Flourless Chocolate Muffins

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These muffins are so good that even my kids love them!¬† They are keto-friendly and gluten free.¬† I found the original recipe here¬†https://peaceloveandlowcarb.com/keto-chocolate-muffins/ on a sidenote: I will always share my original recipe sources unless it is completely original.¬† I think it’s common for bloggers to plagiarize other bloggers but I don’t roll that way.

I just changed the recipe a bit to suit our needs but the basic recipe rocks.  The muffins are flour free and packed with protein, nutrients and fiber but have a taste and texture almost identical to chocolate cake!

You’ll need-

  • 1 1/2 cup natural creamy peanut butter
  • 2/3 cup natural low-cal sweetener (like monk fruit or erythritol)
  • 3 tablespoons unsweetened cocoa powder
  • 2 tablespoons peanut butter powder
  • 3 large eggs
  • 4 tablespoons melted salted butter
  • 3 tablespoons water
  • 1 1/2 teaspoons vanilla extract
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt

Melt the peanut butter and butter together till soft in a microwavable bowl.  Add the rest of the ingredients and blend till well mixed.  Spoon into greased muffin tin and bake at 350 for 12-15 minutes.  Be careful not to overbake!!  It will dry them out.

You can add in low carb chocolate chips but they don’t need them.

These muffins are delicious dipped into coffee or fairlife filtered milk!!  And they are so good even your kids will eat them up! 20180508_07134956793713.jpg

Frozen and Cheating

It hasn’t been a great week.

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My oldest son, definitely sums up the week!

In the spirit of being transparent and real (keep it real!)- I’ve been cheating left and right.¬† Popcorn.¬† Easter candy.¬† Chocolate bunnies.¬† I’ve been on the cheating train and that train is a crazy one.¬† In my defense, it has been spring break week.¬† It has also been snowing, freezing, windy and nasty.¬† So I’ve been pent up with three kids with serious spring fever.

We’re not going to kill it 100% of the time.¬† I am working on viewing myself with a bit of compassion, honesty, and of course- humor.¬† I stepped on the scale yesterday to face the music and thankfully, it wasn’t as bad as I feared.

I got super strict with my carbs again and got that rush of ketone-energy that I’d been lacking.¬† The problem with the diet is that it only works as long as you follow it!!

I’ve found that the more I cheat, the more I¬†want¬†to cheat.¬† I just need to be super strict, and it is actually easier.¬† Because a “few” sips of my kids chocolate shake turns into a few chocolates turns into gummy bears turns into feeling awful… you get the idea.

It doesn’t help that my husband thought it’d be a good idea to stock up (and I do mean STOCK up) on clearance Easter chocolate and candy because it was 70% off! ūüėí

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I’m not kidding!!!!¬† This isn’t even all of it!

But honestly, as long as I’m being super strict, the cravings disappear and I can ignore the obnoxiously abundant supply of chocolate-covered peanut butter in my pantry.

It really boils down to getting back in touch with your goals.¬† Then you can decide, is it worth it?¬† Then you just do it.¬† Succeeding long term requires a mixture of being honest with yourself but also giving yourself grace… and believing that you are worth it.¬† That your health should be a priority.¬† Because junk food may taste good but it isn’t worth it.¬† Because feeling good is better than momentary indulgences.

Easy Keto Hot Chocolate

I hope you all had a wonderful Easter.¬† I did.¬† From a diet standpoint I decided it would definitely be a cheat day.¬† I enjoyed a cheesy ham and potato casserole, fruit, and gluten free double chocolate chip muffins.¬† It was delicious and wonderful but I’m definitely ready to get back on track!

One of my favorite (quick and easy!) treats lately has been my keto coco, or hot chocolate.¬† You can get the flavor (and comfort!) of hot chocolate without cheating….20180402_085253.jpg

and get a potent serving of antioxidants and a decent source of protein, but more importantly- a chocolate fix!  And only three ingredients!

I tolerate milk so I heat up about 1 cup of fairlife filtered whole milk and then whisk in 2 heaping tablespoons of cacao powder and about 1 1/2 tablespoons monk fruit sweetener.  You could easily adjust up or down depending on the sweetness desired.  You could also add in some concentrated coffee or espresso for an energizing, polyphenol-packed mocha!

This cocoa tastes like the real deal but only clocks in at 10 net carbs and 290 calories.

Great for days when it’s “spring” but you live in Minnesota and it’s still freezing out!¬†¬†e223bc53a9eb36de358f18f3995b1dbd

Owning Your Health

After realizing I had some symptoms of hypothyroidism I did a lot of research.¬† Aha, that explains the disappearing eyebrows and my growing coffee habit.¬† Because I did a fair amount of research I also learned that most people go undiagnosed because many doctors still only test their T4 hormone- which is more indicative of pituitary gland function than thyroid health.¬† This¬†video¬†by Dr. Ken Berry is particularly helpful.¬† It’s a bit long but really worth it.

So when I went in to get my numbers checked I politely¬†insisted¬†on getting my T3 levels checked as well.¬† It’s so important to remember that your doctor is working for you.¬† If you spend a couple hours researching a concern before you go in, you may (unfortunately) be better educated on that topic than your doctor.¬† There’s no need to be arrogant but be clear on what you want.¬† If I had just my T4 checked, like she suggested- my results would have come back normal.¬† But I told her I wanted to check T3 and that is where the problem was revealed.

I learned that T4 results can be normal for years while a patient is still suffering from hypothyroidism and that testing T3 is far more accurate.¬† I was able to look over some old results.¬† I had went in a couple times a few years ago to get checked out, because I was feeling tired.¬† They only checked my T4 at that time, which was “normal”.¬† We are really privileged to live in this day and age when there is so much information available at our fingertips.¬† It just takes a bit of time and being proactive to educate yourself.

I also learned that the typically prescribed medication; synthroid, only addresses boosting T4 levels.¬† Many people go on it and don’t feel any better.¬† The natural (and superior!) option is taking dessiccated animal thyroid.¬† With animal thryoid, you get all four thyroid hormones in a natural form.¬†¬†The article¬†goes more indepth on the benefits of natural thyroid over synthetic.¬† Doctors have been treating patients with dessiccated thyroid for over a century.¬† So guess which option I’m embracing? ūüėõ

Did my keto diet cause my hypothyroidism?¬† I don’t think so.¬† I’ve had symptoms for a long time.¬† I used to boost my energy with a lot of sugar and caffeine.¬† Maybe since cutting out the sugar I’m just feeling the effects more.¬† I had¬†hyperthyroidism as a young adult and a doctor told me then my thyroid would eventually burn itself out and I’d become hypothryoid as I got older.

Treating and medicating yourself may be a bit too much for some.¬† And it has it’s risks, for sure.¬† You don’t have to “prescribe” yourself anything but you can still take steps to be proactive in achieving your best health.¬† Don’t look to the doctor for a pill for everything.¬† If you can lower your cholesterol with oats and bergamot, why not do that over taking a pill with a laundry list of side effects?¬†¬†dreadzen2

Anyways, much love guys and thank you for reading and hanging out with me on my journey! ūüėė

 

 

Fasting and Reeses

Sorry it’s been so long since my last post!¬† Juggling kids, work, life can suck up all my time or at least whatever creative energy I might have had ūüėČ

In my last post I mentioned feeling tired.¬† I was worried that my diet could possibly affecting my thyroid function.¬† I started researching it right away and doing little things to help my thyroid out.¬† I bought some brazil nuts and I’ve been eating a few a day.¬† Brazil nuts are SUPER high in selenium (one nut has 100% of your daily needs!) which helps you body convert your T4 hormone to the active T3 version.¬† I’ve also been taking a supplement which naturally supports thyroid function.

But since I’ve had a lot of issues with my thyroid in the past, I went in to get it checked out- just to cover all my bases.¬† Like just went in, I still have the bandaid on my arm!¬† While I am¬†all¬†for googling symptoms I also really believe in working with a doctor when you’re treading into the deep end.¬† Because otherwise you could just be shooting into the dark and completely missing your target.¬† I’m also checking my vitamin D and iron levels, because in the past I’ve been anemic and deficient in vit. D.¬† I supplement but it’ll be nice to know if my levels are optimal.

I did throw in some high carb days to see how that would affect my energy.¬† Yes, I had copious amounts of butter chicken and may have binged on some Reeses easter eggs!¬† It was super fun eating those foods but it really didn’t do much to boost my energy levels.¬† I know, I know, I shouldn’t be carb-cycling with reese’s.

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This is me, people

You’re so right.¬† I guess when I go off the wagon I do it with a gusto.¬† There¬†is¬†a wrong way to eat a reese’s and it involves eating an excess on an otherwise very low-carb diet!

So I’m back on strict keto and doing pretty good.¬† The next thing I want to try out is intermittent fasting.¬† I’ve shied away from fasting because, really; who likes being hungry?¬† I like my food!¬† I don’t like going without it, not even a little bit.¬†¬†However,¬†there are very compelling reasons to integrate fasting.¬† The main being that fasting for at least 16 hours induces a huge increase in your cellular¬†autophagy ¬†When your body isn’t working to digest food it can focus on deep cleaning on a cellular level.¬† Autophagy is the process by which your body intelligently kills off weak cells and cleans out the cellular clutter that is mucking up your system.¬† This is crucial for your health.¬† So crucial that it can not be overstated.¬† Our bodies are meant to fast and have breaks from food so that they could function optimally.¬† For everything from healthy aging, to disease prevention, to beating cancer… we need and want regular autophagy to be happening.¬† And fasting is one of the most powerful boosts you can give your body.¬† You want to shoot for 16 hour periods every other day.¬† You can have black coffee and tea but any calories will break the fast.¬† I’m going to try starting my fasts in the afternoon so that I can break them mid-morning.¬† Like from 5 pm to 9 am.

Thanks for reading and I hope you all have a wonderful weekend!

Cycling in Carbs

Disclaimer: I’m just trying to figure this all out as I go.

Lately I’ve been feeling¬†really¬†tired and rundown.¬† This past week I’ve had that awful zombie-esque feeling I get sometimes.¬† Lupus and auto-immune disorders run in my family.¬† My grandma died young and a major factor was her lupus.¬† Because of my genetics and family history, my body is just incredibly sensitive to inflammation.¬† If I eat something inflammatory, I’m feeling it,¬†big time.¬†¬†The chief inflammatory offender being gluten, of course.¬† But also carrageenan, soy lecithin, MSG, preservatives….

It keeps me eating a mostly clean diet, so it’s good in that sense.¬† But I have been eating¬†pretty¬†clean and still, the feeling persists….

I happened to listen to this¬†podcast specifically on women, inflammation and the keto diet.¬† It’s the “wellness mama” herself (she’s kind of a legend!) and Thomas Delauer- an expert on all things keto.¬† It’s a great podcast, check it out.¬† If you want to know fo sho that this Thomas guy knows his stuff; just check out his transformation-¬†woah

He lost 100 pounds and now models on magazine covers.¬† So¬†pretty¬†sure he knows his stuff.¬† But anyhoos, one thing he discussed is the topic of “cheating” on ketosis.¬† He cycles in carbs when he stops feeling great.

See, our bodies do store reserves of glycogen that can last for weeks.¬† But those levels do get depleted eventually.¬† That’s when you start feeling run down, achey, tired, etc.¬† Bingo.

I’ve been at this for three months with only one official cheat meal (haha I did “cheat” eating some mediocre leftover gluten free mac and cheese but we won’t discuss that!).¬† Maybe at this point I need a cheat meal or two to rev up my engine.

I’m going to give it a go.¬† No crappy restaurant food this time, though.¬† I’ll probably make a homemade meal with some rice or potatoes- all in the name of replenishing glycogen stores, of course! ūüėČ

With the keto diet, as with anything- you need to listen to your body.  What worked well at one point might need tweaking in the future.  You have to be flexible. 1950s-blond-woman-winking-eye-vintage-images