Keto Sloppy Joe’s – Quick & Easy

Ok so was having a couple of friends over to watch football and they are not on keto so thought I would whip up something tasty and yes, keto,,, A little dirty keto but never the less still keto.

So you might wonder, what is dirty keto? If you’re following a clean diet, that means you’re avoiding processed foods, whereas a dirty keto diet is one that doesn’t focus as much on whole foods, but rather seeks to adhere only to the macro-nutrient ratio – that is, the ratio of fat, protein and carbs – of the diet. Now my wife and I stay on a pretty clean keto journey but every now and then we get a little dirty… and really the only dirty part was the bread. We use Aldi’s Zero Net Carbs bread.

Now what you need it a 1Lb of Ground Beef, 1TSP of Onion Powder, ITSP Garlic Powder, Pinch Salt & Pepper. In a skillet, mix ingredient and brown you beef over medium heat. After it good and browned, drain the fat, add a 12OZ can of Pureed Tomatoes and simmer, to that add 1/4CP Truvia Brown Sweetener. Now most important (taste it) add maybe little more salt or pepper, it’s up to you. Toast a couple slices of your keto bread, break out some of your finest paper plates (so no dishes to do) other than the pan you cooked in and enjoy.

So simple takes about 20-30 minutes to make, feeds four easy and our friends had no idea they where eating a keto dish. Great for kids, I know when I was a kid mom would wipe up some sloppy joe’s and we loved it. I really think this taste better than hers did but please don’t tell her I said so…

Please feel free to tell a friend about our site, let us know what you would like to see or if there is a dish you would like me to convert to keto I would love to give it a shot. I love trying new recipes and so does my wife. That’s it for now, enjoy your keto journey.

Struggling Starting Keto Journey – Check This Out

When I started my keto journey my wife and I agreed to give it a shot together. I have been struggling with my weight as long as I can remember, nothing like being a kid shopping in the husky section of sears right. I always struggled trying every diet out there and when I hit 277lbs and saw my daughters wedding pictures I decided to loose a little weight. I got down to 250lbs and a friend started sharing with me about keto diet. I started researching and talked with my wife and as I said before we concluded we would give it a shot. We started in March 2019 and by December of 2019 I was down from 250lbs to 198lbs, but it wasn’t just the weight it was going from wearing 3XL shirts to I was able to wear XL and pants from 44w to 36w. Today my weight stays at 174lbs, I wear shirts size L, pants still 36w, I shop in normal stores and find stuff right off the rack. Keto has changed my life and I know it can change yours.

There is a lot of info to digest on keto diet so I wanted to share a simple plan, just click on the button and find a new way of life, simple, easy and trust me well worth giving it a shot.

Just a little difference, you be the judge

If your tired of feeling like crap about your self-image do something today, it’s not hard and it is so worth it.

Looking for awesome recipes keto cookbook, maybe this will help. CLICK HERE

Keto Meat Pie! YES!

Hello everyone, I don’t know about you but some things get me excited and I used to love a good ole Shepherd’s Pie and look what I found in my hunt for some new keto good eats. Keto Meat Pie, now it’s more like a cross between a shepherd’s pie & a deep pizza pie but hay I am down.

Now comes out to about 7g Carbs per serving so keep that in mind, go easy earlier in the day so you can get ready for it… The recipe came from Diet Doctor Recipe by Anne Aobadia, way to go Anne good job.

Watch the video and click Diet Doctor for full recipe

Try it out and let me know what you thought about your Keto Meat Pie and have fun with it, enjoy your keto journey and keep it funky (Keto Funky).

I Found A Awesome Keto Community

Hello family, I know it’s been a minute. Life has been so busy with dodging the Covid19 and being a essential worker WOW. Did I mention I am also in Barber college, yes at 52yrs old I decided to make another life change. So as you can imagine, it’s been crazy.

My wife Debbie is 52lbs down and I am so proud of her, looking hot mama… I love the way it’s giving her a mental boost, she sees the change and having to get new cloths because the old ones are to big rocks. I have been stealing her old tshirts, being in the biker community we have a lot of biker tshirts so now the shirts are to big for her and I don’t want to see them go to waist so I steal them. I wear Large for the first time I think ever, I have always worn 2 & 3XL shirts. Feels good.

I was hunting for a recipe on Youtube and came across a Keto Live – Keto On The Couch by 2krazyketos the host Joe & Rachel Stauffer are just awesome, real people. They seem very down to earth and fun folks. I was so impressed with them both, very knowledgeable of keto and again fun folks. So so so important about this keto journey or really any diet, if it ain’t fun and easy you most likely won’t stick with it… One of the reasons we/I want to loose weight is to feel good and if the journey wasn’t enjoyable I most likely wouldn’t have stuck with it.

I hope you all go and just take a look at the LiveKeto On The Couch I was interacting in and see what you think, they have a lot of videos uploaded the one I liked also was the one explaining what got them started on there keto journey. Ask them questions, they will answer & enjoy this new life. There website is 2krazyketos.com

Like & Subscribe, God bless each and everyone of you. Leave us a comment, let me know what you want to see content on or interviews with.

90 Second Bread – Easy Bread

This is a staple in our keto journey, 90 second bread. If your craving a sandwich but don’t have any bread, this is a quick easy and tasty fix. You can play around with the recipe for different results, some like sweeter some don’t like it sweet at all.

You will need a few ingredients: 1/3c Almond flower, 1/2tsp Baking powder, 1tsp Sweetener, 1tbsp Oil or Butter, 1 Egg.

  1. Melt butter if using butter, if using oil don’t melt.
  2. Combine butter or oil with almond flour, egg, baking powder, and salt in the mug; whisk until smooth.
  3. Microwave at maximum power until set, about 90 seconds. Let cool for 2 minutes before slicing.

Now we like to cut in half and brown on both side, works great for sandwiches or burgers. Enjoy

Corona-virus, Social Distancing, Nope It’s Keto Snacks

I know we have been stuck home hearing all about the Corona-virus, social distancing, look I don’t know about you but I am so over it. My heart & prayers go out to all that are affected by this across the world.

My wife and I are both essential workers so we have been going to work then coming home and chilling. Thank God the weather is getting warmer so we can start swimming. I have been getting our and riding the motorcycle but I am ready for all this to be over. I hope this isn’t the new normal. Take this opportunity to try new things like cooking, cleaning, gardening, car cleaning, taking to your neighbors (please allow 6 feet) call family members, what about working out… I know I always make the excuse I would work out but I just don’t have the time. I should be buffed by now!

I was going though YouTube looking at some older, good & quick snacks because it seems like I keep making the same stuff, so I need some new ammo in my keto arsenal…

I ran across this from the folks at Keto Connect and it’s easy, fast and tasty snack.

Folks stay health on your keto journey and I am sorry it took so long to get this out, I will be posting more sooner just been dealing with life and it’s been a little crazy. Love your families.

Also how do you feel about doing a once a week keto zoom-room? Let us know in the comments.

PB&J – YOUR DOING IT WRONG

PB&J – I was missing my good old PB&J so the other day my wife pulled out the keto bread (HEB Fresh), I grabbed a couple pieces covered both sides with thin layer of all natural peanut butter, then threw small hand full of blue berries on… Slapped together, now my wife looking at me like I was nuts till I offered her a bit…

She said dang that’s good… So give it a shot. and yes I could have smashed up the berries but naaaa, I like it my way.

Keto Chocolate Crunch Bar – Krackel / Rice Crispy Fat Bomb

I was looking for something new, portable & sweet to snack on while running around this weekend and I found it. I wanted to share with everyone because it’s a super easy recipe and for those of you like me looking for new foods and looking for easy to make snacks this baby hits the mark plus my wife loves chocolate.

This recipe is from the folks at Serious Keto please check them out.

INGREDIENTS

6 Scoops of Protein Puffs

3 TB Butter

1/8 TSP Vanilla Extract

2 TB Swerve Confectioners Sweetener

3 TB Almond Butter or Peanut Butter (Natural)

2TB Unsweetened Cocoa Powder

DIRECTIONS

  • Put one scoop of protein puffs into each cavity of a six cavity loaf mold. Set aside.
  • In a saucepan over low heat, add the butter, coconut oil and vanilla extract and whisk until melted.
  • Add the Swerve confectioners and whisk until melted, then turn off the heat.
  • Add the almond butter and whisk until melted.
  • Add the cocoa powder and whisk until smooth.
  • Pour the chocolate sauce over the puffs (see video for tips), then refrigerate for at least one hour to allow the candy bars to firm up.

Please share with your friends & family that are on a keto journey. Let us know what you would like to see.

Keto Sausage Balls | Super Easy & Taste Great

My wife, Debbie and I went to her dad’s 82nd birthday party on Sunday (Happy Birthday Dad), now knowing they where having spaghetti and it wouldn’t be keto friendly we decided to take something we could enjoy and stay on track. Looking for something simple, quick & tasty, Sausage Balls!!!

We have made these a lot and whether on keto journey or not, they taste great. We where so glad we took extras because Debbie’s sister started keto diet and we got to share some with her. She ask for the recipe so I figured we would upload for everyone to try and enjoy.

There are a few different recipes but for the beginner I feel this is a super easy one. I am going to add a video of a YouTuber: Katherine Michelle she has a great YouTube channel with lot’s of good recipes so check her out…

Let’s get started….

Ingredients

1 Egg

1lb Pork Sausage

2 Cups Cheddar Cheese

1/4 cup Parmesan

1 Cup Almond Flower

1 tbsp Melted Butter

2 tsp Baking Powder

Salt (to taste)

1) Preheat oven to 350 2) Take a pan and brown sausage. 3) Mix every ingredient together in a bowl 4) Scoop mixture and roll into balls 4) Place balls on cookie sheet lined with parchment paper. 5) Bake for 20-30 minutes or until golden, sample a few then sample a few more… 6) Store in Fridge

Hope you enjoyed, please share this site with friends and leave us comments.

Keto Super Bowl 7 Layer Dip (Score!!!)

Ok this Sunday is Super Bowl 54 and the Chief’s take on the 49’ers should be a great game. The game day is coming quick and people coming over or maybe your going to a friends to watch the game. What to make that everyone will like and you know we got to keep it keto!

Well the search is over, Seven Layer Dip. What’s awesome about this is you can use pork rinds as your chips and others can use regular chips it’s still going to taste awesome.

This recipe is from CJsKetoKitchen.com they have a lot of awesome, easy to make recipes. We check out there channel for new recipes all the time, check them out.

Who are you picking to win the Super Bowl? Me, I am going with this Seven Layer Dip, it’s a Winner! Thanks Sarah for another awesome recipe.

REMINDER: Please get those stories of your keto journey into us so we can share & inspire others to try this awesome new way of life. Email your store to: jgojeda@sbcglobal.net

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.

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.

Top 5 Simple Keto Snack / Sides For Holiday Table

Top 5 Keto Recipes

We want to share with you, our top 5 simple keto snacks for the holiday. You got company coming over, some might be on a keto journey and some maybe not so I want to share with you some recipes we have found that are easy to make and regardless if they are on keto or not everyone will enjoy.

I think is one of the most important things, is that the recipes taste good, this is not the 70’s where diet food taste bland, it tasted like crappy diet food. That’s one of reasons we never stuck to a diet, crappy tasting foods. Well not any more!

#5 Keto Jalapeno Popper Fat Bombs

These are the bomb, get it?

#4 Keto Sausage Balls

One thing on this recipe we changed, we use fresh Parmesan Cheese not the can stuff.

#3 Steamed Pork Cabbage Rolls

One change on this, I cheated I used ginger powder...

#2 Low Carb Brownie Bite Fat Bombs

#1 Loaded Cauliflower Casserole

This is awesome side for any Holidays meal. Goes great with turkey or prime rib, any course.

One of our favorites.

Keto Mini Pumpkin Spice Muffins

Pumpkin Spice Muffins

Here is a awesome taste Keto Mini Pumpkin Spice Muffins, you might want to leave a couple for Santa I hear he is cutting back on his carbs…

We just tried these out and man are they good, seems like this time of year pumpkin spice rules so thought we would give it a try. Recipe came from Ruled.Me and they have some great simple keto recipes so get over there and check them out. I your sweet tooth is craving some pumpkin spice, this should hit the spot.

Ingredients:

3/4 cup canned pumpkin (real pure pumpkin – no sugar added)

1/4 cup organic, sunflower seed butter (no sugar added)

1 large egg, room temperature

1/2 cup erythritol

1/4 cup organic coconut flour, sifted

2 tablespoons organic flaxseed meal

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon salt

Optional topping: We tried with just cream cheese and didn’t enjoy so made a simple cream cheese icing: 3 tablespoons of cream cheese 1 tablespoon erythritol mix into a cream cheese topping… Sweeten to taste

Nutrition Summary: This makes a total of 16 servings of Mini Pumpkin Spice Muffins. Each serving comes out to be 22 Calories, 1.1g Fats, 1.12g Net Carbs, and 1g Protein.

Christmas Cookies ~ Hurry Santa’s Coming

We have an emergency! Santa is on his way and so is Hanukkah Harry, we don’t have cookies yet. What do we do now? Well thank God for a quick & easy recipe from Sarah @ Cj’s Keto Kitchen, she has a sweet awesome keto frosted sugar cookie recipe that will leave Santa & Hanukkah Harry smiling and without breaking there keto diets…

Make sure to stop by Cj’s Keto Kitchen she has some great recipes.

Keto Caramel Pecans ~ Holiday Perfection

Quick, we got a party to go to and looking for a simple snack idea to take with us and also the party host is Diabetic, so what to bring? Well good question, this was the dilemma I was having till I saw Sarah’s newest post from CJsKetoKitchen.com . Perfect timing, I have been following her for awhile and she has some awesome recipes. Please go check out her website and her YouTube channel.

This is her Keto Candied Caramel Pecans.  These are delicious, easy to make keto snack, with only 4 ingredients. Its a nice sweet keto treat that will hit the spot when your craving something sweet, something salt, something nutty.

Here are a few shots of my wife Debbie working the magic on these Keto Caramel Pecans. Please watch the video of Cj’s recipe below.

Recipe:

Equipment

  • Large Sauce pan or Dutch Oven

Ingredients

  • 3 cups whole roasted pecan halves
  • 1/2 cup butter unsalted
  • 1 c. brown sugar substitute We use Sukrin gold
  • 2 tsp Vanilla extract

Instructions

  • Melt the butter in a saucepan over medium heat
  • Once the butter is melted, add the brown sugar substitute to the saucepan, and stir constantly until melted
  • Add in 2 teaspoons of vanilla extract, and stir to combine
  • Continue to cook down the mixture, stirring frequently for 7-8 minutes until it begins to thicken
  • Remove the saucepan from the heat, and add in the pecan halves. Toss to coat them all well
  • Place the coated pecans in a single layer on a parchment paper lined baking sheet
  • Put the pecans in the refrigerator for 1-2 hours to cool and harden
  • Once ready, break apart any chunks of pecans, and serve as is. Store extras in an airtight container

Notes

*All nutrition information is approximate. Please read and use your own labels for more precise information.

Nutrition (per serving) About 6 ServingsCalories: 259.3 | Fat: 27.7g | Carbs: 4g | Fiber: 3g | Protein: 3.08g | Net Carbs: 1g

Thank you Sarah @ CjsKetoKitchen for this awesome recipe.

General Tso Chicken Keto, OMG!

I don’t know about you, but I have been a fan of General Tso’s chicken for years. I love some good old Chinese food, and pretty much any Asian foods. It has always been one of my go to’s for take out or the buffet. It got the sweet, slightly spicy, and sticky goodness I love. So when I found this recipe I had to give it a shot and it’s great for a chilly night with the wife. So thank you to Sahil @ Headbanger’s Kitchen he did a awesome job developing this Keto friendly General Tso Chicken please check out his site. It’s not hard just a little prep, but it is so worth it! My wife Debbie got in on cooking, remember Team Work.

Ingredients

  • 17.64 oz Chicken Thighs You want to use boneless and skinless chicken
  • 0.18 oz Garlic
  • 0.18 oz Ginger
  • 1.76 oz Spring Onion Separate the white part and the green part.
  • 1 Egg
  • 2 Tbsp Soy Sauce
  • 1 Tbsp Rice Wine Vinegar 
  • 1/2 Tbsp Sesame Oil 
  • 1/2 Tsp Sesame Seeds
  • 1 Tbsp Chinese Cooking Wine 
  •  Salt & Pepper to taste
  •  Psyllium Husk (as required)
  • 1/2 Tsp Baking Powder 
  •  Oil/Lard/Ghee/Bacon Fat for deep frying
  • 1 Tbsp Chicken Fat
  • 1/4 Cup Chicken stock 
  • 4 Dried Red Chillies 
  • 1 Tsp Stevia or preferred sweetener to taste
  • 1/2 Tsp Xanthan Gum (not in his recipe I added) Helps thicken sauce

Instructions

  1. Start by cutting the chicken thighs into small bite size pieces. Then in a large bowl add the chicken, season with salt and pepper and marinate with 1/2 tbsp soy sauce, 1/2 tbsp vinegar, 1/2 tbsp sesame oil, baking powder and 1 egg.
  2. Then individually dip and coat each piece of chicken in the psyllium husk. Once done breading the chicken heat your oil for deep frying. You can alternatively shallow fry as well.
  3. Once the oil is hot fry the chicken in batches. It should take 3-4 minutes to cook each batch. Since I cook by intuition I cannot give you a temperature for the oil. But to test it I add a bit of the batter in and if it floats up the oil is generally hot enough.
  4. After frying the chicken set it on paper towels to drain of any excess oil.
  5. In a frying pan heat up the chicken fat or any Keto approved cooking fat and fry the garlic, ginger, chillies and spring onions.
  6. Fry until the garlic starts to turn golden brown and then add in the chicken stock, 1/2 tbsp vinegar, 1 1/2 tbsp soy sauce and stevia and cook till it starts to reduce a bit and get syrup like. You can also add the cooking wine if you have access to that and also add some hot sauce if you want to make it spicier. If the sauce looks too little compared to the chicken add in some more chicken stock, this is where I added the Xanthan Gum a little at a time to keep from clumping up.
  7. Once the sauce has reduced a bit then add in the chicken and give everything a good mix. Once the chicken is fully coated garnish and finish with the green part of the spring onion.

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Avocado, Super Keto Food? Why?

One of my favorite things about being on a keto diet is the fact I get to eat Avocados and I don’t know about you but I love avocados. After starting keto and learning the benefits of avocados I was a happy fellow and my wife, she loves them to so there ya go.

What can you do with avocados you ask, well good question. You can cut that baby open, pluck that big seed and eat by it’s self or make Guacamole, Avocado Shake, Puddings, top a Salad, Extreme Fudge Avocado Cookies. So many goodies, you got to give them a try…

Benefits:

Although it’s chock full of calories, avocado is perfectly fine to eat on a keto diet, which is great because it’s loaded with good-for-you nutrients. In fact, they’re packed with the potassium your body needs to stay functioning properly.

When your body is low in potassium, it comes with an array of possible side effects, including: high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Getting plenty of potassium in your diet can possibly prevent you from developing one of these health issues. Potassium may also help improve your cholesterol and triglyceride levels.

However, the reason avocados are acceptable on the keto diet is that half of a medium avocado contains nine grams of carbs. Seven of those grams of carbs are fiber, which means you’re only consuming two grams of net carbs when enjoying your avocado. So, go ahead and have that avocado and enjoy.

• The amount of nutrients in avocado is very high.

• An average avocado has between 500 to 800mg of potassium which is good for energy, blood sugars and the heart.

• It is also a physiological relaxer that helps with your sleep and blood pressure.

• Folate, vitamin C, vitamin K, B vitamins, vitamin E, manganese, magnesium, zinc, vitamin A

• It is loaded with fat soluble vitamins which also enhance the absorption of other nutrients Keto-Friendly • Per cup, an avocado has 12 grams of carbohydrates

• Net Carbs: 2g / cup High Amounts of Fat

• 77% of avocado is fat – mostly monosaturated.

• Fiber ~ 75% of insoluble fiber • Food for bacteria • Insoluble fiber speeds up digestion – too much of it could give you diarrhea. • Two types of Insoluble Fiber: Fermentable and Non-Fermentable Phytonutrients

• Benefits: Anti-inflammatory, Anticancer, Antimicrobial, Supports blood sugar • Carotenoids (Fat Soluble) • Phytosterols

Quick Easy Snack ~ Keto Peanut Butter Cookies

One of the first snack recipes I found was for these super easy to make Keto Peanut Butter Cookies. These where a God sent, although the keto diet isn’t hard I was worried I wouldn’t find any snacks or desserts and who doesn’t like something sweet every now and then?

I have followed Joe Duff aka The Diet Chef on YouTube for some time and he has simple recipes that taste great and with good macros. I have tried many and these cookies are awesome. If you over cook them they will be crumbly, so try not to over cook them. I only cook for 10 minutes, Enjoy

One of my favorites

Keto Fried Chicken – You Better Try Some

So one if the things I love is good old fashion Fried Chicken and when I started my keto journey I figured it was out. Well a friend shared with me a recipe and I thought this is going to suck but I made a batch and well, I can have Fried Chicken and it’s GOOD.

Here is the recipe, keep in mind you can change it up. I like mine spicy so I add a little cayenne pepper, try new things and don’t be intimidated.

Ingredients: serves 4

Spice & Herb Mix:

2 teaspoons Paprika

1/2 teaspoon Thyme

1/2 teaspoon Ground Ginger

1 teaspoon Garlic Powder

1/2 teaspoon dried Basil

1/3 teaspoon dried Oregano

1/2 teaspoon Celery Salt

1/2 teaspoon Mustard Powder

1/2 teaspoon Black Pepper

1/4 teaspoon White Pepper

1 teaspoon Salt

1/2 teaspoon Cayenne Pepper (Optional)

1 1/2 cup Unflavored Protein powder, (I use Isopure Protein Powder)

2 cups almond milk, unsweetened

1 egg

4 large chicken breasts or 8 thighs, cut into pieces (If using Chicken Breast I half the to cook better)

2 cups coconut oil (for frying)

Method:

Combine all the spices into a bowl, mix well and divide into two large bowls. In one bowl, add the almond milk and egg, mix well until combined. Add the chicken and leave to marinate over night or for a few hours.

To the other spice mix add the protein powder and mix well. Take the chicken out and dip into the protein spice mix until the chicken is coated well. For a better crunch you can double dip or repeat the last step.

For deep frying bring the coconut oil up to a medium heat and fry the chicken for 8-9 minutes or until golden brown and cooked through. For Air frying place in the air fryer and drizzle some coconut oil over the top, air fry for 8-9 minutes at 180/350 degrees turning once. Let is cook down a little before that first bit & enjoy… Try it and leave comment on what you think about it.

What is Bulletproof Coffee, Is It For Me

So when I started my keto journey I kept hearing about this thing called Bulletproof Coffee, I like my coffee but had no idea what bulletproof coffee was. I started to research to see what all the hype was and to find out was it for me.

So what is Bulletproof Coffee? Simply Bulletproof coffee is a high-calorie coffee drink intended to replace breakfast. It consists of coffee, grass-fed unsalted butter, and MCT oil or Coconut oil mixed in well.

Sounds kinda strange, are there any benefits?

Fat Loss. Plain and simple, the consumption of medium-chain triglycerides (MCT) has been shown to lead to greater losses in adipose tissue (fat tissue), in both animals and humans. If you’re looking for an easy, in-depth approach for the ketogenic diet, consider following The Keto Academy!

Eating Fat? Do I even need to explain this one? Eating fat has been shown to lead to greater amounts of energy, more efficient energy usage, and more effective weight loss.

More Energy. Studies have shown that the rapid rate of oxidation in MCFAs (Medium Chain Fatty Acids) leads to an increase in energy expenditure. Primarily, MCFAs are converted into ketones (our best friends), are absorbed differently in the body compared to regular oils, and give us more overall energy.

Heart Attacks? The myth that saturated fat increases the chance of Coronary Heart Disease has been debunked over and over. Recent studies show that saturated fats can actually have a positive effect on your overall heart health.

How to make it

  • 1 cups coffee
  • 1 tablespoons grass fed unsalted butter
  • 1 tablespoons organic coconut oil (or MCT oil)
  • 1 tablespoon heavy whipping cream (Optional)
  • Optional (I use a little Sugar Free creamer)

Make your coffee and add the goodies, simple

Keep in mind, I make this about 3 times a week, it’s a Meal Replacement not to drink along with a meal and how does it taste, well it’s really not bad I love coffee so I enjoy it, it’s a little heavier than my regular coffee. I don’t feel hungry after but I am bad about eating breakfast so this is good. So I suggest giving it a try, if your starting keto it’s a good way to get the good healthy fats to start the day & it’s brain food to.

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