As we prepare for our Thanksgiving Feast, I’m reflecting on the healthful choices I’ve been making to help my family, clients and patients too.
I have always made a point to learn about what I choose to put in my body, on my body and in my environment, especially when there will be children exposed to the substance or even the patients that I treat. I appreciate how my affiliate company dōTERRA ensures the purity and quality of our essential oils by sourcing the plants from their indigenous origins and certifying pure therapeutic grade before bottling the oils for my wellness clients and my family.
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I’ve heard so many people form opinions about keto without ever trying it. “Isn’t it like Atkins?” “Do you eat bacon all the time?” “Isn’t it too acidic? Like ketoacidosis?” “You can’t eat a keto diet for more than a few weeks right? It’s not sustainable.”
My questions would be, “have you tried keto?” “Have you seen the benefits of eating high fats, moderate proteins and low carbs?” “Have you felt the more sustainable energy and focus from eating more satiating fats rather than the crash after consuming high carbs?”
Could we actually change our brain function just by the food we eat?
The first time I heard about a ketogenic lifestyle was from the parents of a patient we served on our pediatric rehab unit at the hospital. It was a challenge for our doctors, dietitians and kitchen service because of the big changes in percentage of macronutrients and how his parents scheduled his intermittent fasting: breaking his fast around 11am-12pm, rather than the typically served 3 meals a day, starting with a sugary cereal on the 7:30am pedi breakfast tray line. But the goal for ketogenics was to help manage the child’s brain function due to seizures.
Whoa... Could we actually change our brain function just by the food we eat? Just think about the morning after you decided to eat a chocolate croissant for breakfast, or a sugary venti coffee drink. There’s that initial “high,” then a big fat crash soon after, or even prompting cravings for more sugar. Then the dreaded bloated feeling for hours. Sugar/carbs = quick burn = left over storage of FAT = inflammation. Yuck!
But how do we get more healthy fats into our diet? How can we really eat more fat to burn fat?
First things first - reduce your carbs to <10% of your plate. Then add extra fats. Like on my plate in this picture, I seared the steak in healthy avocado oil and browned the peaches, onions and shishito peppers in clarified butter. Simple seasonings with Himalayan pink salt for healthy electrolytes and a sprinkling of heat to boost metabolism from the ground chili pepper seasonings from Sun Basket.
Another healthy way to boost the fat burn, aka “ketosis,” is to drink Ketones first thing in the morning or right before a work out. Then, sip on a tall Keto Coffee, loaded with MCT oil, grass fed butter and collagen for protein. Even better, add a scoop or two of alkalizing Greens Chocolate to your Keto Coffee to get that balance of magnesium and potassium from the nutrient rich 52 herbs and superfoods. Lastly, take an Omega-3 Fatty Acid every day to supplement the healthy fat we lack from the American diet. Are you taking notes yet? Grab a pen.
Tap open the photos below to find out more information about these nutritious supplements.
Although nutrition is the key to get fit, we still must find time for exercise. Our bodies need to feel alive and take advantage of the fat burn. We need to challenge ourselves physically so we are not just surviving, but rather thriving. I realized this recently and started a #GetOffYourAssChallenge - 30 days of daily fitness with no excuses. Even through the pain in my foot, I found time to improve my strength, flexibility and endurance through different yoga series that challenged me both physically and mentally. To this day, my daughters will ask, “mommy are you doing your yoga today?” This body is still blessed with the ability to take on a daily challenge. No excuses. Keep thriving.
So now I’m on a roll with ideas to blog about. Most people ask me for recipes that I’m posting on social media, so I thought that I would curate a lovely collection on my blog site. Going keto is not an easy task. But for many of us, we have been blessed with insight and creativity to take our everyday foods to to next level by making them “ketofied.” I’m sure this word will soon be in Webster’s or wherever people are searching for meaning in the English language. Bastardized or not, I love using words like this because it shows us in print form exactly what it means.
Keto Creamer has been a staple in my home since we first released our whole nature-based Keto line. I love the versatility for using it with my fresh brewed coffee to the savory dinners and even keto desserts. Today, I recreated one of my favorite coffee shop favorites - cappuccino! Super yummy and filled with healthy fats like grass-fed butter and medium chain triglycerides to keep my body burning fat for fuel. Plus some added natural collagen to help build strong hair and nails - keeping me on point with my salon appointments for sure!
Tap the photos above to learn more about how your body will LOVE Keto Creamer!
On with the recipe...
Keto Cappuccino - achievewithaimee.com
2 shots of hot espresso
4-6 oz hot water (less liquid for creamier consistency)
1 scoop Keto Creamer
Make your espresso to your desired boldness and strength and add to the bottom of your favorite mug. Add 1 scoop of Keto Creamer to your hot water and whip with a frothing wand (I get mine from Amazon or Target for $6). Pour whipped creamer over espresso and enjoy!
• Substitute unsweetened coconut milk or almond milk instead of hot water as a base of extra healthy fat for the Keto Creamer.
• Add your favorite natural sugar-free sweetener to the espresso. I prefer Monk Fruit, Stevia or erythritol.
• Top with a zero sugar whipped cream for added healthy fat! Super ketofied!
Yes, it’s been awhile since I posted a blog update. A list of excuses run through my mind - I’m working at the hospital a lot, my kids are transitioning to the end of the school year, my business is booming and keeping me busy, I’m doing more live video posts, I’m working out more, etcetera, etcetera. Phoney baloney nincompoop kinda fairy dust....
Today compelled me to reach back to this platform that I ignored for way too long - more than two months! ¡Qué horible! So what gave me that push to write again? Of course, a yummy recipe! How could I resist?
Really, I’m preparing some thank-you gifts for my daughter’s teachers for the end of the school year. The transition to warmer weather inspired these gifts, so I wanted to pull together a beautiful insert with their healthy goodies and sinful treats (yes, no need for balance, just blend). So I whipped up this creamy afternoon keto snack using some of the ingredients I added to each of their gift bags. Each ingredient already on hand in Kusina Adamos.
My goal is not necessarily to balance, but rather to blend.
My simply yummy and healthful recipe includes ingredients that I would use every day from my local grocery store, some ordered through my monthly discounted autoship from my health and wellness company.
Tap the photos above to find links to each product info. Yes, I can hook you up with a discount too.
I used Greens Blend Berry which has matcha green tea blended with 52 alkalizing herbs and superfoods for a gentle detox to rebalance my ph every day. The Keto Creamer has MCT oil and grass-fed butter, the healthy fat I need to keep me in ketosis to burn fat all day long and improve my focus. Plus, I must mention this buttery creamer has added collagen to keep my hair, skin and nails youthful. The unsweetened coconut beverage helps me keep the sugars at bay unlike those found in dairy products. Believe me, I get plenty of dairy from all the cheese and cream I add to my plate. My goal is not necessarily to balance, but rather to blend.
Greens Matcha Keto Latte - achievewithaimee.com
Recipe makes one serving.
1 cup unsweetened coconut beverage
1 packet Greens On The Go Blend Berry
(You can substitute 2 scoops of Original Greens Berry for added probiotic benefits.)
1 scoop Keto Creamer
Add all the ingredients together in a blender bottle, shake vigorously and pour over a glass of ice.
A new friend of mine asked me today if Home Chef was a part of my business. Yes, I have offered it as an add-on while mentoring my friends to reach their health goals and I get to give them a discount on their food too. Why? Because I think people use the excuse that they “don’t have time” to eat healthy as a reason they fail at reaching their health goals.
Dr Hyman reported that Americans spend more time watching cooking shows than actually cooking. I was one of those Americans. I LOVE COOKING, but I suck at meal planning. So, Home Chef helps me cross that off my list of excuses by delivering whole food ingredients to prepare healthy wholesome meals in my own kitchen. I hope that some of my friends will try it and actually start to enjoy time in the kitchen like I do. Why not bring naturally vibrant flavors to our families’ palates without wasting time spent wandering aimlessly at the grocery store, even if only a few nights a week? Shopping with Home Chef takes 1 tap to open the app and 2 more to edit my weekly cart. I’ve even found ways to amp up the nutrition of each bite by adding my own pantry items to dishes, like avocado oil and Keto Creamer. Adding healthy fats to our dishes help us feel fuller faster and still benefit from the essential nutrients our bodies need for long healthful living. I mean, if I have 40-50 more years left in this body, I might as well give it the right fuel so it can operate on more efficient energy (man, I might as well head out and hug a tree or buy a Tesla).
Speaking of trees and other naturally healthy things, some of these essential nutrients are hard to load solely from the food we eat. Maybe healthy life would be easier if we lived on a farm or went fishing every day like they do in healthy Okinawa, but our current urban lifestyle fails to offer these benefits. So, supplements (like It’s Vital Omega-3s and Greens Blend) are vital for a healthy lifestyle. Our bodies thank us for these nutrients that continue to help us survive the flu season this year with less sick days (minus the flu shot that we received in previous years).
But we have to consider what makes our bodies less resilient - hence placing us in positions to seek the recommended immunizations once a year. Thankfully, our physicians did not discourage our choice to opt-out. Of course there are viruses - with two kids in school, tow parents working in hospitals, icky boogies do come home. In previous years, we spent random weeks keeping our kids out of school for days, staying home sick and miserable. But I’m happy to say that our bodies did a great job fighting off any potential predators to our immune systems this season. Maybe spending a day home with fever - a healthy fever that actually proved to fight off the bad bugs. What if we choose more of the wrong foods (like those that are inflammatory or causing sludge in the gut)? We could potentially block our ability to absorb the essential nutrients that we need to fight disease.
Are we really getting better at fighting off diseases? I hope so. Dr Hyman wrote how humans are so adaptable that we can reprogram our cells with the right nutrients and exercise to reduce the risk of inheriting the diseases of our family members before us. Could we even stop the cycle of passing on those diseases to the next generation? Imagine that! Mind blown! Nerd alert!
Time will only tell if all our efforts are worth it. So far this week, I’ve found beauty in a seared mojito pork chop with arugula salad, even surprised that my children loved the chili-lime salmon with all it’s healthy Omega-3 fatty acids, and enjoyed a new way to prepare roasted chayote - my new favorite high fiber veggie.
Can we really treat ourselves guilt-free? I’ll settle for reduced guilt.
Want to try Home Chef?
The search for healthy supplements...
Since I started this ketogenic lifestyle back in October, I’ve been challenged with cultural issues. I’m an American-born Filipina, and our family loves RICE. If anyone has read anything about ketogenics, rice does not fit the bill. It’s straight-up carbs. Yeah it’s gluten-free and all, but it’s still high carb. 1 cup of steamed white rice has 45g total carbs and only 1.2g of fiber. Dang - not keto friendly at all. It ends up converted into sugar and stored as belly fat. Boohoo.
Childhood memories of champorrado...
Then, we have our childhood favorite breakfast at Auntie Baby’s house on a chilly Saturday morning in San Francisco after a Friday night sleepover with my cousins. The smell of sweet sticky rice porridge as it’s stirred lovingly in a pot on the stove with swirls of chocolate Nestle Quick... Dude, never even crossed my mind that this could be made into a keto-friendly dish. Until I read about “noatmeal.” What in the hell is that?
Well, I read this guy’s blog about using chia seeds and flax meal to create a warm morning breakfast “noatmeal” minus the inflammatory carbs like oats and sugar. I tried a version of his recipe with chia and almond flour and voila! It was DELICIOUS! Plus some extra high-fat-low-carb toppings like ghee and stevia (and even a spoonful of unsweetened whipped cream). This soon became a quick grab and go “noatmeal” to take to work when I break my fast around 11am. Plus my daughter likes it too! Until she realizes the powerful “movement” of all the fiber in the chia. It might be wise to split this into 2 servings for the kids.
Not your Auntie’s champorrado...
No disrespect to Auntie Baby. I love that sweet sticky chocolate porridge (yes, I would lick my bowl... and the pot she used to cook it if no one was looking). But unfortunately, if I ate that everyday I would be as big as a campervan, with diabetes, hyperlipidemia and hypertension on the way. 30g carbs, 2g fiber and 19g sugar. Ugh! So I was truly inspired to create a healthier version but keep the same concept of a warm and soothing chocolate porridge for those chilly winter mornings.
So here’s what I did. I reached up into my cupboard and found some chia seeds, coconut flour, and erythritol. I found some unsweetened coconut beverage from Trader Joe’s for the “milk.” Then added even more nutrients: Keto Creamer to pack a healthy energy punch from the MCT oils, grass-fed butter and collagen, plus Greens Chocolate for a mocha-like sweetness and a balancing superfood blast. Stir altogether in a small pot over medium heat and there we have a healthy version of a childhood favorite. Toppings are optional, but in this picture, I shaved 100% cacao on top and sprinkled an extra spoonful of erythritol.
*Disclaimer: 100% cacao is seriously bitter if unsweetened, kinda like chewing on melted coffee grounds. Bleh.
So I hope you try this recipe and love it like I do. Tell Auntie Baby I’ll still eat her champorrado - just because I love it when she cooks for me. Love you Aunt B!
Ingredients: (1 adult serving, two servings for the littles)
3T chia seeds
1T coconut flour
1 cup unsweetened coconut beverage (or any low carb milk of your choice)
*Use less liquid if you prefer a thicker consistency.
1/2 scoop Keto Creamer
1 scoop Greens Chocolate
*Optional High-fat-low-carb toppings
Combine all ingredients except for the toppings in a small pot over medium heat, stirring frequently. It will congeal quickly! Once the chia seeds have plumped up and thickened, remove from heat, serve in a small bowl and add toppings.
Combine all ingredients except for the toppings in a microwaveable container with a lid. Cool in the fridge overnight. When ready to serve, pop in the microwave for 1-2 minutes or until your desired temp. You can eat it cold on the go too. Feel free to loosen it up with a little more liquid as needed.
Shaved cacao, erythritol, stevia, ghee (clarified butter), grass-fed butter, chopped nuts, low-carb chocolate chips, unsweetened whipped cream, coconut flakes, blueberries, extra sprinkle of Keto Creamer, and more if you’re so inspired!
Nutrition facts (without toppings): 19
Where to shop for these special ingredients?
The ketogenic lifestyle can be difficult for many to maintain, or even just to get started. I have my own set of challenges - when they say, “the struggle is real,” believe that. Just as anything else that requires change, it’s not easy. But we all struggle with discipline - it’s the best way to be consistent and produce results.
Even the scientists over the years that have been studying ketogenics found it difficult to even report their findings to their colleagues who have been promoting a low-fat-high-carb diet since the 1960s. Unfortunately, we seem to have gotten our macros all screwed up. Generations of people on this harmful diet of replacing fats with carbs are now 2/3 overweight and 1/3 obese. These are devastating facts.
The science behind healthy fats.
Science has been proving that healthy fats are essential. This is not a new concept. They’ve known this since the beginning of the low-fat diet craze but didn’t report it. Why? Well, the food industry jumped on the low-fat wave and had a lot of financial investment in the research reporting limited findings.
So what are ketones anyway? Ketones are considered “the 4th macronutrient.” When we follow a ketogenic lifestyle, we burn fat for fuel. Ketones are the healthiest most powerful fuel source for our bodies. Compared to carbs, ketones offer us 38% more energy and only produce 1/10 of the free radical damage that carbs cause. As Dr. Don said, ketones “slow the aging process 10 times” longer than carbs. (Yes, I’ll eat more fat if I can feel and look younger!) Dr Don first learned about ketogenics in medical school for treating childhood epilepsy - healthy fuel for the brain. They also found cancer cells love sugar and carbs - those cells don’t do well with ketones. Ketogenic diets are also found in helping reduce the risk of early onset dementia.
Carbohydrates still break down into sugar. Excess sugar can be toxic. Know anyone with uncontrolled diabetes and dependent on insulin? I bet their doctor told them to eat a low-carb diet. But do they really understand how to do it? Maybe a ketogenic diet could help.
Ketones allow us to have more energy and more focus - yes our brains are made up of mostly fats and prefer them! Plus, when we focus our diet on fats rather than carbs, it takes less to feel full and we are less hungry. (Google “satiety.” It’s an amazing feeling when you focus on fats first.) Mind blown yet? I know mine has been day after day, researching the ketogenic lifestyle.
we must focus on our diet and create an awareness for how our bodies respond to certain foods.
Let’s talk about diet. Our diet is composed of everything we put in our mouths for nutrition. In order for anyone to follow a healthy lifestyle, we must focus on our diet and create an awareness for how our bodies respond to certain foods. An ideal ketogenic diet focuses on measuring our daily intake of macronutrients in these percentages: 70/20/10 - 70% fats, 20% protein, 10% carbs. Unfortunately, sugars take up a lot of that carb intake. So what should we do with sugar? Avoid it like the plague. Again, it’s not easy to do, but I do have some strategies to get us through some of those cravings in the beginning phases of this lifestyle. (I’m gonna plug my Pinterest page here. I have some fabulous low-carb treat recipes pinned.)
Why should we avoid sugar? Mainly due to the inflammatory nature of this nutrient. (I’ve said this before, “sugar makes me fat.”) So, avoiding added sugar is key, but also taking a look at “natural” sugar from certain fruit and minimizing it to that 10% intake per day. I actually like to snack on berries which are probably the most keto-friendly fruits that also pack a punch of anti-oxidants (yes, focusing on that less-aging factor again).
it’s not about giving up carbs. It’s about choosing the right carbs and how to eat them.
Some people say, “I can’t give up carbs right now.” I get it. Remember, we have been taught these carb concepts for generations. But really, it’s not about giving up carbs. It’s about choosing the right carbs and how to eat them. Us keto-folk talk about “net carbs” or “digestible carbs” which we try to keep to that 10% of our daily intake, or 20-30 grams per day (sometimes up to 50g, but keep those days to a minimum and catch up on healthy fats). To calculate net carbs, take total carbohydrates in grams and subtract the amount of fiber in grams. So, the more fiber we have in what we eat, the less digestible carbs processed in our systems to go into storage. Then what happens? Less carbs in storage means our bodies will turn to fat stores for fuel. Ding ding ding! Winner winner! Science is fascinating...
Omega-3 fatty acids are the most ideal, but also lacking from the American diet.
What about protein? Consume in moderation of course. We want our bodies to turn to burning fat for fuel, not proteins. Especially grass-fed beef and fish like salmon which are both high in omega-3 fatty acids - essential fats for heart and brain health. “Essential” means we need to add this to our intake to stay healthy.
But all fats are not created equal. Omega-3 fatty acids are the most ideal, but also lacking from the American diet. (I think Japan has the highest intake of omega-3.) We often find more omega-6 fatty acids in our diet, and even the dreadful transfats found in processed foods and vegetable oils (mostly hydrogenated for better transport and shelf-life). Just say “NO to transfats” and balance out your omega-6 by eating more omega-3. Forget about what they’ve said about saturated fats - we actually need them, but of course the healthy kind with light fluffy LDL particles... Are you still paying attention? When in doubt, take an omega-3 supplement. Your heart and brain will thank you.
MCTs and MCFAs
You can also supplement your diet with MCT oil. Medium Chain Triglycerides (MCTs) or Medium Chain Fatty Acids (MCFAs) do not raise unhealthy cholesterol levels. We metabolize MCTs more efficiently for fuel, the process we call ketosis. MCTs and MCFAs can be found in coconut oil and coconut milk. But if you’re like some of the folks in my family, the flavor of coconut oil does not always agree with the dish you want to cook. So, we turn to other healthy oils with mild flavors like avocado oil, or consume other products like Keto Creamer, Keto Coffee, grass-fed butter, clarified butter aka “ghee,” unsweetened coconut beverages, etcetera, etcetera...
It’s a daily process...
How can we optimize this whole ketosis process? Can we really burn fat for fuel and focus? Can we maintain it with just diet? Of course we can! But we all have our challenges. Luckily, there are ways that we can supplement our ketones throughout the day. Here’s an example of how some of us use diet and supplements to burn fat for fuel every day:
7:00 am - Wake up after fasting since 7pm the night before. Take Ketones to jump start ketosis. Get ready for the day (meaning brush your teeth, get dressed, work out, whatever...).
8:00 am - Drink Keto Coffee or add Keto Creamer to a cup of coffee or any other healthy morning beverage. You can add Greens Chocolate to your coffee (or other flavors of Greens shaken with water) for the added nutrient boost.
10:00 am - Snack time. You can add vanilla or chocolate vegan Shake to almond milk or coconut beverage.
12:00 pm - First meal of the day to “break your fast.” I love eggs, avocado, low-carb high-fiber veggies like leafy greens or squash/zucchini. I also like to add extra fat in many ways, mainly sour cream, cream cheese, or cook a warm lunch in avocado oil.
3:00 pm - Snack time again. You can also drink Keto-Go for that afternoon slump or for a preworkout boost without the jitters.
6:00pm - High fat low carb dinner. Again, focusing on healthy oils when you cook and healthier proteins. High-fiber low-carb veggies to round out your plate. If you decide to have a treat, watch out for those carbs. When in doubt, take Fat Fighter 15-60 minutes after that last bite.
Allow carb-cycling days at least once per week help to “remind” our bodies how to process carbs. I would still focus on high-fiber carbs to reduce the storage-factor. We can all use a day to reload and reward ourselves.
We all share about the good, the bad, and the ugly of ketogenics.
It is still a daily challenge to maintain this lifestyle, but it gets better. You’ll feel more energy, less cravings throughout the day, and satisfied with only small amounts of food. You’re grocery bill might even be smaller because you consume less (well, I may have to do a separate study on that). But what has helped me through this has been my Keto Lifestyle Challenge group. These people are so supportive. We all share about the good, the bad, and the ugly of ketogenics. Many of us are still newbies and don’t know what the hell we’re doing. Some of us experience the “keto flu” or keto-adaptation while going through sugar withdrawal. But those of us that have found our stride will share what’s working - something I’ve appreciated throughout this process, especially since no one else in my home has gone keto. Yes, our family is a bit lower carb now, but my kids still love rice, toast, and a small sugary treat every day. I still offer plenty of healthy fats in every meal and my kids get to have omega-3 supplements with their vitamins too.
Stay tuned for more to share about healthy fats soon. Something I like to call “fat facts”...
Christmas has come and gone. We were blessed to spend time with both sides of our family two days in a row. We even got this lovely new gadget for our kitchen - the Instant Pot. I admit, I have been eyeballing this fancy device while scrolling my friends’ profiles on social media and even added it once or twice to my Amazon shopping cart. But I often missed the dang sale everyone raves about. Luckily, my sister-in-law kindly thought we could use one in our kitchen, so here it is finally as a Christmas gift!
But unfortunately, with this season also comes the dreaded viruses that plague family households. My husband came down with a sore throat and congestion. Then a few days later, passed it on to me. On a positive note, his illness prompted me to try out my new toy for some scratch-made chicken soup before I even showed any symptoms. So, my girls joined me on an adventure through our favorite Trader Joe’s for some quality and affordable ingredients. The night before, I sifted through a bunch of Pinterest recipes and decided to combine two that I thought would help a newbie like me get it done... quick-style. But as everything goes in Kusina Adamos for the first time, we were literally running out the door to piano lessons while I set the timer on the IP after adding the final ingredients to cook.
First off, I was pleasantly surprised to find how clear the broth appeared. I learned that since the IP has no “bubbling” in the broth due to the pressure while cooking, the broth will remain a lovely glass-like liquid “au jus.” The herbal fragrance permeated my entire house that evening and throughout the next day. But yes, venting the pressure literally freaked out my kids - they’re a bit sensitive to loud noise, so plugging the ears worked just fine. I think I was a bit freaked out too and waited a few extra moments even after the last of the steam escaped before twisting the lid open. (I recommend having the kids steer clear of the pot when venting and opening.) Then, voila! Full-flavored chicken and veggie soup to heal our broken noses and soothe our souls.
The original recipes that I combined came from a gluten-free blogger who shared her Jewish grandma’s recipe. The second recipe came from an Instant Pot blogger - so helpful for someone who knows nothing about pressure cooking. I think I could omit the Worcestershire sauce that came from the IP blogger’s recipe (I think it turned off my kids from eating the whole bowl). Note to self: listen to grandma and keep it simple. But your family may think differently, so adjust as needed. Also, there are more Keto-friendly versions that I would like to pursue. In this case, I would just reduce the amount of carrots and celery to cut the carbs, as well as keep the skin on the breast and thighs as needed for increased fat. You could even swap the carrots for some type of gourd like squash or zucchini. Regardless of the future modifications, here’s how I pulled it together.
(Tap open “Read More” for recipe...)
Getting started is probably one of the hardest things to do when we want to make a change. You can have all the internal motivation you need, but what is even better is if you have a PLAN.
Here’s a great example of one week worth of keto (ketogenic) meals and snacks. Of course, you can modify the foods to keep it interesting week by week or day by day. The skeleton is designed to keep you focused on the portions that keep your macros lined up for optimal ketosis - burning fat for fuel.
Personally, I would switch out the coffee for Keto Coffee - already bumped up with healthy MCT oils and grass-fed butter, plus collagen for a boost of healthy protein. Add 2 scoops of Greens Chocolate to your morning Keto Coffee for a 52-superfood nutrition boost, alkalizing balance and gentle daily detox. *Information for both Keto Coffee and Greens Chocolate can be found in my SHOP.
Also, intermittent fasting is quite effective for boosting ketosis, so holding “breakfast” to later in the morning can optimize your results. Dedicate 8 hours of wakefulness to nutrition, and the remaining 16 hours to fasting and hydration with water. For example, have your first meal at 10 am and your last meal at 6 pm. Is this a crazy concept for you? Well, another way to intermittently fast is to only eat 5 days out of the week and dedicate 2 full days to fasting and hydration. The choice is yours.
Following a ketogenic diet for a healthier lifestyle can be an abrupt change to how you eat and feel about eating. In any case, sometimes the “abrupt” nature of changing your lifestyle is what you actually need to see CHANGE. It’s really not about the diet you choose or the products you use - I’m only recommending diet options and healthy products to optimize the results you want to see. It’s really about how dedicated YOU are to making a change. Complacency is detrimental to any change, period. But if you’re happy about where you are with your health goals, you’re probably someone that doesn’t need my help. But, maybe you’re the next person to join my team to learn about how to help others jump on the healthy bandwagon with you.
Keto-Friendly “Spaghetti” in Creamy Cheese Sauce
Another yummy keto friendly dinner in Kusina Adamos!
My kids wanted pasta for dinner, but we all know how pasta is not for us keto folks. My kids got their penne with cheesy sauce. Mama got “spaghetti” zucchini with the same high fat cheese sauce. It will look a bit loose and watery. You may opt to sprinkle a thickener like xanthan gum, but i did not. Overall a super easy Keto-friendly meal with spot on nutrients and macros - and we don’t have to reinvent dinner. Believe me, there are measurements in this recipe, but I eyeballed almost everything. No one’s perfect.
Here’s what’s in it:
3 cups spiralized zucchini (premade from the produce section)
3 tsps clarified butter
1-2 cloves garlic, minced or crushed
1/2 cup heavy cream
3/4 cup mozzarella, shredded
3 tbsps Parmesan cheese
salt & fresh ground pepper (I like to grind pink salt for a fuller flavor)
*Makes about 3 servings.
In a medium size saucepan over medium heat, melt the clarified butter to a nutty fragrance. Sauté the garlic 1-2 minutes. Add the heavy cream and cook a few minutes until bubbly. Salt and pepper to taste. Mix in the “spaghetti” and let it sauté 3-4 minutes. Take off the heat and toss in the mozzarella (it will thicken a bit). Serve in a bowl with a sprinkle of Parmesan on top and enjoy!