Lets talk about the process of enjoying the journey and letting go of anxiety along the way!
How do you manage your stress and anxiety when life is busy, stressful and complicated? The answer is a little more simple than I want to admit…Accept the process. Don’t allow the details of the day to day steal your joy and the little victories along the way. No matter what you are facing, you have a CHOICE in how you are going to respond. No one else can make that choice for you. That’s up to YOU.
As someone who has struggled with anxiety most my life, I understand when everything seems to spiral out of control. BUT GOD. Am I leaning into Him and listening to the peace of His voice? Am I bringing my requests to Him and letting Him fight the battles? Sadly, not enough. But my desire is to take each day and find those victories and celebrations. I want to live from a place where JOY. Not happiness. Happiness is just a feeling that is fleeting. BUT JOY is my portion and He has the ability to reach others in and through me.
So my challenge to MYSELF and anyone else who needs a little pep talk is to REST IN HIS TIMING AND PROCESS. Rest in His perfect leadership and enjoy the journey. Tomorrow is not promised, so how will we live TODAY!? In peace and rest. And it is a DAILY CHOICE! Hard? Yes. But doable? YES YES YES!
I am rooting you on and cheering for you from the sidelines! YOU have the ability to CHOOSE to live a life fully pleasing.
Take a deep breath and let the process perfect you in love! It is worth it dear friends and I am on the journey with you!
Lets be honest… Peanut Butter is LIFE!
Remember those delicious peanut butter cookies mama used to make and stick those cute little Hershey Kisses in the center?
Well meet the KETO/LCHF super yummy, delicious, amazing 2 carb version!
And the best thing is that there are ONLY 3 ingredients!!!
1 cup no sugar added Peanut Butter (or any nut butter)
1/2 cup Swerve (erythritol sweetener)
1. Preheat oven to 350 and gather your ingredients
2. Combine ingredients into large bowl and mix till combined (I love using my KitchenAid)
3. Once mixed, roll the cookies into 1 inch balls and place on cookie sheet
4. Press down 2x with forl to create that classic Mama’s cookie look
5. Bake into oven for 10-12 min, until edges are golden brown
6. Remove from tray and let cool before you INDULGE!
MACROS PER 1 INCH COOKIE:
*dependent on ingredients. To find macros, take total and divide by number of cookies
Net Carbs- 2g
Prep Time 5min
Cook Time 8-10min
We have also made these with Almond butter and they turned out equally delicious but lets be real… Almond Butter can be a little pricey. I make double or tripe batches of these bad boys and they are great in the morning with coffee! Have fun with other nut butters (I am so sorry for those with peanut allergies!! *tears)
Make sure to comment below with YOUR favorite combo and use the hashtag #thisishowweketo so I can see your DELISH ingredients on social media! HAPPY KETO!
Have a recipe question or yummy suggestion? Make sure to comment below! We respond daily and love the feedback!
Ready to learn how you can get started with Ketogenic Living!?
Lovely, Lively LEMON!
This my friends is one of my FAVORITE fat bombs for its bright and zingy flavor!
With the use of organic lemon juice and essential oils, this is by far the tastiest and happiest of snacks!
If you are new to the KETO world, fat is your friend and FAT BOMBS are your besties!!
When you are focusing 70% of your calories coming from FAT, it can often be hard to reach those numbers. Thus, meet your new sweet treat! Fat bombs are so easy to make and stay in the freezer for weeks (if they even last that long!!) You can go from fruity to chocolaty; savory and sweet! Most have some inclusion of coconut oil, grassfed butter and cream cheese.
Mmmmm. Cream cheese!
For these fat bombs you can use a handheld mixer OR a KitchenAid!
I just got my beautiful KitchenAid for my birthday and I’m in LOVE!
This recipe is a great base for MANY different fruit or essential oil combos that you can try. I LOOOOOVE a ton of flavor, so make sure to have fun and play around with your ingredients. I always see recipes as a structure meant to be explored 😉 It can often get me into trouble with baking though!
Throw me a shoutout and let me know how much you LOOOOOOVE these babies!
Make sure to use the hashtag #thisishowweketo and post your creations to social media!
3TBS Lemon Juice
4 drops doTERRA Essential Oil (Optional)
8oz softened Cream Cheese
4TBS softened Grassfed Butter OR Coconut Oil
3TBS Swerve (erythritol sweetener) OR 10 drops liquid Stevia
1TBS Pure Vanilla Extract
1. Combine ALL ingredients in large mixing bowl.
2. Blend on med/med-high with electric mixer till smooth consistency
3. Place candy mold onto cookie sheet for stability
4. Spoon mixture into candy molds OR mini muffin cups
5. Place tray into freezer for minimum of 30min
6. Remove from candy mold after hardened and DEVOUR!
7. Store in air-tight container
Wecome to the wonderful world of FAT!
Yes my lovlies, FAT IS YOUR FRIEND!
So waht is this LOW CARB/HIGH FAT thing all about?
Is it just another trend?
Many call it a FAD but in reality, Ketogenic eating has been around FOREVER!
Let me see if I can help anyone else like me who needs the Simple Readers Guide
This way of eating (KETO/LCHF as you will see it called) is centered around lowering carbohydrate intake to the point where the body produces ketones in the liver to be used as energy. There are 2 main ways the body can recieve this energy: 1-Glucose 2-Ketones. When you eat a meal or snack that is high in CARBS, the body breaks it down into glucose and releases insulin. Insulin is released to process and break down the glucose (or sugar) in your body. When our bodies are glucose driven, we do not need nor use the FAT we consume and it is therefore stored in the body. Hellooooooo expansive waistline. On a typical Standard Americal Diet, we are run predominantly by high amounts of carbohydrates, therefore causing the body to use glucose as its energy source.
When we focus on lowering our overall carbohydrate intake to a much smaller amount than we are accustomed to, the body transitions into a state of Ketosis. This is a very natural process that the body will enter into to assist in survival when food sources are low. During this process our bodies produce what are called Ketones which can be used for FUEL! Think back to hundreds of years ago when a famie would hit. With a lower carbohydrate diet (these food sources being low) and increasing the fat intake, this allowed the body to sustain for much longer periods of time. Survival mode at its best!
The basic premise of a Ketogenic way of eating (WOE) is to force your body into this metobolic state of ketosis through lowering your carbohydrate intake and increasing FAT.
That’s right boys and girls… FAT IS YOUR FRIEND!!!
Simply put, we lower of CARBS and not our CALORIES to get to this amazing place of fueling our bodies through Ketones! Our bodies are miraculous little things and respond delicatly to what we put in them. Lower the carbs and get friendly with your fats… Your body will start to use Ketones as its energy causing you to have more energy, sleep better, lessen stress, lose body FAT and feel fantastic. And let me tell you, it really DOES feel INCREDIBLE!
So what the heck DO I EAT!!?
Bacon. SO much Bacon!
Ok I joke, but in all seriousness, we are looking at a completely UPSIDE DOWN way or eating compared to what we are used to. Take that traditional food guide pyramid and FLIP IT UPSIDE DOWN! With Ketogenic (also referred to as Low Carb High Fat-LCHF, Keto or Low Carb Diet) you will be focusing your calric intake differently.
70% of your calories will now come from FAT!
Im talking about GOOD, yummy, delicious FATS like coconut oil, grassfed butter, macadamia nuts, fatty meats (like Ribeye), avocados, full fat cheeses and creams and SO much more!
There are DELICIOUS ways to increase your daily fat intake (since this can be a hard switch for many of us) like FAT BOMBS and low carb cookies! Did someone say YUM!?
(Check out my Pinterest Board for TONS of YUMS!)
The second area of focus will be to eat a MODERATE amount of protein.
Think about 25% of your caloric intake per day.
Many people who think of a KETO diet think you can just gorge yourself on all the protein you want and that is simply NOT TRUE! The crazy thing about protein is that if you get TOO MUCH then the body will actually break it down into glucose, thus spiking your blood sugar increasing your bodies need for insulin. SInce we are trying to DECREASE the amount of glucose in the body as well as need for insulin, then too much protien is NOT the goal. There are guides online that look at your BMI and give you a good gauge as to how many grams a day. ( I weigh about 145 and need roughly 45-50 grams of protein a day). When you do choose meat, make sure its the HIGH FAT kind like a ribeye steak, eggs, chicken thighs with THE SKIN etc.
Remember we are fueling our bodies with FAT! It might take you a minute to wrap your head around it but boy oh boy is it decadent and YUMMY!!!
The last area that is SO SO SO IMPORTANT is to LOWER THOSE CARBS!!!
I can’t stress this area enough and it might be newbies hardest transition.
Your goal will be to focus on 5% of your calories coming from carbs…
and the majority of that will be from delicious, nutrient dense VEGETABLES.
ALL THE VEGGIES!
This breaks down for the average person to about 20-30 carbs per day*. The more restrictive you are on your carb intake (say 15-20 per day) the faster you will enter into Ketosis and burn BODY FAT! Hellooooooo high energy and smaller pant size!
This is a HUGE shift to what we are used to but the benefits are astounding! DId you realize that just about everything we eat has a carbohydrate value to it!?
From spinach to carrots, bananas and pineapple, EVERYTHING has a carb! As a type 1 diabetic I am accustomed to counting my carbs but there are SO many of us that have been eating yucky “low fat” foods that are chock full of SUGAR! And they don’t even realize the havoc it is causing in their body.
Heres something I challenge you to do… take a good look at the CARB COUNT on your labels.
Oh but Rachael it only has 1 gram of sugar! Im doing great!
Think again dear heart.
The body DOES NOT REGISTER the difference between a banana and a Skickers. Seriously. I say this in love, but ya’ll we are ADDICTED to sugar in ALL forms, even the good kinds. Is a banana an all natural form of sugar? ABSOLUTELY. They are yummy, delicious and a great source of potassium. HOWEVER, if you are trying to lose weight, shed body fat, decrease inflamation and lower the amount of insulin your body needs, even natural sugars can be detrimental to your goals.
So what do we do?
WE COUNT CARBS, keep them low and fuel our bodies with ketones!
If you are a newbie, you will need to do some mental shifts and planning, but it gets easier and you will find your yummy faves. Make sure to check out Pinterest for recipes as well as TONS of Blog posts to explain the benefits. I love using the App “My Fitness Pal” to track my Macros (Macronutrients) and make sure I am getting the right amount of FAT, medium amount of protein and LOW LOW carbs! (Those carbs get a little sneaky). Also you get to eat DELICIOUS food recipes that are even HUSBAND APPROVED! (And all the wives shouted AMEN!)
Here is a quick start guide to keep you on track. Stay on the lookout for all sorts of recipes, treats and tons of FUN!
If you are posting a recipe or starting this way of eating, make sure to use the hashtag #thisishowweketo so I can keep up with your progress!
*MEDICAL DISCLAIMER: The information, advice, statements, and testimonials made about diet as well as products mentioned in this report have not been evaluated by the United States Food and Drug Administration (FDA).
The information in this report and the products listed are not intended to diagnose, treat, cure or prevent disease, nor are they intended to replace proper medical help.
It is always recommended to consult with a healthcare professional before starting any new diet or excercise program, specifically if you have a heart problem or kidney disease.
These statements and testimonies are my own. User submitted testimonials are based on individual results and do not constitute a guarantee that you will achieve the same results – what works for one may not work for another.