The Role of Nutrition in Health with Maria Emmerich!

The Role of Nutrition in Health with Maria Emmerich!

Ever wonder about how important good nutrition is to your overall health?  Or how eating certain foods can combat certain illnesses?  In this week’s My Sugar Free Journey Podcast, we talk to best selling author Maria Emmerich and learn how to combat signs of declining health by improving out overall nutrition!

Remember that you can follow us on iTunes and I would really appreciate a review there on iTunes.  Thanks!

You can find Maria on her Facebook page here or follow her on Instagram here.  You can find all her fantastic Ketogenic cookbooks here as well.

Here are the other pages we mentioned in the podcast.

20 Non-Candy Halloween Treats!

17 Low Carb and Sugar Free Holiday Dishes!

The Complete Guide to Fasting Review

Be sure to use this affiliate link before you shop at Amazon.  It doesn’t cost you anything and helps out the work we are doing here.  You can also buy your Pure Vitamin Club vitamins by clicking here.  Thanks!

The Role of Nutrition in Health with Maria Emmerich!

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20 Non-Candy Halloween Treats!

20 Non-Candy Halloween Treats!

20 NON-CANDY HALLOWEEN TREATS!

Have you ever given out non-candy items for Halloween?

 

There was a time when kids didn’t get a lot of candy through out the year so the massive haul they got on Holidays like Halloween represented a special treat.  Now sugar is an everyday ingredient in almost every food our kids eat and it is showing in their ever-increasing weight and their ever worsening health.  As rates of childhood obesity and their corresponding diseases like Type II diabetes and asthma continue to increase, it might be time to consider some alternatives to hand out at your door this Halloween,

Here is a list of just a few fun things you can hand out to the kids in your area.  Don’t worry about “ruining their Halloweeen”.  Trust me, those kids will have access to enormous amounts of sugar no matter what you do, but at least this way you can know that you didn’t make matters worse and contribute to the problems more and more kids are facing today.

    1. Eureka Halloween Stickers, 120 pk — $4.99
    2. DesignWay Halloween Pencils, 48 pk — $10.81
    3. Fun Express Halloween Stamps, 24 pk — $7.28
    4. Cauldron Full of Halloween Toys, 60 ct — $19.95
    5. Foam Halloween Masks, 12 pk — $5.09

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    1. Vinyl Glitter Sticky Hands, 72 pk — $7.00
    2. Halloween Party Favors Assortment, 72 pk — $11.99
    3. Halloween Bouncing Balls, 72 pk — $39.10
    4. Joyin Toy Plastic Bugs, 144 pk — $14.95
    5. Neon Vampire Teeth, 144 pk — $18.18

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    1. Fun Express Glow in the Dark Eyeballs, 48 ct — $7.89
    2. Mini Halloween Spiral Notebooks, 24 pk — $18.99
    3. Halloween Punch Balloon, 16 pk — $7.79
    4. Halloween Paddle Balls, 12 pk — $30.99
    5. Plastic Spider Rings, 144 pk — $9.49

screenshot_4

  1. Tzou LED Finger Lights, 80 ct — $9.78
  2. Toy Cubby Slap Bracelet, 50 ct — $10.59
  3. Flashing LED Light Up Rings, 18 pk — $9.95
  4. Toy Cubby Plastic Lip Whistles, 48 pk — $11.49
  5. Fun Express Sticky Splat Frogs, 48 pk — $6.79

Ann over at Ann’s Entitled Life has this HUGE list, too!  Click here —> 101 Non Candy Halloween Treat Ideas

Also, Alli at Couponing for 4 has a very Thrifty one!  Click here —>   Nine Thrifty Alternatives To Halloween Candy

Looking for an alternative to candy this Halloween? Why not try these treats instead?

Click here for more Amazon Deals!

The price(s) listed here was the current price(s) at the time this post went live.  Prices at Amazon change quickly. So, always know that when you go to Amazon, you will need to check the price before you purchase.

10/26 Weightloss Wednesday: Important Changes to my Routines!

10/26 Weightloss Wednesday: Important Changes to my Routines!

It’s time for Weightloss Wednesday!  As of this morning I am at 239.3 lbs which means I am down 160.7 lbs so far.  As awesome as that is, it’s a little frustrating that a few week after finally getting under 240, the weight loss has slowed to a crawl.  I’m not 100% sure what is going on but I’ve decided to change things up a bit with my routine.  Here’s what I will be doing for the next few weeks.

#1 I’m going to stop Intermittent Fasting.  It was a crucial component of losing the last 10 lbs or so but maybe if I cycled it on and off, I would see more progress.  I also noticed that I was eating much bigger lunches than might have been helpful after the fast.  I’ll do this for the next week or so and see what happens.

#2 Getting back to exercising.  After I stopped going to the gym, I haven’t been as dedicated to my workout regimens as I was.  I wasn’t riding my bike as much and I stopped doing the other exercises.  This is my fault and drives home how important building muscle is to improving insulin sensitivity and for using the calories consumed for something other than long term storage.

As important as a low carb diet has been to my weight loss journey so far, it might be time for me to realize that what got me this far might not be sufficient to get me where I need to go.  I think that even though I have been very strict on a ketogenic diet, I may have just also been consuming too many total calories.  It’s not uncommon for my dinner plate to have enough food for 2 or 3 people on it and I’ll eat every bite.  As powerful as a LCHF diet can be, it’s entirely possible to eat too much food on any diet.  In short, I am very bad at listening to my body and stopping when I’ve had enough.

So this is my plan for at least the next week.  A much more concerted effort to limit my portion sizes and be more comfortable with eating enough food to be satiated but not so much that I feel “over full” if that is even a real thing.  I guess check back next week to see how it goes!

How are you progressing?  Let me know in the comments below!

Please remember to subscribe to the YouTube channel to never miss a video and come see me over on Instagram.

10/26 Weightloss Wednesday: Important Changes to my Routines!

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Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

 

17 Low Carb and Sugar Free Holiday Dishes!

17 Low Carb and Sugar Free Holiday Dishes!

We are getting to the end of the year which means it is time to start thinking about some low carb Thanksgiving and Christmas recipes that will taste great but not expand the ole waistline.  The average person gains 1-3 lbs per year and the majority of that weight is put on in the last 2 months of the year during the Holidays.  If you can keep your weight stable or even lose weight from Thanksgiving to Christmas, you are going to well ahead of the game.

Remember that we you can still grab a copy of my Sugar Free Dessert Recipes ebook with several recipes specifically for the Holidays.  I’ve already decided that the Lemon Cheesecake and Low Carb Pumpkin Pie in that ebook will be on our table this Thanksgiving.

Pressure Cooker Cauliflower Potato Soup

Orange Ginger Carrot Recipe – Whole30 Recipe

Broccoli Gratin with Swiss recipe – Kalyn’s Kitchen

 

How to Deep Fry a Turkey – Ann’s Entitled Life

Roasted Green Bean recipe with Mushrooms and Parmesan – Kalyn’s Kitchen

 

http://www.couponingfor4.net/bacon-wrapped-pepper-pork-chops/

Spinach Salad with Pomegranate and Vinaigrette – Ann’s Entitled Life

Baked Kale Chips Recipe

Low Carb Cauliflower Au Gratin with ham

http://jennsraq.com/2015/11/easy-cheesy-sausage-balls.html

https://recipethis.com/how-to-make-a-grain-free-paella/

Roasted Garlic Cauliflower Celery Root Mash

http://www.saraborgstede.com/roasted-garlic-lemon-asparagus/

Saffron Laced Chickpeas and Leeks – Vegetarian Gourmet

Roasted Cherry Tomatoes – Vegetarian Gourmet

Green Beans Almondine!

Lemon Balsamic Asparagus Recipe

17 Low Carb and Sugar Free Holiday Dishes!

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Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

 

 

The Complete Guide to Fasting Review

The Complete Guide to Fasting Review

The Complete Guide to Fasting Review

I got my hands on an advance copy of The Complete Guide to Fasting by Jimmy Moore and Dr Fung a few weeks ago and was so impressed with it, I felt like I needed to write a review.  I also got to interview Jimmy Moore about the book here and I’ve done chapter by chapter reviews on my Instagram.  You can find them by searching for the hashtag #FungFasting on IG right now.

Tons of data and charts!
Tons of data and charts!

This book is not like other books I’ve read on Fasting for multiple reason.  First of all, it’s more like a textbook on fasting in that it is not just personal anecdotes, (although those are included) it has actual data from the clinical experience of Dr Fung and his practice.  Secondly, it’s not just a book about fasting, but rather a book about what a good diet is and how fasting fits into that diet as one piece of a larger picture of overall health.

Stories from people who have done it!
Stories from people who have done it!

Each chapter of the book goes into one specific benefit of fasting and how exactly it affects to body.  You will learn what fasting does to cause not only weight loss but how it will also help to lower blood sugar, reverse Type II Diabetes, lower cholesterol, improve heart health and lower your risk of a host of other maladies like cancer and Alzheimer’s.  Again, none of these benefits are conjecture or personal stories but rather backed up with data from large studies and Dr Fung’s  years of clinical experience.

Every chapter has tons of documentation and endnotes
Every chapter has tons of documentation and endnotes

If you are looking for a book that will not only inspire you to put the future of your health but also give you the steps you need to take to do it, this is the book for you.  It will be a powerful tool in the ongoing fight against obesity.

Just as a personal story here at the end of the review, those of you that follow my Weightloss Wednesday posts know that once I lost 150 lbs, I had a very difficult time getting the weight to continue to come off and spent pretty much the entire summer struggling to drop the next 10 lbs.  It wasn’t until I implemented an Intermittent Fasting regimen that the weight started to come off again.  The most surprising thing about starting IF wasn’t that the weight started coming off again, it was that it was happening with no hunger.  I figured I would be walking through my mornings with a grumbling stomach but that wasn’t the case.  Even on days when I started my day with fairly vigorous exercise, I didn’t feel hunger until it was time to break my fast around 2 PM.

If you would like to grab a copy of The Complete Guide to Fasting, you can find it Amazon here.  Thanks!

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Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

The My Sugar Free Journey Podcast – Episode 13: Jimmy Moore and The Power of Fasting!

The My Sugar Free Journey Podcast - Episode 13: Jimmy Moore and The Power of Fasting!

Here is this week’s My Sugar Free Journey Podcast!  This week I am interviewing Jimmy Moore about his new book The Complete Guide to Fasting.  Just so you know, there was a small problem with the recording software that got our conversation out of sync as we got closer to the end of the interview.  I did everything I could to fix the issue as much as we could just know that when we are talking over each other, we aren’t being rude, it’s the stupid software.

Remember that you can follow us on iTunes and I would really appreciate a review there on iTunes.  Thanks!

Here are the other things we discussed in this week’s episode.

What is a Ketogenic Diet?

Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

Baked Kale Chips Recipe!

Be sure to use this affiliate link before you shop at Amazon.  It doesn’t cost you anything and helps out the work we are doing here.  You can also buy your Pure Vitamin Club vitamins by clicking here.  Thanks!

Don’t miss a post! Click here to sign up for our daily email!

Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

What is a Ketogenic Diet?

What is a Ketogenic Diet?  This will tell you everything you need to know to get started on a ketogenic or Low Carb, High Fat Diet that will help you lose weight, reverse Type II Diabetes, lower your blood pressure and more!

What is a Ketogenic Diet?

A ketogenic diet is a diet that is high in fat, includes a moderate amount of protein, has a small amount of complex carbs (mostly from vegetables) and eliminates all simple carbs like sugar, grains, pasta, etc.  It is sometimes called a LCHF (Low Carb, High Fat) diet or an Adkins diet although there are some minor differences between Adkins and a Ketogenic diet.

Why Eat a Ketogenic Diet?

A Ketogenic diet is especially powerful for weight loss because insulin is your body’s fat storage hormone.  If your insulin levels are high you are generally gaining weight and if your insulin levels are low, you are generally losing weight.  Since insulin is triggered primarily by the glucose formed when eating carbs, a carb restricted, ketogenic diet will reduce your body’s insulin secretion.  Once insulin levels are low, your body is able to more efficiently pull fat out of the long term storage of your fat cells and use that for fuel instead of the glucose it no longer has a steady supply of from your diet.  I have eaten a ketogenic diet for almost 2 years now and have lost over 160 lbs so far so I can attest to its power for losing weight and restoring my health.  You can also find other benefits of a Ketogenic diet beyond weightloss here.

What to Eat on a Ketogenic Diet

Fat

Fat is the #1 most important ingredient in a ketogenic diet but not all fats are created equal.  You want to stick primarily with saturated and mono-unsaturated fats and stay away from poly-unsaturated fats and never under any circumstances eat trans fats.  So this is a diet that includes large amounts of butter, coconut oil, lard, and olive oil.  Stay away from corn, canola or any kind of seed oil. (sunflower seed oil, grapeseed oil, etc)

Protein

Protein can be a little tricky because if you eat too much, your body begins to treat the excess like a carb and starts secreting insulin to deal with it.  You can increase your body’s tolerance for protein by including weight bearing exercises in your daily routine to increase muscle mass.  You will want to eat the fattier cuts of meats so pick dark chicken meat with the skin still on over boneless skinless chicken breasts, oily fish (preferably ocean caught over farm raised), fattier cuts of beef and pork products with a large amount of fat. (BACON!)

Carbs

Stay away from simple carbs like bread, pasta, potatoes, and anything with sugar.  Your carbs should come mostly from leafy green vegetables or high fiber veggies like broccoli, green beans, etc.  You can find Dr Westman’s complete list here.

Other

This diet can also include nuts, olives, most full fat dairy products, pork rinds, pickles and more.  (Again, see a complete list here)  You should also increase your salt intake, especially in the first few weeks.

How to know if you are in a Ketogenic State

The only way to know for absolutely certain is to test your ketone level with something like a Ketonix analyzer or there are cheaper options like this breath analyzer.  However, there are other signs you look for like a change in the way your breath smells, (it will smell a little sweeter) increased endurance when exercising, and most important, weight loss.

Resources

I have a few resources that will make your life easier.  First, there is a handy checklist you can download to walk you through what you need to do to get your home ready for this dietary change.  Then we have a list of great recipes you can try here.  You can also get a 28 day meal plan when you sign up for my daily email here.  I also have a FaceBook room for fans of this site that will give you support and answer any questions you might have.

Please don’t hesitate to reach out to me if you have any questions and feel free to follow me in Instagram to keep up with what we are doing.  Thanks!

What is a Ketogenic Diet?  This will tell you everything you need to know to get started on a ketogenic or Low Carb, High Fat Diet that will help you lose weight, reverse Type II Diabetes, lower your blood pressure and more!

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Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

 

10/19 Weightloss Wednesday: I Got to Talk to Jimmy Moore!

It's time for another Weightloss Wednesday!  As of this morning I am 238.9 which means I am 161.1 lighter now than when I used to be.  As good as it feels to have finally crossed that 160 lb barrier that seemed so elusive for so long, my focus now is squarely on getting under 230.

It’s time for another Weightloss Wednesday!  As of this morning I am 238.9 which means I am 161.1 lighter now than when I used to be.  As good as it feels to have finally crossed that 160 lb barrier that seemed so elusive for so long, my focus now is squarely on getting under 230.  I’m ready to knock these weight goals out one by one until I reach my ultimate goal of being under 200 lbs.  Or course, by then I’m sure I will have set a new goal for myself but who knows what that will be.

I got to do something yesterday that might go down as one of the highlights of this journey of mine.  If you follow me on Instagram, you’ve seen me talk about a new book I’m reading The Complete Guide to Fasting.  Well today I got to interview one of the coauthors, Jimmy Moore for my podcast that will be out this Friday and he invited me on to his podcast that will be out in November!  I’m really excited because his podcasts were very important to me growing in my understanding of ketosis.  In fact, if you are looking for what might be the best podcast in existence, you need to check out Jimmy Moore and the Doc.  Such an awesome resource for ketonians.

This weekend I decided to celebrate a bit and have a meal at my favorite Mexican restaurant complete with the rice, beans, and tortillas.  I’m not sure what possessed me to do that but sure enough, it’s been 4 days now with no real weight loss.  One day I’ll learn that one carby meal can destroy a week’s worth of progress.  Actually, I have learned this lesson multiple times but I think sometimes my brain intentionally forgets it.   Oh well, back to my faithful keto diet and I’m sure good things will follow.

I have also decided to cancel my gym membership.  It was fun while it lasted but I think I would rather have the $40 a month.  I found a new app that offers body weight exercises so I can do them in my living room.  I’m going to give that a try instead of going to the gym.

How are you progressing?  Let me know in the comments below!

Please remember to subscribe to the YouTube channel to never miss a video and come see me over on Instagram.

Don’t miss a post! Click here to sign up for our daily email!

Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

It's time for another Weightloss Wednesday!  As of this morning I am 238.9 which means I am 161.1 lighter now than when I used to be.  As good as it feels to have finally crossed that 160 lb barrier that seemed so elusive for so long, my focus now is squarely on getting under 230.

Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

UPDATE:  I have written an ebook How to be Frugal on a Ketogenic Diet full of awesome frugal tips and tactics to help you save money at the grocery store n real foods.  Pick up your copy here!

 

It is VERY important to me to eat healthy for as little as possible because I don’t have a lot of extra money to spend of groceries.  Also, I kind of make my living teaching people how to save money at the grocery store so I figure if anyone can eat a ketogenic diet on a budget, it’s me.

Here are 5 tips you can use every week at the grocery store to save money on real food.

Use coupons

Every other week I put a list of coupons for real food together so you see what available.  You can also use a Coupon Database to search for coupons for specific products.

Use the local ads

Every week the stores in your area put out their ads.  You can use the Flipp app to see all those ads in on your smartphone, then just look through them and look for any amazing deals.  Then either go to Walmart and ad match (if your Walmart still does that) or go to the store with the best deals for your shopping.

Buy in bulk

Either shop at a bulk warehouse like Sams or CostCo or find a local butcher shop where you can buy half a cow or an entire pig at one low rate per pound.  I’ve done this from time to time and you can usually negotiate an easy monthly payment with your meat market and get about 6 months of meat at one time.  You also see if there is a CSA or something like Bountiful Baskets in your area to save on produce.

Shop early in the morning

This tip is specifically for meat.  Every morning the meat department at your local grocery store will look through the meat and start discounting the older meat for quicker sale.  You might want to ask about what time your store does this but I know if I hit my store about 10 AM, I can usually find some great deals.

Use smartphone apps

There are several apps you find here that will give you money back when you buy certain foods and usually produce is included in the rebates.  For instance, right now Ibotta has discounts on onions, peppers, eggs, cheese, and more.

I use these tips every week to make sure that I’m spending at little as possible at the grocery store.  If you find them useful, please leave me a comment and let me know!

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Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

 

Baked Kale Chips Recipe!

A Light and Crispy Baked Kale Chips Recipe.  Easy to Make and is a Great Side Dish or Snack!

Baked Kale Chips Recipe!

So I love crunchy things.  One of my favorite snacks in those old 400 lb days was chips and salsa in front of the TV.  Sure now I have pork rinds but sometimes you want a snack that’s a little different but still has that crisp texture and tastes great.  That’s where baked kale chips come in as a great snack that is easy to make.  We will sometimes do this as a side dish for dinner as well when I want something a bit different.

A Light and Crispy Baked Kale Chips Recipe.  Easy to Make and is a Great Side Dish or Snack!

Kale is a fantastic food and probably one we should all be eating more of.  It’s high in fiber and Vitamins A, C, and K and has magnesium and folate as well as calcium.  It also has 10% of the RDA of Omega-3 fatty acids that protect against inflammation, use a good olive oil in this recipe and that number goes up.

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Whipping up some Kale chips!

A post shared by Aarn Farmer (@mysugarfreejrny) on

You can see all my recipes here and if you decide to make this, tag @MySugarFreeJrny on Instagram so I can see it!

A Light and Crispy Baked Kale Chips Recipe.  Easy to Make and is a Great Side Dish or Snack!

Baked Kale Chips
Author: 
Recipe type: Snack
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2 servings
 
A light and crispy snack that is healthy and tasty!
Ingredients
  • 6 Fresh Kale leaves
  • 1 Tbsp Olive Oil
  • 1 Tsp Sea Salt
  • 1 Tsp Black Pepper
Instructions
  1. Preheat oven to 300° and grease a cookie sheet
  2. Cut center stem out of Kale leaves and arrange leaves on cookie sheet
  3. Drizzle leaves with olive oil and use a silicone brush to spread the oil evenly on the leaves
  4. Season with Salt and Pepper
  5. Bake for 20 minutes until crispy

A Light and Crispy Baked Kale Chips Recipe.  Easy to Make and is a Great Side Dish or Snack!