where there was turkey, ham, potatoes, salad, and so on and so forth, there was stuff we could eat and we brought the candied nuts we made so we had some sweets, it was as hard as we thought it would be. 

From mom’s we went to my wife’s dad’s and there were tamales, pasole (Mexican chicken soup) potato salad, and yeah not much we could eat. I had some soup and picked out the hominy added cabbage and it was good. The funny thing was, I was still full from mom’s house but the old me thinks that each place we go I have to eat, but not this time. 

Something has changed, the way I look at food has changed. I don’t need to stuff myself everywhere we go because there is free food. I hear folks say they eat when they are sad, happy or when the food is free. I felt so good coming home and not passing out because I was stuffed. My wife and I were tired from the running but not stuffed and blotted from the food and by the way, we came home to a turkey we had cooking low and slow so now we can meal prep for the weekend & next week. 

I am so thankful for our new outlook on food, finally feeling like there is hope and we are in control. 

The Down Side: 

Ok so food wise we did great over the holidays BUT workout wise I failed. I have not worked out since 12/22 and won’t start back till 12/30 because I will be out of town for a few more days. My birthday is the 29th and we are on the run. I might get in a workout at the hotel late night 28th or early 29th but no promises. Monday I will get back at it hard and I will do some filming so you can see exactly what I am doing. I am not going to beat myself up over missing a few days, it’s not good but it is ok. 

My wife and I are so excited to be going into 2020 with a new outlook, new way of looking at food and goal to get toned up, tighten up some of this loose skin and helping others to get the same results so they can feel what we feel after years of suffering in silence hating the way we looked. I don’t want anyone to feel the way I did for so many years.  We, my wife and I will be interviewing each other next week, this should be interesting. We will not hold back, so if you have questions you would like us to answer post them in the comments section. It should be fun.

Happy New Year to all. My you and your families be blessed in the new year.