I Can't Afford That!

 I hear many complaints about the Keto food regimen, the #1 complaint is the cost.  To that I say if you want to succeed you will find a way, if you are lukewarm, you will find excuses.

Make a list of what you currently consume a week and estimate the costs.  Include EVERYTHING, eating out, snacks, coffees, drinks, etc... (Yes, even those things you sneak at work on in the car)

The following is a list of a typical week's worth of food I consume that is high in protein, low in carbs, high in nutritional value. (Estimate of cost in my area is included in bracket)

1 Dz large eggs                                                                            ($2.00)

7 Boneless/Skinless Chicken breasts, approx. 8 oz each            ($11.00)

1 Pkg, 6/pkg Multiseed Keto wraps                                            ($3.00)

Asst. Cruciferous Veggies                                                           ($10.00)

Asst. Leafy greens                                                                       ($5.00)

1 Sm Keto Salad Dressing                                                           ($3.00)

1# Butter                                                                                     ($3.00)

1# Shredded Cheese                                                                    ($3.00)

TOTAL                                                                                       $40.00

Yes, this is a simplified meal plan, but you can see it is very affordable.  I limit myself to 1,000 cal/day and work to get 100g of protein a day.  My carbs have an upper limit of 20g/day

So, that is the takeaway?  To achieve a goal, you need to have a plan, fortitude, and a desire to succeed.

KETO has changed my life, I have dropped nearly 200# pounds, and have never felt better in my nearly 61 years.  I encourage you to try this food regimen, you will not regret it! 

KETO Ginger Snaps

I am not a big sweets eater, but I do enjoy these cookies with a strong cup of coffee!

INGREDIENTS:

2 ounces unsalted butter, melted

2 ounces Swerve Brown (I use monk fruit powder)

1 large egg

3-1/2 ounces finely ground almond flour

2 tsp ground ginger*

1/2 tsp ground cinnamon*

1/2 tsp baking powder

Pinch of ground cloves*

2 ounces Swerve Brown, set aside

*I like my cookies STRONG and typically double the ginger, cinnamon, and cloves

DIRECTIONS:

1. In a mixing bowl, add the melted butter, 1/4 cup of Swerve brown, and egg. Mix well.
2. Add the remaining ingredients, except the extra sweetener, and mix into a soft dough.
3. Put the extra Swerve brown onto a plate or into a flat-bottomed
4. Scoop tablespoon-sized balls of cookie dough and coat them in the Swerve Brown. (As the dough is quite soft, we recommend using gloves to handle it.)
5. Roll and press into discs, and place onto the cookie sheet. Ensure to leave room around the cookies as they will spread.
6. Sprinkle the cookies with any leftover sweetener.
7. Bake for 18-25 minutes, the cookies will be quite brown around the edges but still feel quite soft to the touch.
8. Leave to cool and crisp up before enjoying.

KETO Gravy

Although I no longer partake of potatoes, bread, grains of any kinds, or any carbs for that matter, I still enjoy gravy on my meat dishes.  This is by far the best gravy I have ever had, BONUS its super easy!

To 1 cup meat drippings add:

1 block cream cheese

1 can evaporated (NOT SWEETENED) milk

Whisk together over medium heat until smooth*

*I add fresh ground black pepper at this point as I am a big fan of pepper in my gravy

That is the entire recipe, it is fantastic, easy, and you will never have lumps in your gravy again!

FLOURLESS Chocolate Cake

 It's no secret that I love the Keto Life, this decadent fudge chocolate cake is one of my favorites.

 

Ingredients:

8 Large eggs, Chilled

1 pound 70%-85% cacao bittersweet dark chocolate, chunked

2 sticks unsalted butter, cut into 1/2" chunks

1/4 cup VERY strong (think espresso) coffee

Directions:

1. Adjust oven rack to lower middle, preheat oven to 325 degrees.  Grease an 8-inch springform pan, cut a parchment round and place in bottom.  Wrap outside with foil; set the springform pan in a roasting pan, bring a kettle of water to boil.

2. In a stand mixer fitted with a whisk, beat the eggs at medium speed until doubles in volume. (about 5 minutes)

3. Meanwhile, melt the chocolate and butter in a large double boiler until smooth, stirring once or twice.  Stir in the coffee.  Using a rubber spatula, fold 1/3 of the egg mixture until only a few streaks remain, continue 2 more times until all is incorporated and the batter homogeneous. *

4. Scrape the batter into the prepared pan smoothing the top with a spatula.  Set the roasting pan on the oven rack, adding enough boiling water to come halfway up the springform pan.  Bake until the cake has risen slightly, the edges are just beginning to set, a thin glazed crust (like a brownie) has formed on the surface, and an instant read thermometer registers 140 degrees.  22-25 minutes. Remove the pan from the water bath and place on a wire rack to cool to room temperature.  Cover and refrigerate overnight to allow the flavors to mellow.  (The cake can be left covered in the refrigerator for up to 4 days)

5. About 30 minutes before serving, remove the springform pan, flip upside down, remove the parchment, and flip right side up on a serving platter.  Dusk the top with unsweetened cocoa powder if desired.

*I find it best to melt the chocolate & butter before whipping the eggs as the egg mixture will lose volume if you find it necessary to wait for the chocolate mixture to melt 

 

KETO Pizza Crust

 By far the best pizza crust I have ever had, no carbs, great taste, so easy to make!

 There is no going back to the old stuff now!

In a bowl combine the following ingredients:

3/4 cup fine ground almond flour

1-1/2 cups grated mozzarella cheese

2 tbs cream cheese

1 large egg

Spray a 10-12 inch oven proof skillet with cooking spray

Press our dough mixture evenly in the skillet

Place your favorite toppings on pizza, layer on the cheese and bake in a 425-degree oven for 15-20 minutes.

Remove from oven when done, let stand for 10 minutes, slide onto a cutting board

Slice, Serve, & Enjoy!

Take Back Your Life

 I've come to far to look back now.

.

I belong to many groups that are supposed to discuss the Keto Life and Keto Recipes.

These groups were meant to encourage and share, what I found is many of the members use these forums as platforms to complain, whine about their short comings, push advertisements for their own products, or somehow try to advance their agendas while marginalizing others struggles.  It is my decision to not participate in such banal banter but to instead work to encourage.  

When one makes the decision to start the Keto Life, it is a re-establishment of your relationship with food, your body, exercise, and spirituality.  This is a rebirth in essence, and you must take charge of your life for your new journey to succeed.  You hold the ultimate responsibility for the success of your journey.  There will be slips and falls along the way, use these occasions not to fail, but to learn and grow from.  You will determine your tipping points, your shortcomings. and your strengths.  Use all of these to grow, become a better person, and encourage others.

I am now 60+ years old, married since I was 19, have 3 adult children, and 3 grandsons from 21 to 12.  In my adult life I have weighed as much as 385+ pounds (the scale didn't go any higher so that is how it was recorded) and as little as 168 pounds.  

I could not take control of my weight until I learned a few things.  

1) My weight and health is my responsibility

2) Take ownership of your situation, do not push blame onto something or someone else

3) Understand how you got to this point in your life and formulate a roadmap to get out of this quagmire and succeed.

4) MOST IMPORTANTLY, forgive yourself for all the mistakes you have made, all the errors in judgement, all the poor decisions, all of your failures.

5) This is a new life starting today.  This will not be a smooth highway, sometimes it will be a rocky goat path.  BUT, this is YOUR new journey, live it to the fullest.  Understand what you are made for, follow your calling, keep moving forward!

I have become a fan of tattoos as a form of personal expression, I have the love of my life's name and date of our marriage tattooed on my ring finger.  This is an expression of my everlasting love and commitment to her.

On my neck you will see 3 crosses tattooed symbolizing my Christian faith but also my three children.

 

My next tattoo will be a statement on my right forearm.  This is my mantra:

I've come too far to look back now.

I am in my 60's and I finally like me.  I have examined my past, made peace with the errors, I have forgiven, and have moved forward, I will not beat myself up for mistakes of the past and only look forward to the great life I am experiencing.

We can be our own worst enemy.  Stop it.  Formulate a plan for success and initiate it.  You are in charge and the energy you put forth determines your success in your weight control, health and spiritual growth.  I encourage you to find a way to keep yourself motivated and work towards your goals. 

Don't ever pass blame to someone or something else, take ownership of your actions and you will feel so much better with your results.

Once you conquer your past, your fears, your perceived shortcomings, and your lack of a plan, you will become at peace with yourself.  Internal strife occurs when our brains sense we are not performing at our best or we are not living our calling.  Taking control of your health, whether weight, exercise, mental, physical, or spiritual) removes your stress.  Live your best life, love yourself, experience what you know you have been called to do and you will flourish.  God bless you all!