All Posts by ketokenzieb@gmail.com

KETO BANANA BREAD MUFFINS – FREE RECIPE HERE!!!

So I love banana bread! Like REALLY love it. My mom always made this incredible banana bread that was so sticky and melted in your mouth. It had this cinnamon/sugar butter glaze that made the entire recipe THAT much yummier. To be honest, since I went keto I’ve really missed bananas and banana bread but as you may or may not know, bananas are pretty high in carbs…and so is bread lol. Sooooo the two combined don’t typically fit into the keto lifestyle.

BUT….

Today a light bulb went off above my head.

“You know how to make the most delicious foods into keto recipes….for God’s sake you have a book full of recipes you made keto! Figure…This…Out…Now!”
– My Light Bulb

So that’s exactly what I did. And let me be the first to say, these babies rock. Not only are they sticky, melt in your mouth, and have the cinnamon/sugar butter glaze….but I made them as muffins so I can snack on them all week long!!!

Here’s the recipe!!!

  • 3/4 cup almond flour
  • 1/4 cup coconut flour
  • 1 tsp baking powder
  • 1/2 tsp xanthan gum
  • 1/2 tsp salt
  • 1/3 cup truvia
  • 2 pretty ripe bananas* – mashed
  • 6 eggs
  • 1/2 cup butter – melted
  • 1/2 tsp liquid stevia
  • 1 tsp vanilla extract
  • 3 tbsp olive oil OR melted coconut oil
    Butter Glaze
  • 1/2 tbsp cinnamon
  • 1 tbsp truvia
  • 1/4 cup butter – melted
  1. Preheat oven to 325 degrees F
  2. Combine all dry ingredients (minus the butter glaze ingredients) in bowl, stir together, and set aside
  3. Combine all wet ingredients (minus the butter glaze ingredients) in a separate large bowl and using an electric hand held beater, beat on medium to high speed for 1 minute
  4. Slowly fold the dry ingredients into the wet ingredients and continue beating for an additional 2 minutes
  5. Transfer mixture to a greased muffin pan (I use this silicone one…makes clean up super easy!!)
  6. Bake for 30-40 mins or until toothpick can be inserted and removed clean
  7. In a small bowl, combine all ingredients for the butter glaze
  8. Once the muffins have been pulled from the oven, use a fork to poke lots of holes in them and drizzle the butter glaze over each one
  9. Turn oven off, but return muffins back to oven rack and close oven
  10. Allow them to set for 10 minutes inside warm oven
  11. Remove, let cool…or don’t, and serve
  12. Enjoy!!!! They are SO good!!!

Per 1 banana bread muffin: 198 calories, 17.1g fat, 5.4g net carbs* you can use 1 banana instead of 2 to significantly cut these carbs even lower, 4.8g protein, 0.5g sugar…and these are loaded with Potassium!

Double Chocolate Protein Muffins RECIPE!!!! Macros Included!

Hey guys! Here’s a quick and delicious way to hit your protein macros!!! Make these on a Sunday and you’ll be able to eat them throughout the whole week!!!

RECIPE FOR DOUBLE CHOCOLATE PROTEIN MUFFINS!!!!

  • 1 3/4 cup almond flour
  • 1/4 cup flaxseed meal
  • 2/3 cup chocolate protein powder
  • 1/3 cup cocoa powder
  • 2 tsp instant coffee (optional)
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup melted butter
  • 1/2 cup approved sweetener (I use Truvia)
  • 1 tsp vanilla extract
  • 3 eggs
  • 1/2 cup plain unsweetened almond milk
  • 1/2 cup sugar free chocolate chips1. preheat oven to 325 F and grease a muffin pan (I used silicone)
    2. In a medium bowl, combine the almond flour, protein powder, flaxseed meal, cocoa powder, instant coffee, baking powder, baking soda, and salt. Mix well and set aside
    3. In a large bowl beat together the butter and sweetener with an electric mixer
    4. Add in the eggs and vanilla
    5. Add in half of the almond flour mixture and continue beating until well combined
    6. Add in the almond milk and beat until mixed
    7. Add in the rest of the almond fluour mixture and beat until whipped (about one minute)
    8. Stir in the chocolate chips
    9. Distribute the mixture into the 12 cups of the muffin tin and bake for 20-27 minutes or until tooth pick and be inserted and removed clean
    10. Let cool and serve!

    Per 1 muffin – 208 calories / 17.9 fats / 3 net carbs / 10.1 protein / 1 sugar

Do you want more recipes like this to make getting fit and healthy EASY??? Download your copy of Keto The Kind Way!!! If you have already downloaded it, snap some pics of you and your food for a shout out!

What Are Net Carbs?

Net carbs are what you get when you take your total carbs, then subtract fiber and sugar alcohols. The body doesn’t digest and utilize these in the same way it does other nutrients, therefore there is no need to count them toward your daily macronutrient totals.
– Keto The Kind Way

Here’s the thing about sugar alcohols – Erythritol & Stevia are the only two I suggest consuming, or subtracting from your carb count, on a ketogenic diet.

Why? Because the others (sorbitol, mannitol, maltitol, isomalt, xylitol, etc.) tend to cause blood sugar / insulin spikes which can kick you out of the ketosis state!

So how do you get net carbs?
lets say, for example, you consumed 50g of carbs for the day, but of those carbs 17g were fiber and 8g were sugar alcohols (coming from erythritol or stevia). You would simply subtract your fiber and sugar alcohols from your total carbs to get your net carbs!
50 – 17 – 8 = 25 net carbs!

Remember, to initially get into ketosis I recommend staying below 20g net carbs! Once your body has become adapted, try to stay under 30g net carbs!

Avoiding The Keto Flu – MUST READ!

The keto flu is what happens when your body is detoxing from its reliance on carbs and sugar. The common symptoms of the keto flu include –

  • Headaches
  • Fatigue
  • Nausea
  • Irritability
  • Cold Symptoms

These can occur within your first few days of transitioning from carb dependence to fat adapted, and they typically only last a few days. However, there are ways to avoid the keto flu!! I am here to help.

Below are a few steps you can take to ease the transition into ketosis and make it an enjoyable experience (like I had), instead of an annoying one like some people have complained of.

  1. Stay hydrated
    Seriously, drink a lot of water! Take your body weight, divide it in half, and drink that amount in oz of water daily!
    So if you weight 170 lbs, half of 170 is 85! You should be consuming 85 oz of water daily to stay hydrated. It sounds like a lot, but 85 oz is only 2.5 Smart Water bottles!
  2. Replenish your electrolytes
    Make sure you’re taking extra care into getting the right amount of electrolytes still! I take this magnesium and calcium supplement every night before bed! I also use this salt on everything I cook to make sure I’m getting enough potassium! In addition to the lite salt, I also take these salt tabs daily to make sure I’m getting the right amount of sodium in my diet. Once you cut out all that processed junk, it seems sometimes getting a sufficient amount of sodium can be tough… unless you are making sure to heavily salt your food, and taking 1 or 2 salt tabs daily!
    You can also drink Powerade Zero as well! It’s a great alternative to drinking regular replenishing drinks. Personally, I try to avoid artificial colors so I don’t consume these often, but don’t get me wrong…these were what got me through my first few days of keto!!
  3. Start slow
    You don’t have to rush into keto right away. Sometimes it’s hard going from binge eating junk food to healthy clean eating over night! I started keto one step at a time! Take the first few days to slowly cut back on processed foods / carbs / sugar / junk, and reintroduce whole foods back into your diet. After a few days of getting used to that, then start the keto journey and stay consistent with it!
  4. Don’t deprive yourself
    Keto isn’t about deprivation! It’s about loving your body and giving it what it was meant to have – so that it can love you back! Humans, especially us females, get some crazy cravings! If you fall off the wagon, don’t beat yourself up. Get up, dust yourself off, and continue nourishing your body with healthy foods. One keto meal won’t fix you. One bad one won’t break you. Just take it one meal at a time!
    Please note: Until you are fully fat/keto adapted, it is very important to stay consistent on the keto diet. Having a carby meal every once in awhile is o.k. once you’ve reached fat adaption…but until then, it is important to stay on track.

 

Keto Benefits No One Ever Talks About!

You always hear that going keto will help you lose weight, and losing weight is great and all, but what about all the other incredible perks of ketosis that no one ever talks about???

Restored skin elasticity- nourishing your body with fats and protein will help your skin rejuvenate itself and tighten back up! Had babies? Recently lost a ton of weight (prob with keto)? Spend too many years in the sun? Age catching up with you? No worries!!! Going keto will help with that!

Clearer skin- break outs tend to come from hormonal and dietary issues, so cleaning up your diet = clearing up your skin! I literally haven’t had a pimple since I started my keto journey back in December of 2016!

Amazing hair- Ok, this one is one I never expected! I’ve been trying to go low-poo (decreasing the amount of times per week you use shampoo on your hair due to the damaging properties shampoo has) for years now. I finally had trained my hair to be able to go a full 5 days with no shampoo, though I do still use rinses and conditioner on my off days when needed, and my goal was to get to 8 days! When I went keto, my hair suddenly was everything I always wanted it to be. I only have to use shampoo every 1.5 – 2 weeks now! And it is growing….FAST! The curls are amazing, and it’s healthier than it’s ever been! No complaints about oil hair these days 🙂

Menstrual Cycle- My monthly visitor is shorter, lighter, and easier than ever. My cramps used to be excruciating and last for several days! Now, they are mild and only occur the first day of my period. Talk about a relief, right ladies?

Your health- The Ketogenic diet is used to treat soooo many different health issues. Illnesses like epilepsy, diabetes, Parkinson’s disease, metabolic syndrome, multiple sclerosis, fatty liver disease, Alzheimer’s disease, cancer, migraines, and many many more!
If the ketogenic diet can help heal or ease the symptoms of the illnesses listed above, there is no doubt it is working many more miracles inside us.

Cheaper grocery bills- Your first grocery trip might seem expensive due to needing to throw out things you are stocked up on, and replacing them with keto friendly versions! Example: replacing regular flour with almond/coconut flour, regular butter with grass fed butter, coffee creamer with half and half, sugar with truvia, etc.
BUT! Once you get that first trip out of the way, eating keto is cheap and easy! Almost every recipe in Keto The Kind Way can be made with super basic ingredients that I always stay stocked up on. Almond milk, heavy whipping cream, vanilla extract, butter, eggs, etc! And the book comes with a bonus grocery list to make your first trip feel not-so-overwhelming!
The fact is, carbs are expensive! When you aren’t buying them anymore you suddenly have room in your budget to spend more on actual nutrient filled whole foods and then some!

What is Ketosis???

Honestly, what is ketosis??? Maybe you know all about it, maybe you’ve just heard the basics, maybe you know NOTHING about it! All three are totally OK! Read on and maybe you will learn a lot, or maybe just a little, but I bet you’ll at least learn something! Below is a quote from my book, Keto The Kind Way, that breaks down what it means to be in ketosis!

So, what is ketosis? Ketosis is a pure fat burning state. When your body runs out of glucose to burn for energy, it starts converting stored fat into ketones for energy. To get rid of the glucose your body is running on, you gotta stop eating all them carbs!! 

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!!!

Did you know, you are in a state of ketosis upon BIRTH?! Ok, think back to the caveman days, right? You think they were living off carbs and sugar? Hell nah! They ate protein, fats, and their carbs came from the occasional handful of berries they were able to stumble upon. Cavemen were totally keto! It’s the way we were meant to eat!

Losing weight and getting healthy is simple – get back to the basics, nourish your body with whole foods, and don’t complicate things! Be patient with your body…this isn’t a yo-yo diet, this is a lifestyle and sometimes change takes time to get used to! I do promise you one thing, stick with it for four weeks…and you won’t wanna go back aftr reaping these rewards!

Lose At Least 10 lbs In 3 Weeks Using This Book!!!

When I was writing Keto The Kind Way, I wanted it to HELP people…not just be a cookbook. So I used a variety of only my favorite recipes (gluten free, vegetarian/pescatarian friendly) that are easy and quick to make, while being easy on the budget at the same time.

The book itself helps you set up the macros you will follow for your goals…example: how many calories, protein, fats, and net carbs you will be able to eat in order to either –

  • gain muscle
  • lose weight
  • gain muscle & lose weight at the same time

It’s very simple to follow along with. Based on the macros you calculate, it also teaches you how to keep track of them!

So how do you lose AT LEAST 10 lbs in 3 weeks using the book? It’s easy…

Just choose any recipe from the breakfast section, any recipe from the entrees (for lunch and/or dinner) section, any recipe from the dessert and/or fat bomb sections, and follow my guidelines for going out to eat and what snacks to choose that are keto friendly! The recipes you choose all have the macros already included to make it THAT much easier for you!! Make sure each recipe you choose (or item off the snack list or out to eat cheat sheet….which also includes macros!) added together will get you to your macro goals!!!

 

For example, if your macros looked like this –

1,800 calories
114g protein
141g fat
30g net carbs

Then a full day of eating, all while burning fat and helping you shed lbs, could look something along the lines of –

Breakfast: 2 servings of French Toast that’s been fried to golden perfection, and topped with delicious sugar free syrup and creamy whipped cream

Lunch: A quick and easy Mug Lasagna (located in the Bonus 5 Minute Meals) that’s layered with freshly sliced zucchini, warm tomato sauce, and oh so much cheese!!

Dinner: 4 incredible slices of Mark’s Hulkhead Pizza – It truly is everything you want in a pizza with it’s yummy golden crust, perfect amount of seasonings, and the best combination of toppings…also did you just read that right?? I just said you get FOUR guilt free slices!! Not a measly one or even two slices….but effin’ four! 

Dessert: 1 slice of The Best Strawberry Glazed Cheesecake – listen guys…I’ve made a lot of cheesecakes in my life, and not a single one have compared to this one. It is Queen B of all cheesecakes. I promise, you won’t feel cheated…in fact, you will instead feel like YOU are cheating! I’m so for real right now.

Did you think you were done yet?
Nope.
You still have 228 calories, 16g of protein, and 21g of fat to eat!
Uh oh…only 2g of net carbs left though! What on earth could you have???

OH! OH! I know! A fat bomb! Which is basically just more dessert, but who can complain about that, amiright?

Fat Bomb: 1 Chocolate Peanut Butter Ball – it’s chocolaty….it’s peanut buttery….it’s rolled in shredded coconut….it’s gonna make your taste buds go WILD!

BUT WAIT….there’s more! Aaaaaaand for a snack….

Snack: 1 string cheese stick! Ahhhh….perfection. Just the right way to end the day while you’re curled up in bed watching your fav show on Netflix.

You have officially hit your goals.

If you followed this meal plan for that specific set of example macros, you would have consumed –

1840 calories
107g protein (hey…I got you as close as I could lol)
145g fat
29g net carbs

WOOHOO!!!!! Now does that sound like a DIET to you??? NOPE! Sounds like deliciousness to me!!! And why haven’t you joined me yet in the keto lifestyle??? The door is always open!!

Download my book, set up your macros, and start planning your meals out! If you follow this correctly you will drop 10 lbs like it’s nothing! Personally, I dropped 20 lbs my first month!

I’m always here for you, babes. Just reach out to me and we can help each other!

 

Goals – The Key To Success

Do you have goals or are you just floating through life? Last year I had no goals. I was lost. Just floating through life miserably. Don’t get me wrong, I had some great days. But I had no direction. No aspirations. I had no idea where I would be or what my life would be like in a few years….hell even a few days. I was lost. I had no real passion for anything in life. Nothing held my interest, I was bored, lonely, empty, and stayed heavily medicated on wine.

 

My, now boyfriend, came barreling into my life, and he had goals and plans and he told me only people with no goals and no plans live empty lives, because they have nothing to work towards. So I started setting goals for myself. They started as goals in the gym. I wanted to lose weight, build some muscle, get my diet on track, etc. I accomplished those goals and set new ones in the gym. But then I started setting goals outside of the gym. Spend more ME time. More time with our dog. More time with my family. Work on goals that would benefit myself and those I love, instead of just some big boss man in an office that I was a slave to.

 

I asked myself what are my passions now? How can I use them to make a living? I love the way I eat. So I wrote a cookbook. I love the way I train at the gym. So I’m going to work on a training program. I quit my job and started working on what I felt would bring me happiness. And, without hesitation, I will say I AM happy. I want to share this happiness with everyone around me…that includes YOU!

 

If you asked me the key to success, I will have to say the first thing you must do is step outside your comfort zone. Because on the other side of that fear, is an entire new world you’ve been to scared to go see. Get uncomfortable, set some BIG goals, imagine what your life will be like when you accomplish them! In order to do that, you have to change the way you think. Instead of saying “I wish I had…”, say “When I have….”! Focus on what it is that you want, no matter how big, and never apologize for working towards it.

Stay hungry, my friends. 

A Typical Keto Day Made Easy

Keto The Kind Way makes it super simple to follow the ketogenic lifestyle! Of course, I always track my macros through an app (personal favorite is the myfitnesspal app) to see which recipes might fit better for that particular day, but generally I pick one breakfast recipe, one entree, a dessert and/or fat bomb, and maybe a snack or two, and the day is done! Just using these recipes from my very own book, my goals for the day are made easy! I hit my protein, my fats, and I stay under my net carbs goal! These are my favorite vegetarian keto recipes and now they can be yours too!!

So what does an example of a typical meal plan in the keto life look like?

Breakfast – Berry creme crepes: these babies are warm, creamy, sweet, and absolutely mouth watering.

Lunch – Something light that was leftover from dinner the night before. Maybe a few ‘Twice Baked Potato Style’ Zucchini Boats to fill me up after a workout?

Dinner – Pizza!!! Mark’s Hulkhead Pizza: with a crust made from cheese and topped with more cheese, thinly sliced roma tomatoes, spinach, black olives, you name it! I can hardly contain myself when it comes to THIS pizza! I also like to eat it with fresh veggies and ranch!
FACT: Did you know, it’s best to eat veggies with some type of fat (like Ranch or guac) in order to help the body absorb all of the nutrients more efficiently? Now you do!

Dessert – I might finish the day off with a nice refreshing slice of No Bake Key Lime Pie: It’s smooth, tangy, and the perfect way to end the day!

Late Night Snacking – for when the munchies kick in, some of my favorite go-to’s are low carb yogurts, string cheeses, fat bombs I keep readily prepared and stored in the freezer, sugar free jello, etc. My book comes with a bonus of keto friendly snack ideas that are perfect to fill you up all while staying on track with your macros!

(Chocolate Peanut Butter Ball Fat Bombs)

Follow my instagram page (@kenzbfitness) to see tips and tricks, photos, and short clips on my recipes, my diet, my workouts, and my helpful little chef, Shalo (my aussie puppy)!