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Aarn Farmer

The My Sugar Free Journey Podcast – Episode 54: Brad Kearns

The My Sugar Free Journey Podcast – Episode 54: Brad Kearns

In this week’s My Sugar Free Journey Podcast, I talk to Brad Kearns about the Keto Reset!

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

Podcast Shownotes

You can find out more about the Keto Reset here, listen to the Keto Reset podcast here, and check out Mark’s Daily Apple here.

What Should I Do Before Starting a Ketogenic Diet?

Buffalo Chicken Meatballs Recipe

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What Should I Do Before Starting a Ketogenic Diet?

You’ve heard about this new way of eating that promises huge weight loss and health results (Like my own 200 lb weight loss) called keto and you think you want to try it out.  Great!  I’m glad you found this blog.  You are on the edge of an exciting change in your life, your weight, your mood, and your overall health.  But before you get started, it would be nice if someone walked you through some of the basics of what you should do before you start.  If that’s you, you are in the right place!

Here’s what you should do before you start a Ketogenic Diet.

Learn the Basics – The Basics are very simple.  Don’t any sugar, grains ar simple starches like pasta, bread, potatoes, etc and eat more full fat foods like meat, eggs, butter, bacon, etc.  Stay away from seed oils, vegetable oils or canola and cook with saturated fat like lard, coconut oil, etc.  I go into far more detail in this post and I would recommend you read it before you start.

You May Want to Take a Few Blood Tests – I don’t believe blood tests are necessary before starting a ketogenic diet for most people.  All you will be doing is eating the foods you should have been eating all along.  However, it is nice to be able to see your progress in hard numbers.  I go into what blood tests you should consider before starting a ketogenic diet in this this post.

Get Your Starting Weight – You are definitely going to want to track your weight as you do this so make sure you have a way to record this info.  Your phone should have a health app like Android Health or Apple Fit already on it you can use but if not, download one from the app store.  I started using one of these Bluetooth Bathroom Scales and love it.  I don’t have to record anything, just step on the scale and wait for the little chime and it’s all recorded for me automatically.  Just take a look at the maximum weight a scale can handle before you buy it and make sure you are under that weight.

Take a Few Photos – One of my biggest regrets was that I didn’t take more photos as I was losing weight.  I wish I had taken one every 10 lbs or so, that way I could see that weight loss progression.  Don’t make my mistake, take photos of yourself at the beginning and through out the process.  Trust me, once you see the huge difference in your body, you are going to want to have a record of how your body changed over the months.

Remove the Food You Won’t Be Eating From Your House – Can’t eat it if it ain’t there!  Please do yourself a favor and remove all those temptations.  don’t think about how much money you spent on that food or how you are going to replace it, just throw it out.  Those carbs made you sick, show them no mercy.

Tell Your Family Members/Spouse/Roommates What You Will Be Doing – If at all possible, get the people you live with to come onboard with you.  The change is easier if you don’t have to watch other people eating Twinkies while you are going through sugar withdrawals.  Besides, everything is easier with a team at your back.

Plan Your Food for the Week – You shouldn’t be figuring out your food on the fly.  Take a minute and make a meal plan for the week and shop accordingly.  Or you can sign up for the weekly ketogenic meal plans and support group here.

Do Some Research – Doing continuing research was crucial for me.  I always had podcasts I was listening to and books I was reading.  I recommend Keto Clarity by Jimmy Moore and my podcast, The My Sugar Free Journey podcast for your listening pleasure,

Join a Support Group – I recommend our Ketogenic Facebook Group.  It’s full of over 1000 people who are all repairing their health and losing weight with the Ketogenic diet.  We are always sharing recipes, discussing our troubles and triumphs, and most importantly, you get nightly live training videos and a weekly meal plan.  I hope to see you there!

 

What Should I Do Before Starting a Ketogenic Diet?

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Buffalo Chicken Meatballs Recipe

I don’t snack much since I started keto but every once in awhile I like to make myself something light to eat, usually for lunch.  Sometimes you want something tasty and keto and while my usual defaults are pork rinds or sardines, that doesn’t always fit the bill.

I like to make these meatballs because they are quick and savory and give me an excuse to break out my Primal Ranch or mix a little sour cream into some salsa for a dipping sauce.  (You can see my Salsa recipe here)

These meatballs are easy to make and full of flavor.  If you decide to make them, please tag @MySugarFreeJrny on Instagram so I can check it out!  Also, you can see all my recipes here.


Keto Buffalo Meatballs
Author: 
Recipe type: Snack
Cuisine: Keto
Prep time: 
Cook time: 
Total time: 
Serves: 8-10 Balls
 
A tasty appetizer or snack for low carb, Keto diets
Ingredients
  • 1 pound ground chicken or turkey
  • ½ cup almond flour
  • ¼ cup grated cheddar cheese
  • 2 tablespoons prepared ranch dressing, plus more for serving
  • 1 tablespoon dry ranch seasoning
  • ¼ cup hot sauce, plus more for serving
  • 1 egg
Instructions
  1. Preheat oven to 500 degrees.
  2. Line baking sheet with parchment paper. (Be cautious at such a high temp that there is no over lining or it may cause fire. You can also just spray with non-stick and forego parchment paper.)
  3. Add all of the ingredients to a medium bowl and mix well with your hands.
  4. Form mixture into 8-10 evenly sized meatballs and place on the baking sheet.
  5. Bake for 15 minutes or until cooked through.
  6. Serve with extra hot sauce and ranch dressing.

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The My Sugar Free Journey Podcast – Episode 53: Dr Justin Marchigiani

The My Sugar Free Journey Podcast – Episode 53: Dr Justin Marchigiani

In this week’s My Sugar Free Journey Podcast, we are talking to Dr Justin Marchigiani of Just in Health!

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

Podcast Shownotes

You find Dr J’s website here, his podcast here, and his interview with me here.

Visit Our Sponsor

Order a ButcherBox and get $10 off Your Order and FREE Bacon!

Join the 28 Day Ketogenic training and meal plan room here!

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 out daily email!

Need more info about the ketogenic diet? Sign up for our 28 day training program and weekly ketogenic meal plans!

 

What Blood Tests Should You Get When Starting a Ketogenic Diet?

What Blood Tests Should You Get When Starting a Ketogenic Diet?

I have gotten this question asked to me many times over in the Ketogenic Training room and I have resisted posting this for a few reasons.  The most important reason is that I truly believe that most of us do not need any tests to safely start this way of eating.  You are going to start giving your body what it needs to thrive and I don’t want anyone hesitating to start eating a healthy diet because they are waiting on a blood test.

However, it is pretty cool to see how this way of eating looks on an objective test result page.  I still remember the time I got a test back and every single number was in range for the first time in my life.  My Metabolic syndrome had disappeared, my A1C was down, and my blood lipids were all in the right place.  It was such a huge confirmation that I was on the right track.  3 years later and 200 lbs lighter, I know I’ve found the way that works.

In order to organize these tests into a way that will be most helpful for everyone, I am going to list this in multiple sections with the most important tests that you should really consider doing at the top and the less important ones at the bottom.  Almost all of these tests can be ordered without a doctor’s visit through Life Extension  and more information about these tests and more can be found at Lab Tests Online.

Most Important Tests for Newcomers to the Ketogenic Diet

NMR Lipid Profile

This is a more comprehensive cholesterol test than the standard Lipid profile you will usually get from the doctor.  Instead of just telling you the total HDL, LDL, and Triglyceride numbers, it breaks out the total particle counts for those lipids.  This way you can see how much of your LDL articles are the small dense LDL particles that have been shown to lead to Cardiovascular disease.  This test can be taken once a year.  An LDL-P that measures lower than 1.000 is considered ideal with a result of 2.000 and over considered at risk.  Another important value to look at is the ratio of Triglycerides to total HDL.  A TG:HDL ratio of less than 2 is ideal with a ratio above 4 being too high.

Hemoglobin A1C (HbA1C)

The A1C test gives you a 3 month average reading on how efficiently your body uses glucose and how insulin resistant you are.  An A1C between 4-5.5% is considered normal, between 5.6-6.4% is pre-diabetic and north of 6.5% means you are diabetic.  This test can be taken every 3 months.

Vitamin B12

This test checks your Vitamin B12 levels.  This test should be taken once a year. Normal levels are between 200-900 pg/ml.

High Sensitivity C-Reactive Protein (hsCRP)

An hsCRP test measures the level of systemic inflammation in your body, a key predictor of cardiovascular disease as well as most chronic diseases.  This test should be taken once a year. A reference range below 1 mg/L is considered very low risk, between 1-3 mg/L is normal risk and north of 3 mg/L is considered high risk.

Fasting Glucose and Insulin

This test will provide a “snapshot” of the level of glucose and insulin in your bloodstream at the time of the test.  The best way to take this test if possible is fasting, then 2 hours after eating to get a good picture of how the body responds to food.  Having a fasting blood glucose level of 100 mg/dl is considered ideal. A fasting insulin level of under 25 mIU/L is ideal and 2 hours after eating you want it between 16-166 mIU/L

Less Important Tests

These tests should be done either once a year or every few years strictly as a diagnostic tool to avoid any new health issues or as a response to existing health issues.

Thyroid Function

There is a complex relationship between Thyroid hormones and your weight that is too much to get into here.  If you feel you have Thyroid issues, my recommendation would be to read the book The Paleo Thyroid Solution as this book walks you through a comprehensive plan to repair thyroid function.

Cortisol Levels

High Cortisol levels indicate high stress levels or an overactive pituitary gland and can cause excess weight gain around the midsection.  Reference levels are between 10-20 ug/dl.

Vitamin D

Vitamin D levels are a common problem.  A Vitamin D test will give you a 25(OH)D level that you want between 20-100 ng/mL.

Magnesium

Magnesium is another common mineral deficiency.  You want the reference range to be between 1.7-2.2 mg/dL.  I use Magnesium supplements from Pure Vitamin Club and have been very happy with them.

I hope you find this article informative and helpful.  If you have any questions, leave them in the comments and I will answer as best I can.

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