Keto 101

A great starting place... Keto Basics The science behind ketosis and why it works...The Science Why do we need Fats? Hydration and electrolytes are very important...Hydration vs Electrolytes Not everyone in your life is going to be keto, but we can easily adapt... How to eat keto in a house full of carb'ers Being prepared... Continue Reading →

Fathead Dough and its Many Uses…

BASIC RECIPE Ingredients: 1 1/2 cup Almond flour1 tbsp baking powder (omit if you don’t want some rise)2 1/2 cup Mozzarella cheese (shredded)1-2 oz Cream cheese1 large Eggs (beaten) Instructions: Line a baking sheet with parchment paper.Stir together the almond flour and baking powder. Set aside.Combine the shredded mozzarella and cubed cream cheese in a... Continue Reading →

Don’t be fooled by trigger words…

GLUTEN FREE does not equal keto friendly. Gluten free only means there is no wheat gluten in a product, it can still have corn, oats, rice, quinoa, and other the other non-keto grains. Those last few words can be a little misleading, some parts of some grains are acceptable (like the fiber), but in general... Continue Reading →

Vacation and Traveling

There are lots of ways to vacation while on keto...only you can decide what will work best for you. You can even make a different decision each day depending on your plans for the day. Vacation is about fun, it’s about the experiences, it’s about the adventures, and it’s about the people you are with.... Continue Reading →

A Little About Sweeteners…

When it comes to sweeteners, there is more to it than just the carbs...GLYCEMIC INDEX counts too. Most Common Sweeteners A lot of brands add other things that can impact your glucose other that the main sweetener. Some add dextrose or maltodextrin, others (mostly baking blends) add regular white sugar, these mixes can cause problems... Continue Reading →

Dawn Phenomenon – Experiment

Everyone, diabetic or not has “dawn phenomenon”, it’s nature’s way of giving our bodies the energy we need to literally get out of bed in the morning. Without it our overnight fasting would drop our blood sugar so low, that we would have a hard time getting up and getting moving. The bodies normal response... Continue Reading →

Ultra Filtered Milk and Yogurt

I love yogurt, for breakfast, for dessert or for snacks….It’s good stuff and good for you. Milk itself is high carb, which means yogurt is also pretty high carb, especially if it’s sweetened or flavored. Greek yogurt can be lower carb, but still high enough that it becomes a once in a while treat. Yogurt... Continue Reading →

Ingredient Swaps and Substitutions

Sometimes we need an ingredient that we are out of or need a keto replacement for a commonly used item. These should help. Buttermilk - Milk and lemon juice/white vinegar replace buttermilk in most recipes. I use Fairlife milk which is perfectly ok to use and add lemon juice/vinegar to it. You could also use... Continue Reading →

Pickles or Pickle Juice

Pickles and pickle juice are popular while doing keto, mostly because the salt helps balance our electrolytes, but also because most people really like pickles. You can make your own pickles or pickle juice in minutes. You can make any refrigerator pickle recipe and just swap the sugar for sweetener (if needed). Most recipes start... Continue Reading →

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