We all know what time it is! Summer! Which for many of us, means it’s time to make the rounds and visit family and friends near and far.
The Stavros clan just returned from a quick trip to Denver. We had a great time up there, and of course, had to return home all too soon. We are very blessed to be able to stay with family while there. Staying with relatives makes the trip so much fun because it is like a home away from home, but in some ways better; fully equipped kitchen, in-laws for childcare, and of course, laundry facilities.
When we first started with Keto, we were actually in Denver staying at the in-laws house, so my mother-in-law knows, for the most part, what we do and do not eat. Before we arrived, she had stocked the fridge with some of the most basic of Keto friendly foods, which was great! I know when we have family or friends over, we often ask them if there is anything they would like for us to have on hand for their visit. Having these things makes it much more comfortable for everyone. In general, the first thing anyone wants to do after a day of flying or driving is eat, and the last thing they want to do is go to the grocery store.
Here is a quick list of SUPER basic Keto friendly foods that you don’t have to feel guilty about asking your in-laws to pick up.
1. Eggs
2. Butter
3. Bacon
3. Cream
4. Whole milk-kids
5. String Cheese
6. Coffee/Tea
If these things are in the house, it is a ton easier to stay happy, and not hungry.
Depending on your relationship, and how supportive your hosts are, you could possibly ask for coconut oil. But that might be pushing it a little.
You can check your coconut oil, no carry on. Consider buying a smaller plastic container, pack it well, double baggie it, and you should be fine. But you can also buy some after arrival. Almost all grocers carry it at this point.
Just don’t forget your coffee/tea whizzer and you’re set!
Well this article doesn’t mince words – http://www.cnn.com/2015/01/21/health/sitting-will-kill-you/
Nor does this one – https://hbr.org/2013/01/sitting-is-the-smoking-of-our-generation/
There are hundreds, if not thousands of these articles coming out.
While we don’t know the exact amount of sitting a day that could be considered “safe” it’s fairly easy to guess that most of us likely are exceeding that amount.
I started to think about the hours spent on my tush, and the reality is…. I’m sitting more than any other position, including laying down to sleep!
8 hours at work
1 hour, roughly, in the car
2 hours of screen time at home – don’t judge: online shopping, writing, researching, etc.
1 hour for meals or coffee
=
12 hours
OUCH!
I don’t think that I am outside the “norm” for those of us that work in an office environment.
I have tried to get up as much as possible. Drinking a lot of water helps ;). I also like to get up to talk to coworkers – 9x out of 10, jokes are funnier in person than through email or instant messenger.
Recently, I was inspired by a fitness minded co-worker and purchased a small elliptical. It was the best decision! I feel SO MUCH BETTER. You can find the exact one here.
Not to toot my own horn, but I am averaging over 30 miles a day while at my desk. It sounds like a ton, but I am doing this off an on for EIGHT hours, so it adds up-over 150 miles a week!! I really had no idea how much I would enjoy this guy, or the amount of miles I could log. It’s AWESOME, and I feel so much more energized. I’m thinking about buying another to put under my home desk as well.
Stamina In-Motion Elliptical Trainer
Even those that are not in the office environment should pay attention to the amount of time they are sitting. It truly adds up quickly – between the car, computer, phone time, and even a ton of “activities”, can and likely, are being done in a chair. So, get up and move when you can!
Great question! But the reality; there is no hard and fast answer. We have heard 8 glasses a day for years, but how on earth is that the best answer for all of us?
Yes, we are all primarily made up of water, but just like in most things, we are all different in our needs. A great starting point is to take your weight, divide that number in half, and drink that many ounces.
For example:
Me: 130/2= 65 ounces
I really like how universal this formula is for everyone. The hubs weighs about 200, so he goes for 100 ounces a day. Our 3 year old is about 35 pounds, so we shoot for her to get in about 17 ounces of water a day. This is simply a good place to start.
The other major aspect of how much water to drink can depend on your environment, both internally and externally. Humidity and heat especially, can do a number on all of us, but exercising in these conditions can be a recipe for disaster. Years ago, I watched the Rock and Roll Marathon here in San Antonio, and the conditions were terrible; incredibly high humidity, coupled with unseasonably high temperatures – even for us locals. Due to this, multiple professional marathoners either decided to run only a half or dropped completely. They knew that the conditions were not ideal for their bodies and did the right thing. Unfortunately, that is not always the case. People can and do get seriously injured or worse when they do not pay attention to their thirst and what is going on in and around them. We all know the very first thing that we should do when we start getting that back of the throat tickle, or our kid or cubicle neighbor starts coughing, is to up the water intake. Our bodies need water every single day, especially when we are fighting off or recovering from illness.
Coming into summer, here are some symptoms of mild dehydration:
Thirst
Loss of Appetite
Fatigue or Weakness
Chills
Dry Skin
Skin Flushing
Dark Colored Urine
Dry Mouth
Head Rushes
Further Dehydration can cause:
Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs
Cases of extreme dehydration can also cause:
Muscle spasms
Vomiting
Racing pulse
Shriveled skin
Dim vision
Painful urination
Confusion
Difficulty breathing
Seizures
Chest and Abdominal pain
Unconsciousness
Dehydration is not something to ignore, and it has a fairly straightforward resolution – drink more water. Of course, like anything, that can be easier said than done.
Today I carry water with me absolutely everywhere. Yes, I have a mom purse, and it can be heavy at the start of the day with my 40oz water bottle, but it’s 100% worth it.
I find that I will drink more water out of a bottle than a cup or a glass. It is a mental thing. I also prefer room temperature water, where as others need to have their’s chilled. Some people love straws. Others want lemon, lime, or other fruits infused. It’s all in what works for you. Anyone with a soda addiction might want to start with a fizzy water like La Croix. Swapping out one soda a day for water, or even having one after finishing 40 ounces of water as a reward, is a great place to start. Think progress not perfection.
So many people get “sick” of water, but once you start drinking an adequate amount, and find out what makes the water taste better to you, that can go away. You will start to feel better, and often times your body, and especially your skin will thank you. You may even begin to enjoy it.
How do you eat out on Keto? Well, it’s not as hard as you would imagine…
When we first started cutting carbs, it was a bit intimidating to go out. I wanted to know the exact source of my food and exactly how it was being prepared. This is much easier to do at home, but I still wanted to socialize with my friends. I wasn’t about to give up my few evenings of “adult time” away from the kitchen because of Keto! I soon learned I didn’t have to give up restaurants and neither do you!
I had always considered myself an easy, low-maintenance restaurant patron. And, if I must be honest, I was a bit embarrassed when someone at the table was the “difficult one”. I really love all food, and am a bit of a foodie. I love trying new things and new preparations, so eating out was always an adventure. It still is an adventure, but I am a little more cautious when ordering.
I may not be quite as low-maintance, but I have found that restaurants are more than willing to answer questions about preparations, and even more willing to oblige on certain dietary restrictions. While once an insult to a chef to change his/her dish, it is now all the more common as consumers have more and more dietary restrictions, whether allergies or eating preferences. Don’t hesitate to ask!
Here are some of my general questions when asking about a dish:
Is there sugar in the sauce?
Is the dish gluten-free?
What is the side accompaniment?
Is it breaded?
May I substitute the starch for another vegetable?
May I have the protein grilled or sautéed instead of fried or breaded?
You will find that breading, sauces, and sides are the main culprits.
Here are the main things you need to do:
1. Ask for sauce on the side – every time (Unless it is a heavy cream sauce made without flour or a lemon butter sauce – if this is the case, the more the better.)
2. Ask for extra veggies with butter instead of potatoes, pasta, rice, or risotto.
3. First thing when you arrive – ask your waiter to hold the bread, but bring the butter (real butter) – you may get a funny look, but they will do it!
4. Order a bottle of wine, a martini, or vodka soda. Stay away from the sugary cocktails.
5. Order your salad without crouton or crisps and stay away from sweet dressings. Blue Cheese, Ranch, and Caesar are generally safe. It gets dicey with the vinaigrettes.
6. Read the menu carefully – learn the code words: crispy or coated usually means fried, seasoned could mean sugar so ask. Crunchy usually means it has something on top, like fried onions, tortilla chips, panko, etc. Sweet, glazed, or brushed are almost always code for the dreaded SUGAR. In short, always read the description, and if you are still unsure, ask!
7. Good things to look for are: grilled, broiled, steamed, seared, baked, and sautéed. Savory is usually good, and seasoned is often good as long as the seasoning does not contain sugar.
8. At the end of the meal, refrain from looking at the dessert menu. Too much temptation. Ask for a decaf with heavy cream if you need a little something while your friends order dessert. They won’t be used to the heavy cream order, but almost any good kitchen has cream, so ask the waiter to check the kitchen.
I promise it is really easy after you get used to ordering Keto. Restaurants are starting to have more gluten free dishes (I just ate at one that had a gluten-free menu – remember though that gluten-free doesn’t mean carb-free), and many are used to patrons ordering low-carb. Most of all, don’t be afraid to ask questions. It is not about weight at this point, it is about your health!
Good places to start are:
Bar-B-Que Restaurants (Have all the meat you want, but watch the sauce and sides)
Steak Restaurants (Steak is great – order with Béarnaise and side salad and veggies – skip the potatoes)
Seafood Restaurants (Shrimp and Fish are great – Add lemon butter and it’s even better)
Here are a few pictures of meals we have ordered out to give you some ideas:
Both dishes below were from Houston Street Bistro. They were wonderful about substituting the pasta that was supposed to be served with each dish with vegetables instead. The shrimp is in a lemon butter sauce with broccoli and carrots. The chicken and mushroom dish is in a flourless cream sauce served with a side of spinach instead of over pasta.
These next three are all from different restaurants.
The first is a high-end restaurant that had calf liver on the specials menu (a top Keto food) and to top it off, it had sauted onion and BACON!
This is a cup of beanless chili from a local delicatessen.
Beef Cheeks from a local restaurant.
This was a fantastic meal from Silo – Lamb with veggies, and they even brought hollandaise on the side.
Hopefully these give you some ideas of how easy it is to order a delicious meal out on the town! Have a great weekend!
One of the very first questions that we get when people start wanting to go low carb is, “What do I eat?!”
The answer can be frustratingly simple because the answer is fat, protein, and vegetables.
The protein is easy enough, the fat raises most eyebrows, but the veggies end up being more difficult than people expect.
Once you start monitoring what you eat, it can be very eye opening the actual carb and sugar count on many foods that you thought were healthier than they are in actuality.
Of course, dark leafy vegetables are the the clear winners when it comes to the best bang for your buck on nutrients and lowest on the carb count. Side note-some of the best dark leafies are ones you have likely never considered, HERBS!
One super herb is Parsley:
Additional nutritional information on several herbs can be found here.
But after the dark leafies things get a little fuzzy, and that’s why we have employed the rule of thumb: “An above ground veggie is a good veggie.”
While the rule isn’t 100%, it is a great guideline. The high carb veggies tend to be the root vegetables such as carrots, beets, onion, parsnips, yams, turnip, radish, yucca, and of course, potatoes. While onions are on the underground list, the amount of onion people tend to eat in most recipes will not equate to a full serving size-so these can usually slide.
Basically, the general rule means that if it’s above the ground, you are likely okay! The exceptions include the starchy squashes, such as butternut, and of course the veggies that are not really veggies, prime example being corn. Despite being found in the fresh, frozen, and canned sections at grocery stores, corn is a grain, and a highly GMOed one at that, but that is an entire other post.
So next time you are considering what side to make, or what vegetable to pick up, just go with the general above ground rule, and you should be in the clear. Oh, and of course, don’t forget to add some healthy fat!
Do you remember those black, HEAVY, naturally non-stick, pots and pans your grandmother or mother used every day for cooking? Do you have these relics gathering dust in your cabinet or even garage? If you do, its time to rethink and reconsider Cast-Iron.
I have eliminated many of my non-stick modern pots and pans and moved to cast iron. The set of non-stick I had were very nice when I received them as a set for our wedding. But, in just over 5 years, those pans were starting to show signs of age, with definite scratches and discoloration on the workhorses in the group. So it was time for them to go.
There is nothing wrong with the non-stick pans per se, especially if you are careful with them, and don’t cook at high temperatures. However, studies have found that over very high heat, 400+, some of the non-sticks may release certain chemicals that are toxic and are known to accumulate in humans. This risk is likely small, due to the limited amount of time many of us cook at temps 400+, but the risk is there, and it’s easy enough to avoid. The more obvious risk comes from ingesting the actual coating, which can happen once it is damaged. The damage occurs from the scratching and banging that comes with the regular use in everyday cooking, cleaning, and putting away. Here are a couple articles about non-stick.
Naturally non-stick. That means no added chemicals (you have already tossed the vegetable oil and Crisco, right?!?) Before using, “season”, your cast-iron, and in the beginning use a bit extra grass fed butter, ghee, or coconut oil when cooking to build up that layer of natural non-stick coating. Once that layer of seasoning is there, you are set-just don’t use soap and wash it off.
Cast-iron can actually add a beneficial nutrient to the foods you cook: Iron. That means instead of the possibility of leeching harmful chemicals, you leech Iron, a nutrient that many of us are running low on already.
Cast-irons really do not have to be babied or coddled. These guys are tough and can handle basically anything you throw at them or in them. There is no potential of ingesting the chemical coating if you accidentally scratch it, worst case you may have to re-season, maybe.
Cast-iron is a one and done deal, and in the realm of cookware, highly cost efficient. In fact, as long as you take decent care of them, your grand-kids could possibly be using them one day. This means less to buy and even less to toss. Really, what do you do with a non-stick after its scratched?
Cast-iron pots and pans are universal cookware. Stove top to oven is no problem. We have used several of ours on the grill, and there is nothing more traditional than cast-iron on a camp fire. High heat searing is no problem-even frying. Case in point-Cindy used her grand mother’s cast-iron just last week to make Keto Tots! These guys were amazing, and she will be sharing the recipe soon!
It’s simple when you compare cast-iron to non-stick; no added harmful chemicals, sturdy, heats consistently, can go be used anywhere, can add iron to your diet, affordable, and is a built in arm workout. Win!
The best thing to do for your cast-iron is to keep it way from soap, and make sure to dry it before you put it away. I own several of the “Lodge” brand pans in various sizes. If you don’t see them in garage or estate sales you can find them them here and here. Lodge Cast Iron has been around way before many of the non-stick chemicals were even created in a lab, 100+ years.
Okay, so guacamole may not be holy, but it’s pretty close in my house. Avocados are almost the perfect Keto food, and they are loaded with potassium, folate, and vitamin K!
Avocados are ALWAYS in our kitchen! We eat them on our green salads, and they are excellent in a tomato and mozzarella salad as well. Our favorite way to eat avocados though, is guacamole!
We eat guacamole on almost anything. We use is on our eggs in the morning (any kind), salads at lunch, and burgers and fajitas for dinner. We can’t get enough!
If you missed the post the other day on the cheese crackers, now is the time to scroll down. This is one of my favorite tricks! We love the cheese crackers to dip in the guacamole!
It is a super easy recipe to make too!
Guacomole
3-4 large avocados
1/2 bunch cilantro
1/4 red onion
juice of 1 lemon
garlic salt to taste
It took me many years to discover the best way to scoop an avocado. Now that we eat them daily, I have the perfect tip for you.
Slice the avocado lengthwise.
Once open, chop down on the seed, twist and remove.
Using a serving spoon, scoop the meat out of the skin.
Now you ready to get your ingredients together!
Chop your onion and cilantro finely.
Using a lemon/lime juicer, squeeze all the juice out of your lime.
Mix everything together and sprinkle with garlic salt. Taste, and add more if needed.
Daily, we are asked about what we use or where we purchased something. Be it information or a cooking gadget, often times we refer to Amazon. Due to this, we decided to put some of our favorite items together and create:
The Sweet Life Sugar Free Amazon Shop
We want our store to be an excellent resource for books, vitamins, and basically everything else that doesn’t need to be refrigerated. We have books listed that vary from history, to science, some that border on beach reads, and of course, cookbooks. As of now, we have several items that you will find in our own kitchens and the kitchens of our Keto dreams (hello-programmable touchscreen crock pot.)
We will continue to add books, tools, pantry items, and other miscellaneous products to the store as we fall in love with them.
Please take a moment and click through the store. Every book and most products listed, we have read, used, or have come recommended to us from highly trusted sources. In the coming days, we will also be adding in supplements.
We will try to link ingredients and tools that can be found on Amazon directly in our posts, but we have a tab up and ready that will direct you straight to the store!
If you have questions or would like a suggestion please email or send us a message, and we will get back to you!
That’s what I heard on Friday! My kids wanted crackers, and honestly it sounded pretty good to me too. What to do when you want a high-carb snack on a low-carb diet? Get creative!
We were already planning on having fajitas, minus the tortilla, for dinner which meant guacamole was on the menu. What is better than plain old guacamole? Guacamole with cheese! What a way to Keto up guacamole – cheese, cheese, and more cheese! And, maybe some jalapenos!
This time of year, with the end of school, planning summer vacations, packing for camps, attending recitals, baseball games, graduations, ceremonies, parties, and planning fundraisers, (Whew – makes me tired just typing about it!) we are all exhausted and out of time! I promise this is easy, and look how delicious!!!!
Cheese Crackers
First line a cookie sheet with Parchment Paper – Very Important!
Start with shredded cheese. Any kind will work – whether you buy it shredded or shred it finely yourself. I used a Cheddar and Monterey Jack blend. Use your favorite!
Make little circles of cheese and press down so it forms a “cheese pancake”. Don’t make them too thick or they will not crisp.
If you want a little spice, add a sliced jalapeño to the middle, and press into the cheese.
That’s it! Bake in the oven at 350 degrees for 10 minutes.
Allow the “crackers” to cool so they crisp nicely. Then, enjoy your carb-free snack with your favorite dip or eat them plain! I made two cookie sheets, and they were devoured before dinner!
This may not seem like the most likely post for mid-May in South Texas.
But, with the rainy weather, May being an impossibly busy month, and my recent cough due to sleep deprivation and too much stress, I grabbed from my stash of Bone Broth in the freezer to start this crazy work week off on the right foot.
So many more people are going the all-natural route in trying to head off the sickies, and one of the easiest and most comforting ways to do so is with a large cup of salted bone broth. I can tell you, this stuff is MAGIC in a cup.
I got the idea in my head that I wanted to make broth right after getting back from Colorado last year and reading about this amazing stuff. I called around to several grass-fed ranchers to inquire about purchasing bones. You would have thought I was asking to buy a white unicorn!
Finally, I spoke with a simply lovely woman who informed me that she would be having a one-year-old calf butchered for her family in the next month and would happily sell me the bones. No one had ever asked them for bones before.
During this month, while I waited for my calf bones, I went to Whole Foods and purchased a bison femur bone (They did not have any beef bones in stock). So happy I made that first batch! After that, we were completely hooked on broth.
Mrs. GrassFedCattleRancher called me back when the calf was ready, and we chatted for a while on the phone. She was curious about what I was doing with the bones, and we set up a time for me to collect my stash.
That Saturday, we set off on the bone gathering pilgrimage. When I got there, Mrs. GrassFedCattleRancher was working on her very first batch of Bone Broth. She told me after our conversation she decided to give it a whirl. When we chatted I mentioned the benefits that I had directly experienced, which included happier tummy, happier husband’s tummy, more energy, and improved skin. My skin looked like I had aged 25 years after 6 rounds of chemo.
Those bones made the best broth! After a few batches of broth, I wanted to make sure that we did not run out. I called Mrs. GrassFedCattleRancher and set up another pickup. This time her daughter would meet me in town. When I met her daughter, she literally thanked me. She told me her parents are totally amazed at what the broth has done for them. In fact ,her father, who had suffered from arthritis for decades is no longer taking his daily handful of Advil. He drinks bone broth every day, and believes it has completely changed him.
It was the best feeling to know that I had turned this couple onto bone broth, and that he was no longer putting a handful of Advil through his body every day!
Just type in “Benefits of Bone Broth” into Google and you will get:
About 469,000 results (0.27 seconds)
Here is my super simple Bone Broth recipe:
Bone Broth
Ingredients:
3 to 5 pounds grass-fed beef bones (soup bones) and/or knuckle bone
½ cup raw apple cider vinegar (ACV)
filtered water
3 celery stalks,
3 carrots, halved
3 onions, quartered
Sachet of herbs (parsley, peppercorns, thyme, rosemary, Bay leaf, etc)
Method:
Roast Bones at 400 for 30 minutes to 1 hour until fragrant
In a large stock or crock pot place roasted bones, and pour in cool filtered water to cover, Add your apple cider vinegar. Do not heat yet.
Allow mixture to rest for 30 minutes to an hour. This will allow the vinegar to pull the nutrients from bones.
Bring the pot to a boil, and add more water if needed
Reduce to a low simmer, cover, and cook for 24-72 hours – just leave it going!
With about four hours remaining, add the vegetables
During the last 30 minutes of cooking, toss in the herb sachet
Remove bones, veggie, and herb sachet (knock out any remaining marrow back into broth)
Pour broth through a strainer or cheese cloth into a glass container
Drink with generous amounts of quality Himalayan or Celtic salt, or use in any recipe calling for broth, stock, or added water.
The broth can be consumed immediately and stored in the fridge up to 5 to 7 days. You can also store in the freezer up to 6 months. We like to freeze into ice cubes so we can pop them in a mug to reheat when needed.
When reheating, bring broth back up to boiling for one minute. Enjoy!
