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What I think about exogenous ketones, how I use them, whether you should or shouldn’t, the best time to take them, and more.

It’s been 2 years since I started supplementing with exogenous ketones. I’m not one of those ketone-pushers. I’ve had the same bottle of exogenous ketones since last year. Like, seriously. I rarely use the stuff. But when I do use it, I’m so thankful it exists!

Exogenous ketones…. rapid-fire Q&A:

  • Best time to take them? Any time you’re feeling flat and in need of a boost!
  • Should you take as a pre-workout? If yes, when? Mix in with your pre-workout, enjoy 10 to 20 minutes before your warm up.
  • If you ingest them, does your body stop burning fat? No. I talk about that here, here, and here.
  • If I’m having a more anxious day than normal, supplementing will help? I do it all the time and helps immensely!
Why I Supplement With Exogenous Ketones

If you’ve been eating keto for a couple of weeks, you’ve probably had a day where the clouds of parted, angels have sung, and you’ve vowed to yourself to never ever go back to eating carbs.

You feel ON TOP OF THE WORLD!

Aaaand you’ve probably had a day where you feel the exact opposite of that – bloated, fatigue, stumbling over your words in meetings, hungry for every.darn.thing that isn’t nailed down, headache, body aches…

These are the days that I supplement with exogenous ketones, so I can get back to the wonderful feeling of being in deep ketones, being a boss lady of my life.

When I wake up with a fuzzy brain and a lot to do, when I can’t concentrate, am overly hungry, when I want to feel the ketone HIGH but my body has other plans for me.

Basically, exogenous ketones are for anyone who’s:

  • struggling with “keto flu” symptoms
  • in need of an energy boost, any time of day
  • in need of a burst of mental clarity
  • tired of feeling hungry
  • wanting to lower their blood sugar quickly
  • transform a so-so keto day to an ON FIRE keto day

BUT! If your keto diet is making you feel awesome every.day, you don’t need exogenous ketones. Why fix something that’s not broken, right?

The Best Way To Supplement with Exogenous Ketones

I used to add a scoop of exogenous ketones to water, shake, hold my breath and CHUG!

It’s true – ketone supplements can taste awfully bitter and disgusting. To offset this, brands reduce the ketone amount, increase the caffeine amount, and load up the mix with garbage sweeteners.

Perfect Keto has never done this, which is why their mix was a bit bitter for some.

Buuuuuuut, they just came out with a new formula that makes chugging a thing of the past!

In fact, they taste so good that all you need is water and ice to mix it in. I’ll be staying hydrated and energized this summer thanks to this powerhouse.

Same amount of BHB, wayyyy less bitter. In fact I taste no bitterness at all.

No sugar, no caffeine to mimic the effects of ketones.

>>>>>>>Use the code HEALTHFUL for 15% off exogenous ketones.Use the code HEALTHFUL for 15% off exogenous ketones.

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A nut-based hummus recipe that makes keeping to a ketotarian lifestyle that much easier. Place the low-carb spread on celery sticks or your favorite keto-friendly vegetable.

Are you familiar with the ketotarian way of approaching a ketogenic diet?

If you’re like me and just love plants and the thought of going full-blown keto is terrifying to you, there are multiple strategies you can use to eat more plants on keto…

… starting, with this keto hummus, and ending… well, with this keto hummus?

In all reality though, there are oodles of recipes you can follow to live a plant-based keto lifestyle.

Win $1,000!

Before I get into today’s recipe, I have news! When you share a selfie with you and the book from now to August 20 and use the #ketoforwomen on social. You’ll be entered to win a $1,000 USD Amazon Gift Card (open to all people, everywhere) and each share, we will donate $0.25 to Up with Women to a max of $1,000.

So, all you have to do is use #ketoforwomen when sharing pics from my new book, Keto for Women, and you’ll be instantly entered to win!

Recipes For the Modern Ketotarian

I used to be vegan until I wasn’t anymore. And, even thought it’s been YEARS since I labeled myself as being vegan, I still very much associate myself as being more plant-based than most other humans.

When keto was newly on the scene, a lot of people assumed that it was all meat + animal fat. But, there’s a lot more to keto than meats the eye (haha see what I did there?).

You may thrive on more of a plant-based approach to your eating style, and even though some keto “experts” would advise against it, I think you’re the best judge of how your body thrives, not a stranger on the internet. If you decide to be a keto vegan, a keto vegetarian, or keto pescatarian, it’s completely doable.

Especially when you have the right plant-based keto recipes in your arsenal!

And, if it’s support you need, know that you’re not alone in your interest in eating plants, and being keto. People do this, doctors do this, you’ve got this!

You Can Like Plants and Not Be Ketotarian

Just cause this is a plant-based recipe doesn’t mean you have to BE plant-based in order to enjoy it.

If you liked hummus before you went keto, and you’re in need of a keto spread that goes fabulously with veggies, look no further than this keto hummus!

It can be made with either skinned almonds or macadamia nuts, is the perfect consistency, and uses ingredients that are pretty darn easy to access, no matter where you are in the world.

Let’s get to eating!

Vegan Keto Hummus Celery Boats
Author: Leanne Vogel
Recipe type: Keto, Low-carb, Vegan, Vegetarian, Dairy-free
Prep time:  5 mins
Total time:  5 mins
Serves: 10
 
A nut-based hummus that's perfect for adding to celery or any other low-carb vegetable. The perfect snack for a ketotarian life! Recipe from The Keto Diet Cookbook, page 274.
Ingredients
Instructions
  1. Place the macadamia nuts in a large bowl and cover with water. Cover the bowl and place in the fridge to soak for 24 hours.
  2. After 24 hours, drain and rinse the macadamia nuts. Transfer to a food processor or blender. Add the lemon juice, garlic, olive oil, tahini, cayenne, salt, and pepper and blend until smooth.
  3. Spread the hummus on the celery pieces and place on a plate for serving.
Notes
To store, keep the assembled logs in an airtight container in the fridge for up to 2 days. If stored separately, the hummus will keep in the fridge for up to 5 days.
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View Nutrition Information (once on page, scroll down)

What is your favorite plant-based keto recipe? Are you loco for avocado fries? Crazy for overnight “oats”? Can’t live a day without cauliflower fried rice? Snap a pic of your #plantbasedketo recipes on Instagram and tag me – @healthfulpursuit. I love seeing what you create!

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You don’t need an ice cream maker to make this keto soft serve ice cream! Sweetened with erythritol and made with full-fat coconut milk it’s a dairy-free keto dessert that’ll chill ya out… without the sugar!

I love me some keto ice cream. I mean, who doesn’t?

Whether you buy it online or make your own, a bowl of ice cream can do wonders on a hot day or when you just need a pick-me-up. Wait, am I the only one who eats ice cream in the dead of winter?

Win $1,000!

Before I get into today’s recipe, I have news! When you share a selfie with you and the book from now to August 20 and use the #ketoforwomen on social. You’ll be entered to win a $1,000 USD Amazon Gift Card (open to all people, everywhere) and each share, we will donate $0.25 to Up with Women to a max of $1,000.

So, all you have to do is use #ketoforwomen when sharing pics from my new book, Keto for Women, and you’ll be instantly entered to win!

Most ice cream recipes are loaded with sugar… but not this recipe! Sweetened with your choice of erythritol or stevia, heck if you’re super hardcore, you don’t have to sweeten it at all!

This recipe is from page 332 of paperback book, The Keto Diet Cookbook – a collection of 140+ flexible meals for your keto diet. It’s one of my favorite recipes in the sweet snacks section of the book!

Keto Sweeteners

If you’re interested in making keto dessert recipes, you’ve got to know that some keto sweeteners are better than others when it comes to blood sugar, insulin, and ketosis. Especially if you’re just getting started with keto, you’ll want to choose one of the following sweeteners and keep it on hand to satisfy a sweet craving when it hits.

Erythritol: A sweetener produced from the fermentation of corn or wheat starch. Most brands on the market today are made from corn and include a touch of monk fruit. I enjoy using granulated and powdered erythritol in baking; it’s a 1: 1 replacement for sugar.

Monk fruit: Sourced from the luo han guo fruit, monk fruit has a better flavor profile than erythritol or stevia. It doesn’t have an odd aftertaste and mixes well into any recipe or drink. Like erythritol, it’s a 1:1 replacement for sugar.

Stevia: Made from the stevia plant and available as a powder or a liquid. I personally find stevia to be overpoweringly sweet, so I don’t enjoy baking with it, but a drop or so can work well to sweeten drinks.

There are many other sweetener options out there that I don’t recommend for various reasons. Allulose is difficult to find. Xylitol can cause digestive upset and is sourced from birch, which many people are allergic to. Other types of sweeteners, including aspartame, sucralose, acesulfame K, and sorbitol, may spike glucose, cause diarrhea, and/or cross the blood-brain barrier (which terrifies me—this barrier exists to protect the brain from toxins and pathogens while allowing nutrients to reach the brain).

How to Make Keto Ice Cream

If you’re an ice cream lover like me, making your own keto treats can save loads of money depending on what kind of keto ice cream you enjoy.

Here are the collections of keto ice cream recipes I’ve saved over the years:

You do not need an ice cream maker for many of these recipes! And in today’s soft serve recipe, I show you how to whip up a batch with no maker needed.

Let’s get to this recipe already… right?

Keto Chocolate Soft Serve Ice Cream
Author: Leanne Vogel
Recipe type: Keto, Low-carb, Dairy-free, Nut-free
Prep time:  10 mins
Cook time:  45 mins
Total time:  55 mins
Serves: 4
 
Smooth and delicious chocolate soft serve made without an ice cream maker. Perfect for a hot day, or when you have a sweet craving on your keto diet. From page 332 of The Keto Diet Cookbook.
Ingredients
Instructions
  1. Place all the ingredients in a blender or food processor. Blend until smooth and fully incorporated.
  2. Divide the mixture among 4 freezer-safe serving bowls and place in the freezer for 30 minutes. At the 30-minute mark, remove from the freezer and mash with a fork until the ice cream is smooth. If it’s still too runny and doesn’t develop the consistency of soft-serve as you mash it, freeze for another 15 minutes, then mash with a fork again.
  3. Enjoy immediately.
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View Nutrition Information (once on page, scroll down)

What do you love topping on your ice cream? I’m all about the flaked coconut! If you decide to give this recipe a try, snap a pic, share on Instagram and tag me – @healthfulpursuit.

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Celebrating the launch of my newest paperback Keto for Women by sharing 10 free keto recordings that outline how to overcome thyroid, PMS, menopause systems and more… plus offering up a chance for you to win $1,000 USD while helping other women in a big, big way.

This is it! We’ve made it to June 18. Today is a very, very special day… one I will surely never forget. My book, Keto for Women, is out there for the world to see.

In today’s post, I’m sharing:

  • How to get a copy of the book
  • How you can win $1,000 USD when you share the book
  • How to review Keto for Women
  • Lastly, 10 video recordings on how to customize keto for your life + you get a good peek of what’s inside the book.

And, if you pre-ordered a copy, THANK YOU for the support you’ve shown over the last year of making this book a reality.

If you don’t have a copy of my paperback yet, I’ll tell ya a little bit of what’s inside. Keto for Women delves into what the keto diet is (and is not) and how women can reap the many health benefits by using a targeted method specifically designed for their bodies

Get your copy at any of these online retailers, or at your favorite bookstore: Amazon | Target | Barnes & Noble | Books a Million | Indie Bound | Indigo | Amazon.ca | Walmart

I teach ya how hormone imbalances cause many of the negative symptoms you’re experiencing and what keto foods and protocols may work best to remedy those. By teaching youy how to understand your body, you will be empowered to find solutions that are right for you as an individual and stay in control each step of the way.

I shed new light on the role nutrition plays in thyroid imbalances, menopause, PCOS, adrenal fatigue, pregnancy, menstrual cycles, sex drive and more, while outlining how to shift your ketogenic diet to support these conditions, and more.

Once you have your copy, share a selfie with you and the book on social from now to August 20 and use the #ketoforwomen in your post.

Each time you use #ketoforwomen, you’ll be entered to win a $1,000 USD Amazon Gift Card (open to all people, everywhere) for each individual share.

Plus, every time #ketoforwomen is used, we will donate $0.25 to Up with Women to a max of $1,000. Up With Women is dedicated to helping recently homeless and at-risk women to rebuild their lives. The cycle of homelessness and poverty can be extraordinarily difficult to escape. Up With Women gives the skills and opportunities to break the cycle.

Now, once you have your copy, it helps immensely to take some time outta your day; we’re talking about 2 minutes tops, to review the book.

You can review the book here.

Seriously, we’re talking minutes.

Okay, let’s get to these recordings! In each video, I reference my following books:

The Keto Diet: Launched in 2017, it’s a (very heavy) book dedicated to the keto beginner. If you’re new to keto, or struggling with some of the concepts, this is the book for you.

The Keto Diet Cookbook: Released April 2019, this book focuses on meal planning, food prep, and cutting down the time you spend in the kitchen. This book is great for you if you are looking for quick and easy recipes, or struggling with keto meal planning.

Keto For Women: Releasing June 2019, this book has no recipes and is all practical guidance to doing keto right, for your lady body. Over 400 pages dedicated to the healthful adjustments you can make on keto to encourage healing common imbalances from PCOS, PMS, thyroid, managing menopause, and more.

Fasting for Women on Keto: Chatting about fasting on your ketogenic diet – how to do it safely as a woman, who shouldn’t do it… and more!

Common Keto for Women Questions: Answering your keto questions like what to do when your period is weird on keto, how to swap out bread, and what women need to adjust while following a keto diet.

Hormone Imbalances on Keto: Signs you have a hormone imbalance and how to overcome hormone imbalances on keto.

Symptoms of Gut Imbalance on Keto: On gut imbalances, signs of dysfunction, your microbiome, what your poop says about you and so much more.

Repairing the Most Important Relationship: How I live from a place of abundance with my body, how to balance self-respect while also caring for my body.

How to Customize Your Keto Diet: How I structure my ketogenic diet for the most customization. The strategies you can use to make your keto diet, yours. We talk about anti-diet, intuitive eating, my favorite pressure cooker meals, and how to do keto without tracking and going a little crazy!

Keto and Fatty Liver, plus Your Cholesterol: How your cholesterol responds to a ketogenic diet and what happens to the liver, and concerns about fatty liver.

Why Inflammation is a Problem on Keto (and what to do about it): How women can improve their health by checking inflammation. SO many issues come from the level of inflammation in our body. Learn what happens, why it’s an issue, and how to reduce on your ketogenic diet.

Keto and Performance (adding workouts with keto): How to incorporate movement (and workouts!) into your ketogenic diet without feeling flat and BLEH.

What to Eat on Keto (Fat Fueled Pyramid): How to prioritize healthful low-carb options, make meals with the items you have on hand instead of following complicated recipes.

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Quick keto meals are the best dinner options. Add this fried eggs and bacon keto bowl recipe to your dinner menu this week.

Breakfast for dinner is the best way to do dinner. Am I right?

This low carb dinner idea is the best because not only can you eat this for dinner, but but the leftovers can be enjoyed for breakfast the next day too —two birds, one stone, one recipe sorta thing.

It’s fast, easy, delicious… as every keto recipe should be.

Bacon, bacon, and more bacon

Is this just me, or is any recipe that screams bacon automatically interesting?

When I first went keto, I put bacon on everything. But now, 5+ years in, and I find it to be more of a tasty condiment than a mainstay. But goodness me, do I love it!

What’s great about this recipe is you can use any bacon you’d like from the fresh pork belly kind, to the Costco bacon crumbles (please tell me, you’ve tried Costco’s bacon crumbles).

If you’re thinking about making this recipe in the next few days, you can speed up the process by making your bacon before you make the rest of this recipe and save it in the fridge. Pre-cooking your bacon will make this recipe extra quick.

Also, while I’m on the topic of bacon, let’s talk about bacon grease.

Save your bacon grease!

Seriously. You’re on the keto diet… reserving your bacon grease for recipes like this are a must.

Slather some of that bacon mayo on just about anything, and the clouds will part, angels will most certainly be singing.

Not only does bacon grease deliciously transform your cooking, but bacon grease is also good for your heart, metabolism, and hormones.

Fruit sugars are OK

Also, something I want to mention, blueberries and fruits often get a bad rap for acting as a large sugar source on the ketogenic diet.

Some fruits, of course, have more sugar than others, but blueberries, strawberries, and other berries provide nutrients and vitamins that are necessary for your body. Having a handful of berries in your keto meal isn’t going to throw you out of ketosis, however it’s unique to everyone, so listen to your body!

Although blueberries do have carbs, don’t over think it. This keto dinner recipe also has ample fat, so the macronutrients balance themselves out well.

Quick Dinner! Fried Egg & Bacon Bowls
Author: Leanne Vogel
Recipe type: Keto, Dairy-free, Low-carb
Prep time:  5 mins
Cook time:  15 mins
Total time:  20 mins
Serves: 4
 
A 6-ingredient keto dinner that'll have your family happy, your bellies full, and loads of time after dinner to actually feel like you have a life!
Ingredients
Instructions
  1. Place the bacon in a large frying pan and cook on medium until crispy, about 10 minutes. Divide between four clean plates and set aside.
  2. Keeping the bacon grease in the pan, crack the eggs in the pan, cover and cook for 2 minutes. Once complete, divide the eggs between the plates.
  3. Add the kale to the pan, drizzle with the vinegar, and sauce on medium just until it begins to wilt. Add the berries of your choice, nuts, salt and pepper. Saute for another 2 to 3 minutes, just until heated through.
  4. Divide the kale mixture between the plates and enjoy!
Notes
Will keep in the fridge for up to 3 days.
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View Nutrition Information (once on page, scroll down)

Did you try out this recipe? Don’t forget to snap some photos before you dive in! What was your favorite part about it? Share your thoughts and photos with me on Instagram — @healthfulpursuit.

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Pour your favorite keto smoothie in a bowl, top with low-carb treats, and lets get to enjoying some breakfast!

This keto recipe is one of my favorites from my book, The Keto Diet Cookbook. It’s got everything you need in a meal – protein, fat, and a touch of carbohydrates leading to the perfect macro percentages.

All of the ingredients in this keto smoothie are thoughtfully added to benefit the body – collagen that’s shown to boost digestive health, apple cider vinegar that helps promote clear skin, chia seeds for clear energy throughout the day, and MCTs to bump up fat burning.

Cheers to that!

Dairy-free Keto Diet… Worth It?

You’ll notice that today’s recipe is dairy-free, as are all of the keto recipes on this website!

While I don’t personally consume dairy for a bunch of reasons, if you like dairy, feel free to add it to this, or any keto breakfast of your choosing.

Why don’t I include dairy on my keto diet? Fun fact: humans are the only mammals on the planet to drink milk after infancy, not to mention consuming the milk from another mammal – a milk that’s meant to grow a baby sheep, cow or goat to their full size, quickly.

If you’re having issues losing weight on keto, the first place I recommend you look is your dairy consumption.

If you’re in love with dairy and can’t give it up, but feel it may be contributing to imbalances in your body, look for dairy sources from A2 casein, which may not affect you as much, or at all.

All The Little Keto Tricks for Success

The key to success on your ketogenic diet is individualizing it for you, and your needs. But what steps do you take to start to understand what works and what doesn’t? This was the driving force behind my newest book.

Last book I wrote, I went on an epic 38-city book tour but many of you were bummed that I didn’t make it to your city. So, for the launch of The Keto Diet Cookbook and Keto for Women, I’m doing a VIRTUAL book tour!

That means that no matter where ya are, we can hang out!

Join me throughout the week for live events on Instagram and YouTube. Be sure to follow me and you’ll get alerts when I go live from now to the end of June. See ya there!

OK let’s get to smoothie eatin’

Keto Breakfast Dairy-free Smoothie Bowl
Author: Leanne Vogel
Recipe type: Keto, Low-carb, Nut-free, Dairy-free
Prep time:  5 mins
Total time:  5 mins
Serves: 3
 
A refreshing low-carb smoothie recipe loaded with healthy fats and topped with berries and coconut.
Ingredients
Toppings (optional)
Instructions
  1. Place all the pudding ingredients in a blender or food processor and blend until smooth. Serve in bowls with your favorite toppings, if desired.
Notes
Will keep in the fridge for up to 3 days.
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View Nutrition Information (once on page, scroll down)

Do you enjoy dairy on your keto diet? Have you eliminated it and discovered removing it from your diet was the best thing you ever did for your keto results? Next time you snap a pic of your results, tag me – @healthfulpursuit.

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Having ample fat on your ketogenic diet is the name of the game! These 3 dressings and sauce recipes increase your fat intake and lower your carb intake for a perfect macro balance.

Sauces are everything on a keto diet. And, if you haven’t experimented with keto-friendly sauce recipes, now is the time!

A low-carb sauce can boost the flavor in an otherwise boring dish, bring a repetitive meal back to life, and do wonders for your keto meal planning game without much effort.

It can also help you cut down on carbs, by replacing higher carb options with lower-carb ones. As is the case with the low-carb barbecue sauce I’m sharing with you today.

Keto-friendly sauces can also help you boost your fat intake, something that many keto newbies struggle with as they work to become fat adapted.

What Does Fat Actually Do In Your Body?

Understanding what happens when you eat fat is helpful in understanding how keto works and why it can be such a healthy diet for people.

Fats transport vitamins and minerals throughout the body and send signals to our glands to produce hormones, including hormones that regulate your period, the health of your breast tissue, brain function, and immunity, to name a few.

Fats are integral for the creation of every cell, organ, and tissue molecule in the body.

So, you can see why the ketogenic diet can positively influence every part of your body – fat plays such a powerful role in just about everything.

How Do You Choose a Keto-Friendly Sauce?

There are so many to choose from, whether store-bought or homemade. If you’re looking to cut time, Primal Kitchen makes awesome low-carb sauces but they’re a bit pricy.

So, if saving some money on your keto diet is a priority for you, making your own sauces is where it’s at!

Today I’m sharing 3 of the 20+ sauce recipes in my paperback book, The Keto Diet Cookbook – These sauce recipes are great as dipping sauces, slathering on barbecue, drizzling on a salad, or topping over grilled vegetables… and just a fraction of what’s in my book!

Let’s dive in to today’s keto sauces and kick back some life into your keto recipes!

Must-Have Keto Sauces & Dressings To Boost The Fat!
Author: Leanne Vogel
Recipe type: Keto, Dairy-free, Nut-free, Paleo, Vegan, Vegetarian
Prep time:  5 mins
Total time:  5 mins
 
These three low-carb sauce recipes are a must for any keto kitchen. Bring life back to your keto meals with a simple mixture of fats and spices.
Ingredients
Barbecue Sauce
Teriyaki Sauce & Marinade
Creamy Italian Dressing
Instructions
  1. For all recipes above, place all the ingredients in a 16-ounce (475-ml) or larger airtight container. Cover and shake until incorporated.
Notes
When ready to serve, give the container a little shake and enjoy. Keep in the fridge for up to 5 days.
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How do you keep things interesting with your ketogenic diet? Have you found sauces, dips, and marinades helpful? Let’s chat about it on Instagram – when you snap a pic of your favorite sauce, tag me – @healthfulpursuit.

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My 11 virtual book readings that I did in celebration of my newest book, The Keto Diet Cookbook. Each video highlights one of the themes in the book, giving you the tools and inspiration you need to prepare delicious keto meals for yourself, understand your body, and do keto right.

How very exciting! Whether you were able to join me for these live events, or this is the first you’ve heard of my virtual book tour, I think you’re going to enjoy each and every video below.

From understanding calories, how the metabolism changes on keto, solutions to make keto meal planning easier, whether you should drink alcohol on keto, how to sync your keto eating with your menstrual cycle, and so much more… there’s something for everyone below.

In each video, I reference my following books:

The Keto Diet: Launched in 2017, it’s a (very heavy) book dedicated to the keto beginner. If you’re new to keto, or struggling with some of the concepts, this is the book for you.

The Keto Diet Cookbook: Released April 2019, this book focuses on meal planning, food prep, and cutting down the time you spend in the kitchen. This book is great for you if you are looking for quick and easy recipes, or struggling with keto meal planning.

Keto For Women: Releasing June 2019, this book has no recipes and is all practical guidance to doing keto right, for your lady body. Over 400 pages dedicated to the healthful adjustments you can make on keto to encourage healing common imbalances from PCOS, PMS, thyroid, managing menopause, and more.

Okay, let’s get this viewing underway!

Keto Q&A: Cellulite, Always in Keto, Food Addiction… Answering your keto questions!

Keto Q&A: Calories, Adrenal Support, Salt Supplementation, and more: Answering your top keto questions while you navigate your low-carb diet.

Keto meal planning: How to plan your keto meals based on hunger or calorie goal simply without having to use any complex programs or calculators.

Alcohol on Keto? How to drink on the keto diet – which alcohol is safe, which isn’t, why sailors need to drink in order to stay sane, and my favorite wine!

Oils, proteins and sweeteners on keto: The fats I prefer on keto, what sweeteners I gravitate toward, and how I store food safely!

Cravings on keto… what to do? How to manage cravings for salt, sweets, coffee, you name it. The 6 steps I use to manage cravings on keto and what your cravings could mean.

Carb Ups: who should do em? We’re talking all about carb ups today and reading from my newest book, Keto for Women! Chatting about who should carb up, the benefits of practicing carb ups, and why cyclical ketosis could work for you (and signs that it’s not!)

Best (keto) Dinners & Snacks: Keto recipes that’ll make preparing low-carb dinners and snacks so much easier!

The Best Keto Breakfasts & Lunches: My favorite Keto-friendly breakfast and lunch recipes. Quick to put together, and delicious!

My Favorite Kitchen Appliances and Tools: The tools and gadgets I use to cut down on grocery expenses. Inexpensive hacks to save money and time in the kitchen.

Synching Hormones with Your Keto: Steps you can take to adjust your ketogenic diet to match up with your hormones and support them so that your sex hormones can be more balanced.

And there you have it! Thanks so much for hanging out with me!

You can purchase all of my books here. That page also has ample information about each book if you’re struggling to figure out which one would be best for you. I wrote them as a sequel, so each builds on the last… so in reality, you could have all of them and really enjoy it! But, totally up to you.

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Hormone imbalance. The two words no woman wants to hear or deal with personally. From thyroid imbalance, adrenal issues, to the worst periods.

Today, we’re chatting about the common hormone imbalances that affect keto women and 3 steps you can take to support your body to initiate healing.

Many of us keto ladies come to keto with hormone imbalance. By adjusting our diet just slightly, we can initiate powerful changes to the body.

Highlights:
  • Why should we care about our hormones?
  • Addressing thyroid and sex hormone imbalances
  • What to do with irregular cycles on keto, acne, insomnia, low libido, and more.
  • 3 steps you can do to right now to adjust keto to support ALL of your hormones

PMS, Menopause, PCOS, irregular periods, how to use keto to support your hormones… join me LIVE this week on Instagram and YouTube where I read from my newest paperback, Keto for Women and answer your hormone questions! Be sure to follow me and you’ll get alerts when I go live from now to the end of June. And, you can watch all the previous videos here.

Do you struggle with a hormone imbalance? Which action from today’s video will you use to work toward healing your body? Share it with me on Instagram @healthfulpursuit

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Whether you have ground turkey, pork, or beef in your freezer, this satisfying keto meal will keep your belly full and your ketones soaring.

There are a lot of keto recipes out there to choose from. When I started eating keto back in 2014, basically two bloggers were writing about keto, and I was one of them!

But now, you have so many options when planning your keto family meals. In a way, oodles of options are helpful – you can always find what you need, and keep variety in your diet.

But, if you’re the type that gets excited over trying new things, having too much to choose from can end up affecting your ability to stick to a grocery budget.

Keeping Costs Down On Your Keto Diet

Cooking keto family meals doesn’t have to cost an arm and a leg. Planning and prep can go a long way when you’re keto grocery shopping (as can the keto meatloaf recipe I’m sharing today… and we’ll get to that in a moment.)

Because meats and fats tend to be expensive, and carbs are notoriously cheap, you may expect to spend more money on food while you’re on a keto diet. However, when you’re keto, you’ll find that you eat far less than you did when you were eating carbs every two to three hours.

So, as you begin to adapt, your hunger will subside; a natural reaction to the keto diet, and you’ll find you’ll end up spending less money on groceries overall.

Here are a couple of ways to stay cost conscious money on keto grocery shopping:

  • Keep your eye open for deals – coupons, sales, and manager cuts (look for meat-manager specials) can help you stay within your budget.
  • Buy in bulk, cook, and freeze – buying lots of an item at once can save you some serious cash. Put aside a few hours on the weekend to cook up big batches of things to last you through the week, or freeze meals for later.
  • Make things from scratch – individual ingredients are often cheaper than buying processed, prepared products, and you can control exactly what goes into it.

Here are 8 additional ways to cut grocery costs.

A Couple Simple Ingredients Go a Long Way

Once you’ve stocked up on ingredients for your keto pantry (and fridge!) it’s time to find recipes that align with the foods you have on hand, and don’t require you to go out and shop more.

This is what I do for our house. If you don’t know, my husband and I live on a sailboat full-time and, as we’re traveling about, there aren’t always grocery stores at every stop. Meaning, we have to have upwards of 6 months of food onboard at all times! This makes sticking to a grocery budget fairly easy. If a recipe calls for something I don’t have, it’s not being made.

That’s how this keto meatloaf recipe was born. It was a combination of all of the keto ingredients I had on hand while we were traveling through the Bahamas.

I hope you enjoy this healthy keto recipe as much as we do!

Bacon-Wrapped Turkey Mini Meatloaves
Author: Leanne Vogel
Recipe type: Keto, Low-carb, Paleo, Dairy-free, Nut-free
Prep time:  10 mins
Cook time:  30 mins
Total time:  40 mins
Serves: 8
 
Mini meatloaves packed with flavor and wrapped in bacon. A perfectly healthy and delicious keto meal that the whole family will enjoy.
Ingredients
Instructions
  1. Preheat the oven to 350°F (177°C) and have on hand a large cast-iron frying pan.
  2. Place the ground turkey, grated carrot, diced onion, coconut flour, aminos, Italian spice blend, garlic powder, salt and pepper in a medium-sized bowl. Using your hands, mix the ingredients together until well combined.
  3. Divide the mixture into 8 equal portions. Take a portion and roll it between your hands to create a 3 by 11⁄2-inch (7.5 by 4 cm) cylinder. Wrap one strip of bacon around the cylinder. Place the wrapped cylinder in the cast-iron pan with the loose bacon ends tucked underneath. Repeat with the remaining meat, spacing the wrapped cylinders at least 1⁄2 inch (1.25 cm) apart in the pan.
  4. Once complete, transfer the mini meatloaves to the oven and bake for 30 minutes, or until the internal temperature reaches 165°F (74°C).
  5. Set your oven broiler to high, keeping the oven rack in the middle of the oven. Broil the meatloaves for up to 2 minutes, just until the bacon has become crisp.
  6. Remove the meatloaves from the oven and serve.
Notes
If using soy sauce, omit salt. Keep in an airtight container in the fridge for up to 4 days or in the freezer for up to 1 month.
3.5.3229

View Nutrition Information (once on page, scroll down)

What healthy keto recipes are your favorite? Snap a pic, share on Instagram, and tag me in it – @healthfulpursuit.

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