The Keto Cure Cookbook Release!

Woo hoo! It's finally available for sale! 

Click here to get your copy!

This cookbook has been such a labor of love for me. I have put so much of myself into this project, and I genuinely hope that all that I have learned during my keto journey over the past several years can help others achieve the same success in achieving their health goals.

This book delves into what ketosis is, how and why it works, the science to back it up, and some of my favorite keto recipes to help everyone from beginners to seasoned keto fanatics!

I am beyond grateful to all who have supported me thus far and have purchased and shared this book with their friends. It means the world to me, and my gratitude cannot be expressed in words!

I am also excited over the prospect of putting together another Keto Cure cookbook with some new recipes and fun stuff that we've been trying! If you do decide to order a copy of my current book, please feel free to share your comments and input with me! I absolutely want to hear what you all think and any suggestions you may have, so I can improve and bring an even better product with my next book!

Thank you again from the bottom of my heart for being so awesome and supportive of this gal's dream to get this book published. It is beyond appreciated. <3

Click here to get your copy!

Prego Keto

One of the most frequent questions I get is in regards to the ketogenic diet and pregnancy. I am currently 5 months pregnant and have been following a keto lifestyle (as I have been for years now), for the entirety of it. Like many people, I had a LOT of questions regarding following the keto diet while pregnant, despite my confidence in its health benefits. And I think that is totally natural for expecting mamas to be. We question literally every single move we make in the context of, "is this safe for my baby?". And that is fantastic. We should be fanatical about increasing our knowledge and ensuring that the choices we make are not only the best for us, but also for our growing children!

The question of whether keto is safe for baby during pregnancy and development, is an entirely different post subject in itself, so I won't touch on it too much here! This article will simply address the most frequent questions I get from women who have already done the research and want to pursue a healthy, keto lifestyle during their pregnancy. After much research, I feel safe in my decision and that the benefits of the keto diet during pregnancy are overwhelmingly positive. However, I STRONGLY encourage you to research this thoroughly before making your own decisions.

I can personally testify that following the keto diet throughout my first pregnancy was absolutely the best choice for me, and I hope that perhaps my journey will help you discover and decide whether it is also the right choice for you and your pregnancy!

Question 1: What are your macros?
Naturally, this is a common question even for non-pregnant people. However, there are some points to mention that specifically pertain to pregnant folks and keto.

Typical keto macros revolve around your net carbs for each day, which is arguably the key thing to be tracking when it comes to maintaining ketosis. The average keto dieter strives to take in around 20 grams or fewer of carbohydrates per day. I personally have found that after years of following the keto diet, I am able to get closer to 50 grams of net carbs per day and still maintain ketosis. I would highly recommend this higher level of carb intake for pregnant women, as it allows for greater variety in terms of nutrition, and offers more flexibility when it comes to incorporating things like berries, yogurt, more veggies, etc. Always remember that your number one priority right now is fueling your body and baby with the healthiest and most nutrient-dense foods that you can. And if that means that strict ketosis is not an option for you, following a low-carb diet with a wide variety of whole foods will still provide you with a ton of health benefits during your pregnancy!

Next in line of importance is your fat intake, which should be about 65-75% of your caloric intake each day. Lastly is protein, which should take up the remainder of your calories. I find that as long as I am watching my net carbs, the macros/percentages for my fats and proteins naturally fall into place.

Essentially, this is an experiment of trial and error. If you are able to increase your daily carbs, I strongly encourage you to do so, simply so you can include more variety in your diet.

graphic courtesy of bodybuilding.com

Question 2: What are you eating?
I get this question all the time. Once again, from non-pregnant people as well. It is a common misconception that people who follow a ketogenic lifestyle live off of butter and bacon, which could not be further from the truth. Those things do, of course, fit nicely into the keto diet, but that is keto done wrong. You would be doing yourself an extreme disservice if the only foods you are consuming is fatty meats and butter.

Other options to include in your diet are avocados, eggs, nuts (almonds, walnuts, pecans), seeds (pumpkin, sunflower, chia, flax), coconut oil, olive oil, low sugar/all natural peanut butter, berries (blackberries, raspberries, strawberries, blueberries), plain/full fat/low-sugar greek yogurt, full fat cheese and dairy, almond flour or coconut flour for baking keto friendly foods, TONS of veggies like asparagus, broccoli, cauliflower, Brussels sprouts, peppers, onions, cucumber, radishes, green leafy veggies (spinach, kale, romaine, etc.), mushrooms, and soooo much more! That is keto done right! As with anything in life, especially your nutrition, use common sense. Incorporate a wide variety of these nutrient dense whole foods and your body will thank you! Keto isn't about eating zero carb- it is about choosing healthy, whole food, unprocessed, high fiber sources for those carbs.

Question 3: What about carb ups/carb refeeds?
Anyone that knows me knows that I love me a good carb up! I have been, and have remained throughout pregnancy, extremely physically active. I lift heavy 4-5 days a week and regularly incorporate traditional and HIIT cardio into my regimen. For this reason, I do opt for fairly regular carb refeeds. I personally choose to do them every weekend, for one or two days, depending on how my body is feeling. I am usually able to be back into ketosis within a day and half afterwards. Again, this frequency may or not work for you depending on your activity level and how long you have been in ketosis.

NOTE: Do not use these carb ups as an excuse or opportunity to gorge on crappy foods. Focus on whole foods like oatmeal, fruit, sweet potatoes, whole grains, etc. Think of it as just another opportunity to provide your body and baby with loads of amazing nutrients!


That being said, if you want to indulge in something during your carb up, for the love of God do it! Pregnancy is hard. You may be battling cravings and feeling stress in ways you never have before. This is one of the most trying times physically, mentally, and emotionally for most women, so cut yourself some slack. As long as you are able to control yourself and recognize that those little indulgences are simply treats and should not be the primary focus of your carb ups, you'll be fine! You'd be amazed at how far a little controlled indulgence can go towards saving your sanity during these 9 months! ;) As always, just be conscientious and make smart choices. It's all about balance.

I hope this can help provide some answers to your keto pregnancy questions. Feel free to contact me if you have any questions not discussed in this article! Email: theketocure@gmail.com

Find Your Inspiration

My inspiration is not a fitness icon, or rising bodybuilding star. My greatest inspiration is someone I haven't even met. In fact, he hasn't even been born yet.

Yesterday, we had the exciting experience of finding out that we were expecting a little boy! We were fortunate enough to be able to share in the exciting reveal with our closest family, and it was a memory we will never forget!

At 21 weeks along, my energy is definitely lower than it was before getting pregnant. However, after being able to finally put a defining pronoun and name to our child instead of referring to him as an "it" made everything feel all the more real. I feel a newfound sense of energy and excitement going into the future- not just for the crazy adventure of parenthood that awaits us just 4 short months from now, but also for my physical fitness and health, now and after baby arrives.

I have been diligent in my workouts and clean eating for the entirety of this pregnancy so far, but I'd be lying if I said it was always easy. It's hard to get moving some days when you feel exhausted for absolutely no reason. It's hard to stay motivated and to see the point in working out when your body and hormones insists on covering all of your hard work with that lovely extra padding that inevitably comes with pregnancy (even if you're a health nut like me). But something about learning that our little nugget was actually a little mister, rekindled the fire of my enthusiasm. Because my fitness journey is no longer just about me. Right now it is about providing a strong, healthy, and capable body to house this little guy as he continues to grow, and fueling my body with the healthiest and most nutrient dense foods so I know I am giving him everything he needs to thrive.

And when he finally arrives, my fitness journey will take a new turn. I will, of course, be working hard to get back in shape for myself, but I will now be setting an example for a brand new human being. I want him to grow up seeing the importance of health and taking care of the one body you get in this life. I want him to see that it is possible to set seemingly unattainable goals and not just achieve them, but totally dominate and crush them! I want him to be proud of me as a mother, role model, and human being, and by trying to be the best that I possibly can, I can teach him that he, too, can be and do anything if he sets his mind to it.

So thank you in advance, little guy. I can't wait to meet you and I hope I make you proud.

the Keto Diet during Pregnancy

I'm not gonna lie, despite having been following the ketogenic lifestyle for the past several years, I was not totally certain if it was something I would choose to continue in the event that I ever became pregnant. Deep down inside of me, despite knowing the research and living the lifestyle with great success, I was wary about whether keto would be the right choice during pregnancy. And honestly, that is absolutely great. You SHOULD be wary and you SHOULD do research before embarking on any new health or diet plan, especially if you are pregnant, nursing, or plan to become pregnant.

Well, as it turns out, this wasn't a decision I would have to put off long...My husband and I are excited to be expecting our first child in October 2017! We discovered the news on February 1st. Joy and jubilant excitement ensued...followed quickly by sheer panic. What would I eat?! I set out on my journey to research my burning questions.

Shameless ultrasound pic of my perfect child. A real looker, just like their mama! ;)

My first stop on the Google train was a website of the highly esteemed Maria Emmerich (a fellow Wisconsinite, I might add!). Her thoughtful article on keto during pregnancy put my mind at ease. (I highly recommend you check out her article: http://mariamindbodyhealth.com/keto-pregnancy/)

Ultimately, the only argument against following a ketogenic diet while pregnant was the concern over getting enough proper nutrients for mother and baby. And of course the usual nonsense where the author assumes ketosis is the same as diabetic ketoacidosis (which IS dangerous, but is not the same as nutritional ketosis.), and assumes that all of us keto freaks live solely off of buttery coffee and bacon. Well, obviously this all just silly and based out of well-intentioned ignorance. Eating keto does not mean ZERO carbs...it means eating low carb and choosing quality, nutrient-dense sources loaded with fiber, such as tons of leafy greens, cruciferous vegetables, etc. Not to mention, the keto lifestyle (when done intelligently) can provide a more well-rounded, high nutrient, whole food diet than the vast majority of Americans consume on a regular basis (ironically, most of these people are the loudest critics of the keto diet...). I already knew all of this, but it soothed my overactive mind to reconfirm it (I blame pregnancy brain!).

However, not one to be satisfied by Internet research alone (and you shouldn't be either!), I asked my prenatal nurse and doctor about whether my ketogenic lifestyle was safe and healthy for me and baby. At first they were confused when I told them that I ate low carb. I expected this, as there is so much confusion surrounding the keto diet and low carb, even in the medical community among esteemed health care professionals. The first question I got was, "Well...what do you eat??"  But as I proceeded to explain that my diet consists of loads of healthy fats from avocados, nuts, eggs, meats, cheese, olive and coconut oil, etc., as well as carbs from LOTS of veggies and berries (yes, you can eat these and still be in ketosis!), they were both thrilled! My doctor pointed out that eating a whole food diet like that, devoid of processed junk, artificial sweeteners, sugar, chemicals, and the like, was a good thing on its own, but consuming an abundance of healthy fats, moderate protein, and all those veggies was basically the most wonderful diet she could hope for from a patient, especially an expecting one! Naturally I was psyched and wanted to pat myself on the back for already being an excellent mother to my unborn child. ;)

I also want to point out that I have had zero morning sickness throughout my pregnancy and have had no food aversions or cravings whatsoever. I credit this largely to my nutrient-dense keto diet. While coupled with my amazing prenatal multivitamin, I can rest assured that my body and little one are thriving and healthy.

I do also enjoy carb refeeds most weekends, which consist of healthy carbs like sweet potatoes, oatmeal, fruit, etc. I choose to do this because I am still following a heavy weight lifting program throughout this pregnancy, and at almost 19 weeks along, I still feel great and my workouts have not suffered a bit yet. I also enjoy home made sweet potato fries waaaaaaay too much, so I feel good about letting myself and baby enjoy our favorite healthy snack from time to time. I also believe that pregnancy should be a time of not only physical health, but mental health. And while I love following a healthy, ketogenic lifestyle, allowing myself a "break" from being 100% on point every single day with my keto macros has helped me keep my sanity and my stress levels low. As long as I know that my carb refeeds are a limited occurrence and are focused on healthy, whole food carb sources that will fuel my body, rather than processed junk food and sweets, I can be okay with my decision. I have all the time in the world after baby comes to obsess over my macros and fat loss- but for now my main concern is keep us happy, healthy, and well fed! And right now, we are definitely all of those things! :)

I’m about to drop a bombshell here. This goes against everything we have been told for most of our lives and will simultaneously shock and fascinate you:

Fat. Is. Good.

There, I said it. In fact, fat can help you lose weight, have more energy, and have beautiful skin and shiny hair. “Sacrilege!” you say. “Aren’t we supposed to follow a low-fat diet in order to maintain our ever so important figures and so we don’t have heart problems?!” Yes and no.

Donut=BAD     Avocado=GOOD

First, we need to discuss that there is a HUGE difference in fats. When I say fats are good for you, I’m not talking about that bag of potato chips, Ramen Noodles, or that pint of ice cream you’ve been lusting after. These are loaded with trans fats and saturated fats which are the kind you want to avoid. These fats will raise your LDL (bad cholesterol), lower your HDL (good cholesterol), and increase your chances of having a heart attack or stroke. Not to mention, they’ll increase your waistline.

***Keep in mind that meats and cheeses fall into the category of saturated fats, but if eaten in moderation with a healthy diet can be a valuable source of nutrients and protein. I’m mainly (and rightly) demonizing processed foods for their fat content in this post, as I 100% fully support eating a diet of real foods (including meat and cheese if you so desire).

What I’m talking about are healthy fats from real food sources like avocados, eggs, nuts, seeds, olive oil, coconut oil, fish, etc. These are loaded with healthy unsaturated fats like Omega-3, Omega-6, linoleic acid, and oleic acid. These fats have been shown to actually improve cholesterol levels, decrease your risks for stroke and heart attacks, and they aid in fat loss! In addition, you will be fueling your brain (sharpening your mind while simultaneously reducing your risks of Alzheimer’s and Dementia), easing arthritis and joint pain, and can help you fight fatigue and balance your mood!
Do I even need to mention that you’re going to look FABULOUS?! Your fit body, boundless energy, and flawless skin and hair will be the envy of all.

Why Low-Fat Labels are Misleading

When food manufacturers take the fat out of a food they have to replace it with something else. This is usually a refined carbohydrate from sugar. Because the are digested very quickly, these refined carbs can cause a spike in blood sugar and insulin levels. When these high levels drop again, hunger is a result which often leads to overeating. These kinds of foods are often devoid of nutrients and never promote satiety, almost ensuring you will binge late. Not to mention, the extra carbs and sugar will almost certainly derail your weight loss efforts.

NOT health foods!

Do yourself a favor and ditch the unhealthy low-fat lifestyle and reach for some nutritious, delicious fats instead.
Here are a few of the staples in my kitchen that I consume every single day:

• Coconut oil– I prefer coconut oil. I use this in baking and cooking as wells as for a base to make fat bombs (tasty health treats!). Often, to increase my fat intake (and to tide me over during my fasting period of the day), I’ll add a tablespoon to a hot beverage.
• Olive Oil– I recommend finding oil that is in a dark, glass container like olive oil. This prevents the light from damaging the amazing health effects.
• Avocado– I try to eat half an avocado a day. I add it to salads, green smoothies, homemade guacamole, eggs, or even as a pizza topping!
• Eggs– I eat eggs like they’re going out of style. I love frying some up in olive oil and sprinkling with some turmeric and pink himalayan salt
• Nuts– A handful of almonds or walnuts makes a perfect brain-boosting snack, especially when you’re on the go. Just throw some in a Ziploc bag and you’re good to go!

Dealing with the naysayers- keto style

If you have even somewhat considered contemplating adopting a ketogenic lifestyle, you know allllll about the naysayers. As soon as you want to pursue a diet plan that many simply do not understand, you will undoubtedly be bombarded by criticisms and opinions from all of your friends, family, and even strangers. All of whom suddenly believe they possess a doctorate degree in biology and human nutrition. Meanwhile, they gnash on their overly-processed, sugar-laden foods as is typical in the Standard American Diet and continue to berate you for how "unhealthy" you are for eating fats. After they get done spewing their sadly uninformed and unwarranted opinions at you about how "terrible" fat is for you, and how "you NEED carbs and sugar to live", take a deep breath. Maybe take another one.... Be prepared to encounter this for the remainder of your journey into the world of ketogenic dieting. I have been a full-fledged keto-eater for over two and a half years now, and I still battle with the people closest to me not understanding the basic concepts of what I am doing. I have come to realize that no matter how many times you explain what a ketogenic diet is, nor how many times you list the NUMEROUS health benefits, if someone does not want to listen, it will simply fall upon deaf ears. I have come to believe that much of this intentional ignorance is simply to camouflage a lack of desire to change themselves. They hear about the health benefits, they see the results, they hear the rave reviews of how great keto eaters feel, but yet they stick to their guns that fat is actually the enemy. Because to acknowledge that it all sounds valid and legitimate would mean that they no longer have an excuse for not working to better their own health. But, that could take me on a whole other tangent, so we'll save that for a different time. For now, let me share with you a story that brings great pleasure to my soul:

My in-laws, God love them, are very nice people. They've always been good to us and been welcoming and kind to me since day one. However, they are incredibly unhealthy for not even being of retirement age yet. They cumulatively suffer from Diabetes, gout, COPD, Asthma, Macular Degeneration, Arthritis, fatigue, brain fog,, anxiety, high stress and the list goes on. Their diet, not surprisingly, is a train wreck. My mother in law whole-heartedly believes that if she cooks the food at home then it is considered home made and therefore healthy. Wellllll, no. Not when every dish is loaded with sugars, sauces, artificial ingredients, nutrient devoid flours, etc. Their diet is a recipe for inflammation and disease, and their increasing health problems clearly evidence that.

My father in law, I think, would be more apt to try or at least consider a healthier lifestyle, however he also claims that they are too old and far gone for it to matter, and my mother in law, more or less, is the deciding voice in their dietary choices....this seriously makes me so sad that I could cry. It is never to late to take back your health! Whether that means going keto or simply learning to make healthier food choices, it is never too late.

So anyway, long story short(ish), they have been the biggest naysayers to my husband and I regarding us following a ketogenic lifestyle. This is despite my impressive weight loss, our increased energy and mental focus, my husband's complete loss of carpal tunnel and arthritis...need I go on? But they continue to maintain that our diet surely must be terrible, bla bla bla. WELL, after we announced we were expecting a little one in October, we went out to eat with them. It is always nice going out with them, but the conversation always invariably turns to diet and nutrition (and I don't even start it! I try to keep my mouth shut about that stuff with them so I don't get frustrated!). So eventually my mother in law asks (like I knew she would), "Well what did the doctor say about your diet when you went in for your ultrasound??" And oh my gawd, it may have been the single most satisfying moment of my life when I got to inform them both that not only was my doctor okay with our diet, but when I fully explained the kinds of food we ate (tons of healthy fats, lots of veggies, no processed garbage, and low carb), she was thrilled and actually made the comment that it was an excellent diet for the average person, and certainly during pregnancy, and she wished she had more patients who were so good about their nutrition.

I seriously could not keep the smug ass smile off my face as I told them, and my husband had to try to restrain his chuckling, as he knows how long I have been waiting to fire that cannon. And, of course, they were sooooo surprised, letting out a simultaneous, "Really?!?!" Yes. There. Now will you accept that perhaps our diet is actually healthy? Or is the opinion of an esteemed medical doctor meaningless to you?!

**DISCLAIMER** 

 My in laws are wonderful people with many amazing qualities, so while this post may seem like a bashing rant on them, it is merely meant to illustrate how common it is even for the most loving and well-intentioned people in your life to not fully understand your health decisions. During these times, the best you can do is recognize that they are only voicing their opinions because they genuinely care for you, and just keep trying to explain the benefits to them.

Moral of the story: the naysayers will always be there. You just need to focus on you. Know that what you are doing is what is right for your health and body, and if you do your research, you will be consuming a nutrient dense diet that will help your body flourish and thrive throughout the years to come. The best you can do is to strive to teach by example and stand your ground when people criticize your choices. And someday, you just might get through to someone and help inspire them to pursue a healthier lifestyle. And that is honestly one of the most rewarding feelings in the world. Knowing that something I set out to do solely for my own benefit has helped to inspire others to make healthy changes in their diets and exercise makes me so unbelievably happy. It almost makes up for all the naysayers out there! ;)

Be Bulletproof

If you're anything like me, you can't imagine jump starting your day without that beloved cup of coffee. Even while pregnant, I still enjoy a cup of half-caff (thank goodness I got the clear from my doctor!) in the mornings. It's not just the caffeine boost, in fact, I'd say for me, that's hardly why I drink it. It's about the ritual. It's the first thing I do in the morning above anything else. It sets the tone for my day when I can just sit there peacefully on my couch for a few minutes and just drink my coffee.

But what if I told you there was a way to make coffee even better? Is that even possible?! It is. It is called Bulletproof coffee. You may have heard of it, as it has been quite a buzzword lately, not just in the keto community, but amongst the general public. Unfortunately, there is a lot of misinformation surrounding Bulletproof coffee and the amazing effects that can be achieved from drinking it.

At first, the notion of putting butter and oil in your coffee sounds absolutely atrocious. But believe me, it creates the creamiest, most delightful coffee your taste buds will ever experience.

Bulletproof coffee is not only delicious, but it will help kickstart the process of ketosis (and who doesn't want to start out their day with some effortless fat burning?!). It will curb your cravings thanks to the high quality fats, and can dramatically help increase cognitive focus and clarity, as well as overall energy! 

Ingredients:
8 oz. of your favorite brewed coffee
1 Tbsp. unsalted, grass-fed butter like Kerrygold Pure Irish Butter
1 Tbsp. coconut oil or MCT Oil (MCT oil is a concentrated form of caprylic fatty acids, and is 9x stronger than coconut oil. However, I have found that both options work fine.)
Stevia to sweeten to taste
optional: cinnamon, unsweetened cocoa powder

Put your brewed coffee in a glass blender (do NOT put hot coffee in a plastic blender like the Ninja brand blender. We learned this the hard way via cracking sides...), and add in the butter, coconut oil or MCT oil, stevia, and other low carb accoutrements to flavor your coffee. And blend this deliciousness until it is creamy and frothy. Pour into your favorite mug and enjoy!

I feel compelled to interject a story I have from the one time I shared this magical recipe with a friend of mine. They were naturally skeptical, but were willing to give it a try. Well, apparently I should have been a bit more clear in my directions...they thought that I meant to blend the unbrewed coffee grounds with the butter and coconut oil first, and then put that nasty, gritty mixture in the coffee filter and brew the coffee like usual. Needless to say, they were less than impressed by this concoction until I informed them that the only reason it was so awful was because they did it completely wrong. I will omit the name to protect the innocent, but it still makes me laugh every time I think about it.

The biggest misconception about Bulletproof Coffee is that many people believe that those who are following a ketogenic lifestyle subsist solely on this special coffee. No wonder people think keto is unhealthy if they think that is the only thing we are consuming! I actually had a conversation with a so called natural health counselor who said she was wary of the keto diet because she heard that it could lead to nutritional deficiencies. Key word- she heard. She did not bother to actually do the research herself and learn about the amazing benefits, which saddens me, as she claims to be a professional in regards to nutrition. She then proceeded to make a post on her own health related blog about how the Keto Diet was bad for you- her only logic and reasoning behind this notion was that she was under the assumption that the coffee was a sole source of calories for most keto lovers.

Obviously, this is completely wrong, as people following a ketogenic diet are actually less likely to suffer from nutritional deficiencies than those who follow the standard american diet laden with sugar, processed foods, and nutritionally devoid garbage. Keto emphasizes healthy fats from nuts, seeds (like chia, flax, and pumpkin), avocado, dairy, meats, olive and coconut oil, as well as a heavy emphasis on nutrient-dense, low carb veggies and fruits like berries, leafy greens, broccoli, cauliflower, asparagus, green beans, brussels sprouts, etc. The health benefits are numerous and staggering. So before you listen to the naysayers who try to tell you that drinking Bulletproof coffee is unhealthy, do your own research. Heck, ask Johns Hopkins University who has studied the keto diet extensively for decades with positive results. Be your own health advocate and do what you know is best for your body!