Hello my keto followers!
I have come out of my busy life for a bit and Im back doing what I love vlogging! Even better news! My next vlog will be uploaded to Youtube TONIGHT! 3.5.2018 9pm AEST
Also I cant wait to show you the new cutie in my life!
Still enjoy ginger bread men on keto this Christmas.
What you’ll need..
Sugar free gingerbread men
4tbsp stevia /granulated sweetener of choiceor more, to your taste
Sugar free icing/frosting
4tbspcream cheese(melted with the butter)
powdered sweetenerto taste
Sugar free gingerbread men
Mix the butter and sweetener together until light and fluffy.
Add the egg and mix well.
Add all the other dry ingredients and mix until well combined.
Adjust the dough with extra almond flour or water until the dough is the right consistency to be rolled out.
Roll with rolling pin til its 1cm thick. cut out various shapes using cookie cutters and place on a lined baking tray.
Bake at 160C/350F for 10-12 minutes or until cooked (cooking times will vary considerably for this recipe and how crispy you like your gingerbread men). Once cooked, you may want to turn them upside down and bake for a further minute to ensure they are crisp.
Sugar free icing/frosting
Microwave for 10-15 seconds or heat on the stove gently to soften (not melt) the butter and cream cheese together. Mix.
Add the vanilla and add sweetener to taste. Mix.
Allow to cool slightly and thicken enough to be able to be piped onto the gingerbread men.
As you guys know, I am a very organised, determined, positive soul and when my friend asked if I wanted to go to a vision board party with her.. how could I say no! Of course like many of you, I did at first have to say.. “Whats a vision board?”
So let me explain what a vision board s and why they work, is you believe it will..
One of my many favourite sayings are “positive vibes = positive life!” And I believe its true, I think if you are a positive person who gives 100% and has a positive outlook on life, then more positive things will come back to you one way or another. I do not mean that life will be peachy all the time, trust me, Im a positive soul but I still get the odd flat tire, dog poop on the shoe, a rip in my favourite dress or a parking fine, to name a few (and that was just last month).
But life is to short to be negative all the time, situations sometimes work better when you put a positive spin on it..
So as the end of the year approaches, people normally try and work out when their new years resolution will be.. and yeah 97% of them never work out. BUT with a vision board I think they may keep us on track better and remind us visually of the dreams and goals we are aiming for in life. Dont get me wrong, just looking a picture and wishing it will come true wont dont it, you still have to be motivated and driven to reach these goals while thinking positively about them.
Vision board: A vision board is a tool used to help clarify, concentrate and maintain focus on a specific life goal. Literally, a vision board is any sort of board on which you display images that represent whatever you want to be, do or have in your life.
So get a bunch of friends together and make a night of it, gather photos, sayings, images from magazines or off google, create your goals for the future and inspire others to as well. Be positive, stay focused and work hard to achieve them! Its fun and surprisingly kind of relaxing..
Hint: bring your own scissors and glue/pins to make life easier 🙂
So for once I was not prepared on what I was going to eat for dinner! I know shock horror, how could ‘miss organised’ let this happen! Well, sometimes it happens to the best of us, but what I did end up with was an amazing delicious meal I had to share with you!
This meal can easily be made vegetarian too, just don’t add the bacon.
So it was a Sunday night, I was buggered after a day of house work, shopping and chasing kids! I looked at the clock and it was 6.30om and I was wondering what to make for dinner, I wanted something keto of course, but different, not my usual omelette or, chicken and vegetable meal so I grabbed what I had and was surprised by the tasty result!
My Vegetable, bacon and double cream delight!
200g of sliced mushrooms
1 bok choy
1 red capsicum/pepper
2 carrots (spiraled) I used my veggetti to spiral the carrots.
½ brown onion diced
1 cup of sliced pumpkin
250g bacon pieces
300mls double cream
Salt & pepper
½ teaspoon of cumin powder
½ teaspoon of smoked paprika
1 teaspoon of minced garlic
2 cups of water
In a non-stick frying pan add 1 table spoon of butter.
On medium heat add the mushrooms, bacon pieces and onion, cook until onion goes brown.
In the same pan add all of the cream and cook over medium heat for 5 minutes.
Cream should change to a golden colour and thicken – Take off heat.
While the mushrooms are cooking prep your vegetables.
In another non-stick frying pan.
Add 1 table spoon of butter and the garlic
Throw in the pumpkin and red pepper. Cover with a lid – cook until they are soft. (8 mins) Stir so the pumpkin doesn’t stick and burn
Then add the sliced zucchini, bok choy and spiralled carrots.
Add cumin powder, smoked paprika, pink salt and pepper.
Add 1 cup of water and leave to simmer for 10 mins on medium heat with the lid on.
Now add both pans together.
Pour the cream, mushrooms, bacon and onion into the current cooking pan and mix all ingredients together.
Add the last 1 cup of water to create more sauce.
Simmer with lid off for another few minutes so all ingredients are hot and the flavours have mixed together well.
If you have watched my vlogs or checked out my Instagram page you would know by now how much I love acai bowls.
But for those who were like me 2 years ago and had no idea what an Acai (A-cy-ee) bowl was, Im here to fill you in and if they are even good for us keto lovers!
1st up – Acai, its is a berry, but why do you never see me using berries only powdered form? Well thats because Acai berries are a small fruit harvested from acai palm trees, which are mostly native to northern South America.
Acai berries: Acai berries themselves resemble grapes and are actually quite low in sugar, containing close to 0 grams per 100-gram serving. According to the Mayo Clinic, acai berries are higher in antioxidants than other popular berries such as cranberries, blueberries and strawberries. They’re also high in fiber, calcium and vitamin A. Acai berries have been widely marketed as a “superfood” due to their extremely high antioxidant and phytochemical content. However, the National Institutes of Health states that “very little research has been done in people on the health effects of acai products.”
What Are Acai Bowls?
An acai bowl is like a cold, ic berry smoothy in a bowl topping with yummy healthy food (not all recipes are keto friendly but) What makes an acai bowl is its base—a creamy purplish substance with a consistency not unlike frozen yogurt.
Since acai berries are grown so far away, fresh ones are not available in Australia. Instead, freeze-dried powders are often used to create the base. These are mixed with a combination of ingredients such as almond milk, coconut milk, soy milk, water, frozen fruit and fruit juice to achieve the desired consistency and taste.
This base is put in a bowl and topped with a few ingredients, such as granola, honey, nuts, chia seeds, cacao nibs or fresh fruit. All of these ingredients are pretty healthy on their own, but bringing many of them together in the same dish raises a substantial issue—sugar.
Are Acai Bowls Actually Healthy?
There’s a lot of good going on in the average acai bowl. Frozen berries, seeds, almond butter, almond milk, and health powders—all are high-nutrient foods. The average acai bowl is filled with antioxidants, vitamins, minerals, fiber, protein and healthy fats. Which on keto is great, but our main concern is that we over do the portion size and the sugary snacks on top.
Many of the ingredients in an acai bowl share the same issue—they’re high in sugar. This wouldn’t be a big deal if you were using just one of the ingredients in a dish. For example, spreading peanut butter on celery won’t make the snack high in sugar. But when you combine frozen fruit, fresh fruit, nut butter, honey and granola in the same dish, the sugar total spirals out of control.
“You should really look at acai bowls as more of an occasional treat, not something you’d have as a meal, think of it as a sometimes food”
Consuming too much sugar has been linked to obesity, cardiovascular disease, diabetes and other negative health outcomes and not to mention a big no no on keto!
Can you enjoy an acai bowl every once in a while? of course. But you shouldn’t be eating them for breakfast or lunch several times per week. Be smart with your portion control and with what you decorate the bowl with, no overload of fruit, honeys, especially the popular high carb bananas!
But also at the end of the day – its a much better choice than eating a huge bowl of sugar filled ice cream!
Walk the dog, feed the cat, run an errand for a parent, visit friends, take care of the children’s needs, spend time with your spouse, work a job, cook dinner, make lunches and eventually fall into bed at the end of a long day. Sound familiar? It’s easy to spend our days giving of ourselves and caring for the needs of others continually. The problem is that if we give and give without pausing to fuel ourselves, we burn out. Have you been there recently? I know I have. And sometimes you dont even notice it. You can’t pour from an empty cup, right?
Self-care is about self-preservation, not selfishness and thats what we need to remember.
We are so often brought up to believe otherwise – putting others’ needs before our own. That’s important, of course, but we need to learn to recognise when we are crossing the line between caring so much for others we forget to care for ourselves.
When we forget to care for ourselves the tank begins to run low…and empties. Shudders to a stop. With a fair bit of smoke and drama, too, probably.
So do whatever your situation, do what you can to make time for you, however, whenever, and wherever you can to replenish your internal tanks.
Most of us have seemingly endless to-do lists. If it all seems insurmountable, why not think about what has to be done today, and what can wait – and what doesn’t really have to be done when you think about it. Our priorities can sometimes get a bit skewed, and we can get distracted doing stuff that doesn’t really matter.
Readdressing priorities is something I’ve been doing more of recently. More time spent relaxing, colouring with the kids, cooking exciting foods, taking time out with a gentle walk with my puppy Jess…
More time saying “no” (politely!).
Less time on social media. Instead, I try to check it in bursts.
If I don’t feel like vlogging or posting on social media sites, I don’t.
Staying away from negative people in my life, just remember ‘your vibe attracts your tribe”, I wont a happy, positive outlook on life so why not surround myself with those people.
Trying to remember what is worth investing my time and energy in, what to leave, and what to send out to the universe.
To try and take out 2 hours a week for ‘me time’, to meditate alone, watch a movie, go for a long run etc..
It’s not always as simple as that, of course. Life gets in the way. Pressures come from all sides. But if you remember, (even sometimes if not all the time) you can’t pour from an empty cup you’ll get through.
You cant help others if you are not healthy and looking after yourself.
Exercising on my flab 2 fit mission should ve fun and irs also rewarding to your body.. each night or morning what ever is best for you. Do this 20 minute work out! This suits almost anyone! You do the above excercises each for 1 minute with a 1 minute rest in between. Work this to your own fitness level and if you are an already very active fit person, try doing this 2 times a day! But remember its not compulsory, but give it a try you may be suprised!
I would like to see everyone doing at least 20-30 mins of excercise each day. Even if its a walk or jog around your neighbourhood.
Here is our meal planner for week 1 of Lauras keto way of life Flab 2 Fit!!
I like to stick to 30 grams of carbs aday. I dont normally count macros but i have included all the info on the far right for you to have a look at. No if you see something you dont like (please try it if you’ve never tasted it before you may be suprised) but you can always swap it for something else keto friendly.
I thought why not try out my own keto meal planner so please click here to follow the link to our meal planner for WEEK 1.
HOW MUCH DOES THIS COST?: Nothing! Its FREE! Im not doing this for money, Im doing this to save peoples lives and my own
WHEN DOES IT START?: MONDAY! 17th JULY 2017
HOW DO YOU CONTACT ME FOR ANY QUESTIONS?: You can use my email link on this website or via Youtube or Instagram.
WHAT DO I EAT?: Food plan to come in my next blog.
Hello my keto followers!
If you are a fan and follow my YouTube account you would have seen that I did a vlog on the 14.07.2017 explaining how I have completed fallen off the keto wagon this week and have not been myself lately, not being strict and not having willpower to stay focused on keto. While at work today I though, I cannot be the only one! Surely there are others out me, falling off the keto wagon, binge eating on ‘treat / cheat days’ and then never getting off the treats.. Or there may be people who want to start keto but dont know how.
You can spend hours watching Youtube videos, for ideas, making excuses, trying to physc yourself up for that certain date to come around to start or you can get your butt butt into gear and join me!
Starting fresh on Monday Im am getting my butt, head and body into gear and getting back onto this keto train! And I want to help you too!
I understand how hard it is to get out of a rut and into a healthy way of eating, but once you do and when you are there its the best feeling ever! So let me start again from scratch and let you guys join me on this adventure. Dont get me wrong it was be hard, stressful, you will cry, get moody, maybe even avoid events where you will be surrounded by temptations but believe me it will get better!
So on Sunday the 16th of July 2017 – we will go grocery shopping together! Eat off the same meal plan (of course you can add and change items if you have allergies etc) and basically motivate each other to get back in to shape.
I will go back to the gym, if you dont have a gym I will also provide an exercise list you can do at home – if you have not done any exercising as of yet and firstly just want to focus on healthy eating you can do that to!
I will get back on to posting on my Instagram so we can chat daily and stay motivated.
I will continue my 16:8 fasting (last meal of the day at 7pm and 1st meal of the next day at 11am)
So I want you to pop on to my Instagram account if you have one, mine is @lauras_ketowayoflife and comment below my fit 2 flab image and let me know if you are with me! Lets motivate each other and get healthy again!
Starting Monday July 17th 2017 we are getting our healthy lives back!
Now I better get onto creating our meal ideas for the next 2 weeks! Work out guide and sorting out our shopping list!