Taxes also let me know I’m alive. I don’t want any more, though. Thank you, I’m good.

When we first made the decision to switch over to avocado oil mayo we were definitely in a little bit of sticker shock when we say $10 a jar at our local grocery store. Then one day we saw a jar of Avocado oil from a popular company for only $5.00. We quickly grabbed the jar and went home in excitement. At the time we didn’t even think to look at the label since surely the food manufacturers weren’t trying to trick us. It wasn’t until we got about halfway through the jar when we looked at the label and saw the first ingredient was canola oil, followed by soy bean oil and then avocado oil. We were outraged. How could these companies lie to us? Don’t they care that we’re trying to repair our health?
We made the decision that our health was too important and we would figure out how to afford the “real” stuff. Or is there another way?So how do you budget for your family to enjoy both healthy mayonnaise AND a decent grade of toilet paper? Make it yourself! The mayonnaise, not the toilet paper. Don’t try to make your own toilet paper. Put the leaf down.

This recipe is great for three reasons:

1. You can see the quality of the ingredients you’re using. (I don’t even want to think about the grade of egg and oil used to make a profit on a $2 bottle of mayonnaise. Yikes!)
2. When you make it, your’e not going to have a destroyed kitchen with 3 loads of dishes to do. (I may not do the lion’s share of the cooking in our house, but I do get to enjoy the lion’s share of cleaning up after our cooking sessions. And, believe me, this is one of my FAVORITE recipes to clean up after because what you make it in and what you store it in is the SAME CONTAINER! Woo-hoo!!)
3. The taste is amazing! Once you’ve had homemade mayonnaise, you’ll never want store-bought mayo again.

Wait…I’ve got a fourth reason why I love this mayonnaise recipe…

4. When mixed with sour cream and bleu cheese, this mayonnaise serves us a bleu cheese dressing so good your chicken wings will be shouting, “Oooooh pick me! East me next!” (we have a recipe for that here)

Ok, maybe this mayo won’t have your food looking forward to your next meal. But it will definitely have you excited to enjoy this easy-to-make, easier-to-afford, healthy condiment option.

Oh, and it makes a great chicken or egg salad too!!

You don’t need to take exogenous ketones to do keto and personally, we don’t use them. There are some benefits to taking them but only on a very limited basis. If you are living a low carb lifestyle, taking exogenous ketones will give you some extra ketones and you may experience some increased energy and focus. This “extra boost” doesn’t last long though, only around an hour.

There are 3 reasons you may want to consider occasionally taking them. The first is if you’re going to do an intense workout or a marathon. The second reason would be if you need to have intense mental clarity like before an exam or something. Finally the last reason would be to help with the keto flu. They won’t put you into nutritional ketosis faster but they will supply you with energy while your body starts producing its own ketones. They also help with the keto flu because they are bound to electrolytes. If you’re seeking higher ketones fore mental clarity, you can get similar results by consuming some c8 MCT oil. The MCT oil is much cheaper, adds to your healthy fat intake and the results last for several hours.

For the most part, you really don’t need exogenous ketones. They are very expensive , aren’t very tasty and in the end, very few of us will benefit from them. If you are going to purchase them, stay away from the Multi Level Marketing companies that sell them. The only company we would purchase them from is Perfect Keto.

The short answer is NO but one thing that’s nice about the keto diet is there is a way you can check to see if you’re doing it right. With that being said, if you keep your net carbohydrates under 20 grams and your total carbs under 50 grams, you will get yourself into ketosis.

Like most people, when we started keto we ran out and purchased ketone urine strips. It was so awesome around day 3 to see that little stick turn from white to dark purple. Then came week 4 and that little stick was hardly changing color. We were keeping our net carbs under 20 so what were we doing wrong? The answer is nothing. Urine ketone strips test for acetoacetate but not for Beta-hydroxybutyrate, which are the ketones that are the most active in the blood. When your body makes more ketones than it can use, it gets rid of them through the urine and thats what the pee strips are measuring. Once you get into ketosis and your body begins utilizing them, very few, if any, will appear in your urine. When we realized that, we purchased a blood ketone meter. The problem with blood meters is they are expensive to use. The cheapest one on the market is the Keto Coach and it costs 65 cents a test plus the initial cost of the meter. Even the blood tests can be inaccurate with your level of ketosis. The blood meters test for the Beta-hydroxybutyrate that is floating in your blood, not the ones in your body mass. Basically, the more body mass you have, the lower the ketones in your blood may be since you’re utilizing them. For example, Joe has more muscle and more mass than Rachel. He consistently keeps his carbs under 20 net carbs yet usually only registers between .5 and 1.0 on the blood meter. Rachel on the other hand, usually measures ketones around 1.0-1.8. The other thing to consider is that the longer you do keto, the better your body gets at utilizing the ketones. Just remember, blood meters are testing to see if you have ketones in your blood, not how effectively you’re using them. And keep in mind, high ketone numbers do not necessarily mean more weight loss.

The third way you can measure ketones is with a breath meter like the Ketonix. Breath meters are great for testing those low levels of ketosis but only if you do it properly. The breath meters measure acetone in your breath. When you body is burning fat and converting it to ketones, the by product is acetone in your breath, hence the term “Keto Breath”. While you can measure these ketones, you need a good meter and the better ones are between $150-$200. Because the breath meters are basically measuring gases, the pollutants in the air can effect the readings so you need one that calibrates itself. The other issue with breath meters is it takes a little practice to get accurate numbers. Acetone is at the bottom of the lungs so there is a special technique to get to them when you exhale into the meter. Also, eating or drinking prior to using a breath meter will affect the result.

There are times when you may want to measure ketones. If you have been doing keto for a while and not feeling optimum, you may want to test your blood. Testing your blood will at least give you an idea of whats going on. If you are seeing really low numbers, you want to consider a fast to reset your body or analyze your diet. You may be consuming too many hidden carbs. We like to use the Keto-mojo for experiments like what a fast does to our body or changing the amount of fat we consume. For the most part though, we don’t check our ketone levels.

In the end, you don’t really need to test for ketones. If you are strapped for cash and trying to do keto on a budget, the better thing to test is your blood glucose. You can pick up a blood glucose meter at Wal-Mart for about $8 and the test strips can be purchased for as little as 3 cents. Measuring your glucose level will give you an accurate idea of whats going on with your body. It’s also a great way to see if you should eat a particular food or steer away from it. Just test in the morning to see your fasting glucose level and then test about 1-2 hours after eating. The bigger the spike, the more that particular food is affecting your glucose.

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     When it comes to the keto diet, one of the most important things you need to do is keep your electrolytes in balance.  On the ketogenic diet, you’re severely reducing the amount of carbohydrates you consume, which means your body produces less insulin and empties your glycogen stores.  Glycogen is comprised of approximately 65% water.  So when your body begins to dump the glycogen, you excrete a lot of water.  In the beginning stages of your keto journey that’s awesome, because you lose a lot of water weight and it motivates you to keep going.  The problem is that along with getting rid of your glycogen and excess water, you’re losing essential vitamins and minerals known as electrolytes.  When your electrolytes get low, you run the risk of dehydration, abnormal heart rhythms, muscles weakness, spasms, cramps, fatigue, brain fog, headaches and more.  This is sometimes referred to as the Keto Flu.

There are 3 main electrolytes you need to pay attention to on the keto diet; Sodium, Potassium, and Magnesium.  

    Sodium is the most important electrolyte to stay on top of, but it’s also the easiest one to supplement.  On average you need to consume between 4,000-5,000 milligrams a day of sodium.  To make sure you’re getting enough,  all you need to do is use salt with all your meals.  Make sure, however, that you’re using a good quality mineral salt.  We prefer Redmond Real Salt since it’s full of minerals and it’s mined right here in the United States.  If you can’t get Redmond Real Salt, use a good quality Pink Himalayan salt, (and I don’t mean the bottles you pick up at the Dollar Tree.)  There are several mines in the Himalayas, so you want to make sure you’re getting better quality.  Get it from your local health food store like Whole Foods or you can pick up this one from Amazon.    

Some symptoms indicating you’re low on sodium include:

• Fatigue
• Headaches
• Weakness
• Difficulty concentrating

    Next up is Potassium.  Potassium is very important for your heart and blood pressure.  It also regulates muscles contractions and nerve signals.  If you’re experiencing muscle cramps and twitches, heart palpations or an increased awareness of your heart beat, you’re probably low on potassium.  You should be eating or supplementing approximately 4,500 mg a day of potassium.  There are several foods on the keto diet you can eat to help get your potassium in and they include:

• Kale
• Spinach
• Salmon
• Avocados
• Brussels Sprouts
• Artichokes
• Hemp Seeds
• Broccoli

    Magnesium has several functions in the body including aiding sleep, food metabolism, transmission of nerve signals, hormone regulation and the production of energy.  If you’re experiencing muscle cramps and twitches at night, you may be deficient in magnesium.  Most of the magnesium-rich foods are not conducive to a low carb lifestyle since they’re usually found in dairy products, whole grains, fruit and beans.  Magnesium is a little harder to supplement with food on the ketogenic diet.  You can get magnesium in leafy greens like kale and spinach, but you might want to consider supplementing your magnesium with a product like CALM.  Be careful though: high doses of magnesium can cause what Rachel likes to call, “bathroom pyrotechnics.”

Supplements    

    Like we said, although you can easily get your daily amount of sodium in by using Redmond Real Salt, it’s a little more difficult when it comes to the potassium and magnesium.  That’s where electrolyte supplements come into play.  Over the last two and a half years, we’ve tried a lot of supplements to try to get in our potassium and magnesium.  Some of them were great and some of them didn’t seem to help at all.  Since both Rachel and I can be a little nerdy, and we’re both very frugal, I decided to compare some of the most popular electrolyte supplements and see which ones have the most value and which ones we should avoid.

    I’m going to warn you now, this part is a little geeky but the results surprised me.  When we first got Tabitha, we wanted to make sure we were feeding her a good, healthy diet.  After all, we’re avoiding grains and fillers while trying to eat healthy, so shouldn’t we do the same for our pet?  I started to look at all the top brands of dog food on the market and quickly realized it’s going to be expensive to feed a dog that was going to be 100 pounds when fully grown.  After realizing that, I started to compare all the different foods, not just by cost but by ingredients, calories, amount that she’d need to eat per day, cost per meal and cost per day.  I was shocked when I figured out that it was not only healthier to feed her a dog food that cost $90 for a 26 pound bag, but it was also cheaper in the long run.  It was actually going to cost almost double the amount to feed her the Walmart brand of dog food that was only $15 a bag, than it was to use the Orijen brand we chose. Because with the cheap brands, she was going to need to eat 6-8 cups a day verses the 2-3 cups she needs with the better foods without fillers. Thats not even taking into account the fact that she won’t have to go to the vet as often.  Does this sound familiar?  It’s the same with our diet.  Though our foods may cost a little more, we need less to stay healthy and we’re not spending money on doctors and medication.  Anyway, that’s where I got the idea for this blog.  So let’s take a look at the different products we’re going to compare.  They are:

• Ultima Replenisher
• Keto Vitals
• Dr Bergs Electrolyte powder
• Zip Fizz
• Gatorade Zero
• Powerade Zero
• Keto Chow Electrolytes
• (and for fun,) Pedialyte and Gatorade with sugar

    I decided to focus on the factors that are important to me: how much of each electrolyte is in a serving, what it’s sweetened with, how many carbs are in a serving and how much does it cost per container & per serving.  My hope was that by breaking down each electrolyte supplement, I’d be able to make an educated decision on best product.  Below you will see the results.

After breaking down each supplement based on a serving, I was still confused.  At least with this chart I can see how much I’m spending on a serving and how much of each electrolyte I get, but it didn’t answer my overall question of which one has the best value.  By looking at the chart, you see that the Keto Chow electrolytes are only 18 cents a serving.  But a serving only has 130 milligrams of potassium.  When you compare that to Dr Berg’s electrolytes, one might think that Dr. Berg’s is the best value.  I decided to take my investigation one step further by figuring out how much of each supplement I would need to take to equal the potassium in Dr. Berg’s electrolytes or a Zip Fizz since they both provide a significant amount.  In the chart below you, will see how many servings of each supplement you need to take to get close to 1000 milligrams of potassium.  It also shows how much magnesium & sodium you end up with by consuming that amount of each product.  Finally, the chart shows how many carbs you would consume and how much you would pay to get 1000 mg of potassium.  The results shocked me.

Breaking down the different electrolyte products like this really helped me to make a decision as to what the best electrolyte supplement to take is based on cost and amount of electrolytes you get.  As you can see from the above table, although Dr. Berg’s electrolytes are the cheapest for 1000 mg of potassium, you are getting hardly any sodium and only about 25% to 30% of the magnesium you need in a day.  When you compare that to the Keto Chow drops, it ends up not being a great value.  Based on this breakdown, I was able to determine that the best value is the Keto Chow drops, followed by Keto Vitals.  Though the Keto Chow drops cost about 40 cents more than the Keto vitals, you’re getting significantly more sodium.  And in my opinion, it’s the most well-rounded supplement.  To top it off, there are no sweeteners or chemicals.  

    Even though the Keto Chow drops are the most well-rounded, I will still use zip fizz occasionally.  Lets face it, Zip Fizz tastes amazing and it gives you a little boost of energy due to all the Vitamin B in contains.  On the flip side I wouldn’t drink more than one a day because of the high amount of vitamin B and the carbs, and I certainly wouldn’t give it to children.  

    Speaking of children, take a look at the Gatorade and Powderade numbers.  To get close to 1000 mg of potassium, you need to drink over 2 gallons of it and you end up consuming 22 – 28 carbs.  We feed our kids these sports drinks because we think they’re helping,  But basically it’s just Koolaid with added salt.  After seeing those numbers, I thought it would be fun to take a look at some other ways people get electrolytes, both on keto and with the Standard American Diet.  Take a look:

    Looking at these other sources is kind of frightening.  When I’m on the sports field, I see a lot of parents, coaches and trainers pushing bananas and Gatorade on the kids.  But look how many carbs they’re consuming in the process.  The chart doesn’t show this, but 228 ounces of Gatorade contains approximately 364 grams of sugar.  Just one 32 ounce bottle has almost double the amount of sugar a child should consume in a day.  People say that we need to get our kids off Coca-Cola but there’s more sugar in the Gatorade. 

    Now the purpose of this blog was not to tell you that you’re taking the wrong supplements or that you need to switch to Keto Chow drops.  I started investigating this for my own knowedge after Keto Chow released their new single serve electrolytes and I wanted to see if it was a good value.  For me, it was kind of eye opening, especially when it comes to the sports drinks that so many of us consume.  Hopefully this was a help to you as well

There, I got it out of my system.

No, wait. Balls, balls, balls.

Ok, now I’m done for real.

I know the awesome people at Real Good Foods are working tirelessly to make convenience products with cleaner ingredients than what’s been available in the marketplace thus far.

Unfortunately, we haven’t been able to get on the same flavor page. Still, our recent product review of their jalapeño and white cheddar poppers certainly reminded us how much we’ve missed jalapeño poppers! Or, as we have shaped them in this recipe, balls. BALLS. (I’m just going to go ahead now and apologize for the rest of this post.)

Joe and I are appetizer people. In fact, pre-Keto, we rarely went to a restaurant for an entree. We went for the “fun food!” I couldn’t tell you the best place to get Fettuccine Alfredo, Enchiladas, or Orange Chicken. But I could most certainly point you in the direction of the best nachos, loaded fries and jalapeño poppers.

Appetizers are the foods my parents would shoo us away from because they will “spoil your dinner.” And, they are sort of right. What chance did beef and broccoli ever have of being eaten on the same night I ordered it, when it came with egg rolls and crab rangoon? Zero percent.

So, whenever we have an opportunity to turn an appetizer into the main dish, we take it. We can enjoy our “fun food,” and also give a nod to mom and dad. (I’m not sure how pleased my dad would be with how many times I say “balls,” in a video, but I’m trying to do better. BALLS. Clearly, I’m not succeeding just yet.)

When it came to this appetizer-turned-main-event, the filling posed a real obstacle. How in the world were we going to fully cook the chicken without all the filling oozing out? It’s kind of what happened to the Real Good poppers. I’m sure they started with more filling, but it just sort of got incorporated into the popper walls. So, when you bit into them, there wasn’t anything “in the middle.” And, you have to have a nice, gooey filling in the center of a jalapeño popper! It’s what makes them so fun. It’s like the tootsie at the center of a tootsie pop! And, what would a tootsie pop be without its tootsie? A dum dum. Get it? Ok, I’ll stop. Joe had the brilliant idea of freezing the center cream cheese, cheddar and jalapeño balls first. BALLS. That way, the chicken was cooking long before the jalapeño realized, “Hey, it’s hot in here!” And, speaking of hot, preparing this recipe using gloves will make your life way less painful (and messy!) Jalapeños can be jerks, subliminally sending out messages like, “Touch your eye! Hey, doesn’t your eye itch? I really think you should touch your eye. Touch them!” I fall for it every time and I regret it the rest of the afternoon. But, I don’t stop using jalapeños because they’re so delicious. You’ve just got to stay the boss of them. Put on gloves, (I love our pink ones), carefully get rid of all the seeds, and you’re going to have an ingredient that adds so much flavor to this chicken.

The cream cheese and cheddar also really helps to temper any jalapeño heat. They’re like bleu cheese dressing for your buffalo wings. There’s just something magical about the combination of cream cheese, cheddar and jalapeños.

As with any hot food item with a filling, you definitely want to let these balls cool. BALLS. The filling is amazing, but it can squirt out like molten lava. Full disclosure, though, I rarely wait the appropriate amount of time to eat them. I just can’t wait! Neither can Joe. We like to bite into them at the same time, look at each other, and proclaim the total obvious: “Wow! These are hot!”

Because they are shaped like balls, (BALLS), you can make a large batch of them at once and they store like a dream. I foolishly left Joe alone with QVC recently and now we have lots of beautiful Lock and Lock storage containers for meal prep. (At least he went with the rose gold lids. I’m obsessed with that color.)

I’m excited about making this recipe for upcoming potlucks and holiday dinners for a couple reasons. I know everyone will love them whether they’re Keto or not. Also, who doesn’t want to show up to an event and shout, “I brought the balls!” Now, that’s a party!

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Jalapeño Chicken Poppers

We tried the Real Good comany Jalapeño chicken poppers and were really disappointed so we decided to try to duplicate them. No, these aren't tradiitonal stuffed jalapeño poppers but they do make an awesome on the go snack or appetizer.

Course Appetizer, Main Course, Snack

Cuisine American, Mexican

Prep Time 15 minutes minutes

Cook Time 12 minutes minutes

Servings 12 Poppers

Calories 121kcal

Cost $4

Equipment

• Air Fryer

Ingredients

• 1 1/2 - 2 Pound ground chicken breast We grind our own since its cheaper
• 1/3 cup Grated parmesean cheese
• 4 ounces Cream Cheese
• 1/2 cup shredded cheddar cheese
• 1-2 jalapeños
• 1/2 tsp onion powder
• 1 tsp garlic powder
• 2 tsp mineral salt

Instructions

• Cut the top off the jalapeños and remove the seeds. dice into small pieces.
• In a bowl, combine cream cheese, jalapeños, and cheddar cheese.
• After mixing, divide into 12 portions (each one is about 1 tablespoon) and roll into balls.
• Place cream cheese balls on a piece of parchement paper and place in freezer (this step is optional, but it makes it easier
• In another bowl, combine ground chicken, parmesean cheese, onion powder, garlic powder and salt
• Divide the chicken mixture into 12 equal portions. We weigh them out.
• Remove cream cheese balls from freezer. Take 1 serving of the chicken and wrap it around each cream cheese ball
• Bake in air fryer at 380 degrees for 12-14 minutes

Notes

The below nutrition is based on using 1 1/2 pound chicken and the brand ingredients we use. For exact macros with your ingredients, use cronometer to determine them.

These can be made in an oven. Cook time is 375 degrees for about 30 minutes. Placing the cream cheese mixture in the freezer is optional but it does yield the best results. It makes it so that you can wrap the chicken mixture around the cream cheese and seal it. That prevents it from melting out while cooking.

Nutrition

Serving: 1Popper | Calories: 121kcal | Carbohydrates: 1.2g | Protein: 15g | Fat: 6g | Saturated Fat: 3.3g | Fiber: 0.1g | Sugar: 0.4g | Net Carbs: 1.1g

If so, Keto Answers absolutely delivers as the premier low-carb resource and authoritative keto encyclopedia.

This is the first publication from Dr. Anthony Gustin, DC, MS and Chris Irvin, MS. You can find it here on Amazon. It’s available in paperback and on kindle.

Briefly about the authors,

Dr. Gustin is a functional medicine clinician and used low-carb, real food diets with thousands of clients. He is also the founder and CEO of Perfect Keto.

Chris’s background is as a nutrition science researcher and writer with an expertise in ketogenic dieting. He is also the Education Manager at Perfect Keto.

Together, Dr. Gustin and Chris host the Top 50 health podcast, The Keto Answers Podcast.

Regardless of your education or experience, this book is your ultimate weapon in overcoming obstacles and achieving your health goals. Keto is not easy. It flies in the face of most conventional wisdom on nutrition. There is a lot to sort out, which is tough when there is an avalanche of information on the internet.

After years of yo-yo dieting and topping out at nearly 290 pounds I was desperate to lose weight. I tried everything from Jenny Craig to cross fit to severe calorie restricting. When the cross fit that I was attending closed, I was desperate. I’d heard some rumblings of paleo and keto from people at the gym so I decided it couldn’t hurt. When I got started, there wasn’t a lot of information available so I dove right in with just eliminating all the carbs and loading up of fat and meat. I knew nothing of the Keto Flu, the impact of processed oils like canola and soybean and certainly didn’t take in enough electrolytes. Fortunately I got through it and I’m happy to say that I lost over 100 pounds and 2 1/2 years later, I’ve kept the weight off. I wish there was a book like this when I got started. Having a book like this would have saved me so much time and agony as I tried to figure out how to do keto.

Here’s what you can expect from the book.

The Format of Keto Answers

• 268 most asked keto questions in Q&A format.
• 50+ beautifully designed infographics

Picture yourself as the host of a Keto Answers Podcast episode and your guests are Dr. Anthony Gustin and Chris Irvin. This is an engaging conversation, not a lecture.

How to Read Keto Answers

You can either read it front to back or use it as a keto reference guide to revisit when you have a question. Keep your post-it notes and highlighter handy.

The book is broken down into 4 sections. I’ll share the highlights of what you’ll find in each and I’ll include a few infographics along the way.

Introduction: How Did We Get Here?

In today’s world, we’re constantly inundated with content about nutrition. Too much inaccurate information not backed by science.

However, this isn’t just a problem that exists today. In fact, Ancel Keys, a very successful scientist led the charge on demonizing fat as a cause for heart disease and is a huge reason why we’re here today. Obesity, heart disease, and diabetes are the most prevalent they’ve ever been.

I

In contrast, history gets it right sometimes. After all, Hippocrates famously said, “Let food by thy medicine and let medicine be thy food.” around 400 BC.

Why Keto Now

Dr. Gustin and Chris Irvin believe these to be the four pillars of health:

Each plays an essential role in health, but nutrition is at the top as it has the largest impact on overall health and wellbeing. Given you have control over what you eat, keto (done right) is a powerful tool in teaching you that nutrition can change how you experience life.

Keto is crucial right now because it will help reverse the damage of this massive failed nutrition experiment we’ve run on ourselves for the past 30 years.

Part 1: Keto 101

Chapter 1: Understanding Keto

• If you’re just starting keto, this is the foundational keto knowledge you need:
  • What is keto?
  • How is keto different than Atkins or other low-carb diets?
  • What do I eat on keto?

Chapter 2: Debunking Nutrition Myths

Here, the authors break apart the most common misconceptions about nutrition.

Top questions answered:

• Don’t we need carbs?
• What do carbs do and how much should I eat?
• Doesn’t high-fat cause high cholesterol?

Check out this eye opening graphic on micronutrient absorption in veggies vs. meats!

Part 2: Ketosis in Action

Ketosis in Action details all of the amazing benefits of keto as they pertain to wellness, body composition, and performance.

Chapter 3: Wellness Benefits of Keto

• Keto Answers dives into how keto leads to increased energy, improved mood, blood sugar stability, increased satiety, improved brain function, and disease prevention/management.

Chapter 4: Body Composition Benefits

Top questions covered:

• How do I lose fat?
• Do I need to work out?
• Will I maintain my weight loss/muscle gain results in the long term?

Chapter 5: Performance Benefits

Top Questions Answered:

• Are carbs essential for performance and recovery?
• How does keto affect endurance and strength?
• What sports is keto best for?

Here’s the summary of sports that keto can be helpful for:

Part 3: Ketosis and You

Now that you’re equipped with all the core information, the authors empower you to do keto with confidence. This is where the authors help make keto work for you.

Chapter 6: Keto Foods

Top Questions Answered:

• What do I shop for at the grocery store?
• What are the best meats, seafood, dairy, produce, fruits, nuts, oils, coffee, tea, and fats to eat?
• How do I structure my keto meal plan?

Chapter 7: Starting Keto

Top Questions Answered:

• What are some best practices to mitigate the infamous keto flu?
• How can I speed up the transition into ketosis?
• Do I count net or total carbs?

Here’s a simple reference plate for starting keto:

Chapter 8: Using Supplements on Keto

Top Questions Answered:

• Electrolytes 101:
  • What are they?
  • Which ones do I need?
• What protein should I supplement keto with?
• What is the difference between MCT and coconut oil?

Chapter 9: Fasting and Keto

Top Questions Answered:

• What’s the difference between fasting and keto?
• Why should I consider fasting and how do I do it?
• What are the different ways to fast and which is best for me?

Chapter 10: Different Types of Keto

Top Questions Answered:

• What are all the different types of keto?
• How do I do each type of keto?
• How do I know which one is right for me?

Chapter 11: Keto for Women

Top Questions Answered

• Is keto safe for women and how does it affect female hormones?
• Can you do keto during pregnancy?
• How can keto help treat PCOS?

Chapter 12: How to Stay Keto

Top Questions Answered:

• Sustaining a keto diet: how can I make it a lifestyle?
• How do I prepare to travel on keto?
• What are traditional carb sources that I can swap for better options on keto?

Chapter 13: Self-Experimentation and Tracking

Top Questions Answered:

• What should I track, how should I track it, and how do I adjust according to my goals?
• How do I use all this data to optimize my nutrition, sleep, movement, and stress?
• What’s most important to track based on my experience?

The bottom line is Keto Answers is a must have whether you just started keto or you’ve been in the lifestyle for several years. It’s a great book to answer not only your questions, but those of your friends, family and even your doctor. This is the encyclopedia of keto and will be a great addition to your library. I suggest you pick up a couple copies and give them out as gifts.

You can purchase your copy of Keto Answers by using this link: https://amzn.to/306exSE

I can remember calculating how many miles I would need to spend on the treadmill in order to earn a tablespoon of that chemically-tasting, fat-free, wish-I-was-actual-mayonnaise condiment. Often, I chose to just eat my tuna fish with some salt and pepper to avoid adding calories.

Of course, I left my meal feeling deprived and bad about myself. The feeling was then multiplied with the carb-fueled burden of being hungry again, just half-an-hour later.

Thank the Lord, I don’t have to experience that anymore. Since embracing the keto lifestyle, I can now enjoy flavorful, filling recipes like these cheesy tuna croquettes. Great food without the guilt…I love it!

If you’re like me and have avoided tuna since going keto, do yourself a favor and give this recipe a try. At the very least, it will provide closure for you and tunafish. You have an opportunity to learn once and for all if you’ve liked or hated tuna for tuna, or if your opinion of this convenience food has more to do with what you’ve been told in the past about losing weight.

To give tunafish it’s best shot at winning you over, I recommend trying the Wild Planet canned tuna we used in making the recipe. We aren’t associated with this company in any way. We were just absolutely shocked at the high quality taste of this product.

At this point, we should probably be accustomed to the difference it makes when ingredients are allowed to speak for themselves, without a bunch of shelf-stabilizing chemicals. But, the truth is, the taste of high-quality foods, left alone to do their thing, is still surprising and refreshing!

I pray I never take them for granted.