Today we're going to show how to make easy keto enchilada bites. You'll need just a few things for this keto recipe. Real Good Foods Enchiladas, Whisps, sour cream, and other toppings of your choice. Some ideas we have for mixing up the toppings include sliced olives, avocado, guacamole, and extra shredded cheese.
I created this recipe because we're headed into football season, it's fall, and we wanted some new snack foods to have out for games. We wanted something that our health-conscious teenagers would feel good about eating and something that our other teens would eat because the food was just that good.
These keto enchilada bites check all the boxes.
How Do You Prefer Your Enchiladas?
Red Sauce vs. Green Sauce
I grew up eating enchiladas with the traditional red sauce. But, my current favorite are enchiladas with tomatillo (green) sauce. When I was a teen, my mom used to make enchiladas with tomatillo sauce and I would never touch them because I just didn't like green food.
Just in the past couple of years, I tried the green tomatillo sauce and I fell in love with it. These days, I love tomatillos and I’m always looking for different tomatillos sauces to drizzle on top of foods.
Enchiladas are comfort food for me. I love the Real Good Foods version because they taste just like the enchiladas mom used to make. I love to top them like mom always did with sour cream and shredded lettuce. But today, we're going to mix it up with a satisfying keto enchilada bite that has a hearty crunch.
The microwave cooking instructions for the two flavor options of Real Good Foods enchiladas are very similar. Cook on high for three minutes and then let it sit for one minute. This means you can have lunch ready in four minutes flat.
In a conventional oven, you’re looking at 400° for 20 minutes which always creates a better texture in our opinion.
Air Fryer Method
We decided to test out how well our air fryer makes these enchiladas. Our air fryer only took 10 minutes to cook two packages of Real Good Foods enchiladas which is half the time of a conventional oven cooking but gave it that nice texture that the microwave can’t match. So using an air fryer will cut your oven time down by half.
They make for a great meal in and of themselves. They are a regular on our meal plan every month, especially during busy weeks when we just don’t have time to meal plan or cook in advance.
How To Make Keto Enchilada Bites
What you need:
- Cheddar Whisps
- Real Good Foods Enchiladas
- Sour Cream
- Hot or Mild Sauce (optional)
- Other toppings as desired
- Have your air fryer preheated to 400° and bake the Real Good Foods enchiladas of your choice for 10 minutes, allow to cool just enough to handle
- Layout the whisps on a platter
- Chop up the enchiladas into approximately ½ inch slices
- Garnish with sour cream and/or sauce of your choosing
How To Make Keto Enchilada Bites Video
Sustainable Keto Podcast Episode 15 we’re reviewing Keto Chow. Are they really as good as people say they are? Also, we’ve been asked: What should I do if my macros aren’t perfect in a day on keto? If you’re still struggling to get your macros correct each day you’ll want to hear this. And with the holidays fast approaching… if you’re wondering how to successfully stop and restart keto - we’ve got answers for you. Listen in to this, the 15th episode of the Sustainable Keto Podcast.
Keto Chow Review
If you’ve ever wondered about Keto Chow listen in today. We’ll be doing a Keto Chow review, taste-testing their meal supplements, and talking about some other Keto Chow products. You’ll be amazed at the quality here…listen in to this Keto Chow review.
What Should I Do If My Macros Aren’t Perfect In A Day On Keto?
So, you’ve already figured out your keto macros but are struggling to get them correct each day. Should you eat more to try to boost a macro or two? We’ll break this down by macro type and if you’re too high or too low and share exactly what we would do to adjust this on the fly… and then provide a few bonus tips. If you’re struggling with this day after day and your strategy is to ‘wing it’, it’s time to plan in advance. You can use Cronometer (or any other tool) to create customized meal plans based on your favorite meals.
How do you stop and restart keto successfully?
How do you stop and restart keto successfully? Have you been in a situation where you just can’t stay on keto and now you’re left wondering if you’ll be successful restarting? Don’t worry. We’ve been asked this question and have an answer for you. Listen in to hear more.
Join our free 90 Day Challenge! It just started. It’s never too late to join in on the change.
Invite your friends and family to join this FREE 90 Day Keto Challenge and let us closeout 2020 with some solid new habits and an improved mindset. Let’s enter 2021 stronger, together.
Click here to join: https://www.wholebodyliving.com/90-day-keto-challenge/
So Keto Krate comes in an orange box, not in an actual crate. Each month, you’ll receive this box filled with all sorts of keto-approved goodies. It comes with a little flyer that has information on each of the products and you also get different recipes.
What Our Keto Krate Includes
- This Keto Krate came with a 20% off coupon for chicken chips. So we have some chicken chips in here, made from chicken and “seasoned to perfection”, (what it says on the box). So it's chicken skins, salt, and soybean oil.
- There are some spicy pumpkin seeds in here... I do really love pumpkin seeds as it’s one of my favorite snacks so this has the potential to be very good. And it’s a great source of healthy fiber.
- Moving on we’ve got a Jimmy protein bar. I think we've gotten one of these before. Jeremy loves bars. Anybody else out there loves nutrition bars?
- We got two smart cakes, one of the bigger things that I’ve seen come in one of these boxes. One of them is raspberry. The ingredients in there have eggs, purified water, proprietary fiber blend, which is oat fiber, corn fiber, and flax, erythritol, whet protein, olive oil, raspberry extract, vanilla, salt, cellulose, monk fruit, herbs, and spices. So mainly egg base. That's the first ingredient. So there are some fibers, interesting fibers in there... We'll check that out, let you know about that one interacting with your state of ketosis.
- A beef stick.
- We got a new Naturals stevia-based caramel flavor syrup which must be the maple I’ve been smelling since opening the box… a great sent for sure!
Watch Out For Vegetable Glycerin
Vegetable glycerin. So let's pause for a moment, talking about sugar substitutes. I actually have this same brand of maple syrup, and I haven't use much of it because of the vegetable glycerin. Jeremy and I are gonna be doing some stuff with food testing with continuous blood glucose monitors. This is one of those things we want to test. If vegetable glycerin based products have a blood glucose response or not. It may be a low one, but for someone who's type two diabetic or type one diabetic, it could be just enough to really impact their sugars. So the vegetable glycerin makes us a little hesitant at this point, but if it's in a really small quantity...it may not have a response. But the problem with some of these syrups is that it's the first ingredient, which means there's a lot. So that's something to look out for and potentially avoid.
Look At Ingredients When You’re In A Plateau
Any time you hit a plateau where you're not getting the results you want, looking at your ingredients and seeing what ingredients could be the culprit can really be mind-blowing. This one is kind of a maybe. Interestingly if you look at the nutrition label, it says total fat 0 grams, protein 0 grams, total carbohydrates 9 grams, total sugar alcohols 9 grams but it has a calorie listing of 39 calories. So not from fat, not from protein. It's gotta be coming from the vegetable glycerin. This is something we'll follow up with you guys on.
Jeremy’s Taste Test
Jeremy's so excited about everything in this box. All right, he's gonna eat these chicken skins! Looking at the ingredients, there’s a lot of protein in this. So they really are just chicken skin, salt, and soybean oil. They're by a company called Flock. One bag has 180 calories, 14 grams of fat, 105 mg of sodium, no carbs, 13 grams of protein.
Jeremy says it tastes like chicken skins that are crunchy, that came from KFC. That's his honest review. That it tastes like it came from KFC.
It's actually really good. I’m not a big pork rind fan but I could eat these. I think there are actual pork rinds in this box too. The one thing I’d like to see them change out in the ingredient list is the soybean oil for a healthier oil.
Okay, so obviously Jeremy likes these... he's still eating them.
More Keto Krate Goodies
- All right, we've got some cheese. A new brand of cheese crisps we never tried that’s pizza-flavored.
- Macadamia nut fat bombs. I'm sure a lot of people have had these. We've had these numerous times. These are great if you travel a lot or if you have kids in sports and you want something to throw in your purse. This is what I end up taking with me, these kinds of things like these fat bombs.
- So we got a maple pecan keto bar from HEKA Good Foods. Now, HEKA Good Foods is one of the companies that is certified through the ketogenic.com certification program, so you can be pretty much guaranteed they have done actual blood glucose testing on this product to get that certification. So this is probably pretty safe and maple pecan is very good, and right now, seasonally appropriate.
- And the last thing in the box was pork belly bites. These are not pork rinds. And they’re seasoned, also known as “burnt ends”. Burnt ends are my favorite kind of barbecue meat.
Watch out for hidden sugars
Reading the ingredients list, the bacon has a little bit of sugar in it. Always start with the ingredients list and look for anything that raises a bit of a red flag. So I see sugar on this one three times... sugar is in the bacon. When you see “sugar”, and “brown sugar”, I would proceed with caution, especially if you're just starting keto, are diabetic, or anything like that.
This container has three servings. That's the other thing to know. You could easily grab this and eat the whole package because it's a normal-sized package. But if you do that, you're getting 6 grams of carbs, 3 of those grams are sugar… which could be a little deceiving. But this is true of any jerky's or meats, cheeses, nuts, etc. You just need to be cautious about the serving size and sugar content. You could have some, but just be careful not to overdo it.
Great Keto Snack Variety
There's a lot of great products in this box but what I want to mention is that Keto Krate did a really great job this month of getting a really nice variety of some very good snacks to me. And I really like that it’s not all one group of foods… like just desserts. We got cheeses, chips, fat bombs, bars, etc.
Although there were a couple of items that have ingredients we personally would be cautious of, overall we’re very happy with the products here. We are pleasantly surprised by the contents of our October Keto Krate.
Other Keto Box Companies
We did look at a couple of different companies that also do keto boxes. One of them being Keto Box. One problem we had is that they sometimes allowed gluten and maltitol in their boxes. Both gluten and maltitol are some of the ingredients we talk a lot about on this channel that we recommend avoiding.
IMO, maltitol, sorbitol, isomalt, things that can spike your blood glucose even though they're sugar-free. Some ingredients like tapioca starch can be an IMO or other fiber label that's hiding.
We like to be cautious. A few years ago we had a member who was upset about Keto Box. As we sat down and went through all the products and ingredients with her, I was initially turned off by boxes like this.
Then Keto Krate Reached Out
And then Keto Krate reached out to us… We decided to give this company a try and we actually discovered a few new products that aren't available to us locally. So we got to test out a few new products, and I really do think it's a great way for people to get some new keto snacks to try, especially as we go into the holiday season. Halloween approaches Thanksgiving, Christmas...
It's nice to have a few treats, a few snacks, a few different things prepared so that when a craving strikes or you're feeling a little left out of the social things going on around you you’ll have something new and fun and exciting, and novel to dig into.
How To Know If It’ll Have A Blood-Sugar Impact
The most suspect thing that we found so far has literally been this syrup which we'll test and we'll find out and report back to you if vegetable glycerin is a problem for us. That's the thing with any new ingredients, you see an ingredient, how do you know if that's going to impact you? Well, if you're diabetic, you're probably testing blood sugar, so you've got to do the testing.
You've Got To Test
You've got to do the 30 minutes, an hour, two hours, three hours testing and understand your blood sugars. Create yourself a little chart and notebooks. Get the graphing paper, there are so many different ways, and you can kind of make a game out of it. But see how different ingredients impact you personally.
It may have no impact versus like when we test, it will probably literally just have a teaspoon straight to see what happens. What about in your coffee? What about a syrup in your coffee? There's a lot of different applications for something like syrup, you could mix in with coffee which is a great way to test it.
We hope you enjoy this Keto Krate review. We do have a coupon code for you if you want to purchase one, get $10 off your first box with a coupon code TARAKETO.
And just as a reminder, you can find all of our coupon codes for the products that we love and use ourselves on our website at wholebodyliving.com. Go to the coupon and discount drop-down, under “More” and “Keto Resources” or just CLICK HERE. We posted it there so you can always go back and find that coupon or that product we were talking about. We keep that updated and organized.
And as we continue to try these products we'll be updating that list and maybe creating, I was thinking about creating a new page or category for our favorite keto products… so stay tuned! We'll be working on that this fall.
If You Prefer To Watch:
Hey, it's Health Coach Tara and Jeremy, and today we are reviewing the Real Good Foods breakfast sandwiches. I'm going to share some of my pro cooking tips so you can get the best results.
What’s Your Favorite
Before we jump in, we would like to know, are you a sausage or a bacon breakfast sandwich person? Or do you need both? Post in the comments and let us know your vote.
Real Good Foods does have a third breakfast sandwich flavor that is not available locally for us, and that is turkey sausage. So if you find the turkey sausage at your local store, we would love to hear what you think of that particular flavor in the comments.
Convenience In A Box
Found At Your Local Store
So we just got back from vacation, and are super thrilled to have these Real Good Foods breakfast sandwiches this week. We stopped by Walmart on our way home to pick them up. We love that these are now available in a local store.
You know how it is when you come back from vacation or a trip. You just don't have a lot of time to get ready for the coming week. So we were like, "what are we even gonna eat this week?". And then Real Good Foods breakfast sandwiches came to mind!
Makes Life Easy
First of all, we love these because they are a great price and there are four sandwiches in a box. It makes our week easy.
This will be four meals for me throughout the week. And the macros on these are really good. I do want to point something out in the labeling on the boxes.
A Walk Through The Labelling
On the sausage product, you will see that it says 4 g of net carbs. So that's in the marketing on the box. But if you look at the bacon box, you will see that it says 7 g of total carbs. The actual net carbs on the bacon are three net carbs. They just didn't do the math on the marketing here on the box. I wanted to call that out to make sure you didn't compare these yourselves and get confused. That's just something to notice.
Walking through the labels on both of these... Right, so the bacon one is 113 grams for one sandwich. That's the total grams, and that's 280 calories with 18 g total fat, eight of that being saturated. It's got a good amount of cholesterol in it and a decent amount of sodium, 600 mg.
The most interesting thing to those of us who follow the keto diet is that this has 7 g of total carbs, 5 g of dietary fiber, 2 g of sugar, and then 19 g of protein. This is pretty close to equal ratios of fat to protein, which Jeremy really likes because he doesn't want to go too high on his proteins, and that's pretty easy for him to do. He eats a lot of meat for the protein during the day, so that's a nice even mix.
Sausage vs Bacon
The let's talk about the difference between the calories and the sausage. With the bacon, you've got 280 calories, but the sausage brings 450 calories, so the sausage breakfast sandwich for Jeremy is like the perfect lunch. It's like 450 calories. It's everything he needs. Maybe a side salad or a vegetable on the side.
The sausage has 35 g of fat, which is a lot more than the bacon has, of course, which is 18 g. So this sausage sandwich is 149 g, so there's just more meat there. There's more product, which you expect. Bacon is small. Sausage is meatier... which is a good way to describe it.
So you could if you like bacon and you'd like both the bacon and sausage. You could easily do that by just adding bacon to one of the sausage sandwiches.
The ingredients on the Real Good Foods sausage versus bacon breakfast sandwiches are identical except for the meats. This would be just the bacon versus the sausage, everything else is the same.
The bun on these is a cauliflower bun made from cauliflower, mozzarella cheese, parmesan cheese, coconut flour, dried whole egg, almond flour, a little bit of tapioca starch (as a binder), some liquid whole egg, some sodium bicarbonate, salt, xanthan gum (again, another binding element) and salt and spices. So the buns are identical. Then the cheese is cheddar cheese in both of these sandwiches too.
Real Good Foods Cooking Recommendations
There's like one step that you have to do, and that is wrapping it inside of a paper towel. I’ll just re-iterate the cooking instructions here: remove the sandwich from the box and wrapper and wrap it tightly in a paper towel. Now we like to wet our paper towels because we think that it kind of helps to trap some of the moisture when you're microwaving. This time we’re just going to follow these instructions as they are and use a dry paper towel.
So wrap it in a paper towel. Then microwave the sandwich for 50 seconds. Flip the sandwich when the timer goes off, and then microwave it for another 45 seconds. Total cooking time is one minute and 35 seconds per the box. So we will do that.
Jeremy's tightly wrapped the sausage sandwich we’re starting with first and is going to pop that in the microwave. And then put 50 seconds on the clock.
We’re going to talk you through how we like to “properly” cook your Real Good Foods breakfast sandwiches by deconstructing it.
So the thing Jeremy likes to do with these breakfast sandwiches is to separate them for cooking. He found that the microwave tends to be the enemy of well-cooked food sometimes... they tend to over-cook some aspects of food and undercook other ones. This of course has nothing to do with the product or brand you purchase, it's just par for the course when using a microwave.
Cheese suffers most
With breakfast sandwiches, the cheese is the item that suffers the most. The cheeses just start melting before the cooking process is over...which makes the cheese just go all over the place. And that's why we don't cook it in that first 50 seconds because we like to have all of the cheese in the places it's supposed to be.
So we pull them apart which typically happens pretty easily with a knife. Just pry apart the meat from the egg and the cheese. The cheese can be a little problematic sometimes from the egg.
Once it’s cooked for the first 50 seconds you’ll have your meat, bun, and egg. Grab the cheese, put it all back together, and cook it for the remaining 45 seconds.
The thing I do differently than Jeremy is sometimes I will pop the bun portion in our toaster. I just really love toasted buns when making a hamburger or when making our own breakfast sandwichs, I'll always toast the buns so definitely try this hack yourself.
Increase the calories
And if it's a day where you need more fat, just add butter to the buns and then toast them. This is a good idea because the cauliflower has a lot of moisture. And so one of the things you'll notice when you take these out is that they are a little damp or moist because cauliflower just has a lot of moisture, so toasting it would be a great way to kind of takes out some of that moisture.
One thing to know if your dairy-free and want to eat these, just take out the cheese. Now there is a little bit of cheese in the bun part, but it’s such a small amount...
Sugar-free maple syrup
One of the ways we really like to eat this is to take a teaspoon or so of our homemade maple syrup. But if we're being really lazy and haven't made any, we'll usually have some Lakanto maple syrup we can use. They're sugar-free maple syrup in the fridge, and take a teaspoon or so and drizzle it on top of the sausage for a special treat. That makes it sweet like a maple sausage flavor.
Add some heat
So I like the maple syrup, but something Jeremy likes to do is punch up the heat a little bit by just adding something like Frank's Red Hot Sauce or something similar to it. Just a couple drops on top of the meat is good to give it a little bit of spice and a kick.
Another quick tip is to pair this with the side of my chipotle aioli. I just like to put a tablespoon or so either on the side and dip it in or sometimes I’ll just put it on the back of the bun and add it to the sandwich. That chipotle really just kind of gives it a nice, smokey, robust flavor just kind of mixes things up a little bit.
Check your wattage
That's important to note, we are cooking with a 1200 watt microwave, so if you have a lower power microwave, it might just take a little bit longer to get hot. Now with your bacon, it looked raw, but couldn't tell, so with your bacon, you do you want to make sure that your bacon gets cooked and you could if you like really crispy bacon.
Ding! It’s Done
The Sausage One
So we have the traditionally cooked Real Good Foods Sausage Breakfast sandwich. This actually turned out really nice. This is a really nice looking egg for a product that's frozen. A lot of times frozen breakfast sandwiches don’t even look like real eggs. It looks like it was powdered eggs at some point, but this looks like eggs.
The Bacon One
Okay the bacon one is next. No magic method for the bacon one, it's pretty much the same thing. The bacon's thinner, but otherwise they really are about the same size.
The difference in the weight of the sausage is 149 g, where's the bacon is 113 g. What's interesting about this bacon is that it's like real strips of bacon not some kind of weird Canadian bacon or something larger. It's like it's strips of bacon that you could identify which is always a great sign of quality product.
These Real Good Foods breakfast sandwiches both turned out really nice. They were really easy to make, the quality of the product is really evident and they really tasted great!
Where To Buy
I know one question you probably have is “where the heck can you go to buy these to try them out?”
Walmart is carrying these now. Target is also carrying these, as well as Kroger Schnooks, Hyvee, and Walgreens. We've seen them all over the place.
If you go to the Real Good Foods website, they have a store locator. Just enter your zip code and find exactly what different products are available in your local stores.
Now you can also order online if you live somewhere rural or there's just not a store in your area that carries these. Go to the Real Good Foods website to order online and use our coupon code: TARAKETO which saves you 15% off your first order.
We have all kinds of great review videos coming soon so stay tuned!
Prefer to watch?
In the Sustainable Keto Podcast Episode 14, we’re talking about the little known facts of what happens when you go off keto. Will you regain the weight you initially lost when you go off keto? We're also talking about Halloween which is fast approaching… if you’re wondering how to stay in ketosis for this holiday - you’re not alone. We’ve been thinking about tips to share with you to stay on keto during this candy-filled Halloween season. And we’ll be unboxing our first Keto Krate and announcing the winner of the Keto Krate giveaway!
Keto Krate Unboxing
Each month your Keto Krate box will come with awesome surprises, a little information flyer with recipes, and product information. The “krate” will be filled each month with different types of keto-approved items making it easy to prep your pantry for when those cravings strike. These ready to go keto-friendly snacks come right to your door and offer free US shipping. Listen in to hear more!
Coupons & Discounts:
Use Coupon Code TARAKETO to save $10 off your first Keto Krate box.
Is there a keto product you’ve stumbled across recently you’d like us to review? Or try and do a giveaway with? Post that in the comments.
What happens when you go off keto? Do you regain weight?
Will you regain weight if you go off of keto? What else will happen when you go off keto? Are you destined to regain that weight back? We all know that the standard American diet has created a host of health problems. Usually when someone asks this question they want to know if they can go back to their old way of eating and keep the weight off.
The important thing is to not get complacent and check-out of your dietary habits. Believe in yourself and your ability to figure anything out. The good news is that you don’t even have to go down this path… we can teach you just what to do so listen in to hear more!
This is what our free 90 Day Keto Challenge is all about which is happening right NOW. Shifting your mindset and creating positive behavior change in your life for the long term. We’ll teach you how do you get out of your own way so you can create a life you love to live in.
But what about the holiday season that’s fast approaching? Great question!
How To Stay Keto For Halloween (6 Tips)
Halloween is soon to be creeping upon us. If you’re wondering how to stay in ketosis for Halloween just know that you’re not alone! We’ve also been thinking about tips to stay on keto during this candy-filled Halloween season that we’ll be sharing with you.
In the past, Halloween has been a high-risk time for me to go off whatever diet I was on. Listen in to hear the 6 strategies we talk about that you can use to stick to Keto for Halloween and throughout the rest of the holidays!
Join our free keto support group called Whole Keto on Facebook and ask if anyone wants to keto with you through Halloween. We are much more likely to stick to promises we make to other people than the ones we make to ourselves.
Join our free 90 Day Challenge! It just started. It’s never too late to join in on the change.
Invite your friends and family to join this FREE 90 Day Keto Challenge and let us closeout 2020 with some solid new habits and an improved mindset. Let’s enter 2021 stronger, together.
Today we’re comparing Real Good Foods Superfood Crust to two other cauliflower crusts on the market for review; the Cali'flour Foods Crust and Caulipower Foods Crust. These two cauliflower crusts were found at our local grocery store.
Starting out on the review of these three different crusts we're going to look at their nutrition information. Then we'll pop all three of them in the oven and do a taste test for you.
All of these pizzas are gluten-free options. Real Good Foods Superfood Pizza crust has the highest amount of protein compared to all of these. I've been working on increasing my protein lately, so this is great!
If you find yourself struggling with hunger throughout the day, and your protein is fairly low, then increasing it can really help. I’m not a huge fan of meat, so I love finding different ways to get more protein in my diet.
Now onto nutrition for the first crust!
Real Good Foods
Let's start with Real Good Foods which has three different pizza crusts out right now, but the one we are focusing on as part of this review is the Superfood crust.
Real Good Foods Superfood Pizza Crust is gluten-free, low in net carbs, and great for low-carb dieters. It’s made with broccoli, cheese, rice flour, sorghum flour, egg, almond flour, avocado, kale, and peas. Truly, it’s loaded down with superfoods making me feel great about my teens enjoying this as well.
Now, you probably noticed a few grains on the list. Grains aren’t technically “keto” supporting foods. But, the carbohydrates are low enough that if you aren’t strict keto this could fit great into a more flexible keto diet. Usually, this is called a "low-carb" diet instead of "keto".
If you want a 100% grain-free pizza crust, look to Real Good Foods Chicken Pizza or Real Good Foods Cauliflower Crust Pizzas. We’ll be doing a review comparing all three of the low carb pizza crusts soon, so stay tuned for that!
Real Good Foods Superfood Crust Pizza Flavor Options:
Real Good Foods has four different pizza options right now… and they actually sell a 2-pack of the crust only. We first made our own pizzas using this crust.
- White Truffle & Mushroom
- Crust Only (2 pack)
The serving size on all of the Real Good Foods Superfood Crust Pizzas is a generous half of a pizza. However, I’m totally satisfied with just a quarter of a pizza so for me, this drops all the nutrition information below in half immediately. I like to pair my quarter pizza with a salad of leafy greens, shaved almonds, avocado drizzled with MCT oil, salt, and pepper.
Half of a Real Good Foods pizza is 270 calories which is awesome, fat 14 g, 380 mg sodium, total carbs 17 g (3 g fiber), 14 net carbs, 16 g protein. Some of the ingredients are broccoli, cheese, rice, and sorghum flour. Following strict keto, this may not be your favorite but on a low-carb diet, this would work well.
It also contains egg, almond flour, avocado, kale, and peas. So many veggies are in this margarita pizza crust. Sometimes it's hard for picky kids to eat veggies, but this is a sneaky way to do get some in!
Nutrition facts vary across different pizza types. The white truffle is very similar to this one. Pepperoni has a few more calories which are expected because there's meat. But the crust only for the same serving size is 150 cal, 7 g fat, 8 g protein, and 11 net carbs.
Here are the basic nutrition facts as of today for all of Real Good Foods Superfood Crust Pizzas:
270 Calorires, 14 g Fat, 16 g Protein, 14 g Net Carb
270 Calories, 15 g Fat, 18 g Protein, 15 g Net Carb
Pepperoni (uses uncured pepperoni):
340 Calories, 20 g Fat, 19 g Protein, 16 g Net Carbs
Crust Only Option:
150 Calories, 7 g Fat, 8 g Protein, 11 g Net Carb
Real Good Foods Superfood Crust has a 15 min cooking time, a nice crispy edge, and holds its shape well. So the texture’s on point. It's got a really good overall combined flavor... tastes like a margarita pizza you’d get at your favorite local pub.
I really like that this crust really holds up. I like a pizza that you can pick up to eat and it'll hold its shape while you're enjoying it. Didn't have to twist our arm to try this one!
Now lets talk about some of the competitors, starting with a cauliflower crust called Caulipower.
In our free FaceBook support group, we have a lot of followers that post this next competing cauliflower crust... a lot.
Cali'flour Foods Crust
I looked at the nutrition facts and wow… now I understand why so many people are thrown off by eating this! But still is a popular brand that a lot of people buy.
The serving size is the same - half of one pizza. The Cali'flour Foods Crust has 340 calories, 12 g fat, 520 g sodium, and 49 g total carb, of which only 3 g are fiber. That's truly a LOT of carbs to consume… way over where you’d want to be eating either on keto or on a low-carb diet.
Ingredients are found on the side of the box. It's important to know that the list of ingredients will always be in the order of quantity with the first one making up the most.
So where are those carbs coming from? Within the first three ingredients… two of those listed are a type of carbohydrate.
Now, this pizza is a better option than a normal pizza out there, but its not super keto-friendly unless you have a really small slice. Our teens will get to finish off this one cause we don’t want to eat that many carbs.
Cali'flour Foods cauliflower crust has a 10 min cooking time. This is the thinnest and softest in the texture of the three. We had to leave this one on the baking sheet because it's so delicate we couldn't get it off when it first came out of the oven. It looks like after it’s cooled about 5 min it is firming up better.
The slice of pizza itself is limp when holding it. There's a weird flavor to this one too… almost alcohol-like in taste, or maybe more of a yeast flavor. I'm not real sure how to describe the odd flavor we're tasting. Its like the crust was made with a beer batter. Looking at the ingredient list again, I'm not really sure where the taste is coming from. Maybe from the basil and egg whites? Neither of us are a fan of this flavor.
Now onto the third and final pizza crust review.
Caulipower Foods Crust
This final brand is the Caulipower Foods Cauliflower Crust.
This one has a lot fewer ingredients and also has a lot fewer net carbs. This is actually the lowest carb opton of all three of these pizza crusts!
With cauliflower, mozzarella cheese, egg white, garlic, basil, and then toppings consisting of sauce, basil, spices, tomatoes and things like that... this is a pretty basic or normal in their pizza toppings.
It's got 8 g net carbs, 250 calories in a half pizza which is still the serving size. 16 g fat, 8 g total carbs, 18 g of protein. So the overall fat to protein ratio is pretty big on this pizza. We have had this one before.
Caulipower Foods Crust have a 15 min cooking time. This seems to be a more dense pizza, but it's also limp to hold. This one is chewy tastes like a traditional frozen pizza. It's not bad, the crust just lacks some depth in flavor… Wouldn’t choose this one.
And the winner of the keto pizza crust challenge is.....
REAL GOOD FOODS SUPERFOOD CRUST!!
The smell, texture, ingredients, and taste all really came together for this to be our favorite. Although it wasn't the lowest carb count of the three (it took second), we were looking for that authentic pizza experience to guide our decision.
This one won't feel like you're sacrificing or like it's "diet" food. Real Good Foods Superfood Crust Pizza will make staying on keto and having your favorite foods EASY. Clear win on this one for us!
Where To Purchase Real Good Foods Superfood Crust Pizzas
We don't want to be the only ones to enjoy pizza night. Are YOU ready to try the Whole Body Living Pizza Crust Review WINNER?!
Head on over to their website and click on the “Online Store Locator”. If there’s nothing near you, you can order online and mix and match all the different pizza crusts they have. Be sure and use coupon code TARAKETO for 15% off your purchase.
Click here or use TARAKETO on your order to save 15% off!
For the chocolate lovers
I created these fudgy keto brownies for the chocolate lovers in our house... all six of us! We have four teenagers and they love testing out our new recipes. They love the texture and flavor of these keto brownies.
What makes this recipe unique is the ground chia seeds in the batter. The gelatin, allulose, and other ingredients come together resulting in a dense, chewy, fudgy, and oh-so-satisfying keto brownie.
Ingredients for One Bowl Fudgy Keto Brownies
To make these, you'll need a number of different ingredients. All of these are great to have on-hand in your keto pantry. You'll use things like gelatin, ground chia seeds, and almond flour over and over again as you learn to bake keto.
Ground chia seeds are also great to keep on hand in your pantry! We like knowing we're adding in extra healthiness by blending them into our smoothies and shaking them right into our Keto Chow! They also add a little special texture.
- Instant coffee or espresso powder
- Natural unsweetened cocoa powder
- Unsweetened chocolate
- Unsalted butter, ghee or coconut oil
- Vanilla extract
- Lakanto Monk Fruit Sweetener, erythritol or xylitol
- Liquid stevia (optional, for sweeter flavor)
- Ground chia seeds
- Almond flour
Just one of these dense, fudgy brownies has only 1.5 net carbs! This easy one-bowl fudgy keto brownie recipe will definitely fit right into your ketogenic lifestyle. And kept in moderation, it'll satisfy that sweet-tooth craving when it hits.
Make it easy
Make life a little easier on yourself and batch make this recipe. Once you make them, cut them into small squares, and stick them right in the freezer. When you start craving chocolate or a sweet treat, take just one out and allow it to thaw to savor that fudgy gooey goodness while still sticking to your ketogenic diet.
Some other topping suggestions include caramel sauce, hot fudge sauce, or a scoop of one of our homemade keto ice creams like our Keto Vanilla Ice Cream.
If you want more from us just subscribe to our YouTube channel and click the "All Notifications" button so you never miss a new video or recipe!
One Bowl Fudgy Keto Brownies (1.5 net carb/serving)
- ½ tbsp instant coffee or espresso powder
- ¼ cup cocoa powder natural unsweetened
- 2 ounces unsweetened chocolate shaved
- ½ cup boiling water
- 4 tbsp unsalted butter ghee or coconut oil - melted
- ½ tsp salt
- 1 tsp vanilla extract
- ½ cup Lakanto Monk Fruit Sweetener erythritol or xylitol
- ½ cup allulose
- 40 drops liquid stevia optional, for sweeter flavor
- 1 tbsp gelatin
- 2 tbsp ground chia seeds
- 1 egg large
- 1 egg yolk
- 1/2 cup almond flour 56 g
- With your mixer, blend in melted butter, salt, vanilla, and sweeteners. Then sprinkle the gelatin and ground chia seeds over the mixture and mix in until completely combined and no lumps are present.
- Pour your brownie batter into your prepared pan and bake in a 325-degree oven for 20 minutes. To test, insert a toothpick in the center and make sure it doesn’t come back out with gooey batter on it. For the fudgiest brownies, error on the side of undercooking vs. overcooking.
- Remove from oven and allow to cool in the pan.
- When ready to serve, cut into 16 squares.
- Top with fresh homemade whipped cream, our keto ice cream, keto caramel sauce, or Lakanto’s Suntella Sunflower Spread for an extra fudgy treat.
- Store on the counter for 2 days or in the fridge for up to 5 days. These keep in the freezer for up to 3 months.
Real Good Foods Ice Cream Review
Our Keto Ice Cream review found NONE of the low-carb ice creams you find in the store to be truly satisfying... Usually, you have to "chip away" at a hard mixture...
The first thing I noticed was that the highest carb count per serving on these is 6. On most of the competing products that number is around their lowest carb count that you can find in the store! Real Good Foods lowest carb count is 4 so we think that is awesome.
We wanted this to be a real-time experience. So we’re "talking" to you as we open each one!
Tanzanian Vanilla Ice Cream
Ingredients: Milk, Cream, Allulose (a sweetener we really like - a rare sugar with no impact on blood glucose), Egg Yolk, Inulin (a great prebiotic fiber), Vanilla extract, Locust Bean Gum (probably to bind the ingredients together), Sea salt, and Stevia (another really great sweetener).
So here we’ve got 3 servings (2/3c) per container. In one serving (⅔ cup) there are 180 calories, 15g total fat, 80mg cholesterol, 90mg sodium, 19g total carbs. But your net carbs... 1g fiber, 6g sugar, and 4g protein. So you really want to be looking at sugar which would come from the lactose in the milk. Nothing alarming in these ingredients, just know that this total carb number includes allulose in the count.
Serving size - 3 servings… when Jeremy eats one of these he’ll eat just a ¼ of the pint, but the serving sizes Real Good Foods puts on their containers is definitely more realistic than the serving sizes you'd typically find on the other low-carb ice creams out there.
Mint Chocolate Chip Ice Cream
Ingredients: Milk, Cream, Allulose, Stracciatella (Sugar free chocolate chips [unsweetened chocolate; erythritol, inulin, dietary fibre (resistant dextrin), cocoa butter, soy lecithin, natural flavor(s); steviol glycosides (stevia extract) sweetener; whole milk powder; natural vanilla extract] Coconut Oil), Egg yolk, Inulin, Locust Bean, Mint Oil, Stevia.
Peanut Butter Chocolate Chip Ice Cream
Jeremy’s favorite is peanut butter chocolate chip ice cream, so that’s the second one he chose to review.
Per serving there’s only 4g of Sugars (again coming from the milk lactose) in Real Good Foods’ Peanut Butter Chocolate Chip ice cream. And this one has the most ingredients and the most carbs of all of the ones we’re testing out right now.
Ingredients: Milk, Cream, Allulose, Coffee Extract, Stracciatella (Sugar free chocolate chips [unsweetened chocolate; erythritol, inulin, dietary fibre (resistant dextrin), cocoa butter, soy lecithin, natural flavor(s); steviol glycosides (stevia extract) sweetener; whole milk powder; natural vanilla extract] Coconut Oil), Egg yolk, Cocoa Powder, Inulin, Locust Bean Gum, Stevia.
Comparing these to Rebel, Enlighten, Halo Top, or one of the other keto ice creams out in the market right now…which we've tasted the greater majority of them. The competitors' ice creams all have an aftertaste that lasts within the first 3-4 bites you take until you get used to it…not very appetizing. None of the Real Good Foods Ice Creams have an aftertaste which is one of the reasons why we're loving it so much.
RGF ice creams melt just like regular ice cream would. The competitors can be set out of the freezer for QUITE a while and will still not get soft or turn into that nice melty texture. They’re more… "icy" if you will. So Real Good Foods ice creams are great for those of you out there that really love certain textures as we do.
These products do cost a little more than what you find out on the freezer shelves right now, but it's understandable. Real Good Foods uses better quality ingredients that will naturally cost more.
Think about this: if you go out to one of the ice cream shops or parlors with your family or a friend you’d be spending $5-6 per person. Yea that's expensive for just one trip, but we're talking about one of these pints lasting you 3-4 servings! Better ingredients, better quality, and better taste. All worth the extra dollar!
We WANT you to enjoy the keto sweets you consume (otherwise why eat them?), but we still encourage you to eat keto desserts in moderation. Too much of any keto desserts (even all our awesome sweets recipes you can find HERE ) will throw off your efforts for better health, improved weight, and stamina (or whatever your personal keto goals are).
If you're having trouble with your portion control, sugar or carb consumption, click HERE. We're here to help you get back in the driver's seat of your keto goals!
As Promised, The Coupon Code:
Use the coupon code TARAKETO to save 15% off your order!
Note: They've been adding on flavors as well!
- Salted Caramel
- Mocha Java Chip
- Cake Batter
- Mint Chocolate Chip
- Peanut Butter Chocolate Chip
Also, try their cauliflower pizza crusts, enchiladas, stuffed chicken, chicken poppers... who are we kidding-- it's all good!! Stock your freezer now 🙂 We just did!
Use the coupon code TARAKETO to save 15% off your order.
Prefer To Watch Us Eat Ice Cream?
Did you know we have resources for keto beginners??
Take the confusion out of keto with Tara's 30 Day Keto Planner complete with food lists & meal plans here: https://www.wholebodyliving.com/planner
For MORE of our Real Good Foods Reviews click HERE or click below:
Today, we're sharing our brand new Real Good Food Bowls Review that we posted over on YouTube! I've just been obsessed with these bowls the past few weeks and wanted to share them with you all.
I'm so lucky that I grew up in the country and was raised on farm-fresh real foods. But... sometimes that backfires because I've got really picky taste buds. For decades I've wished there was a healthy bowl I could get in the freezer section of my local grocers that tasted like I had cooked it at home and froze it into portions.
Ideally, that's my strategy. But, you know how life is. Some weeks are crazy busy. With four teenagers in the house it can be a challenge to meal prep and prepare every single week.
A New Busy-Day Strategy That Saves $$
These Real Good Foods Bowls are my new strategy for those days I have zero plan but want to eat delicious food. The best part is that it saves me a ton of money. Because, what I was doing before is using Door Dash or Uber Eats to order a bowl from Chipotle which ran around $30 to feed the two of us.
I was able to order these bowls from a local grocer off Instacart called Fresh Thyme and had my freezer stocked in just a few hours.
I reached out to Real Good Foods to find out how to get these in my local stores and they sent me to their website. You'll find a store locator there and a form you can download and send to your local grocer. Be sure and request these Real Good Foods Bowls so they're stocked and ready when you need them. Then, share with local friends so people are buying them and they stay in your store.
Real Good Foods Bowls Flavors
Currently, Real Good Foods has the following flavors:
- Chicken Lasagna Bowl
- Lemon Chicken Bowl
- Mongolian Beef Bowl
- Chicken Burrito Bowl
- Cauliflower Mash & Braised Beef Bowl
- Creamy Carbonara Bowl
Which Real Good Foods Bowl is the flavor you want to try first? I've been hard-pressed to pick a flavor. Since we filmed the video I've tried all of these. There's something here for just about every mood.
I love pairing the Real Good Foods Chicken Burrito Bowl with a half avocado, gooey cheese and a dollop of real sour cream. I'm a burrito girl and this really hits the spot.
The Real Good Foods Lasagna Bowl I pair with more cheese (who are my cheese lovers out there?) and a dollop of real sour cream. Yeah, I know -- I really love sour cream.
Are Real Good Foods Bowls Worth The $$?
Our final verdict is YES. In fact, they have been saving us money. Instead of spending $15/each to order in Chipotle from one of the delivery services we're spending $6 or less by getting these from our local grocers.
Real Good Foods Bowls Coupon Code For Online Orders
The other option is to order online. Click here to go to their website. Be sure you use the coupon code TARAKETO to save 15% off your online order. We love that you can mix and match products.
Next up, check out our other Real Good Foods Review Videos:
Satisfyingly gooey, caramely and delicious, our keto salted caramel sauce hits the spot for all things that need a sugar free caramel drizzle. To make this keto caramel sauce work, we've used a specific sugar substitute called allulose.
The Magic Ingredient: Allulose
Allulose is the magic ingredient that pulls this keto salted caramel sauce together. Other sugar substitutes will not work in the same way. Instead, try one of our other two keto caramel sauce recipes here that will work with any other sugar substitute you choose to use.
What Is Allulose?
Allulose is a rare sugar named d-picose. It tastes about 70-80% as sweet as sugar. If you'd like a sweeter keto salted caramel sauce, simply add some liquid stevia drops or liquid monk fruit sweetener to bring up the sweetness. I find that somewhere around 30-50 drops will bring the sweetness level up considerably.
Above all, it's important to know that allulose browns even faster than table sugar. If you've ever made traditional caramel sauce you know you've got to stir constantly to prevent burning.
When you make this sugar-free caramel sauce with allulose this becomes even more important. Make sure and keep the sauce moving constantly with a wooden spoon or whisk and smell and watch for the liquid to begin browning. As soon as this happens, remove the sugar-free caramel sauce from the heat and continue to stir to prevent burning.
Studies On Allulose
There are some great studies that have been done with allulose that show it may actually help stabilize blood sugars. Which is just one reason it's featured in this keto salted caramel sauce recipe. Here are two different studies that I recommend you take a look at if you've never before heard about this benefit.
- Effects of dietary D-psicose on diurnal variation in plasma glucose and insulin concentrations of rats.
- Dietary D-psicose, a C-3 epimer of D-fructose, suppresses the activity of hepatic lipogenic enzymes in rats.
Ingredients For Keto Salted Caramel Sauce
You'll need some basic keto ingredients for this sugar-free caramel sauce recipe plus allulose. Most importantly, you cannot substitute any other sugar substitute for the allulose and have the recipe come out well. You'll end up with a lot of separation and a mess that tastes good but looks wrong. If you want to use another sugar substitute you'll find a few other keto caramel sauce recipes linked above.
Tutorial Video - Keto Salted Caramel Sauce
Making Dairy Free Keto Salted Caramel Sauce
Moreover, this recipe can be made dairy free. All you need to do is swap out coconut oil for the butter and unsweetened coconut cream for the heavy cream. So, use a half cup of your favorite coconut oil and a tablespoon of unsweetened coconut cream in the recipe below.
Keto Salted Caramel Sauce
- In a small saucepan, melt butter over medium heat.
- Stir in allulose until completely combined.
- Stirring constantly, bring to a simmer over medium heat and cook until caramelized and thickened, about 5 minutes.
- Once thickened, remove from heat and stir in heavy cream and vanilla. Continue stirring until the mixture has cooled and stopped bubbling.
- Transfer to a glass storage container.
- Use immediately.
- This caramel will thicken in the fridge and need re-heated if you want it to be a sauce.
Other Keto Recipes
More Keto Desserts To Try
Having an arsenal of keto dessert recipes at hand has helped us stick to the keto diet for three years. Here's a few of our favorites we think you'll fall in love with:
You'll need a batch of my unsweetened condensed milk prepared ahead of time. Or you can simply start with that step. The result is well worth the time and effort.
Sustainable Keto Podcast, episode 13, we are talking through some common keto questions around picking out keto-friendly products. We’ll uncover some ingredients to watch out for that might be undermining your efforts. Let’s dive in.
"Any fact facing us is not as important as our attitude toward it, for that determines our success or failure. The way you think about a fact may defeat you before you ever do anything about it. You are overcome by the fact because you think you are." ~ Norman Vincent Peale
How Do Sugar Substitutes Perform In Baking & Cooking? (Keto Baking Tips)
Different sugar substitutes will have very different effects on the outcomes when baking and cooking.
Health coach Tara has years of experience working with different sugar substitutes for baking and cooking. With a lifelong love of both, and now as a health coach, she can tell you the tips you need to know before you start baking and cooking with sugar substitutes!
Listen in to hear tips on baking and cooking with these sugar substitutes:
Fudgy Keto Brownies:
Glazed Keto Pound Cake:
Keto Chocolate Chips:
What Are The Best Water Flavoring Drops For Making Your Own Flavored Or Sparkling Waters?
We have my own favorite water flavoring drops. In this section, we talk about the best water flavoring drops for making your own flavors or in sparkling waters! We'll tell you:
- Our personal choice for an all in one sweetener + flavor
- Lakanto has new liquid Monkfruit drops we really like
- Why we avoid sucralose, aspartame & other artificial sweeteners
Keto & Low Carb Drinks:
How To Get Through A Plateau When You Feel Like You’re Already Doing Everything Right But Just Aren’t Losing Weight?
Breaking through a plateau when you’re not losing weight can feel so hard when you think you’re already doing the right things. Listen in to this section as health coach Tara and her husband Jeremy talk to you about how to break through that plateau when you feel like you’re already doing everything right and just aren’t losing the weight.
- One of our members had been struggling with a plateau for some time and we helped her through it with this simple advice. In fact, she lost 5 lbs in 7 days with this one simple tweak!
- Looking at your food quality...
- What are the foods you know you need to find a healthier replacement for?
- What packaged foods could you temporarily replace?
- Reading labels
- Your eyes will finally be opened to artificial sweeteners
- And why you need to remove any kind of sugar substitute in a packet
Sources mentioned in the Podcast:
- The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.
- Pharmacokinetics of Sucralose and Acesulfame-Potassium in Breast Milk Following Ingestion of Diet Soda.
- Ontogeny of taste preferences: basic biology and implications for health.
- Long-term artificial sweetener acesulfame potassium treatment alters neurometabolic functions in C57BL/6J mice.
- Stevia, Nature’s Zero-Calorie Sustainable Sweetener: A New Player in the Fight Against Obesity.
- Insulin secretion stimulating effects of mogroside V and fruit extract of luo han kuo (Siraitia grosvenori Swingle) fruit extract..
- Effects of dietary D-psicose on diurnal variation in plasma glucose and insulin concentrations of rats.
- Dietary D-psicose, a C-3 epimer of D-fructose, suppresses the activity of hepatic lipogenic enzymes in rats.
- Laxative threshold of sugar alcohol erythritol in human subjects
Improve Sleep Quality & Get Back On Keto After Cheating
On today's episode of the Sustainable Keto Podcast, we are talking about thirteen ways on how to improve your sleep quality and just what to do to get back on keto after having a cheat day.
Thirteen Ways To Improve Sleep Quality
Improve your sleep quality. Quality sleep is important to your overall health and well-being. Today we’re talking about 13 ways to improve sleep quality.
- Exercise daily for 20-30 minutes (not within 3 hours of bedtime)
- Get grounded each day
- Red Light Therapy before bed
- Block/Eliminate blue light completely 3 hours before bed
- Binaural Beats app using headphones
- Guided Meditation
- Evening journaling to quiet your mind
- Avoid eating within 3 hours of bedtime
- Consider using high-quality essential oils like Young Living
- Peace & Calming
- Consider sleep supporting supplements
- High-quality CBD oil an hour before bed
- Valerian Root (Gaia herbs)
- Chamomile tea an hour before bed
- If legal in your area, you can try CBN oil
- Avoid alcohol completely
- Fat-snack prior to bed
- “Sanitize” your sleep environment
How To Get Back On Keto After A Cheat
Get back on keto after a cheat meal. Cheat meals will throw you off, but it IS possible to get back on the keto-wagon when this happens.
- Stop beating yourself up - this isn’t the end.
- How to think about failure. Fail forward!
- Notice how you feel in your body - what is it telling you?
- Right now set a date and time and tell someone who will hold you accountable.
- Remember why you started.
- What do you want from keto? Reconnect with your Commitment statement.
- Watch our video “What to do when I make a mistake on keto”.
Want To Listen From The Beginning?
Sustainable Keto Podcast - Episode 1
No-Dairy Keto, Mistakes & Low Carb USA
In today's episode 11 of the Sustainable Keto Podcast, we are talking about how to do the ketogenic diet with no or low dairy, what to do if you make a mistake on your keto diet, and our reflections on the Low Carb USA virtual conference.
How To Do Dairy-Free Keto
Not everyone is able to stomach dairy... If dairy is something you've removed from your diet whether just wanting to be more healthful, or your body just won't take it, we've got some great ideas on how to do keto dairy-free.
- Coconut Products: Coconut Cream, Coconut Milk, Coconut Oil
- Avocados & Avocado Oil
- Olive Oil (& Olives)
- Nuts & Seeds - Whole or Nut Butters, Nut milk alternatives (Macadamia nut milk, Almond milk)
- For salad dressings -- make your own!
- For coffee creamers - find one you like at the store -nut pods or make your own
- Keto Breads
- A lot of them are made with cheese -- see my dairy-free coconut flour keto bread recipe here https://wholebodyliving.com/keto_bread_with_yeast_coconut_flour/
- A lot of them are made with cheese -- see my dairy-free coconut flour keto bread recipe here https://wholebodyliving.com/keto_bread_with_yeast_coconut_flour/
What Do I Do When I Make A Mistake On Keto?
Mistakes will come on any diet… even keto. There are mind-shifts you can practice that when put into place will help grow you through the failures, keeping you on the path to your goals.
"A person who never made a mistake never tried anything new."
Be okay with making mistakes. If it were easy, everyone would be walking around in perfect health. We all make mistakes. Mistakes are how we learn and grow. Change how you think about failure. You will get results even through mistakes.
Shift your mindset
How do we shift our mindset? Expect failure.
- Choose something difficult to fail at
- Build your self-confidence by embracing learning
- Always question “what you know”
- Get out of the “I deserve” mentality
- Above all… try something
"It is common sense to take a method and try it. If it fails, admit it frankly and try another, but above all, try something." ~Franklin D. Roosevelt
Low Carb USA Reflections
- You don’t have to know everything to get results
- There’s a lot of research happening in the low carb world
- More and more doctors are embracing Low Carb and using it with patients
- If you are a doctor or know a doctor or have a doctor, send them information on the Low Carb USA and other Low Carb Conferences -- many have CEUs
On today's episode of the Sustainable Keto Podcast, we are talking about how to optimize your keto diet for the best results possible. We'll be covering how to calculate your calories and macros plus a few tips to getting it right, how many and what type of carbs you should be eating on keto plus what to avoid and we'll wrap up by talking about how to lose weight faster with keto (and it's not what you think). Let's dive in.
How To Calculate Your Calories & Macros For Keto (No math required)
If you’ve ever wondered if there’s an EASY way to calculate all your calories and macros while on the keto diet tune in because there is! Today we will cover in detail how to use cronometer to best support your efforts.
How Many Carbs Should I Be Eating On Keto?
How do you know if you’re eating the right amount of carbs? Listen in as we’re covering how many carbs you should be eating while on the ketogenic diet.
Looking for some favorite low-carb recipes? Check these out:
How Can I Lose Weight Fast With Keto?
(And it’s not what you think)
In this section we’re sharing with you some unusual methods of FAST weight loss on keto… it’s not what you think so tune in!
Blog Post: What Should I Track On The Keto Diet
Use the link below to receive 10% off Cronometer Gold!
Talk to us!
What are your favorite whole body living low-carb recipes?
With your own life successes, what’s been a sustainable tip you can pass on to other listeners?
On this week's Sustainable Keto Podcast we're talking through:
- Weight loss stalls/plateaus leave you wanting to know why you’ve stopped losing weight when you’re still on the “right” path. The keto lifestyle forces you to look at your scale right in the face...but how often should you really step on it?
- Rumors are out there that HIIT/strength training can cause muscle loss on keto, but does it?
- Are higher blood ketone levels beneficial or dangerous?
- Is it possible to decrease or even completely stop your carb cravings?
- And should you have an accountability partner to get the best results on keto? All these questions are answered here in episode 9 of the Sustainable Keto Podcast.
Weight Loss Stall
Why have I stopped losing weight on keto? We have so many comments coming in saying, “I've hit a plateau.” “I just started keto and I’m not seeing the weight loss.”
There are so many pieces to why you could not be losing weight on keto. We always go back to if you're not losing weight, start tracking your food, and get diligent about knowing what's in the ingredients again.
Protein, even different types of protein can take different amounts of calories to digest which is called the thermic effect. The thermic effect of food is not the same for every macro. Just consider this when you're looking at your calories.
Some common keto ingredients, like nut flours, are very, very high in omega-six compared to omega threes. When there's this large of an imbalance it brings poor health, which also contributes to weight loss stalls.
A few reasons why you're not seeing the weight come off:
- Calories In - Calories Out - This old thought process assumes the body's a closed-loop system, which we're not. A fat calorie acts differently in the body than a calorie from sugar.
- Stress - High-stress levels cause higher cortisol levels, which has a cascading effect on our hormones.
- Exercise - If you've started a new exercise program recently that new "stress" can result in a stall on the scale.
- Sleep Quality - Refer to our 11 Detoxification Tips video where we talk about sleep quality in depth
- Micronutrient deficiencies - These are nutrients your body burns through super fast when you're under a heavy stress load. You run the risk of burning through any water-soluble nutrient very quickly. Get a good multi-vitamin.
- Vitamin C
- Vitamin B
- Hormone imbalance - Support detoxification pathways
- Counting Net Carbs - this just isn’t going to cut it for you if you're eating a lot of processed foods; track what you eat.
- Over-restricting calories
Finding the ratios
One of the beautiful things cronometer does is give you that omega-three to omega-six ratios, which is really valuable.
Support your body
Supporting your detoxification pathways is one of the best things you can do for yourself. We did a great video that we researched really well called 11 detoxification tips which we've linked above.
This is especially true if you are drinking alcohol. A lot of you have shared with me that you're drinking more alcohol than you ever have in the past. Alcohol has a lag in hormone response. Even one standard serving of alcohol can have an effect on your body for days.
Sometimes it's the things that we take away, rather than things that we add that have the biggest effect. So you might be doing everything perfectly, but consuming one drink of alcohol every night or every couple of nights messes up your efforts.
You might actually be gaining muscle and losing fat and stay completely, flat on the scale. So start looking in the mirror. Do I feel better? How are my clothes fitting? Take a moment and take some measurements.
If you're a guy measure your biceps if you're trying to increase size and strength, sometimes we rely on the number too much, and we don't think about the feeling like when you feel strong, powerful and vibrant. That should be as important to you as the number on the scale.
Stepping on the scale
How often should you weigh yourself? This is a concern, especially with females as we go throughout the month. So many changes happen in our bodies. We see very large ups and downs on the scale, even though we haven't changed anything. For men or anybody who's exercising, you can also see large differences in your weight, pre, and post-workout, and just from morning to evening.
So whatever you do when you're weighing yourself, if you do it once a day or once a week, or 2 to 3 times a week, we would always encourage you to do it at the same time of day for consistency.
Will doing exercises such as HIIT or strength training while in keto result in muscle mass loss due to increasing need of the body to produce glucose?
The rate of producing glucose from fat is relatively slow.
HIIT, high-intensity interval training is where you're going to the point where it's difficult to speak to the person next to you. HIIT is not sustainable for more than 20 seconds, usually.
If glycogen repletion rates and resting rates are similar between low carb and high carb athletes, then low carb athletes have a stronger ability to restore used glycogen.
Studies have also shown, I think at the Keto Summit we were just at, they even talked about keto athletes potentially having a better ability to restore muscle glycogen than high carb athletes.
Also, ketones are muscle sparing. They block inflammation, they promote muscle protein synthesis (the building of new muscles). So, yes, you can do HIIT, you can do strength training while in ketosis. It's always better if you're well keto-adapted at that point.
Blood ketone levels
Benefits and dangers
So let's talk about the ranges of ketosis and some loose guidelines for what they are. Nutritional ketosis would be considered anything from 0.5 or 0.6 millimoles per liter in a blood test all the way up to 3.0 millimoles per liter.
And then there are therapeutic levels of ketosis. Things that people are using to treat problems like certain types of cancer and epilepsy.
So in general, people will describe those higher levels of nutritional ketosis, anything between 1.5 to 3. Then when they are generally on the higher side of nutritional ketosis, people are reporting better results.
- Better clarity
- Less inflammation
- Better sleep
- Overall feeling better
If you are at a 5.0, and you're not doing any kind of fasting or anything like that and you're having other symptoms, then you need to see a doctor. There is such a thing as, especially if you're a type one diabetic, called diabetic ketoacidosis.
Those levels are extremely dangerous, especially if you also have high blood sugars along with that. If you are a type one or type two diabetic, you need to make sure that you're doing keto under a doctor's care. At least for insulin management purposes because things will change, and your insulin needs will change the longer you're on keto. So it's very important to have a medical professional involved in that process.
Lowering Carb Cravings
How do I decrease my carb cravings? In your first 1 to 4 weeks (it's gonna be a little different for everyone) carb cravings are completely normal. It's almost a withdrawal symptom.
Gluten acts as a pleasure center in the brain and causes all this inflammation. We could talk about not just gluten, but some of these other highly processed grains. And then you get into sugar and the opioid response sugar has in the brain. When you pull those things out of your body, it has to newly learn to be without them. Look at withdrawals and cravings as a sign that you're doing something right.
The other thing that's going on, in the beginning, is your body's fighting for energy. If you're going into ketosis and you're not quite there yet in that first couple of weeks, you've taken your body's main source of energy away, and you haven't really replaced it with anything quite yet. It takes time for our bodies to get really good at making and using ketones.
So what can you do? A lot of people use the external exogenous PHP supplements and/or beta-hydroxybutyrate salts to kind of help get them through that phase, and that's a legitimate use.
But pay attention to the triggers. Triggers are real and everywhere. Watching tv shows, movies, being out, driving through your neighborhood, and seeing the ice cream truck come by your house...
Think about all these external cues in your environment, that are telling your brain it wants food. And carbs are always going to be attractive to the brain and the body because they were a really rapid source of energy.
Types of cravings
What does craving mean to you? What does it feel like? Is it hunger, an uncomfortable feeling, or boredom? Asking these questions can help you catch the brain's automatic tendency to push away anything that's difficult.
Our brain hates to do hard things. It loves routine. It loves simple, easy, no work, so it is kind of training yourself to think about things differently. So think about these cravings and then do something to fill that imbalance.
Filling that void might be a phone call to a family member or friend and just chat. It could be going out on a walk if you're able to get outdoors. What can you do to interrupt the pattern? Come up with strategies that suit your situation and don't be afraid that you're missing out on anything.
The fear of missing out is very real, and it's present in everyone. We look at someone who seems healthy, doesn't have weight issues, isn't dealing with the disease, or problems that we do and there's some jealousy there. You feel left out. The phrase in your head starts to be “well, I deserve to have that too”. Take that a step further. What DO you deserve?
What you deserve
Do you deserve health or to feel good in your body every day? You have a right to be healthy and happy.
Show up in the hard moments and do the thing you don't want to do. Do not give in to the carb cravings. It's not easy. There's always going to be fear of missing out. There's always gonna be your brain going, “I deserve that”.
Keep showing up
But just learn, keep showing up for our Youtube live streams, connect with other people. Get into our free Facebook support group. Join our low-cost group Membership coaching program where we meet eyeball to eyeball every single week for an affordable, low price.
Coming together in a group to do keto together is always recommended.
That's the value in Membership, and many members show up in a group setting each week. Meeting eyeball to eyeball on video is not the same as in person, but it is still powerful. It helps to know that you have a place to show up, you have a place to connect with a supportive group of people.
If you have a spouse, a friend, a buddy, that will do keto with you in your home or maybe just like a best friend. That could be really great too.
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Satisfyingly drizzled with a creamy keto glaze, our keto pound cake really hits the spot when your sweet tooth acts up. These come in at just 1.2 g net carbohydrates per slice if you slice the loaf into 24 slices. Now, if you're anything like my husband you may want to enjoy big fat slices. In that case, slice the keto pound cake into 12 slices. Then, you're looking at 2.4 g net carbohydrates per slice.
What Sugar Substitute To Use?
In my Keto Cupcake Cookbook, I've gone in-depth on sugar substitutes. Here, I'll summarize my recommendations for making this glazed keto pound cake.
For the softest inside texture choose BochaSweet or allulose. Allulose will cause the cake to brown on the outside quite a bit, so watch it closely so it doesn't burn. You'll notice in the recipe I've used a blend of erythritol and BochaSweet. I actually used half Lakanto Baking Sweetener 1:1 Sugar Substitute and half BochaSweet. But, when I made the recipe card, erythritol was the option.
For the keto glaze, our top choice is Lakanto Baking Sweetener 1:1 Sugar Substitute. The erythritol in the blend allows the glaze to set up into a nice, soft but crunchy glaze like you're used to when using traditional sugar. Xylitol will do the same thing, but we don't have it in the house for two reasons. First, we have cats and xylitol is highly toxic to animals even in small amounts. Second, I get extreme gas, pain, and bloating when I eat xylitol so I avoid it.
Ingredients for Glazed Keto Pound Cake
To make these keto pound cake, you'll need these ingredients:
- Acacia Fiber Powder
- Coconut flour
- Xanthan gum
- Baking powder
- Heavy cream
- Butter flavoring extract
- Vanilla extract
Why Acacia Fiber?
Acacia fiber is a healthy-for-your gut and gentle fiber that doubles as an emulsifier. It helps hold things together in this keto pound cake recipe along with the xanthan gum. So, this is an ingredient I recommend you order online and keep in stock.
Can I Substitute Almond Flour For Coconut Flour?
The short answer to any substitution for coconut flour in this keto pound cake recipe is "No". Coconut flour is a unique flour that I've spent years learning to bake with. It's highly absorbent and full of good-for-you fiber. So, I don't recommend using any other flour as a substitution in this or any recipe calling for coconut flour.
Tutorial Video: Glazed Keto Pound Cake
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Glazed Keto Pound Cake
- Preheat oven to 325 degrees
- Prepare a standard loaf pan by greasing it with coconut oil or butter.
- In a medium-sized mixing bowl, blend together eggs, cream, water, and flavoring extracts.
- Add dry ingredients to the wet ingredients and blend on low or medium-low speed for 1-2 minutes until completely combined. The batter will thicken.
- Pour batter into a greased loaf pan and bake at 325 degrees for 45 minutes or until edges are browned and a toothpick inserted in the center comes out clean.
- Allow to cool for 2-3 hours and remove from pan. Slice and enjoy immediately or store in the refrigerator for up to 4 days. You can also slice and freeze to enjoy later.
Pound Cake Glaze
- Melt butter and whisk in sweetener, salt and vanilla until completely combined and your sweetener granules are dissolved. Drizzle still warm glaze over the top of your pound cake.
- Allow to cool at room temperature for about 30 minutes to allow the glaze to harden.
Cronometer Calculated Nutrition Facts
Unfortunately, my recipe plugin nutrition facts (above) is fairly general and doesn't break everything down quite how we'd like. So, here's the nutrition facts according to Cronometer for glazed keto pound cake.
Note that you will see a difference between these two tools. This is due to variability in ingredients. With Cronometer you can pick brands and double-check labels if you'd like a more precise estimate. So, here's the information based on my Cronometer calculation.
1 Serving Of Keto Pound Cake With Glaze Contains:
- 57.7 Calories
- 4.4 g Fat
- 9.2 g Carbohydrate
- 6.3 g Sugar Alcohol
- 1.8 g Fiber
- 1.2 g NET CARBOHYDRATE
Other Keto Recipes To Explore
What Are The Best Keto Veggies?
If you're on a keto diet, you may be wondering what the best keto veggies are to include in your weekly meal plan. So, let's dive into that. We'll also share our favorite ways to make them!
We’ve all heard about the benefits and these vegetables are chock full of whole-body benefits. Veggies contain a variety of antioxidants, nutrients, phytonutrients, minerals, fiber, and gut-healthy pre-biotic fibers (which feed your gut microbiome).
Throughout we’ll share our favorite ways to eat these low-carb vegetables as well as our favorite keto recipes. In the end, we’re going to talk about what to do if you don’t like the taste or texture of vegetables.
What Veggies Can I Eat On Keto?
(and how to love them)
Celery is a great substitute for chips! Slice raw and pair them with your favorite low-carb chip dip or fill them with zero added sugar nut butter. Our favorite way to enjoy celery is with our keto artichoke dip.
Artichoke Dip Recipe
Light and refreshing, cucumbers come in second on the best keto veggies list. Cucumbers make a good substitute for chips! Pair them with your favorite low carb chip-dip. Or make a raw creamy cucumber salad to enjoy like our recipe below. If you already have a favorite recipe, just sub out the sugar with an appropriate keto sugar substitute.
Cucumber Salad Recipe
Our next favorite on the best keto veggies list is broccoli. There are many delicious ways to enjoy broccoli.
Tara's favorite way to eat it is to steam the broccoli and then dip it in an avocado oil mayonnaise.
To do this, preheat your oven to 375 degrees. Next, wash and dry your broccoli (for faster roasting, cut it in smaller pieces). Put a few tablespoons of your favorite oil in a gallon size Ziploc bag and add the broccoli. Squish the bag around to completely cover the broccoli with oil. Then, put on a baking sheet and add salt and pepper. Flip it, and repeat with seasonings. Bake until fork-tender.
If you love cheesy broccoli, here's our favorite keto broccoli casserole:
Cheesy Broccoli Bake
If you’re struggling with hunger throughout the day, cabbage is a great addition to your keto diet to help you feel full longer. It's chock full of fiber, keeping you satisfied longer.
Enjoy cabbage raw, stir fried or roasted:
- Raw: finely shred it and enjoy as a keto coleslaw or cabbage salad.
- Stir Fry: Stir fry on high heat in a skillet with a blend of avocado oil and a touch of sesame oil. Add in paprika, a dash of cayenne pepper and a little salt while cooking. Toss with a few tablespoons of coconut amino at the end (the amino contain sodium). Next, slice up a low carb pork or beef polish sausage link, and fry it in the leftover oil. Toss this with your stir-fried cabbage and enjoy it!
- Roast it: Our kids love roasted cabbage. Slice it into 1/4 to 1/8th inch cabbage steaks and then roast it similarly to the broccoli instructions.
Keto Coleslaw Recipes
Asparagus is one of our favorite spring keto vegetables and has a prominent place on our list of best keto veggies. Enjoy it pan-fried or grilled over hot charcoals. Enjoy it raw in a chopped salad drizzled with your favorite dressing.
My new favorite way to use kale is to blend it into a bone broth or soup. As fall approaches, we have lots of Kettle & Fire bone broth ready to go for chilly days. We simply toss a handful of kale into the blender with the soup and blend it up. Then, we heat the bone broth on the stove until nice and bubbly. To finish it off, we blend in a tablespoon of MCT or coconut oil for a nice creamy finish.
Another of our favorite ways to enjoy kale is to chop it up and use it in a raw salad with a keto salad dressing. To soften the leaves, marinate them ahead of time in some oil and lemon juice.
Here's a few of our favorite keto salad dressing recipes.
Salad Dressing Recipes
Brussel sprouts are actually number one on our list of best keto veggies (just because they are our favorite keto vegetable).
Did you know brussels sprouts contain omega 3’s? A half-cup (78g) serving contains 135mg of ALA (alpha-linolenic acid) which is a type of omega 3 fatty acid.
Our favorite way to eat brussels sprouts is fried. You might call it our guilty pleasure whenever a desire for french fries strikes. We dip these in Primal Kitchen Avocado Oil Mayo (Chipotle Lime) or make our own Chipotle Dipping Sauce.
You'll want to make sure you're frying in a healthy oil -- our pick is avocado oil.
Because avocado oil is quite expensive, we invested in a deep fryer that filters the oil. It saves us tons of money by allowing us to easily re-use our avocado oil. Once the oil gets dark brown, we simply replace it with fresh oil.
Brussels Sprouts Recipes
Olives are technically a fruit, but they're categorized more like a vegetable so we’re covering it with our "best keto veggies". We already know that olive oil is a super healthy fat for our body. So, so why not go right to the whole food source and enjoy it that way? Olives are packed with vitamin E and other powerful antioxidants. Try a variety and find your favorite.
Don’t Like Veggies?
What do you do if you just don’t like veggies? The good news is that you can reprogram your taste buds and learn to love vegetables so much that you crave them.
Until his 30's, Jeremy had never eaten a green salad of any kind. He passionately despised vegetables unless it was something like corn or green beans (in a casserole). Realizing this one day while Tara was in health coaching school, he decided to start trying them.
Over time, he fell in love with roasted vegetables. We would roast them in flavorful fats, salt, pepper, and spices. We experimented to find what Jeremy liked most. One of his favorites is roasting vegetables in leftover organic bacon grease with chopped bacon tossed in.
We encourage you to play around with different cooking methods, fats, and herbs/spices It may take you a few tries to find a recipe you really enjoy, but in short, once you do it'll make your keto lifestyle so much easier (and healthier).
The Best Keto Veggies Don't Stop Here
There are many more great vegetables for the keto diet including cauliflower, bok choy, mushrooms, spinach, zucchini, arugula, artichokes, leafy greens, and many more. Comment with your favorite keto veggies below.
LOW-CARB VEGGIES &
MAGNESIUM THE MINERAL
Today we’re talking about some of our favorite low-carb, keto vegetables and ways to make them tasty. You may not even be aware of some obvious signs your body gives you for what experts say is the most common mineral deficiency out there so we’re letting you in on that little secret and our favorite way to supplement it. Then stay tuned till the end… we’ve got a very SPECIAL announcement for our followers. You’ll want to read more to find out!
Keto veggies & how to love 'em
Eating veggies can be a foreign concept when you first start keto if you’ve been eating unhealthy most of your life. Vegetables contain a variety of antioxidants, nutrients & phytonutrients, minerals, fiber, and gut-healthy pre-biotic fibers (which we need to feed your gut microbiome). We’ve all heard about the benefits of ALL of these veggies that are chock full of whole-body benefits. Throughout this article, we’ll share our favorite ways to eat these low-carb veggies. In the end, we’re going to talk about what to do if you don’t like the taste or texture of vegetables.
- Celery - A great chip substitute! Slice raw and pair with your favorite low-carb chip dip.
- Cucumbers - Make a raw, creamy cucumber salad to enjoy.
- Broccoli - Our favorite is to steam and dip them in mayo. Also, amazing oven-roasted in a healthy oil with salt and pepper.
- Cabbage - This full-fiber veggie will keep you satisfied throughout the day. Shred-it for a raw keto coleslaw or cabbage salad, stir fry with some avocado oil and herbs, or roast it as cabbage "steak".
- Asparagus - Pan-fried or grilled, asparagus is a great spring treat! Fresh from the garden, also delicious raw.
- Kale - Finely chopped for use in a raw salad, marinate the leaves in oil and lemon juice ahead of time to soften them up. Also great for bone broth soup!
- Brussels Sprouts - These contain wonderful omega 3s. Get your fryer out, because these are great cut into quarters or shaved and fried in coconut or avocado oils.
- Olives - Technically a fruit, but categorized more like a veggie, this one's a bonus 😉. Packed with vitamin E and other powerful antioxidants, go right to the whole food source and enjoy!
So, what do you do if you just DON'T like veggies? Good news: You can reprogram your taste buds! Discover roasted veggies. Roast ‘em in flavorful fats, salt, pepper, and spices. Experiment to find what you like. If you love bacon, cook them in bacon grease or toss in some chopped up bacon in your finished veggies.
Tasty veggie recipes!
Check out ALL these great recipes and MORE at
Artichoke Dip Recipe
Cucumber Salad Recipe
Cheesy Broccoli Bake
Keto Coleslaw Recipe
Salad Dressing Recipes
Fried Brussels Sprouts Recipe
Vegetables are packed full of vital nutrients and minerals our bodies desperately need, but let's be honest... in today's rushed world sometimes we don't pay that close of attention to making sure our mineral needs are met.
One of the most common deficiencies within our cells is that of the mineral magnesium. Magnesium facilitates over 400 vital chemical reactions in your body. It’s essential for the production of hundreds of enzymes and is involved in energy production, cell signaling, and much more. Deficiency in this mineral can interfere with vitamin d and calcium balance and have a host of other effects, but more on that later.
Unfortunately, a blood test at the doctor’s office can't tell you what you need to know, because only 1% of your magnesium is available in your blood! Instead, watch the signs and symptoms your body gives you. This is a more accurate measure on which to base your magnesium needs.
Am I magnesium deficient?
Your body can’t make magnesium from other things… So, when we don’t have enough magnesium to support all of these vital processes, we experience a vast array of symptoms ranging from physical (like leg cramps/twitches) to mental (like anxiety). Magnesium is a mineral that we must get from our food, an oral supplement, or apply topically to our skin.
Things that deplete
There are a few things that deplete magnesium... First, high levels of stress cause our body to burn through magnesium. Coffee, secondly, depletes magnesium stores because it's a diuretic and magnesium is water-soluble. And thirdly, alcohol results in less pancreatic enzymes being produced which reduces the absorption of magnesium.
Of course, low energy can be caused by many other issues, but, it’s the most common magnesium deficiency sign as it's important for the production of ATP (energy for your body). Magnesium Oxide is great at loosening the stools and keeping the pipes from getting plugged up (constipation). Thirdly, headaches/migraines are a strong sign.
If you’re struggling to sleep, taking a high dose of magnesium at bedtime can help your body relax and reduce the fourth sign of insomnia. Another indication is numbing or tingling in fingers or toes as magnesium is important for nerve function. You’ll experience this symptom MORE when you’re under stress (as you'd burn through this mineral much faster) and that is muscle cramping or twitching. The heart is a muscle and can benefit from extra magnesium in the body too bringing us to high blood pressure or heart arrhythmias as a sign. A similar instance would be a fast heart rate. Magnesium helps the heart relax after each contraction.
Nausea, Osteoporosis/osteopenia, and a variety of mental health issues (anxiety, apathy, depression, irritability, etc.) are the final three signs. If you're experiencing any of these, you should talk to your health professional about your magnesium levels and the methods of supplementing you'd like to explore. Speaking of supplementing...
How to supplement
In a perfect world, we’d get all the magnesium we need from food -- but that’s not always feasible. You can get magnesium from magnesium-rich foods, oral supplements, or through your body’s biggest organ-- the skin. Below are our favorite ways to supplement magnesium (always consult with your doctor before starting any new supplements).
Magnesium oxide, the cheapest option, is not very bioavailable to the body. This is what is in a supplement called CALM, which comes in a powder form that you mix with water. We often use this when traveling to keep us loosened up.
These are the oral magnesium pills we like to take: Magnesium Glycinate and Tri-Magnesium. Magnesium Glycinate for us tends to have less gastric issues (Integrative Therapeutics Magnesium Glycinate Plus https://amzn.to/3fIxUEm; Tri-Magnesium by Integrative Therapeutics, https://amzn.to/2XFtpnO).
Another magnesium supplement you can mix with water or a different drink is an electrolyte supplement by Keto Chow. Magnesium chloride is in its elemental form for good bioavailability. One serving has 200mg of magnesium, 610mg chloride, 35mg potassium, and 30mg of sodium. We find this to be very effective--Tara’s favorite for the evenings to help wind down -- but if you can’t handle bad-tasting things it might not be for you. Save 10% on your first order by using this link: http://shop.ketochow.xyz/?aff=158&ref=tarasketokitchen
Epsom Salts, Mineral Salts like Magnesium Bath Salts by Ancient Minerals https://www.wholebodyliving.com/amzn.to/3abZVD9, Topical Oils, Gels or Sprays like Ancient Minerals Magnesium Gel https://www.wholebodyliving.com/amzn.to/2N5UoUE, or Pure Magnesium Oil Spray https://www.wholebodyliving.com/amzn.to/2WwBREc.
Foods high in magnesium include Brazil nuts (107 mg per 1 ounce or 6 nuts), Spinach (½ cup cooked has 78 mg), Almonds (1 ounce/23 nuts has 77 mg), Swiss chard (½ cup cooked has 75 mg), and Avocado (whole, 58 mg) https://lpi.oregonstate.edu/mic/minerals/magnesium#supplements.
What's considered too much?
Our naturopath taught us that it's difficult to get too much magnesium because it’s water-soluble and will be excreted from the body. Sometimes diarrhea is a sign you have too much magnesium and at other times it’s simply the form of magnesium you’re supplementing with. Research shows that the upper limits by age when over 9 years old is about 350mg/day. Consult with your doctor before starting any new supplement. https://lpi.oregonstate.edu/mic/minerals/magnesium#supplements
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Sugar + Substitutes
Some days our sugar craving feels insurmountable. Today's Sustainable Keto Podcast will walk you through what you need to do to BEAT those sugar cravings. We will teach you different sugar substitutes to gain clarity on calculating your own net carbs. We’ll help you avoid making the same mistakes we first made when starting the ketogenic diet and list out some sneaky, common, and familiar foods in which sugar hides. We’ll finish by teasing your sweet tooth with our findings in the published studies of a newer sugar substitute we think you'll just love.
Controlling The Sugar
Many people don't want to admit their sugar cravings have correlations with "addiction". There is a stigma associated with sugar addictions you need to be aware of. If you want to remove this from your life once and for all, we suggest treating it as such! How do we treat addiction? Own up to it. Communicate with others who have the same problem.
The life you live
Most people don’t view their sugar cheating episodes seriously and as a result their health deteriorates. If a former drug addict goes on a binder… this is considered a significant event. What if you eat an entire cake, but your intentions were to only have a small slice? There is a severity of negative consequences that come from “falling” into this behavior regularly.
Sugar addictions manifest in a large number of symptoms. We don't want this for you. We want you to feel good, energetic, and ready to live life each morning! Lackadaisical attitudes prolong this unhealthy lifestyle. Changing your behavior will be hard. Please believe, it’s NEVER too late to turn things around 😉. Get very clear on WHY you want to change. It must be deep and important to you.
Here are some tips to help you find your “why”:
- Answer this question: If I change none of my current behaviors, what will be this path’s natural trajectory?
- Figure out your triggers. Write out things that truly bring you joy. Now play the matching game! Substitute each of your triggers with activities you ENJOY.
- Reframe your self-talk. Replace the negative voice in your mind with “I deserve to be healthy”; “I deserve to feel energetic”; “I deserve to LOVE the skin I’m in”.
- Get support. Trying to beat addiction by yourself is a lonely road and usually unsuccessful. Join a program (ours or another one) to find a place where you can speak your truth without judgment. We encourage finding a good therapist too. Often we use sugar/carbs to self-soothe, as an attempt to escape reality.
Change your daily habits. To succeed, you HAVE to change something you do daily. This is not going away on its own. Commit to doing the difficult work and traveling the journey towards freedom. You are capable. You’ve done hard things before, haven’t you? You can do them again.
Sugar Substitutes + Net Carb Calculations
You don't have to deduct all sugar substitutes from total carbs when calculating net carbs. The calculation for finding net carbohydrates is:
“Net Carb = total carb - fiber - sugar alcohols”
Stabilizing blood sugar
With keto, our goal is to stabilize blood sugar levels. When we increase glucose and insulin, we shut off our body’s fat metabolism. So, for the best results, we need a little knowledge about sugar substitutes and how they affect blood glucose and insulin response. We also need to know what it is doing to our blood sugar and insulin levels. If you are dealing with a metabolic disorder such as diabetes, this is especially critical. When calculating your net carbs, follow the rule “always be moderate”.
The sugar substitutes
These sugar substitutes can be deducted 100% from total carbs: Erythritol, Stevia (reb-A and reb-M), Allulose (rare sugar), Monk Fruit, and Tagatose (rare sugar).
Discount this next list of sugar substitutes 50% out of total carbs: Isomalt, Sorbitol, and Xylitol. A lot of these have caused digestive discomfort so we suggest you only have them in small quantities. Xylitol is HIGHLY toxic (read: "fatal") to cats, dogs, and other animals even in small quantities. You may decide to not have this in your house at all if you have pets.
Deduct this sugar substitute list 0-25% from total carbs (there are better sweetener options out there): Maltitol (very common in sugar-free candies), Splenda (contains maltodextrin), Maltodextrin (will spike blood glucose), Vegetable Glycerine (an additive that rapidly converts to glucose by the liver and kidneys), Inulin/Chicory Root (chicory root is a great pre-biotic, but you may want to check your blood glucose levels before consuming, note this article: https://ketogenic.com/net-carbs-and-fiber-are-fibers-truly-ketogenic/), and IMO’s /Tapioca Fiber (IMO/isomalt oligosaccharides cause insulin to spike and a blood glucose response in humans).
Always with the moderation
If you aren’t sure how much to deduct from net carbs, be conservative and error on the side of caution. Remember... always be moderate! When in doubt: check your blood sugars. Glucometers should be covered by your insurance if you're pre-diabetic. Many FLEX plans will reimburse for these.
Studies On Sugar Substitutes
Where Is Sugar Hiding In Everyday Foods?
Common, familiar foods hide sugar in the ingredients more than you would think. We made the mistake of not recognizing this when we first started keto. We would be in a coffee shop and think “awesome, they’ve got a sugar-free substitute!", grab some sugar-free sweetener packets and put them in our coffees and go on our way... little did we know 😒. If you take a moment to look at the ingredient list, using stevia in the raw, for example, you may be surprised to see “stevia, dextrose, sugar” or “stevia, maltodextrin”. Why do they have to add to stevia? Because stevia is 1-300x sweeter than sugar, the amount of stevia that needs to be in that packet is SO minuscule the packet would feel empty, so they mix in other ingredients to make that little packet have substance. Labeling regulations in the United States only requires the packet to be under 5 calories.
The other hidden sugars
Other hiding places you need to be aware of include condiments (ketchup, bbq sauce, salad dressings, mayonnaise, sweet mustards, nut butter, sometimes salt), processed meats (bacon, sausage, brats, cold cuts, anything that’s been sauced or pre-marinated), dairy-free products (these often have a base of some kind of carbohydrate example: cashew milk; vegan cheese products), products labeled “fat-free” or “light”, milk (lactose is natural sugar), and processed “keto” labeled products often contain sugar substitutes (like maltitol).
Do your due diligence and flip to the ingredient list on everything you consume. Your progress on keto will increase from this one change.
Allulose... Good or Bad?
Allulose is a rare sugar that does not metabolize in the human body. Studies show that 89-94% of allulose (found in figs and jackfruit) is excreted through urine, feces, or sweat. Only .4 calories per gram (1 gram of sugar has about 4 calories), if it seems less sweet than sugar, you are correct! About 30% less sweet than traditional sugar, it makes a great alternative. After some time on the ketogenic diet, you’ll find you no longer “need” that super sweet taste (if it’s not sweet enough for you, just blend in another sugar substitute to make up for the “lack”).
For the health of it
Studies show possible health benefits using allulose. Allulose does not have an insulin response, but it’s been shown to lower blood sugar and may even prevent fat storage. Another odd effect discovered is allulose can reduce HDL levels... 🤔 Allulose drives HDL already present in the body into tissues; it does not turn off the production of new HDL.
Allulose has also been shown to upregulate a signaling pathway called AMPK. AMPK gets turned on/up when there’s a reduction of nutrients available. This naturally happens on fasting-mimicking diets (like the ketogenic diet). Reducing calories over the long term also turns up AMPK allowing us to live longer.
Re-search the research
Allulose research is continuing to be released, but is showing to be a great sugar-free sweetener alternative. Check it out for yourself and keep learning. We’ve linked the studies we mentioned below.
Key reflections from the episode:
- Changing behavior is hard, but not impossible! What's your plan to refocus and move toward your goals?
- As a precaution, err of the side of moderation for blood sugar stabilization. What was the most difficult part of figuring out your own net carb calculations?
- Reviewing ingredient lists is one major key to keto success. What is the most surprising food you have found sugar hiding in?
- Allulose is a promising sugar substitute find. What was the most interesting thing you learned about allulose?
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Fasting, MCT Oils & Keto Coffee
Intermittent fasting has a lot of bodily benefits, as you may already know, but today you’ll learn how having a “why” impacts your resolve, your parasympathetic state, autophagy, and makes it easier to continue keto. How IF and your circadian rhythm helps to relax digestion. And WHEN to use the quicker converting MCT types, what those are, and the best methods for consuming them (not just for coffee drinkers!). Do NOT miss this episode!
Key takeaways/reflections from this episode:
- What’s the longest time you’ve intermittently fasted? What was the first bodily benefit you felt after a duration of fasting?
- What benefits are you looking for in fasting? What’s your “why” for doing so?
- What have you noticed by adding MCTs to your morning coffee/tea? What's your favorite food/drink to add MCTs to?
- What type of MCTs have you used and why? Do you personally prefer MCT powder or oil?
- What's your favorite keto-approved flavoring for your morning coffee or tea?
Episode 6 Show Notes
How Often Should I Intermittent Fast? And Why?
There’s a couple of ‘timing’ ways to do intermittent fasting (IF). The 1st one is to do whatever comes naturally while in ketosis. Ketosis helps us get in touch with our hunger signaling, satiety signaling, and intermittent fasting needs. For a lot of us that have been in ketosis for a long time, this just becomes something that happens naturally. Do what feels natural.
Intermittent fasting also helps with circadian rhythms. The body has different clocks, sleeping, digestion, and for women, their cycle is one of those clocks. Intermittent fasting helps line up these different bodily rhythms and compliments them in a really nice way. It also allows the body to more often exist in a parasympathetic state which is a good thing - parasympathetic is "rest and digest". We don't want to be in the sympathetic (aka "fight or flight") state all the time... cortisol levels are really high and we feel stressed out. The parasympathetic state helps our bodies to relax and digest a little bit more.
Dietary recommendations to eat small meals every 2-3 hours creates constant digestive stimulation. Living this way allows NO time for our bodies to rest and digest. Two hours... the digestion's probably just finishing. Bodies digest at a little bit of a different rate for each individual, but when you're feeding yourself every 2 hours your body never gets to be in a truly fasted state, except for when you're sleeping and for some people that may only be a short break. There's so much other stuff that's happening during sleep that there's really not enough time for your body to get the break from food that it needs. Tip: One way to extend your intermittent fasting time is to make sure you've got 3 hours between your last meal of the day and when you close your eyes to go to sleep. 3 + 8 hours of sleeping... and now all you've gotta do is delay breakfast a little. Ta-da! You've just completed one day of IF. 😉
Now let's talk about "why" intermittent fasting. The parasympathetic state is one. This is also a great way to increase some of the autophagy in your body. Another way to increase autophagy is exercise, but if you're not big into exercise (I do encourage you to be), you can intermittent fast to help get more autophagy, again being in that parasympathetic state where your body's getting the chance to do some of those necessary clean up activities. Also, be aware of the signals your body is sending you... Deep down you know what's a "desire" and what's a "need". Don't stress yourself out by TRYING to intermittent fast when it's not feeling natural to you on a particular day. Be body smart.
Does Cream In Coffee Break My Fast?
We get all sorts of questions... Does cream break a fast? Does MCT break a fast? Does bone broth break a fast? If you want to be strict about it, any calorie will break a fast. Some people would even argue that coffee could break a fast. Technically the answer to these is "yes", however, there's this thing called "fat-fasting". Fat-fasting simply means only having fat sources in minimal amounts. This is a modified form of fasting that works very, very well for many people!
There are all kinds of fasting out there that include some kind of calories, so what does that mean for you? Are you fasting from a particular type of food or from a certain behavior? This also is "fasting", so don't stress too much about the word. This goes back to "do what's right for you". Figure out your "why" for fasting. Increased autophagy, psychological enhancement, or a religious recharge are just a few great "whys". Your decision will fuel your resolve. Decide WHY you want to fast and what benefits you're personally looking to experience. Start small and remember, it's your fast... personal to you, it IS what you say it is.
What Are The Benefits of MCT Oil?
MCT (medium-chain triglyceride) oil benefits our life and our goals in a beautiful, supportive way… especially on a ketogenic diet. What makes MCT oil better than any other oil is that there are fewer carbons making it easier for the body to use and digest, quickly creating ketones in the body. MCT is different from a long-chain fatty acid in that it's absorbed directly through the portal vein so it doesn't need digestive enzymes to be broken down and converted to ketones.
With MCTs, your body doesn't have to go through the whole break down process to get converted to ketones. MCT oils absorb directly to your liver, making it a great and fast source of energy for people. And because MCTs boost ketone production, you reap the benefits of higher ketone levels like mental clarity and other features of being in ketosis. "Bathroom adventures" can happen at the beginning of MCT usage so start with just a small amount and work up from there.
MCT Powder vs. MCT Oil - Which is better?
There are multiple methods of consuming MCTs. Traditionally, the oil comes bottled (great for cooking, baking, and anything you'd use another oil for), as a soft gel (great for traveling as it's super convenient), and then there are oil powders.
It's kind of impossible to make MCT oil into a powder format by itself, so companies have to "plate" it to something. Be careful with what your MCT oil powder has been plated to. We recommend looking for one that's been plated to acacia fiber or acacia gum. Looking at the grams in a serving on the product will tell you what percentage is MCT oil and what percentage is whatever they plated it to. You could very easily look at the fat content for this... so if it says (for example) 10g and 5 of those is fat, you know that 50% of that is whatever they plated the MCTs to. 50% is not very good. You want to get as high a percentage as you can (ideally 70% or higher).
Your lifestyle may dictate what type works best for you. MCTs are not just for coffee drinkers!! Fast converting MCTs also have a great place in baking because it holds a higher smoke point. Start experimenting with utilizing MCTs in teas and foods.
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