Showing posts with label Food. Show all posts
Showing posts with label Food. Show all posts

Jan 22, 2019

Spotting Sugar's Sneaky Names - with a FREE Printable List to Take Shopping!

Other Names for Sugar
Even though my family doesn't eat much processed food, I've been shocked to learn how many food products we used to buy that contain sugar. That's not because I didn't used to read food labels. I do that pretty diligently because I've been fooled before. It's because sugar hides under all kinds of sneaky names.

No wonder the nation's health is so compromised! I'm finding sugar hidden in nearly everything, including dairy products, condiments, "non-sugary" drinks, and "no sugar" pectin used for canning!

The science is in. We are killing ourselves with 26 lbs. of sugar per year, according to conservative estimates. (One website I came across claims the figure is closer to 170 lbs. per year!) Sugar, studies show, causes inflammation in the body - and inflammation is linked to pretty much every disease. Sugar puts a strain on our livers, which are working too hard to process it all. Sugar turns off our sensation of satiety while stimulating insulin, which makes us feel hungry. Sugar increases uric acid, which puts us at risk for kidney disease and can lead to gout. And while fat has unjustly been blamed for heart disease, top cardiologists now admit carbs and sugar are likely to blame. Sugar interferes with the way our bodies fight disease (bacteria and yeast feed on sugar, as does cancer). Sugar increases the risk of depression. Sugar decreases cognitive health. Sugar causes metabolic disease, which leads to pre-diabetes, which leads to full-fledged diabetes.

And this doesn't even touch upon the effects sugar made from GMO ingredients (beets and corn) may have on our bodies.
 
We have a myriad of reasons to reduce or omit sugar in our diet, but this can be difficult when food manufactuerers hide sugar under names you'd likely never guess. Since keeping sugar out of my life is of vital importance because of my diabetes (learn how I reversed my diabetes here), and because I like my children to eat as little sugar as possible, I've spent hours researching the subject. Since I don't want anyone else to have to do that, I've compiled a list for you.



I've also created a handy printable version of the list that's free for the taking. Put it on cardstock. Laminate it, if you like. And pop it in your purse so it's handy while you're shopping. (Click on the image to download it.) Do note that in order to save space on the printable, I had to omit anything with the words "sugar" or "syrup" in them. Both are types of sugar, but they are easy to spot on a food label, too.
http://www.kristinaseleshanko.com/OtherNamesforSugarBookmark.pdf
Here's to your health!


Jan 16, 2019

Keeping Sane While Cooking with Kids: 12 Tips for Cooking with Children

Tips for Cooking with Children
This post contains affiliate links. All opinions are my own. Please see FCC disclosure for full information. Thank you for supporting this site! 

I think most moms realize it's good for kids to help in the kitchen. It teaches children about wholesome food and nutrition, gives them real life math skills, and helps them learn a skill that will serve them well their whole lives. But if you've ever tried cooking with young kids, you know it can be a real hair pulling experience. (See that adorable toddler to the right there? Yeah, my kids were definately never that well behaved cute when they helped in the kitchen!)

When my daughter was four years old, she absolutely loved to help in the kitchen - but she wanted to do
everything herself. She burned herself on the stove around that age (which quickly taught her that when mommy says "Hot!" you need to stop immedietly and back away.) After that, I found myself reassessing how to involve my kids in a chore they had clear interest in, but in a way that was safe and less frustrating for us all. Sometimes I just wanted to banish the kids to their rooms or set them in front of the television until I was done making dinner, but instead, I learned a few tricks for making cooking with my children a more pleasant experience:

1. Give your child a few of her own tools. Let's face it; for a lot of kids, just pretending to cook is as fun (if not more so) than actually cooking. My kids loved having their own aprons and a tiny rolling pin that really fit their hands. (Here's the exact one they used. I still use it myself today, I really like the size.)
My kids in the kitchen, years ago.

2.
Use a sturdy stepping stool. Standing on chairs just isn't safe and sitting on the counter is awkward at best. A good step ladder with a rail that stands behind your child is a real must. You could also use a kids' "kitchen helper," like this one.

3.
Don't let your child cook on the stove until he is truly ready. Some kids won't be responsible enough for this chore until they are teens; most experts suggest waiting until at least age 10, yet some kids are responsible enough at a much younger age. When you do finally let your child use the stove (or add or remove things from the oven), give him a heavy, quilted apron, good oven mitts, and a long handled spoon (wooden, so it doesn't transfer heat) for stirring. And always, always, always supervise.



4.
Avoid teaching your child new cooking techniques or recipes when you're in a rush. Keep the stress level low by doing these things when you have more time to focus on "kid cooking."

5. Keep kitchen chores age appropriate. Children don't like it when you end up doing most of the work. In fact, it can really turn them off to cooking - and doing chores in general.  Make it clear that there are some things in the kitchen only adults should do, but make sure they feel their jobs are important, too.

6. Sometimes make it all pretend. Although most parenting magazines suggest letting toddlers and preschoolers stir things in bowls, the stirring motion isn't especially easy for young kids and if there's much in the bowl, it may take more strength than they have. Make it easier for your children by giving them their own mixing bowl with just a little bit of the ingredients inside it.

7. Let 'em wash. Most preschoolers can learn to thoroughly wash veggies. If you have a salad spinner, this tool will keep kids even toddlers happy.

8. Let' 'em throw it away. Young children like to throw things in the trash (or kitchen compost bin). Again, it's an easy job that makes them feel useful.

9. Let 'em grab it. Young children can usually grab items from the fridge or cupboards - which keeps them busy while you attend to tasks (like chopping) they can't yet do.

10. When you finally allow your child to do some cutting, start them off with a plastic serrated knife, like this one. Leave the real knives for their teen years.
Cute mini pies my kids used to make.

11. Give 'em their own dough. Remember how Ma, in Little House in the Big Woods, gives Laura and Mary their own bits of dough to make their own funny cookies? What a wise woman! Whenever you make pie, pizza crust, bread, or cookies, give your child a small piece of the dough and let him get creative. (Here are some how-tos on an easy way to make mini pies and decorate them with cookie cutters.)

12. Give children too young to cook a drawer in the kitchen filled with safe things like plastic cups, a wooden spoon, and a small pot you don't mind letting them bang. You can keep preschoolers on up busy by having him set the table or make butter. Toddlers on up can also "wash" plastic bowls in the sink or sit on the floor with a colander and try to stick uncooked spaghetti through the holes. All these things keep your children busy in good, learning pursuits, while also keeping them nearby and out of your hair.

A version of this post originally appear in April of 2010.




Apr 5, 2018

We Now Have GMO Rice

Because rice is relatively high on the glycemic index (meaning it spikes blood sugar), I've never considered it a health food. However, I know many people who consume it regularly...and it's widely found in processed food. Now, though, there's a new reason to avoid rice: The FDA has approved the sale of GMO rice in the United States.

Although this rice cannot currently be planted in the U.S. (it needs approval from the U.S. Department of Agriculture for this to happen), it can be imported into the United States.

To avoid GMO rice, you will need to follow all the same steps you would to avoid any GMO plant:

1. Buy only certified organic rice. If it's organic, it automatically cannot be GMO.

2. Avoid processed foods with rice-based ingredients. This includes: rice germ, rice bran, rice protein, rice flour, rich starch, rice syrup, and rice blends.

Other GMO foods currently available in the U.S. are:

* Corn
* Soy
* Sugar beets
* Papaya
* Zucchini and yellow summer squash
* Canola (rapeseed)
* Cottonseed
* Salmon
* Apples
* Potatoes

The trickiest part about avoiding GMOs is tht they can hide in processed food, infant formula, and even vitamins.

To learn more about why I recommend avoiding GMOs, and further information on where to find them, click here.

* Cover image courtesy of Ozzy Delaney

Jan 25, 2018

Avoiding Food Waste by Understanding Food Expiration Labels

What Food Expiration Dates Really Mean
Americans waste a lot of food. According to Forbes, enough to fill the Rose Bowl every day - a total of 30 - 40% of all our food. Even worse, much of that food is perfectly edible. And one of the biggest reasons we waste food is our great fear of food poisioning.

While it's obviously smart for consumers to use caution when eating food that could make them ill, we can prevent a lot of food waste simply by understanding the types of "expiration labels" found on food products. For example, the following labels tell consumers nothing about a food's safety:

"Sell by" 
"Best if Used By" 
"Best By"  
"Guaranteed Fresh By"

Instead, each of these labels indicates that after the printed date, the product may not be as fresh - still safe to eat, mind you, but not of as high in quality.

Canned foods often have a “Pack” date; this is designed for the manufacturer's use and has nothing to do with either safety or quality.

Only foods withExpires On” or “Expires By” dates are helpful in indicating safety. If something is eaten after the indicated date, it could potentially cause food poisoning. However, if the product is frozen before the expiration date, it may be consumed much later than the date indicated.

General Guidelines

Cook or freeze meat and seafood within 2 days of purchase. 

The USDA says eggs are safe for up to 5 weeks after their expiration date, if kept in their original box in a cool refrigerator. However, there is a simple test to determine whether eggs are safe to eat: Place them in a cup of water and see if they float. (See complete instructions here.)

If kept unopened, butter can last for months. But if you're not going to use it right away, it's a great idea to freeze it.

Milk is usually safe up to one week after the “sell by” date. If milk is reaching its expiration date and you won't be able to use it before it goes bad, freeze it.






If kept unopened, hard cheeses last for at least 4 weeks. Over time, they may taste more sharp. If cheese develops mold, cut off all the affected part and eat the rest. Grated cheese may be stored in the freezer and used for cooking. (Freezing changes the texture of cheese, so you wouldn't want to eat previously frozen cheese in, say, a sandwich.)

If you have vegetables that tend to go bad before you use them, consider whether they freeze well. For example, I used to have trouble with bell peppers and onions going bad. Now, I chop them up the day of grocery shopping (or the day after) and pop them into the freeze. Added bonus: This makes cooking meals faster! Not sure how to freeze veggies? Visit AllRecipes for tips.

Another option for vegetables or fruits that are about to go bad is to dehydrate them. Dehydration is easy and cost effective; learn how here.

Experts say baking powder should be replaced around every 6 months, but I find mine lasts much longer. To test if it needs replacing, mix 1 teaspoon of baking powder with ½ cup of hot water. It should bubble instantly. The same thing goes for baking soda; test it by dropping ¼ teaspoon into 2 teaspoons of vinegar. It should bubble right away.

Commercially canned foods often last up to 5 years, and home canned foods last virtually forever, as long as they remain sealed. The nutrients in the food will very gradually diminish. However, if canned goods are kept at a high or low temperatures, they will spoil rapidly. Keep them at 50 - 70 degrees F. Rust on cans or lids may indicate air can get to the food, which in turn means the food could be spoiled. Commercially canned high acid foods, like tomatoes or citrus, are more likely to spoil than low acid foods like canned pears. Toss any cans or jars that are bulging. Watch the video below for more tips on discerning whether home canned food is still safe to eat.



Still not sure about a food's expiration date? Check out EatByDate.com.


DISCLAIMER: This article is designed to offer friendly advice. I am not a doctor or scientist, nor an expert on foodborne illness. Please use common sense before eating anything and always err on the side of caution. I cannot be held liable if you eat a food mentioned in this article and become ill. Isn't it sad that I have to post a disclaimer?

A version of this post originally appeared in October of 2009.

Nov 3, 2017

Saving Money While Eating Keto (or Whole Foods)

Saving Money while Eating Whole Foods
This post may contain affiliate links. All opinions are my own. Please see FCC disclosure for full information. Thank you for supporting this site!

Last December, when my doctor informed me I had type II diabetes and that if I didn't want to take insulin I needed to go on a keto diet, I was worried this new way of eating would blow our grocery budget sky high. Maybe you're trying to switch to a whole foods diet but are afraid it will cost a fortune. Or maybe you're still eating lots of processed, carb-laden food but need to trim your grocery costs. Whatever the case, the following tips will help keep your grocery budget under control, just as they have mine.

(An important point: Many people find their grocery budget goes down when they switch to a keto diet, even without implementing these money-saving tips. It helps that keto keeps you more full than the more popular high carb, low fat diet, but it also really depends upon how much processed food you're used to buying. Our budget remained about the same; previously we ate a lower carb whole foods diet.)


Courtesy of
Meat

* Keto is a moderate protein diet; it doesn't require huge amounts of meat. That should help your budget, right there!

* Learn which grocery stores in your area have a meat clearance section and what day of the week they mark down their meat. Plan to use that meat the same day, or freeze it for later use.

* Watch for meat sales, via newspaper inserts, store websites, or store loyalty programs. Plan your meals around these sale items.

* But cheaper cuts of meat, and learn to cook them so they taste great. Most cheaper cuts are either less tender (so you'll need to learn to cook them low and slow in a crock pot or Instant Pot).

* Considered canned meat. If you're not used to it, canned meat may seem weird or even yucky. But I assure you that minimally processed canned meat, like chicken breasts, salmon, and tuna, is healthy and delicious! Sometimes it's cheaper than fresh, too - especially if you buy it on sale.

* Prepare your own meat. For example, instead of buying chicken tenders, buy chicken breasts and cut them down to size yourself. Or buy a whole chicken and use the meat for several meals.

Produce
Courtesy of Jules

* Buy what's in season; it's almost always cheaper. For example, asparagus is least expensive in spring, when it's naturally abundant. (Not sure what's in season when? Check out the USDA's website.)

* Consider farmer's markets. Sometimes they are less expensive than grocery stores. (But not always!)

* Compare the cost of frozen vegetables with fresh vegetables. Often, frozen is less expensive, yet still quite nutritional.

* Grow as many of your own veggies as possible. Even having a few pots on your porch or balcony can save a lot of money, especially if you choose greens, which grow and grow and grow until killed by frost. (Some greens, like kale and collards will even stay alive in the snow.)

In General

* Shop around. Familiarize yourself with all the grocery stores in your area, so you know for sure which ones are least expensive for the foods you most purchase.
Courtesy of Clyde Robinson
* Keep a price book. Don't rely on your memory to know the best price for the foods you regularly purchase or you may end up buying something on sale without actually saving any money. Click here to learn how to make a simple price book.


* Avoid processed food, even if you think it's keto. This will save you a ton of money - and processed food is frankly never as healthy as whole food. The Internet has a wealth of made-from-scratch keto foods. (Check out my Pinterest boards, for a start.)

* Eat simple meals most days. Few ingredients usually means spending less money to make a meal. Focus on one meat and one veggie for most meals.

* Although organic produce and grassfed meat and dairy are ideal for any healthy diet, don't feel you must buy them in order to eat keto. Sure Kerrygold butter and grassfed steaks are awesome, but you can be very successful at keto while eating conventional meat, dairy, and produce.

* Consider buying in bulk. Find local farmers from whom you can buy half a cow or a pig. When you find a good deal at the grocery store, especially on a staple, buy a lot to save yourself money in the future. For fresh foods, freeze what you won't use right away.

* Meal plan. This will save your sanity, as well as your pocket book, and it doesn't have to be complicated. I usually just determine how many days I'm buying for (typically 14 or so - because the less often I'm at the grocery store, the less I'm likely to buy!), pick that many dinners, and choose basics for lunch and breakfast. Make sure you plan around what's on sale and in season.

* Meal prep. Some people find that if they have pre-made, homemade meals at home in the freezer or fridge, they are less likely to grab unhealthy food elsewhere. If grabbing food-to-go is a temptation to you, commit to spending a few hours every weekend to prep the week's meals.
Courtesy of

* Make your own spice blends. Spice mixes can not only have hidden, unhealthy ingredients (including MSG, soy, and flours), but they are more expensive than homemade mixes.

* Grate your own cheese. Do this first because pre-grated cheese has additives that are high in carbs. Do it second because it's almost always less expensive to do it yourself. Hate grating cheese? Buy a food processor! You can also save a lot of money by buying blocks of cheese on sale, grating it, and freezing it.

* Use leftovers. Either freeze them for a future meal or eat them the next day.

* Avoid eating out. Eating at restaurants or grabbing food on the go is expensive! Bring snacks and drinks with you, and eat out only as a special treat.

* Eat eggs. They are a cheap source of protein. (Even cheaper if you raise the hens yourself!)

* Eat enough fat. Natural fats are healthy and make you feel much more full. (Don't overdo it, though, or you may stall your weight loss or begin gaining weight.)

* Fast. Intermittent fasting has health benefits - and it saves your bank account some cash. Don't starve yourself, though. Just skip a meal; you'll probably find that easy to do after a couple of weeks of eating keto. (Diabetics should only fast if they are unmedicated and have their blood sugar under good control.)

* Avoid snacking. Not only do snacks burn your cash, but they slow weight loss, too. Eat enough at your regular meals that you feel comfortably full.

Courtesy of
* Avoid recipes that contain expensive ingredients. This may seem like a big duh, but a lot of low carb or keto recipes for sweets - something every newbie craves - are costly. Keto-friendly, natural sweeteners, for example, and alternative flours like almond and coconut, hike up your budget very quickly. Keep these treats occasional, and you'll save a ton of money while truly taming the sugar dragon.

* Start doing Swagbucks. This is a site that let's you earn points toward gift cards by doing Internet searches, surveys, and other things. Depending upon where you buy groceries, you can earn gift cards to your grocery store. I mostly shop at Walmart, and find I can easily get $25 - $50 off my monthly grocery bill by using Swagbucks

* Consider a Costco or Sam's Club membership - or find a friend who has a membership and go shopping with her! But be sure to compare their prices to those in your price book! Not everything at these stores is a good deal.


May 4, 2017

What Does Keto Living Look Like? With a Simple Keto Meal Plan

This post contains affiliate links. All opinions are my own. Please see FCC disclosure for full information. Thank you for supporting this site! 

 Many people have written to me, asking questions about my keto (LCHF) diet! I'm so happy word is getting out about this healthy lifestyle (which is good for almost everyone, not just diabetics) and I'm happy to answer questions whenever possible. There are some questions that come up again and again, though, so I think it's best to answer them on the blog.

One series of questions was well asked by long time reader Staci, who actually attempted keto at one point. She wrote:
"I would be curious in hearing what a normal day looks like for you with food - breakfast, lunch, snacks, supper, even a treat. I'd like to see what you eat versus what the kids and husband eat - whether anything is different for them than you or how you incorporate other things for the family that you don't have yourself...
I did [keto] for a full week and a half before flopping...I really felt hungry a lot! I would find myself grabbing some pork rinds...and then just felt like I was still eating junky because of grabbing those.
Also, I felt like I was ALWAYS cooking!!! Sadly, it is faster to grab a package of convenience food than it is to whip up something and leave yourself with dishes to be dealt with afterward. I homeschool four kids, so time can feel tight.  It just seemed like I was adding more work load to my day."

Always Cooking? 

I hear this a lot from people who are attempting to convert to a keto diet - or a whole foods diet, for that matter. I do get it. Life is busy, especially when you're a mom. Cooking can seem like a burden. And then there's dishes to do afterward. Ugh. Here's how I handle it.

First and foremost, my mindset matters. Yes, it seems easier to grab processed food. But what is the real cost of that food? For me personally, the cost is raised blood sugar leading to a host of awful and deadly side effects. For you, it might be less energy (because one thing is certain: going keto will make you feel far more energetic!), poorer overall health, and training children to eat in a way that, if they wish to be healthy, will mean having to re-learn food as an adult. So I try to think of the wonderful health benefits of a home cooked meal, rather than thinking of cooking as a burden.

Second, I don't spend hours in the kitchen every day. Breakfast takes maybe 10 minutes to prepare for myself. On the weekends, I cook a larger, family breakfast and it can take 10 - 30 minutes. (There are ways to reduce that time; more on that later.) I rarely eat lunch, but when I do, I whip up something in less than 5 minutes. Dinner takes the longest, but I generally try to choose meals that take about 30 minutes or less to prepare. So in total, I'm cooking - at worst - an hour a day. I don't think that's bad at all!

Third, a little bit of planning can reduce cooking time a lot. For example, if you eat a lot of bacon, you know it can take some time to cook, no matter your favorite cooking method. So I know people who cook a week's worth of bacon on the weekend. They toss the cooked bacon in a Ziplock bag and bam! they've just shaved off a ton of weekday cooking time. I've never gotten around to doing this, but if I know I'll be having bacon later in the day, I do cook extra at breakfast time, so I don't have to cook it again later in the day.

Other ideas include making egg "muffins" and freezing them; cooking eggs in the microwave; boiling a bunch of eggs and keeping them in a bowl in the fridge (for breakfast or snacks or salads); freezing keto pancakes; making 90 second bread (you can toast it, if you like); keeping meat (canned, or leftovers from dinner, made in the Instant Pot or slow cooker during a spare moment) to pop into salads or "sandwiches"...As you get more familiar with keto cooking, you'll also see it's just as easy to make freezer meals, crock pot meals, and Instant Pot meals as it is with "regular" food.

Dishes!

No one wants this.

My least favorite part of cooking: doing dishes. But you know what? I've learned it really doesn't take long to get this chore done.

I empty the dishwasher (or have a kid do it) in the morning, and pop in the previous' nights dishes. (Yep, I leave dishes in the sink overnight! My hubby has a long commute, and I like to eat dinner with him. So by the time we eat, I'm way too tired to get the dishes done.) If the dishwasher isn't full, we keep adding dishes as we use them. (Usually my kids put their own dishes in the dishwasher, even though I often have to re-arrange them later.) I run the dishwasher when it's full, and then start all over again. 

If there are enough dishes in the sink at any given time, it still only takes about 10 minutes to empty the dishwasher and refill it. And I'm working on training my kids to do dishes, too.

But I'm Hungry!

No one on keto should ever go hungry. The key to feeling full is to get enough fat in your diet. It's not enough to simply cook your foods in butter. You should have a good portion of fat in every meal.

However, if you feel hungry between or after meals, eat something low- or no-carb with plenty of fat in it. A piece of cheese, a handful of walnuts, or some pork rinds should do the trick. The ever-popular keto "fat bombs" work, too. Just watch the carb intake and make sure you don't often eat sugar substitutes. (More on that in the "desserts" section.)

My Basic Meals

This is what works for me. If there are things here you hate to eat, don't feel obliged to eat them. Keto offers tons of food options, so there's no need to choke down food you hate (which is a sure fire way to tempt yourself to cheat).
Keto pancakes or crepes.

Breakfast: I usually eat eggs and bacon for breakfast. For me, it's filling enough I rarely need lunch, and I like that. I use backyard fresh eggs cooked runny and I dip the bacon in the runny yolks. Yum! Sometimes I'll cook scrambled eggs, or make an omelet, or so some other egg variation. I always cook the eggs either in bacon drippings or lots of butter, and I salt my eggs liberally (because your body requires more salt when eating keto).

When I want to mix things up a bit, I have keto crepes/pancakes, or I eat non-breakfast food for breakfast.

Admittedly, my children are not huge fans of eggs, so they often have something different. Currently, they tend to have a carb-laden food, like bagels with cream cheese - but I want to change their carb-loving ways, so we're working on this. Sometimes, I give them leftover dinner food. (Low carb pizza is their favorite breakfast!) Whatever the case, I keep their breakfast quick and easy to prepare. My husband grabs hard boiled eggs from the fridge on his way out the door each morning.

On weekends, we typically all eat the same breakfast foods. I do sometimes make toast or English muffins with homemade jam (or store bought peanut butter) for the kids.
Cherry tomatoes make carb counting easier.

Lunch: When I first started keto, I ate lunch every day. Usually I had no-bread BLTs: A piece of large leaf lettuce with mayo on it, two slices of bacon, and three cherry tomatoes, sliced in half. (I like cherry tomatoes because they are much easier to carb-count than large tomatoes.) I had two of these "sandwiches" at a time. Other times, I had chicken or tuna salad: meat, lettuce, maybe some hard boiled eggs chopped up, a little mayo, and sometimes up to 5 cherry tomatoes. 

Once I got into my keto groove, I found I wasn't often hungry at lunch - so I usually skip it! Because there are benefits to intermittent fasting. But please, if you're hungry, eat.

My children do eat lunch, but again, I keep it simple: Dinner leftovers, sandwiches, and meat roll ups (basically a sandwich using thin-sliced meat in place of bread) are common. 

My husband eats at work these days, so I prepare his lunch the night before. He always has some tinned fish (What can I say? He loves it!) and a salad. I try to vary his salad, but it's typical for it to have chopped hard boiled eggs or meat leftover from dinner, in order to get more protein in the meal.

Snacks: My husband has a long commute and doesn't get home until hours after the regular dinner hour, so I often snack in the afternoon. My most common snack is a handful of walnuts. Sometimes I also eat what I call "pleasure food:" 4 strawberries, raspberries, or cherry tomatoes (if I haven't had them already that day and won't be having them with dinner), or maybe up to 4 squares of Lilly's dark chocolate. Sometimes I also eat flavored pork rinds. (I'm working on ways to flavor my own so I can feel better about consuming them. Remember, thinking of pork rinds as junk food goes with your old ideas of healthy eating. Good, clean pork rinds are a great source of fat, and have zero carbs.) Other times, I might eat some salted hard boiled eggs or a small serving of fermented sauerkraut.

My kids mostly snack on nuts, fruit (home dehydrated and fresh), trail mix, and cheese. (Again, I'm working on trying to get them more low carb.)
Meatballs can be low carb! Photo courtesy of Mack Male

Dinner: Typically, we all eat the same dinner. I have a Pinterest board of keto recipes, as well as a Facebook group of shared keto recipes, that I draw inspiration from. Sometimes the meal is simple, like meat and one veggie. I up the fat content of the meal by making a sauce from heavy cream, or by adding cheese, or by adding tons of butter to my plate.

Desserts: I try to keep sweets to a minimum...for several reasons. First, our bodies sometimes get a spike in blood sugar after eating any type of sweet - even if it's Stevia or an artificial sweetener that's not supposed to spike blood sugar. This hasn't happened to me yet, but those who eat such sweeteners a lot are more apt to have it happen over time. Second, I think it's healthier to train ourselves away from sweets. Third, it's easy for the carbs to creep up accidentally when we eat sweets. That said, I do make my chocolate icy, and I do eat Lilly's dark chocolate bar squares. (Health food stores usually sell them cheaper than Amazon.) It's really all about chocolate for me, folks! I have also twice eaten some Stevia-sweetened cheesecake my mom-in-law made, and I plan on experimenting with some of the very low carb baked goods in the Cooking Keto with Kristie cookbook.

 
Chocolate icy dessert.

Simple Meal Plan

Monday: 
Breakfast - 2 slices bacon and 2 eggs cooked in bacon drippings.
Lunch - 2 breadless BLTs (Two slices bacon, three cherry tomatoes sliced in half, mayo, all on a large leaf lettuce)
Dinner - Pork chops with spicy green beans
Snack - Handful of walnuts

Tuesday:
Breakfast - Cream Cheese Pancakes with butter
Lunch - Tuna salad (Canned tuna, mayo, celery, hard boiled eggs, lettuce)
Dinner - Cauliflower Chowder
Snack - Chunk of cheddar cheese

Wednesday:
Breakfast - Omelette with cheese, mushrooms, olives, and spinach
Lunch - Bunless burger (wrap it in large leaf lettuce or eat with fork)
Dinner - Creamy Chicken Garlic
Snack - 5 strawberries with cream

Thursday:
Breakfast - Sauteed greens with 2 scrambled eggs and 2 slices bacon
Lunch - Chicken salad (canned or roasted chicken, mayo, lettuce, celery)
Dinner - Steak with pan fried eggplant
Snack - Jalapeno poppers

Friday:
Breakfast - 2 egg "muffins" (basically, scrambled eggs baked in muffin cups; add chopped green bell pepper, some chopped bacon, and some cheese.)
Lunch - Leftovers from dinner
Dinner - Nachos made with pork rinds instead of chips
Snack - 2 hardboiled eggs

Saturday:
Breakfast - 2 scrambled eggs, a slice of ham, and 90 second "bread," toasted with butter
Lunch - Turkey roll ups (thin sliced turkey with mayo or cream cheese, shredded cheese, sliced olives)
Dinner - Keto meatballs and roasted broccoli
Snack - Pepperoni slices microwaved until crisp

Sunday:
Breakfast - Bunless burger topped with an egg
Lunch - Chicken wings
Dinner - Country Vegetable Lasagna
Snack - Flavored pork rinds
Dessert - Chocolate Icy


Disclaimer: I am not a doctor, nor should anything on this website (www.ProverbsThirtyOneWoman.blogspot.com) be considered medical advice. The FDA requires me to say that products mentioned, linked to, or displayed on this website are not intended to diagnose, treat, cure, or prevent any disease. The information on this web site is designed for general informational purposes only. It is not intended to be a substitute for qualified medical advice or care. There are no assurances of the information being fit or suited to your medical needs, and to the maximum extent allow by law disclaim any and all warranties and liabilities related to your use of any of the information obtained from the website. Your use of this website does not constitute a doctor-patient relationship. No information on this website should be considered complete, nor should it be used as a substitute for a visit to, consultation with, or the advice of a physician or other qualified health care provider.