All Posts by ketokenzieb@gmail.com

Home Remedies For The Flu Your Dr Won’t Tell You About!!!

The flu is going around like crazy this year and if you’re like most people, you’re terrified to catch it. While the flu isn’t the most pleasant thing to have, there are natural ways to shorten and lessen your symptoms without having to take yucky medicines like Tamiflu.

Speaking of Tamiflu, let’s talk about that for a moment. Tamiflu was ONLY tested on 849 people before being released. Tamiflu is only shown, at best, to lessen symptoms in people with the flu by one single day. That is its only pro.

The cons? Many children have literally died in their sleep after receiving Tamiflu. You can hallucinate such horrible things that you attempt to kill yourself, or others. You can experience convulsions. Many instances of children committing suicide by jumping out of windows or running into traffic after being given tamiflu has been reported. Other countries have banned it. There are multiple law suits against it. It is trying to be banned right now in the US. 10% of people experience such severe persistent nausea after taking Tamiflu that they have to receive hospital treatment.

Conclusion? Don’t take Tamiflu.

Solution? Continue reading below!

  • Take vitamin D! Especially children! This is absolutely essential to a strong immune system!
  • Get elderberry syrup. You can buy the plain kind, or the ones infused with zinc, cayenne pepper, vitamins, etc.
  • Vitamin C! Not those gummies filled with sugar and gelatins and artificial flavors. But real, pure vitamin C!
  • Garlic!!!! Garlic is a natural antibiotic! Cook with it, cut it up and swallow it, make tea and boil your water with it!
  • Oil of oregano! This is also one of natures strongest antibiotics!!! You can find it at natural health food stores such as Sprouts, whole foods, some GNC’s, some Krogers, etc.
  • Apple cider vinegar! Take two tbsp a day! You can take it straight, or mix it with water, lemon, and honey!
  • My flu remedy tea! Boil 1-2 cups of water with half a clove of garlic (cut in half), about an inch thick piece of ginger root (cut in half), about 1/2 inch thick turmeric root (cut in half), a pinch of ground pepper (to activate the turmeric and allow your body to absorb more of it than it would without the pepper), boil for 2 minutes, let simmer for 5. Pour into cup and add tea bag, local honey, and fresh lemon juice. Let cool a bit but consume while hot! Do this 2-3 times a day and your flu will be shortened significantly!
  • Turmeric! Take 2 capsuled turmeric twice daily (make sure it’s the kind that has black pepper added so your body can absorb it correctly)
  • REST AND HYDRATE!!! Learn to listen to your body! Sleep as much as you can, focus on YOUR health and try not to stress about anything else. Tomorrow will take care of itself, today you need to take care of you! Hydrate because your body is made of 67% of water! You have to replenish it in order to heal. Your body weight multiplied by .67 is the oz of water you should be consuming DAILY. if you’re hungry, eat but avoid sugar, dairy, and grains because these are all inflammatories. If you aren’t hungry? Don’t eat. When you force feed yourself, your body has to focus on digesting the food instead of fighting the virus. So learn to tune into what your body needs, and then allow it to have that!
  • And last but not least, THIEVES OIL! Thieves oil has been around for centuries! It is often referred to as liquid gold. You can get pure thieves oil from companies like Young Living oils or Do Terra oils! Diffuse it, put a drop or two in a glass of water and drink it, and mix 5-10 drops with 1 cup of purified water in a spray bottle and spray on your throat 2-5 times a day!


I don’t know about you, but I’ve never heard of any of the above things causing death, hallucinations, convulsions, or nausea needing emergency medical attention!

I just gave you 10 ways to shorten and lesson your flu virus and they all have pros, with NO cons! Nature gives us everything we need to heal ourselves. Let’s get back to our roots and start relying on Mother Nature again.

Mother Nature wants us to be healthy. Our bodies want us to be healthy. When you give your body the nourishment it needs, it will thank you, and you will thank it.

Fat Doesn’t Make You Fat – Read More To Lose Weight And Become A Healthier You!

They lied to you when they said fat is bad for you. In the 1950’s fats were demonized by a scientist named Ancel Keys, and we were told that suddenly, fats were a no-no! The food pyramid was introduced telling us that grains and sugar were good, but fats should only be consumed in small amounts.

Suddenly, everywhere you turned everything was fat free or reduced fat! Magazines and commercials hired your favorite actors and models to tell you just how bad fat is for you. Since then, obesity, illness, and disease has been on the rise and it hasn’t slowed down. Food items that have the fat removed often taste bland, so to flavor them, sugar is added in. Studies show that this is not just suspicious or theory, but actually has been directly linked to the high intake of sugar, and low consumption of fat….when before the food pyramid was introduced, it was the other way around. If your daily recommended intake of sugar is only 30g….then the average american is eating 111g daily. This is detrimental to our health. Our bodies need healthy fats! This is not just for our bodies to function properly, but also for our brain health!!

When grocery shopping, always buy the full fat items instead of the low/reduced fat items.

Higher sugar = weight gain, brain fog, lower immune system, higher risk of disease, etc.

If you’re looking to shed some pounds, or just be a healthier you, don’t be scared of fat! Cut the sugar and enjoy the incredible flavor of full fat yogurt, peanut/almond butter, grass fed butter, raw cheese, dark chocolate, seeds, etc. or take it one step further, cut the dairy and get your fats from only plant (or meat/fish) sources!!! Most people are not aware *yet* that dairy is an inflammatory! It is becoming more widely understood that dairy as a staple in your diet should be cut or eliminated unless it is full fat, grass fed, raw dairy…and even then, there is still question. I will go into that further in a future post. (Included in this post is regular 2% milk vs plain almond milk.)

Check out a few examples of nutrition labels below…while looking at them, pay close attention to how extremely high the sugar and carbs are in the low fat items, and how low the sugar and carbs are in the full fat items. Do not be concerned with the higher amount of calories in some full fat foods. Calories in are NOT calories out, contrary to popular, but incorrect, beliefs. I would much rather consume a few more calories, than that large amount of sugar/carbs! Let’s keep in mind here that this is not just about fitness, but also about health and living a long happy life. The two go hand in hand! Yes, you can look incredible, but be dying on the inside. Yes, you can be healthy, but look/feel bad. My goal is to help you look your best all while being your best…inside and out!!!

Low fat yogurt label  (this yogurt has 24g sugar, like most low fat yogurts, which is only 6g shy of your recommended daily intake….let that sink in)👇

Image result for low fat yogurt nutrition

Full fat yogurt label 👇

Low fat peanut butter label + ingredients (note the 10+ added ingredients! 💀🚫👎)

👇

Image result for low fat peanut butter nutrition and ingredient jiffy

Full fat peanut butter label + ingredients (note the SINGLE ingredient and yet only 4g more fat….the difference is THIS is healthy fats 😍💜👌)

👇

Regular 2% milk label 👇

Plain almond milk label 👇

Simple rule of thumb, if the sugar is higher than the protein….DON’T eat it! If you don’t know exactly where every ingredient comes from? DON’T eat it! If it’s not olive oil, coconut oil, or sunflower oil…probably shouldn’t eat it.

When I lowered my carbs and sugar, and started consuming full fat again, I dropped 30 lbs. not only did I lose the weight, I kept the weight off! You can too!

I challenge you to lower your sugar intake to the recommended daily intake (no more than 30 grams a day), and to stop being scared of healthy fats (coconut oil, avocado, nuts, yogurt, peanut butter, etc) for TWO WEEKS. See how you feel on the 14th day. Then let me know! How much weight did you lose? On what day did your brain fog lift? Is your skin clearer? Digestive system better? Are you fuller longer? How about your moods….are they consistently better? Give it a shot! I’ll do it with you!

At the end of the two weeks, when you feel like a brand new version of yourself, go full Keto with me and check out my cookbook! Click on that big yellow button on the home page to download your copy straight to your phone for $9.99 (on sale for Valentines Day from $17.99) and watch even more weight drop!

Happy Valentines week, loves! What better gift to give yourself (and your partner), than the gift of health and happiness???

How Many Calories Should You Be Eating? The Answer Is Here!!!

Hi guys!

Ok, I get this question a lot! You guys want to know how many calories should you really be eating on a daily basis!

Macros are pretty easy….by now, you know your split should be 5% net* carbs, 25% protein, and 70% fats for ketosis!
*To read more on net carbs click here!

But what about your actual calories???

Here’s a short, but easy way to set them up (even if you aren’t keto)!
~Please note, this is a generic way to set up your calories without taking into consideration your lifestyle, gender, age, body fat %, etc. Every one is different, so you have to figure out what works best for you based on YOU and how you live your day to day life!!~

Ok! Let’s do this!

For example, let’s go ahead and say you weight 150 lbs!

For Fast Fat-Loss:
Your body weight x 12
150 (lbs) x 12 = 1,800
1,800 calories per day to burn fat!

For Building Muscle While Burning Fat:
Your body weight x 15
150 (lbs) x 15 = 2,250
2,250 calories to help build muscle, but still burn fat!

For Building Muscle Rapidly, While Keeping Fat Gain to a Minimum – AKA Lean Bulk:
Your body weight x 18
150 (lbs) x 18 = 2,700
2,700 calories to rapidly build muscle, while keeping fat gain to a minimum**

For the first few weeks, stick with your body weight x 15.
This will ease your transition into ketosis and allow you maintain lean muscle mass.
You will still lose weight, don’t stress!
– Keto The Kind Way

**This is what we call a Lean Bulk! When most people ramp up their calories to bulk, they gain large amounts of fat. When you’re keto and you up your calories like this, you gain muscle and have minimal fat gain.

And there you have it! Now just plug into MyFitnessPal 5% for net carbs, 25% for protein, and 70% for fats, and you’ll be keto!! Click here to learn more on how to navigate the myfitnesspal app and track your macros in it!

It’s extremely important to track your macros if you have goals you’re trying to reach! Especially if you’re new to this lifestyle! To learn more on why it’s so important, click here!!

There are ways of calculating your calories so that they are SPOT on and perfect for you, however you need to provide a lot of info in order to get them! If you’re interested in figuring out your perfect calories instead of just a general idea of them, give me a shout! I’d be happy to help guide you!

Keto Veggie Taco Salad – FREE Recipe W/ MACROS!!!

Heyyy errbody!

Regardless of if you’re vegetarian or not…this sh!t is delicious!!!

Being a vegetarian has meant giving up a lot of my favorite foods…or so I thought! But since I’ve gone keto I have found a way to make them all happen anyways!! This one is one of them (though you can easily alter it for your preference)!

So I’ll keep it short and simple…recipe below 🙂

Taco Salad for 2

Ingredients 

  • 3 cups shredded lettuce
  • 4 tbsp ChiChi’s taco sauce
  • 4 tbsp sour cream – full fat
  • 2 roma tomatoes – diced
  • 3 oz yellow onion – diced
  • 4 tbsp Gordo’s cheese dip (found in the refrigerated cheese section)
  • 3 oz cheddar cheese – shredded
  • 2 cups Beyond Meat Fiesty Crumbles (or your meat pref)
  • 2 oz pickled jalapeno slices
  • 1 tbsp olive oil

Instructions 

  1. heat up olive oil in nonstick skillet over medium-high heat
  2. warm Gordo’s in microwave for 30-45 seconds
  3. add the fiesty crumbles and cook for 10-15 minutes, stirring occasionally
  4. divide the shredded lettuce into two bowls – 1.5 cups per bowl
  5. top each bowl with an equal amount of tomatoes, onion, and shredded cheddar
  6. transfer fiesty crumbles to both bowls
  7. top with sour cream, Gordo’s, ChiChi’s, and jalapenos!

Nutrition 

2 servings
Amount per serving: 1
506 calories
31.6g fat
12g net carbs
43.8g protein

For more delicious keto recipes, go click that big yellow button and download your copy of Keto The Kind Way straight to your phone and computer!!!

 

How To Track Macros For Keto In MyFitnessPal W/ Step By Step Pictures!!!

I get tons of questions from people asking me how to track macros using an app for the ketogenic diet!

Firstly, I suggest the app I use…MyFitnessPal!

Secondly, this app comes with “default” macros for the typical american diet! WE DO NOT USE THESE DEFAULT MACROS FOR KETOSIS!! Nope nope nope nope!

So how do we change them??? It’s not hard, actually! Here’s a step by step guide with photos and fancy red arrows (you’re welcome lolz) on how to change your macros in myfitnesspal to reflect the ketogenic diet! These are the calories and macros I currently use, so for calories you will need to adjust yours to fit your goals!

Step One: Open myfitnesspal app to home page and locate the ‘More’ option

Step Two: Select the ‘Goals’ option

Step Three: Select the ‘Calorie & Macronutrient Goals’ Option

Step Four: First click on your calories and adjust them, then click on any of the macros %’s to get started

Step Five: Adjust your carbs to 5%*, protein to 25%, and fat to 70%
*though your carbs at 5% will probably give you a small amount to stay under, please remember that the app does not keep up with NET CARBS (to read more on net carbs click here), so you will need to do that yourself. Your first week or so, to get into ketosis quickly, try to stay under 20g nc. After that, I suggest staying under 30g nc to continue to burn fat quickly!


Don’t forget to click the check mark at the top right corner!!!! If you don’t click it, it won’t save!

Step Six: Locate the ‘Diary’ option where you log your food! Then, to view your macros for the day, locate the ‘Nutrition’ button!

Step Seven: Here you can view what you’ve consumed. There’s the total of what you’ve eaten, what your goal to eat is, and how much you have left to consume! Obviously the Carbs and Sugar are not exactly a goal you’re trying to reach, but more being that is the MAXIMUM you should consume!
Again, consider the app does not track net carbs! So my carb intake here is actually 27g nc.

Step Eight: Right beside where it says ‘Nutrients’ you can find ‘Macros’ and view your pie (mmmm pie!!!) chart for the day as well. I never use the macro pie chart option but I know some people find it helpful 🙂

And that was the first presentation I’ve done since college.

The End.

Oh wait….
P.S.

Logging your food is super easy! In your diary you can scan barcodes of items, find restaurants entire menus (if your location services is on), and create your own recipes while cooking with personalized macros. You can also save foods as meals so you don’t have to constantly log the same things over and over if you eat the same thing a lot (like how i often pair two eggs with a yogurt).

Here’s a few photos of how to do that!!

How to create a recipe with macros and scan barcodes:

How to search for a restaurants menu w/ macros:

How to turn something into a meal so you don’t have to always enter in manually:

Ok! THE END!

As always, reach out to me for questions or concerns!!!

 

EASY Keto Asian Stir Fry Bowl – FREE RECIPE HERE!!!!

Yesterday I had been working on my blog and messaging people back answering their keto questions for what seemed like a couple hours, but turns out was for 6 hours!!! It suddenly occurred to me,

“Hey, you might wanna eat….”

Owning your own business makes time FLY!!!

Only problem is I really just had a bunch of random veggies in the fridge and nothing to make a real sustainable meal out of. But, I do pride myself in making amazing meals out of few ingredients so I got to scrounging up whatever I could find….and it turned into a masterpiece! lolol.

It seriously was incredible and I’m wishing I made more cause one bowl after an accidental 6 hour fast was barely enough!!! To be honest, I was in a rush to get back to work and didn’t really measure anything out. But for a stir fry, it’s not a huge deal. I can’t provide you with accurate macros, so you’ll have create your own (which I always recommend anyways), but I can provide you with this dope recipe sooooo you’re welcome for that lolzzzzzz.

Forreal you guys….eating healthy isn’t hard or expensive!! If you really want something, you will find a way, NOT an excuse!

Here’s the recipe for anyone who wants to try it –

Asian Stir Fry

Ingredients

  • 2 tbsp olive oil (This kind is incredible)
  •  handful sliced baby portobello mushrooms
  • handful baby spinach
  • one spring onion twig thing – chopped
  • 1 roma tomato – sliced and diced
  • a few pieces of fresh raw broccoli
  • 1 vegetarian chik’n cutlet (or you can use real meat, but I would recommend chopping it into small pieces to ensure it cooks thoroughly)
  • 1 tsp salt
  • 1/2 tsp tony’s seasoning (optional but yummy…I use this)
  • drizzle of sriracha sauce (I use this)

Instructions

  1. heat up the olive oil in a large nonstick skillet over medium-high heat
  2. add in all the veggies and chik’n
  3. cook uncovered for about 3 minutes, stirring occasionally
  4. sprinkle with the salt and tony’s
  5. reduce heat to medium and cover
  6. cook for about 5-10 minutes, stirring occasionally, or until the broccoli has tendered up and the chik’n has cooked all the way through! (Cooking the chik’n with the veggies will give it that soft moist texture that most Asian chicken dishes have!)
  7. shred the chik’n and then transfer contents from skillet to bowl
  8. drizzle with the sriracha sauce
  9. enjoy!!!!

For more amazing recipes, go click that big yellow button and download your copy of Keto The Kind Way!!! And keep checking back for daily blog posts!!

As always, contact me for questions, comments, or concerns 🙂

The How, What, and Why Behind Keto!!!

The How:

When you eat carbs, your body produces glucose and insulin that causes it to start burning energy for fuel and storing fat. But when you eat low/no carb and go into ketosis, a normal metabolic state that we are actually born in, all that glucose gets used up and your body starts using fat to burn instead of energy! Resulting in higher energy and quick weightloss!

The What:

  • Keto is not a one size fits all
  • Keto is not a box you put yourself in
  • Keto is not boring
  • Keto is not hard
  • Keto is not unhealthy
    What *is* keto then?
  • Keto IS for vegetarians too! Hence, Keto The Kind Way
  • Keto IS for managing illnesses/diseases
  • Keto IS based on the individual
  • Keto IS for people looking to build muscle
  • Keto IS for people looking to burn fat
  • Keto IS delicious
  • Keto IS easy
  • Keto IS the better way

The Why:

Why keto over everything else?? Let’s face it…there’s more than one way to get in shape. I’m not here to bash anyone who chooses a different life style than keto! But, I fully believe from my own experience with it, as well as seeing other peoples, it is the quickest AND healthiest way to lose fat.

There’s many ways to get healthy. There’s many ways to lose weight insanely fast. However, typically they don’t go hand in hand! With the ketogenic diet, they do! It’s not just weight-loss, it’s not just health….it’s all the perks keto has to offer combined!!

What are these perks??

In a matter of weeks, you’ll experience results like rapid weight loss, restored skin elasticity, clearer skin, less having to use dry shampoo on your oily hair, cheaper grocery bills, auto-immune disease vanished, more energy, self-confidence, a BETTER life than anyone else around you, did I say cheaper grocery bills, and not to mention (Caution men! I will proceed to discuss us women’s monthly visitors) being bloated on your period will no longer be an issue, and cramps are suddenly a thing of the past!

…..

 I know, I know. You hear so many different opinions from so many different fitness ‘guru’ know-it-all’s that it’s honestly hard to know what’s up and what’s down. Different things work well for different people, and some people will tell you to consume all the carbs. You’ve probably tried it before….it probably didn’t work for you…and that’s probably what’s led you here to me.

 GET RID OF THE CARBS!!!

– Keto The Kind Way

If you haven’t read my blog post called Keto Benefits No One Ever Talks About, you should definitely go check it out! I provided a quick link below for you!

Keto Benefits No One Ever Talks About!

Change The Way You Think, Change The Way You Live – A MUST READ FOR EVERYONE!!!!

Bad days suck, right? You know those days where it just seems like every single effin’ thing that could possibly go wrong…does? Those days where just within a few minutes of being awake to the world you already know it’s a bad day.

Why is that? Why is it that every other day goes according to planned, but bad days are just a never ending string of unlikely, unfortunate, disastrous events, until the day is over and you start fresh the next morning?

It’s your outlook on that bad, dreadful day.

When all you’re doing all day is sending out negative vibes to the universe, you will be met with negative events!

Changing your thinking = changing your life!

Changing the way you think about health, exercise, your relationship with food, your job, your spouse, etc., will change the direction of your life!

So where do you even start???

Turn your “can’t” into “will”

I promise, this is how you achieve true happiness!!!!!! If this is the only thing you ever learn from me, please soak this in and apply it to your daily life for ONE week and see what happens.

The first step is changing the way you think about yourself. Here’s a few examples of how you can do that! They are such simple small things, that create such HUGE lasting results!

Turn

“I wish my husband/wife would stop being such an annoying pos”

Into

“Is their emotional needs being met by me? What can I do in order to change the direction of this relationship? What are my own flaws and how can I improve them?”

Because when  you focus on YOU, the people around you will begin to change as well. When you focus on improving yourself, suddenly you won’t have as much time to notice and or waste your time thinking about someone else’s issues. Notice how I put emphasis on someone else’s? Why is that? Because you cannot control how someone ELSE behaves, but you can control how you perceive, react, and then let it impact you.

Maybe its not your spouse. Maybe its your boss, coworkers, friends, family, children, etc. You can’t control those people! Focus on improving yourself first, and everyone and everything around you will fall into line.

Turn

“I’ve tried everything to lose this weight, but I just CAN’T!”

Into

“I’m going to figure out how to lose this weight if it’s the last thing I do, and then I WILL meet my goals and I WILL feel incredible!”

Turn

“My job sucks…I’m miserable.”

Into

“This place is providing me with the financial stability I need for now…For that I am thankful. However, What is my true passion? I’m going to figure out a plan for me to leave this place behind, and make my dreams come true. and they absolutely WILL come true….SOON!!!”

Turn

“My life is boring, my relationship is boring, my job is boring, this isn’t the life I want.”

Into

“I have ONE life to live, let’s get it right!!! I’m going to turn all of this around! I’ll wake up each day with a fresh new attitude, I’ll put a spark back into my relationship, and I’ll quit my job and get a new one doing something I’ve never done before! This life is incredible, and it’s going to get better!”

I know ya’ll. It sounds cheesy at first…but your attitude truly is absolutely everything. Be your own hype man! Change the way you think! Give yourself a daily pep talk!

If you are the sum of who you surround yourself with, who are YOU???

There’s a saying,

“If you hangout with 5 broke people, you’ll be the 6th.
If you hangout with 5 rich people, you’ll be the 6th.”

Lets continue to add to that shall we???

If you hangout with 5 irresponsible people, you’ll be the 6th!
If you hangout with 5 responsible people, you’ll be the 6th!

If you hangout with 5 unhappy couples, you’ll be the 6th!
If you hangout with 5 happy couples, you’ll be the 6th!

If you hangout with 5 unhealthy people, you’ll be the 6th!
If you hangout with 5 healthy people, you’ll be the 6th!

If you hangout with 5 insecure people, you’ll be the 6th!
If you hangout with 5 confident people, you’ll be the 6th!

There another quote that says,

“If you want to be a millionaire talk to billionaires, you’ll get there quicker!”

Are you seeing a pattern here? All of this starts with you and no one else. No one can make you happy if you aren’t already happy with yourself. You choose your thoughts, you choose who you surround yourself with, you choose your life. So if you don’t like it, only you can change it.

Absolutely no excuses.

Start now.

As ALWAYS, I’m here if you need me.

I impulsively quit my job, wrote a cookbook, and now work from home. What will you do to make a change?

PLEASE, take a few minutes out of your day to watch this video below. Your future self will thank you!

Why Macros Are Important & How To Easily Manage Them!!!

Macros are important in order to reach goals, because your body needs a certain amount of nutrients from each food group… i.e. healthy fats, proteins, fiber, etc…. did you know carbs is not one of them? Carbs are the only food group your body doesn’t need in order to thrive!!

Calories are important, don’t deprive yourself of them! Make sure the calories you’re consuming are not empty and full of sugar and carbs. You need calories to create a sustainable life style that doesn’t leave you feeling deprived or hungry! Never be afraid of calories….They are your friends in life! And once you learn how to manage them for your goals, you will be so thankful to them instead of scared of them.

Tracking macros is how you ensure the calories you’re consuming are nourishing you, not damaging you!

By tracking macros, you are 100% sure of everything going inside your temple. You will know if you’ve eaten enough calories, enough healthy fats, enough protein, fiber, etc!

By tracking macros you will also know if you’ve eaten too many of anything! Which is very important if you’re trying to lose weight or manage an illness/disease!

By not tracking macros, you are playing a guessing game – not the fun kind – and the sad part is, you won’t even know why you are not reaching your goals like you had hoped. You will have no idea what you’ve eaten to much, or to little, of or how to correct it, and I won’t know how to help you if you aren’t keeping track of your food daily!

Do yourself a favor!

  • download myfitnesspal app or any macro tracking app
  • set up your keto macro goals
  • track daily
  • enjoy your results

Hitting your macros every single day is not a chore! For me, it’s a pretty fun game. I would suggest first altering your mindset!

Stop saying

“I don’t know how to hit my macros today”

Start saying

“I can’t wait to figure out how to hit my macros today!!!”

If you’re struggling, try planning out your entire day first thing in the morning! Every morning I go through and plan my day ahead until I have it perfectly hitting all my goals! That way my mind is on track, and I know what I should be eating for the entire day! It honestly gives me so much to look forward to!!!

I don’t look at things as

“I can’t have that”

I look at them as

“I don’t want that, because my goals are more important!”

Please, don’t put yourself in a box. Don’t think that you have to do every single thing the way someone else is! Keto is different based on the individual and your lifestyle, which is what makes it so incredible! Are you active? Cardio or weight lifting? Maybe both? Perhaps neither?

Being in ketosis will work a bit differently for everyone! Find what works for you and stop believing every opinion you read is a fact….trust me….it’s not! Some people stay strict on their keto diet with zero “cheat” meals. Others allow themselves 1 “cheat” meal a week! Some people carb cycle, some people don’t. Some people eat in a surplus of calories, some eat in a deficit. Annnnnd some alternate.

If what you’re doing isn’t working for you, change it up! Find what works for you, and then stick with it! Your future self will thank you <3

As always, feel free to reach out if you have questions or concerns!
#heretohelp

Keto Chocolate Mug Cake – FREE RECIPE HERE W/ MACROS!

I really wanted a quick, easy, and delicious snack today but we barely have anything in the cabinets since we haven’t been on our weekly grocery shopping trip yet! Soooo I decided to come up with something to fulfill my hopes and dreams with as few ingredients as possible!

BEHOLD!!! The Chocolate Mug Cake that is absolutely guilt free….because who likes eating food that makes them feel bad about themselves, amiright??

Here’s the recipe!! Remember, Keto The Kind Way is full of easy recipes like this…if you haven’t got your copy yet, you’ll wanna go click that big yellow button and download yours!!!

Ingredients 

  • 2 tbsp unsweetened cocoa powder
  • 1-2 tbsp Truvia (depending on your sweetness preference…I only used 1 tbsp!)
  • 1/4 tsp baking powder
  • 1 egg
  • 1 tbsp heavy whipping cream
  • 1/2 tsp vanilla extract
  • 1 tsp grass fed butter

Optional Toppings:

  • 1 tbsp all natural peanut butter – melted
  • whipped cream
  • sugar free chocolate chips
  • strawberries
  • sugar free chocolate syrup

Instructions 

  1. Pick out you favorite mug and put the butter in it – proceed to microwave until butter is melted and then swirl it around to grease the mug
  2. In a small mixing bowl use a whisk to combine the cocoa powder, truvia, and baking powder
  3. In a separate small bowl use a whisk to combine the egg, HWC, and vanilla
  4. Add the wet ingredients into the dry ingredients and whisk until smooth
  5. Transfer batter to the greased mug and microwave for 1 minute and 20 seconds
  6. Add your topping of choice – I chose peanut butter and whipped cream!
  7. Enjoy 🙂

Nutrition
These macros are for the cake only – They do not reflect toppings

1 serving
148 calories
11.8g fat
3g net carbs
8.7g protein