Breakfast

poached eggs, bacon, alfalfa sprouts, ranch dressing

If this picture illustrates anything, it’s my love affair with lazy keto.

The longer I live the more I realize the fat profile for this type is omega 6 including cured meats (bacon) and use of vegetable oils (ranch dressing), whose sole or majority reliance on are not as healthy as other fat alternatives like avocado and fish, so I will be changing up my morning regimen to include fish, which match an omega 3 fat profile.

A useful article that helped me understand the differences and examples of each:

  • Omega-3 fatty acids are associated with decreased inflammation. Omega-3 fatty acids are found in many foods, including salmon, eggs, walnuts, and flaxseed, as well as leafy green vegetables, such as spinach. Perhaps not surprisingly, these foods are commonly recommended as part of an anti-inflammatory diet.
  • Omega-6 fatty acids are associated with increased inflammation. Omega-6 fatty acids are found in most vegetable oils, including sunflower, corn, and canola oils, as well as meats, such as chicken, pork, and beef (—though grass-fed beef can be a source of omega-3’s.

Source: https://www.arthritis-health.com/blog/difference-between-omega-3-and-omega-6-and-knee-arthritis-pain

4 24 2021

Things I have eaten the past few days:

10:00am

Taco Bell Quesarito

3:00pm

three scrambled eggs w cheese, 2 keto peanut butter chocolate chip cookies, 2 Tbsp sugar free chocolate pudding, whipped cream

9:30am

omelette w cheddar, sausage, and avocado, peanut butter power smoothie, non-keto, made w sugar

1:00pm

burger w 2 patties, cheese, bacon, onion, on romaine lettuce bun, salad and dill ranch dressing

6:30pm

2 string cheese, 2 keto peanut butter chocolate chip cookies

4 13 2021

10:00am

2 poached eggs, salad, ranch dressing, slice rye toast w 2 pats butter

1:30pm

2 chicken tenders, rotel dip, salad, ranch dressing

8:00pm

salad, ranch dressing, egg salad, alfalfa sprouts

8:00am

2 poached eggs, chopped basil, ranch dressing, 1 slice pumpernickel toast w 2 pats butter, 1 mug coffee w heavy cream and vanilla coconut MCT oil powder

2:00pm

egg salad, alfalfa sprouts, 1 string cheese w pepperoni

4:30pm

2 string cheese, peanut butter w sugar free dark chocolate

4 11 2021

9:30am

2 poached eggs, green onion, sour cream, salsa, 1 slice rye toast, 2 pats butter, 1 cup coffee w coconut vanilla MCT oil powder, and heavy cream

1:00pm

salad w ranch dressing, velveeta rotel dip w pork rinds

3:30pm

keto hot chocolate w whipped cream, egg salad, alfalfa sprouts on 1 slice rye bread

4 10 2021

What I ate the past few days:

8:00am

2 poached eggs, 1/2 avocado, everything bagel topping, 1 slice bacon, 1 mug coffee w heavy cream and coconut vanilla MCT oil powder, slice rye toast w 2 pats butter

12:30pm

salmon, green beans

1/2 slice cheese cake

6:00pm

cauliflower crust sausage, onion, and broccoli pizza, mozzarella sticks from Pizzeria Uno

9:30am

2 poached eggs, 1/2 avocado, 1 slice bacon, 1 slice rye toast w 2 pats butter, coffee w coconut vanilla MCT oil powder and heavy cream

2:00pm

garden salad w ranch dressing, cauliflower crust pizza

4 8 2021

Here is what I ate today:

8:00am

keto cereal: 3 Tbsp hemp hearts, 1 Tbsp chia seeds, 6 chopped almonds, 6 chopped macadamia nuts, heavy cream, apple pie spice, coffee w heavy cream and 1 scoop coconut vanilla MCT oil powder, slice of rye toast w two pats butter

12:30pm

shirataki Mac n cheese w crushed pork rinds and asparagus

7:30pm

salmon, garden salad, ranch dressing

1/2 slice turtle cheese cake

4 7 2021

Here is what I ate today:

8:00am

2 poached eggs, 1 slice bacon, 1/2 avocado, 1 slice rye toast w butter, 1 mug coffee w 1 scoop coconut vanilla MCT powder oil, heavy cream

12:30pm

shirataki noodles fried w sesame seed oil, topped w cheese sauce made w heavy cream, cream cheese, parmesan, asiago, Greek Yogurt, baked topped w crushed pork rinds, 1 row dark sugar free chocolate topped w peanut butter

5:30pm

1 keto chocolate chip muffin grilled in butter, topped with peanut butter

4 4 2021

Here is what I ate today:

10:30am

2 poached eggs, 1/2 avocado, 1 keto cinnamon roll, 1 keto coffee w scoop vanilla coconut MCT oil powder and heavy cream

4:00pm

fresh sticks of broccoli and celery, guacamole, salsa, and three ham and cheese wraps, 1 bite of lemon poppy doughnut hole, dark chocolate w peanut butter

the recipe for keto cinnamon rolls (makes 2):

2 egg yolks, 2 tsp vanilla, 1 Tbsp melted butter, mix together
add 1 cup keto flour, 6 Tbsp keto confectioners sugar, 1 tsp xanthum gum, 1/2 baking powder 1/2 tsp salt, mix w wet ingredients
roll flat on parchment paper into a rectangle shape of 8″long x 1″wide, sprinkle w cinnamon and brown swerve
cook at 350 degrees for 15 minutes
glaze 2 Tbsp confectioners sugar 1 Tbsp heavy cream stir

Source:
https://www.youtube.com/watch?v=SirBwpzlGIA

03 27 2021

Lately, I have been shifting my eating habits to as close to a 20:4 as I can stand. This is where I fast 20 hours and eat 4. Understanding that I am living the last year of my thirties has been a sort of slowing down to meet the reality that my body is an older one, and I need to match my pace, as far as my slowing metabolism goes. Each day I will eat:

8:00am

keto cereal: 3 Tbsp hemp hearts, five chopped almonds, five chopped pecans, 1 Tbsp chia seeds, heavy cream

coffee with 1 big scoop Coconut Vanilla MCT Oil Powder and heavy cream

1:30pm

sautéed chicken thighs with keto Thai curry sauce, cauliflower rice, and mushrooms w 2 Tbsp sour cream

3:30pm

keto chocolate chip muffin topped with peanut butter

I baked chocolate chip muffins the other day before making breakfast using this recipe.

INGREDIENTS

  • 2 1/2 Cups keto wheat flour
  • 1 teaspoon Baking soda
  • 1/4 teaspoon Kosher salt
  • 1/2 Cup Swerve granulated sugar
  • 3 Large eggs, beaten
  • 8 ounces Greek Yogurt
  • 2 teaspoons Vanilla Extract
  • 1 cup dark chocolate chips sugar free

INSTRUCTIONS

  • Pre-heat the oven to 400F and line a 12 cup muffin pan with liners. 
  • Spray the inside of the liners with cooking spray. 
  • In a large mixing bowl, combine the almond flour, baking soda, salt and sweetener. 
  • Now add in the beaten eggs, greek yogurt and vanilla extract. 
  • Finally, fold in the chocolate chips. 
  • Scoop the batter into the muffin cups evenly using a scoop. 
  • Bake in the oven for 20 minutes or until a toothpick comes out clean. 

What I enjoyed about this recipe was I used keto wheat flour, although the original ingredient called for almond flour. I do not like using almond flour, as it does not stick together well and crumbles, but the wheat keto flour is as close to non-keto flour as I think I am going to get. The consistency reminds me of a scone. I think if I make this muffin again, I’ll add chopped pecans and a Tbsp chia seeds.