A weight-loss journey with Keto

On January 10th, Dan and I buckled down and decided we would encourage each other to jump back on the ketogenic diet which consists of a moderate amount of protein, mostly fat, and restricted carbohydrates. If you hung around us enough last year, we shared with you our journey when we first started in 2015. Together we lost a total of 25 pounds in 2 months! It was unbelievable since it seemed almost effortless. We hardly dined out and instead cooked our low-carb, high-fat meals at home and discovered that the foods were so enjoyable and filling, we didn’t miss eating sugar and carbs as much. Of course, I missed eating donuts with coffee and ice cream but the longer we stuck to our new lifestyle, our cravings for junk food actually curbed.

Fast forward a couple of months later, between a move and job changes, a heavy amount of stress, and an engagement (yay!) we both started drifting from our fitness goals and are now kicking ourselves in the butt for doing that. It all pointed back to our dependency on food when life gets rough. Eating ice cream for dinner had a way of making troubles melt away and made us feel like crap immediately. In the end, each time we deviated from our goal, we sold out for something cheap and it was never worth it. Needless to say, we gained the weight back and then some. We were both so tired, too worn out from long drives between 2 big cities and no fuel left in the energy bank to do anything fun. The sad thing is, this was our lifestyle and we just accepted it because we were so busy that we put our health in the backseat and pretended it would be ok. It gets worse.

One Sunday we had lunch with my parents and my mom breaks the news that my dad is pre-diabetic and his sugar levels are off the charts. The doctor was concerned that if he doesn’t change his lifestyle and eating habits soon, he’ll definitely be T2 Diabetic. This could’ve happened to anyone in my family. I am probably more prone to additional health problems since I already have hypothyroidism. I decided that there are no excuses. It was up to me if I wanted to live long and feel good. Life’s hard enough. I don’t want to drag my body through it all with shots of espresso every time I feel a little tired or gravitate towards sugar when life gets rough.

So we jumped back onto keto and holy hell I’ve been needing coffee less. Today is my 9th day on keto and I’ve lost 6 pounds. Every day is a fight and it helps to have a support to keep cheering you on. Daniel and I try to encourage each other to do better but most importantly, we hold each other to be accountable. If you’re on the same journey, I say, keep fighting! Just remember, every small step works toward a bigger goal and it will be worth it.

KCKO (Keep Calm and Keto On!)

Cinnabun Whoopie Pies

Guys, we’re only a day away from the weekend! REJOICE!

This morning I was craving for a cinnamon roll and decided to play around with some eggs, almond flour, and cinnamon and was so excited the final product came out so well.

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I whisked some egg whites with cream of tartar until stiff peaks form and then added in a mixture of the remaining egg yolks, truvia, and cinnamon. I added the mixture to a piping bag and piped what mostly looked like a cinnamon roll. I baked it at 300ºF for 25 minutes and when it cooled completely, I topped it with some cream cheese and truvia frosting and VOILA! DELISH! With only 5g of net carbs, this recipe is tasty and healthy.

Makes 4 cinnabun whoopie pies

Whoopie pies:

  • 3 eggs, separated
  • 1/4 teaspoon of cream of tartar
  • 3/4 cup of almond meal
  • 2 packets of stevia sweetener
  • 1/2 teaspoon of cinnamon

Icing:

  • 4 ounces of cream cheese
  • 1/2 teaspoon of cinnamon
  • 1 packet of stevia sweetener
  1. Set your oven to 300ºF. In a large bowl, whisk egg whites with cream of tartar until soft peaks form. In another bowl, mix the egg yolks, almond flour, cinnamon, and stevia. Combine the wet and dry ingredients and fold the mixture with a spatula until you get an even batter.
  2. Line a baking sheet with parchment. Add batter to piping bag and pipe a cinnamon bun swirl about 3 inches wide. Space each whoopie pie about 1 inch apart. Bake for 25 minutes and allow to cool.
  3. Mix the ingredients for the cream cheese icing and divide evenly between each whoopie pie sandwich. ENJOY!

 

Paleo bread 3: almond, coconut, flax, tapioca

I just really love this bread! My favorite yet since it is not too coconut-y, does not crumble, super high in fiber yet low in carbs. Holds up well in sandwiches and the texture is slightly chewy. It’s the perfect bread for toasts as well!

paleobread3

  • 1.5 cups of warm water (almost too hot to touch)
  • 2 tsp dry active yeast
  • 2 cups almond meal
  • 1 cup coconut flour
  • 1 cup flax meal
  • 1 cup ground tapioca
  • 4 eggs, beaten
  • 1/2 cup melted coconut oil
  • 2 tbsp apple cider vinegar
  • 1 tsp salt
  • 2 tsp baking powder
  1. In a large bowl, combine yeast and water and mix well. Allow up to 5 minutes to foam or bubble.
  2. Add in oil and eggs then remaining ingredients.
  3. Cover with damp towel and allow to rise for 45 minutes.
  4. Transfer dough to a greased loaf pan and bake for 50-60 minutes. Cool completely before slicing or storing.

Paleo bread 2: almond, flax, psyllium, tapioca

Paleo bread 2 is an adaptation of Paleo bread 1 but does not contain coconut. The flavor of almonds comes through the most in this recipe and is a much more dense but very low carb bread.

paleobread2

  • 1.5 cups of very warm water (almost too hot to touch)
  • 3 eggs, beaten
  • 1 tsp salt
  • 2 tbsp apple cider vinegar
  • 1/2 cup melted coconut oil
  • 5 cups almond flour
  • 1 cups psyllium husk powder
  • 1/2 cup tapioca flour
  • 1/2 cup flax meal
  • 2 1/2 tsp active dry yeast
  1. Preheat oven to 350ºF. In a large bowl combine yeast and water and stir. Allow to rest and foam for 5 minutes.
  2. Add in coconut oil and eggs. Stir in remaining dry ingredients and mix well with hands.
  3. Cover with damp towel and allow to rise for a minimum of 45 minutes.
  4. Transfer dough to a greased loaf pan and bake for 50-60 minutes or until an inserted knife comes out clean from the center.

Paleo bread 1: psyllium, flax, coconut, tapioca

Hi everyone! I’ve been baking and experimenting with different gluten-free yeast based breads as of late and have found some wonderful combinations. I want to share a recent recipe for a healthy, gluten-free sandwich bread. It’s slightly nutty and sweet from the coconut flour and wonderful when toasted and it holds great on hearty sandwiches.

paleobread1

  • 1.5 cups very warm water (almost too hot to the touch)
  • 2 tsp active dry yeast
  • 3 eggs, beaten
  • 1 tsp salt
  • 2 tbsp apple cider vinegar
  • 1/2 cup melted coconut oil
  • 1 cup coconut flour
  • 2 cups psyllium husk
  • 2/3 cup tapioca flour
  1. Preheat oven to 350ºF. In a large bowl, add warm water and yeast and stir together and let sit for 5 minutes. Once the mixture foams slightly, add in eggs and melted oil then the remaining dry ingredients.
  2. Mix ingredients well with your hands and form into a ball. Cover the bowl with a damp towel and allow dough to rise for a minimum of 45 minutes. It also helps if to leave covered in the oven with the light on.
  3. Then, transfer dough into a greased loaf pan and bake for 50-60 minutes or until inserted knife comes out clean. Allow bread to cool completely before slicing.

paleobread1.2

 

 

 

Crock Pot Al Pastor Short Ribs

Darling man and I like to buy nicely marbled cuts of meat in bulk. This pushes me to get creative with preparation and come up with different recipes. This week I made slow cooked Al Pastor short ribs layered with fresh pineapple, cumin, chipotle peppers, onions and garlic. I let them slow cook for 6 hours and by the time they were ready, we were in short rib nirvana!

After searing and ready for the crock pot

After searing and ready for the crock pot

After 6 hours of cooking

Recipe serves 6

Ingredients:

  • 3 pounds  boneless short ribs
  • 2 cups of freshly sliced pineapple
  • 1/2 teaspoon oregano
  • 1 teaspoon cumin
  • 2 teaspoons chipotle paste
  • 1 teaspoon guajillo chile powder
  • 1/4 cup white vinegar
  • 1 onion, quartered
  • 4 cloves of garlic, minced
  • salt and pepper to taste
  1. In a non-stick pan heated on high, sear the pork and brown on all sides then add to crock pot. Add in spices and vinegar.
  2. Brown onions and add to crock pot. Add in remaining ingredients.
  3. Set on high for 1 hour then set to lowest setting and cook for 5 hours.

 

Low-carb Coconut Pancakes

Apparently there is such a thing as low-carb, gluten-free pancakes and they’re made with coconut flour, eggs, and coconut milk as the main ingredients. I found these to be fluffy and very flavorful. I hope you give this a them a try if you’re craving for pancakes but still want to stick to a healthy diet.

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Low-carb Coconut Pancakes

Yields 2 servings

Ingredients:

  • 4 eggs
  • 3 tbsp vegetable oil or melted coconut oil
  • 1/4 cup coconut milk
  • 1/4 cup coconut flour
  • 1 tbsp coconut sugar
  • 1/4 tsp salt
  • 1/2 tsp baking powder
  1. In a large bowl, combine dry ingredients.
  2. Add eggs one by one and begin whisking and add the remaining wet ingredients.
  3. Lightly grease a non-stick pan on medium heat and drop the batter 1/3 cup at a time. When the bubble begin to pop, flip over to cook the other side until golden. Serve hot with real maple syrup!