Saturday, January 31, 2015

Lemon Drop Fat Bombs

First of all... WHY fat bombs?

"If you are following the keto diet you probably already know that your main source of energy should come from fat. Sometimes it can be hard to find good easy snacks that contain a very high percentage of fat. The solution however is to make “fat bombs” that you can use whenever you feel for a little snack." *1

"Keep in mind that fat bombs are meant to be eaten as occasional snacks - they are not meal replacements. So, you can have them as:
  • Pre-workout snacks (1-2 pieces), I use snacks high in MCTs before or during my intense workouts - weights, HIIT.
  • On a fat fast 1-2 pieces a day together with other foods suitable for the FAT FAST
  • Energy boost. If you just started following a ketogenic diet and find it hard to eat enough fat (1-2 pieces a day)." *2
There's no shortage of fat when you're doing a keto (Low Carb, High Fat) diet, but sometimes you need a quick, sweet snack & the fat content makes it very filling. 

I've made them a few times & each time have been very pleased.  They're great because I find I don't go crazy on them like other treats I've made... you really only need 1 or 2 & then you're good.  So here's my recipe for Lemon Drop Fat Bombs.

-1/2 cup coconut oil
-1/2 cup coconut butter (I used Artisana's Raw Organic Coconut Butter)
-Juice & zest from one lemon
-1/2 tsp vanilla
-Stevia (or other sweetener of choice) to taste. I used 2.5 Krisda's Vanilla Stevia packets

Melt coconut oil & butter to liquid form. Mix in other ingredients. Pour into molds of choice. Freeze or refrigerate until solid. Keep in fridge or freezer until you'd like to enjoy them! 

Per Fat Bomb ~ Calories: 123 / Net Carbs: 1g / Fat: 12g / Protein: 1g

1*Source - Diet
2*Source - The Keto Diet

Sunday, January 18, 2015

Peanut Butter Cup Smoothie (Low Carb)

So I was getting sick of eating eggs I decided to try to make a low carb shake.  I knew I couldn't do lots of fruit so I decided to go with peanut butter & chocolate...yay!

The base was ice cubes made out of coconut milk (canned, but it had been mixed together ~ meaning the cream wasn't separated from the coconut water,so it was more "liquidy"... I had prepared these coconut milk ice cubes ahead of time, but if you didn't have those you could used canned coconut milk & regular ice cubes) Added to this was a bit of full fat cream (remember...low card, high fat diet here)... I used whipping cream. And I threw a little water in there just for fun. :)

Then I added some Kraft All Natural Peanut Butter, Camino's Organic Cocoa Powder...but you could use cacao powder as well. Don't know the difference between the here.  I added a scoop of LeanFit's Vanilla Protein Powder & some Extra Virgin Coconut oil. For sweetener I added some liquid stevia. I used Skinny Girl's Liquid Stevia, but any sweetener of choice (in the stevia family) would work for this. You could add a little xantham gum but I didn't & found this shake to be thick and creamy as is.

And here it is!

* 5 coconut milk ice cubes (approx 1/3 C coconut milk)
* 1/4-1/3 C whipping cream (or milk of choice ~almond milk, etc)
*1/4-1/3 C water
* 1 1/2 TBSP natural peanut butter (more to taste if desired)
* 1 1/2 TBSP unsw cocoa or cacao powder
* 1 scoop of low carb protein powder of choice (choc or vanilla)
* Liquid stevia to taste.

 Blend & enjoy!

Here are the details: (Remember...don't be afraid...DON'T FEAR FAT!!)

Calories: 520
Carbs: 12g (net 7g)  Net carbs are total carb grams minus Fiber grams
Fat: 38g
Protein: 36g
Sugars: 4g
Fiber: 5g

p.s. Cereal Killers was a REALLY good, very informative documentary & TOTALLY worth an hour of your life... If you don't have an hour, how about 10 minutes? Wanna see how a LCHF Diet changed this girl's body?

Wednesday, January 14, 2015

Living La Vida Low Carb

Well... you all know know I've tried everything...Paleo, Eat Clean, Weight Watchers, Jenny Craig, & on & on... I'm now trying Low Carb/High Fat. So far it's been great & I'm down 10 lbs. I'm in what's called the induction phase so I'm trying to kkep my net carbs at about 20g/day. (Net carbs are the grams of carbs after you've subtracted the grams of dietary fiber)

It's a little bizarre not worrying about fat because we've been so ingrained with the idea that fat makes you fat. But all I can tell you is I started this a week and a half ago & I've lost 10 lbs.  I've eliminated sugar (all forms) and so far I've been doing okay with that (no freak outs with large cookie dough blizzards).   Also, I've noticed that my skin has cleared up noticeably & I'm convinced it has to do with eliminating sugar & my increase in water intake.

It's been a little tricky with prepping meals...I usually have to make something for the family & then something else for me...but it's been ok. Nomally we have the same protein source & then I'll have a salad or veggies along with it while they have veggies & rice or pasta. Sometimes, though, they just eat what I eat & that's even better! What's been awesome is Kacie eats my salads along with me at lunch time (she asks if she can have "leaves"), so it's good that she's learning to include veggies in her diet.

So I'll try to keep you all posted as to how things come along & please wish me continued success!

Here's a video from a movie (similar to "Super Size Me") called "Cereal Killers"