Pruvit’s New Keto NAT

Pruvit’s New Keto NAT

This next generation technology makes Keto NAT the first of its kind all natural exogenous ketones, bioidentical to the ketones your body makes.

Using a unique and proprietary all-natural fermentation process, this new ketone technology brings greater bioavailability for maximum absorption.


Keto NAT is now a Pruvit mainstay

Click Here for Keto NAT Raspberry Lemonade

Click Here for Keto NAT Splash

Click Here for Keto NAT Heart Tart

(Get Keto NAT Heart Tart while supplies last because this is a VERY popular flavor and when in stock sells out fast!)


 

Pruvit Keto NAT All Natural Ketones

Keto NAT Details

First of its kind all natural pure therapeutic ketones

All natural fermentation process

Better Bioavailability/Quicker Ketosis

Increased appetite suppression

Favorable fat loss

Contains C-Med 100 (AC-11 DNA Repair)

Supports healthy cell function

Extends DNA telomere length

Rapidly repairs DNA

Elevates essential amino acids

Dairy-free and Gluten-free

Boosted immune function

Better performance

Keto NAT was released in two flavors, Raspberry Lemonade and Splash (watermelon-grapefruit fusion), both of which are Keto Max flavors.


Keto NAT Ingredients

N8 Max NAT Blend 12.6 g –

  • KetoNAT™ (R-Beta Hydroxybutyrate, L-Taurine, Fermented L-Leucine, C-Med 100).
  • Other Ingredients: Erythritol, Citric Acid, Natural Flavor, Rebaudioside A (Stevia extract), Vegetable Juice Color, Xanthum Gum, Beta Carotene, Caffeine (if Charged version, Decaf available).
  • Caffeine equivalent to a 16 oz coffee.

Supplement Facts – 

  • Calories: 45
  • Total Carbs 5 g
  • Sugar alcohol 4 g
  • Net carbs 1 g
  • Vitamin B6 294%, Vitamin B12 4167%, Calcium 270 mg, Sodium 910 mg

What is C-Med 100?

Pruvit ketones have been advancing for some time and the additional of AC-11 in the new Keto Max and Keto Kreme formulas was one such advancement.

C-Med 100 is the new trade name for the AC-11 DNA repair (Inner Bar of Uncaria Tomentosa) and Keto NAT contains a proprietary amount of C-Med 100.

The Keto Reboot Kit also contains AC-11 within its Signal OS pills.


What is R-Beta Hydroxybutyrate

Beta Hydroxybutyrate (BHB) is the ketone body found in exogenous ketone supplements which are typically bound to salts and minerals. Pruvit’s Keto OS, Keto MAX and Keto NAT formulas are all a bit different. (What are the effects of BHB? Link to study)

Pruvit’s Keto OS formula uses a racemic blend of ketone salts using both the D+L isomers.

Keto Max uses only the D isomer which is bioidentical to the ketone bodies your liver makes. This is one reason why Keto Max is a stronger formula (roughly 40% stronger than the OS). It has a quicker uptake, quicker spike and is more rapidly absorbed.

What we know at this time is the new Keto NAT formula is more bioavailable than Keto Max so theoretically it should provide a stronger effect i.e. more energy, better appetite control, and better performance.


Keto NAT vs Keto Max

I finally got a chance to try both flavors of Keto NAT! To me, both flavors have the same great taste, but it did give me more energy, more intense focus and I wasn’t as hungry.  I love these benefits!

I’m excited for this “cleaner” formula and can’t wait until Keto NAT Key Limeade comes out!


When Will Keto NAT be for Sale

Keto NAT Raspberry Lemonade and Keto NAT Splash are now mainstay Pruvit flavors!

Max will eventually be phased out to be all Keto NAT formula.

Keto NAT samples and Harvest Sunrise Samples


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

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Bone Broth (Updated)

Last week I fell ILL with a stomach bug. It didn’t matter what I tried to eat It just well… You know.. I drank bone broth and if you read the post you’ll know that drinking bone broth has tons of benefits. I was ILL for days and then when I drank bone broth I felt better within hours.
Why Haven’t You Tried Bone Broth Soup Yet?

Bone broth has received some major buzz lately and it’s certainly for good reason. This stock is special because it contains a good amount of calcium, magnesium, phosphorus, amino acids, and many other nutrients.

I suggest that one of the best components of bone broth is its rich collagen content, which can be beneficial to our joint and skin health. “Collagen is made up of different amino acids and is considered one of the most abundant proteins in humans. Consuming collagen is also beneficial for our joints,  especially since it makes up a large portion of them.

With this in mind, it’s worth mentioning that big soup brands like Pacific Foods are definitely getting in on the bone broth action, as the brand has recently released an organic bone broth soup line that features spins on old-time classics such as Pacific Foods Organic Chicken Noodle Soup With Chicken Bone Broth.

And unlike some cans of chicken noodle soup which are jam-packed with unpronounceable ingredients and tons of sodium, Pacific Foods keeps things simple with organic ingredients and a relatively reasonable sodium content (430 mg). So how do Pacific Foods keep up with chicken noodle soup from competitors like Progresso? Keep reading to find out more.


Pacific Organic Chicken Noodle Soup With Chicken Bone Broth

Pacific foods organic bone broth chicken noodle soup

1 CUP SERVING: 100 calories, 1.5 g fat (0 g saturated fat), 430 mg sodium, 13 g carbs (2 g fiber, 2 g sugar), 7 g protein

When compared to the Progresso Traditional Chicken Noodle soup that the two products do not differ much nutritionally. However, that Pacific Foods soup contains less sodium than the Progresso version. In addition, there is slightly more iron, calcium, and vitamin A in the Pacific Foods soup, which can likely be attributed to the bone broth as well as the fresh vegetables.


Progresso Traditional Chicken Noodle

Progresso chicken noodle soup

1 CUP SERVING: 110 calories, 2.5 g fat (0.5 g saturated fat), 690 mg sodium, 14 g carbs (1 g fiber, 1 g sugar), 7 g protein

While Davidson explains that this Progresso soup uses chicken stock, she notes that this is essentially bone broth. This is why the protein content is identical in both soups, she says, along with the fact that they both use chicken meat as well.

In conclusion, when it comes to these two products, Davidson tells us that they don’t differ much because chicken stock is still bone broth, technically. “If you were to compare this soup to a vegetable stock, then you would notice more of a difference.

That being said, Pacific Foods new line of bone broth soups are still a lower-sodium alternative that contains skin-nourishing collagen! (This bone broth-based soup has 280 milligrams less sodium than Pacific Foods’ Original Chicken Noodle Soup.)

If chicken noodle soup isn’t your thing, Pacific Foods also offers Curry Chickpea (8 grams protein), Hearty Italian Vegetable (9 grams protein), and two 10 grams protein per serving soups: White Bean Kale & Millet and Caribbean Black Bean.

Buy a 12-pack of Pacific Foods Organic Bone Broth Chicken Noodle Soup: $4.74 each, Amazon


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

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Snapchat: amandaleilei (CoffeeandGlutenFree)

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Microwaveable Thanksgiving Sides

If you’re new to my blog hello how are you and welcome back if you’ve been with me for a while. I’ve done a series called the best and worst of something or sometimes I use the word horrible. When I do those type of posts I always link them at the end of those type posts. I realize not everyone may read that far down. So what I am going to do Is I will be posting just the bad and worst of something so that way If you are curious about something you can use that posts as a reference and as I continue the series I will continue to add the new best and worst of posts to that specific post I will keep you all updated as I update It I hope all of this makes sense?


The typical American spends nearly quadruple more time sweating in the kitchen on Thanksgiving compared to a typical weekend day, according to the USDA. Whether it’s Thanksgiving, Hanukkah, or Christmas, I get it: the roasted centerpiece takes long enough. So save time ( I know that you know that I know that you do)—and oven space—by hitting the “easy button” with these showy side dishes that can be cooked completely in your microwave.

I will cover everything from soups and salads to bread and dips, these microwave recipes will make your holidays far less stressful.


Paleo Pumpkin English Muffins

Paleo pumpkin muffinsSteering clear of wheat or maybe you or someone you know Is gluten-free? Bake a batch of these quick pumpkin English muffins. Made with coconut flour and cashew flour instead of all-purpose wheat flour, these muffins are gluten-free and Paleo-friendly. And the pumpkin puree and pie spice make them tender and tasty, too. Running to the Kitchen’s base recipe is for one, so simply multiply by the number of people sharing your table and cook each in a separate ramekin.

Get the recipe from Running to the Kitchen.


Microwave Cheddar and Herb Biscuit in a Mug

Microwave cheddar muffin

If you have 60 seconds, then you have all the time you need to “bake” Bigger Bolder Baking’s savory muffins in your microwave. A pat of butter and a couple spoonfuls of cheddar cheese lend a crumbly, rich texture worthy of your holiday menu. Present them in an eclectic array of microwave-safe mugs to fit the party vibe.

Get the recipe from Bigger Bolder Baking.


Low-Carb Keto Cauliflower Mashed Potatoes

Mashed cauliflowerCourtesy of Wholesome Yum

Instead of serving your go-to mashed potatoes, why not swap the carby side for mashed cauliflower? Wholesome Yum recommends using the veggie’s florets, microwaving them until fully cooked, and squeezing out all of the water after microwaving. These three secrets to success will leave you with a creamy, keto-friendly spud swap that’s perfect for pairing with any entrée.

Get the recipe from Wholesome Yum


2-Ingredient Queso Dip

Queso dipCourtesy of Gimme Some Oven

Cheese, please! Gimme Some Oven’s queso is ideal for casual holiday parties. Cream cheese and salsa verde make snack magic once warmed together in the microwave. Serve this dunkable side dish with a platter of crudites and multicolored whole grain tortilla chips.

Get the recipe from Gimme Some Oven


Grape and Bacon Goat Cheese Pops

Grape bacon cheese popsCourtesy of That’s So Michelle

Savory, sweet, salty, and tart all at once, a platter of these bite-sized snacks will disappear quicker than the last glass of eggnog. The only cooking required is crisping up the bacon in the microwave for the crumbly coating that surrounds the goat cheese-wrapped grapes. We’re not forgetting about the entrée!

Get the recipe from That’s So Michelle.


Healthy Russian Olivier Salad

Russian saladCourtesy of Wholesome Yum

Wholesome Yum’s twist in the classic Russian Olivier salad is a mainstay at holiday gatherings. And after skimming the easy instructions, we can understand why. The cauliflower and carrots are the only micro-cooked components, which get tossed with pickles, eggs (pro tip: buy them hard-boiled), peas, and a mayo-based dressing. The result is an upgrade on the picnic favorite potato salad in a dinner party-worthy package.

Get the recipe from Wholesome Yum


Chocolate-Covered Strawberry Kale Salad

Strawberry kale saladCourtesy of One Ingredient Chef

Come holiday season, it’s fitting to serve a salad inspired by dessert! Sure, you could just sprinkle a handful of candied pecans over romaine but we know you’d rather plate this red and green recipe from One Ingredient Chef. The kale, strawberries, and mint are refreshing and raw—and serve as a nice complement to the cocoa-powder-infused balsamic dressing. Microwave the vinegar, maple syrup, and cocoa for a few seconds to help them incorporate easily.

Get the recipe from One Ingredient Chef.


Microwave Pizza Dip

Microwave pizza dipCourtesy of The Seasoned Mom

Since three kinds of cheese are better than one, this kid-friendly side dish dreamed up by The Seasoned Mom features cream cheese on the bottom as well as mozzarella and Parmesan on top. In between the two, layer marinara sauce, turkey pepperoni, and your go-to veggie toppings. Then, microwave it for two minutes and pair with a “crust” of toasted baguette slices or warm breadsticks.

Get the recipe from The Seasoned Mom.


Roasted Butternut Squash Carrot Soup

Squash carrot soupCourtesy of Blender Happy

Blender Happy proves that you can use your blender for more than just smoothies with this winter squash and carrot soup. Start with leftover roasted vegetables from last night’s dinner and blend with broth and garlic for a bisque-like bowl. For those who own a blender without a built-in cooking function, microwave each bowl before serving for one minute or until warm.

Get the recipe from Blender Happy.


Edamame Avocado Hummus

Edamame avocado hummusCourtesy of Well Plated

Get your greens with Well Plated’s guacamole-inspired hummus. First, microwave thawed edamame (which adds protein and thickens the texture), then blend with avocado, cilantro, and other healthy holiday ingredients. The result is packed with healthy, satisfying fats that will keep you from reaching for a second slice of pie.

Get the recipe from Well Plated.


One-Minute Brown Rice Risotto

Brown rice risottoCourtesy of Dinner Then Dessert

Normally, risotto requires many minutes of repetitive stirring and sweating over the stove—but this 60-second side requires just the opposite. Ready-to-serve brown rice, heavy cream, and Parmesan cheese help it taste like you spent hours in the kitchen. You’re the only one who needs to know it was done quicker than a Christmas carol.

Get the recipe from Dinner Then Dessert.


Crunchy Mediterranean Couscous Salad

Cous cous saladCourtesy of Laughing Spatula

After microwaving the grains for Laughing Spatula’s veggie-centric couscous and chickpea salad, fold them together with the fiber-rich legume, plus broccoli, cucumber, tomato, and red bell pepper. Add a handful of feta for a salty kick and a splash of lemon vinaigrette for salad guests will reach to for seconds.

Get the recipe from Laughing Spatula.


Holiday Crab Dip

Crab dipCourtesy of Flour on My Face

 Okay, seafood, with Flour on My Face’s Old-Bay-seasoned crab dip. Cream cheese, sour cream, and mayo join forces in the decadent base while canned crab makes it a cinch to stir together in a flash. Warm your bones by serving this creamy side dish straight from the microwave and pair it with a basket of crackers or old bay-dusted buttery biscuits. Because cheat meals don’t count during the holidays, right?

Get the recipe from Flour on My Face.


Broccoli Salad

Broccoli saladCourtesy of Mama Loves Food

Since everything is better with bacon, add Mama Loves Food’s festively-hued salad to your holiday spread. Hot-from-the-microwave bacon lends savory, salty goodness into each and every bite. Sunflower seeds, carrots, dried cranberries, and a mayo-based dressing help this taste just like the broccoli salad of your childhood potluck memories.

Get the recipe from Mama Loves Food.


BBQ Bacon Ranch Football Cheese Ball

Football bacon cheese dipCourtesy of Julie’s Eats and Treats

This cheesy side is a surefire trophy-winner if you’re hosting a squad of sports fans to watch the on-field action during your holiday gathering. Inspired by the winning combination of bacon (the only microwaved ingredient) and ranch, this cheese ball recipe combines a barbecue-flavored cream cheese, a pecan-studded coating, and string cheese “laces” for extra points.

Get the recipe from Julie’s Eats and Treats.


Microwave Hot Cross Bun

Hot cross buns

Yes, hot cross buns exist beyond the song you learned on the piano in music class! Big Man’s World’s hot cross buns are remarkably versatile with Paleo, gluten-free, and vegan variations. They’re also appropriate parallel to dinner or even as a sweet dessert. Microwave the dried-fruit-flecked buns in mugs or bowls and finish with a cross of protein-packed frosting.

Get the recipe from Big Man’s World.


Final  Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can always contact me from the mentioned links in the above section. If you just have some general questions you can always comment on the said post or you can contact me whichever you feel comfortable.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

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Snapchat: amandaleilei (CoffeeandGlutenFree)

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Why You Should Eat Spaghetti Squash And How To Cook It

We’ve all been there: You see the giant yellow squash in the store and are instantly reminded of all the low-carb meals you came across on Pinterest, but you’ve never actually mustered the courage to tackle the sought-after veggie. To help you finally sub your go-to box of noodles with this low-calorie alternative. Not only is it a delicious low-carb alternative to your favorite pastas, but it’s also jam-packed with skin-healing vitamin A, energizing B vitamins, flu-fighting vitamin C, and bone-protecting calcium.


How to cook spaghetti squash

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Cut squash in half lengthwise and scoop out all seeds, being careful not to remove the flesh.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Place cut side down on baking sheet and into the oven for one hour.
  5. With a fork, gently remove the flesh of the squash, almost fluffing it. Try not to go at it too hard—you want to keep all the strands intact to give it that spaghetti look.

 Tip: If you leave the skin intact, you can put squash back in and use that skin to hold it as a vessel, and it also makes for nice plating.

Now that the squash strands are removed from the skin, you can use them in any way that you would use spaghetti! The options are truly endless. Seeking a keto-friendly spaghetti squash dinner? Just mix the “noodles” or also called “zoodles” with marinated Cabecou cheese and a spicy pesto—you can even add an extra protein punch to the dish by tossing it with sliced grilled chicken or roasted salmon.


Should you replace wheat pasta with spaghetti squash?

Spaghetti squashBesides for the plethora of vitamins and nutrients that the winter veggie provides, swapping a two-ounce serving of conventional wheat-based spaghetti for the same size serving of spaghetti squash will save you over 180 calories. That means you’ll have more room to pile the spaghetti squash high (it’s less calorie-dense than traditional pasta) and make more room for fun sauces and toppings. If you’re not too keen on giving up your tried-and-true carb altogether, opt for experimenting with mixing a half serving of regular noodles with a few handfuls of spaghetti squash—you’ll get the best of both worlds!


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out I will be more than happy to answer any questions, comments, or concerns you may have. You can always email me you can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you know is looking for one on one coaching you can reach me at all the links that I mentioned above.


 Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

How To Shop At Whole Foods

After years of food shopping, you likely already have a handful of go-to grocery stores for everything from healthy daily staples to once-in-a-blue-moon treats, and we bet Whole Foods Market is definitely on your list. The popular grocer is known for selling a wide array of organic, quality products—vetting and shunning picks with hydrogenated fats and artificial colors, flavors, preservatives, and sweeteners—and sourcing only sustainably-farmed produce and humanely-raised meats. So when it comes to checking off your grocery list, you’re probably wondering about the best things to buy at Whole Foods.

That’s why I’ve gathered a list of healthy food and drink Items everything from wholesome snacks to meal prep staples. Next time you run to your local Whole Foods, jot these winning picks onto your list or you can open this post for reference. They’re actually worth it!

Enjoy Life Cookies

Enjoy life crunch chocolate chip cookies

A cookie is always a nice treat, but for those that need to eat gluten-free, that isn’t always the case. Gluten-free cookies can be a huge miss, but not with Enjoy Life’s crunchy chocolate chip cookies. If you’re one of the people that like soft cookies, they have those, too.


Tessamae Salad Dressings

tessemaes everything bagel ranch

Available in a variety of different flavors ranging from Everything Bagel to Green Goddess, I love using Tessamae dressings to add a flavorful kick to my salads. And not only are these dressings absolutely delicious, but they’re also keto-friendly, Whole30-approved, and free of dairy, sugar, and gluten!


Frozen Berries

frozen berriesFrozen berries are a must because they not only help us with detox, but they are a great fruit that is also low glycemic, meaning you don’t get that spike in blood sugar. Take your nutrition up a notch and grab a bag of wild blueberries because they have twice the amount of antioxidants as a regular blueberry.


GT’s Synergy Kombucha

synergy organic kombucha divine grape

I love GT’s Divine Grape Kombucha. It is rich in probiotics, great for the endocrine system supplying healthy nails, skin, and hair, and is great for building up the immune system and combating diseases.


Against The Grain Pizza Crust

against the grain pizza shell

Everyone needs a cheat day once in a while, and mine is pizza. Against The Grain’s crust is gluten-free and non-GMO, and since it’s made with hormone-free milk and eggs as well as tapioca starch, it doesn’t cause bloating like regular pizzas made with flours do.


Sprouted Nuts in Bulk

AlmondsI always look to the bulk section for my nuts and seeds, as buying in bulk is a game-changer (when you’re) trying to eat healthily and watch your budget. Sprouted nuts specifically can be very pricey, as sprouting makes food easier to digest and boosts its nutritional value by destroying anti-nutrients such as phytic acid and lectins. If you’re not feeling up to sprouting your own nuts, Whole Foods has got you covered!


Seafood

seafood assortmentWhole Foods is committed to sourcing their seafood from responsibly-managed fish farms and abundant, well-managed, wild-caught fisheries—meaning they source from fisheries that are committed to preventing overfishing. I like the fact that I know I am getting quality seafood each and every time I shop at Whole Foods. You cannot say that about other grocery stores.


Supplements & Vitamins

SupplementsIt’s important to purchase supplements from a trusted source because the supplement industry is not regulated [by the FDA], meaning you may not always get what the label promises. Whole Foods does the homework for you by only stocking their shelves with reputable products. Whole Foods thoroughly trains and educates their staff to scrutinize every product’s ingredients. The products on their shelves will never contain any fillers, hydrogenated oils, artificial colors, or preservatives. With so many supplement companies out there, it can seem overwhelming when deciding on a brand. When supplements are necessary, I always direct my clients to Whole Foods, as it is almost guaranteed they will at least be able to purchase a product where the ingredients on the label match what is actually inside the bottle.


KIND Fruit & Nut Bars

KIND fruit and nut bar

Whole Foods has one of the best selections of KIND bars. I especially love tossing a fruit-and-nut bar (the Almond & Apricot bar is a personal favorite) in my purse to have a healthy snack on hand at all times. The bar supplies protein, fiber, and healthy fats to help keep you fuller for longer!


Pre-Made Salad

salad barWhether I’m running errands or traveling, I always get excited to see a Whole Foods at meal time. I love to put together a salad bar lunch. As a vegetarian, there are so many options for me: there are usually a few tofu dishes and so many vegetable dishes to choose from!


Wonderful Pistachios, No Shells Roasted & Salted

wonderful pistachios, no shells roasted & salted

I can always count on Whole Foods to supply me with a full array of pretty much any nut my heart desires! I often reach for Wonderful Pistachios because they offer a satiating trio of plant-based protein, fiber, and healthy fat. Pistachios are one of the nuts highest in protein, and they make such great additions to so many dishes, from a nutritious topper for a nice cream to a crunchy topping for a salad. You can even crush them and use them as a breading for tofu or salmon.


Olives

Olive varietyWhole Foods has such a wonderful olive bar, and you can find a terrific variety. I like to put together a mix of all my favorite types. Olives are such a low-calorie snack and are full of heart-healthy monounsaturated fatty acids!


Steel-Cut Oats

Steel cut oatsOats are whole grain and high in fiber, which can be helpful in optimizing cholesterol markers, managing blood sugar levels, and improving digestion. Oats also contain some protein, which in addition to fiber can help you feel full until your next meal and may help you reduce snacking.


Pur Gum & Pur Mints

 

I always stock up on Pur Gum and Pur Mints when I am at Whole Foods. I love how they don’t contain aspartame (they are sweetened with Xylitol), are vegan, and contain no added sugar! They taste great and don’t taste fake like the other [similar brands]. Tangerine tango mints are my favorite!


365 Everyday Value Coconut Water

365 everyday value coconut water

I use sports drinks for hydration during long training runs. I’m not a huge fan of the pre-made sports drinks, so I make my own variety with coconut water as the base. I’ve found that the 365 brand of coconut water is quite affordable, tasty, and contains no additives. That’s why I pick up a liter every time I’m at Whole Foods.


Bob’s Red Mill Nutritional Yeast

bob’s red mill nutritional yeast

As a vegetarian, I’m always cognizant of eating enough foods that have vitamin B12 (since this vitamin is mostly found in meat products). Since nutritional yeast is rich in vitamin B12, has 8 grams of protein in a ¼-cup serving, and offers a cheese flavor, I use it in a ton of my dishes, like scrambled eggs and sprinkled onto roasted veggies or popcorn. I have a hard time finding it in my local supermarket, so I make sure I grab a bag of the Bob’s Red Mill nutritional yeast when I’m at Whole Foods.



Hot Foods Bar

hot foods barI shop their hot foods bar for quick takeout meals when I am traveling. I like that Whole Foods provides foods that are closer to what I would make at home as compared to typical fast food options.


Collard Greens

Collard greensWhere I live Whole Foods sells the freshest leafy greens, my favorite being collard greens. Collard greens are an incredibly nutritious food, packed with vitamin K, vitamin A, vitamin C, iron, and fiber. I love sautéing this in a little  oil and minced garlic!”


LesserEvil Popcorn

LesserEvil buddha popcorn

Popcorn is one of my favorite snacks, and I can only find LesserEvil Buddha Bowl Popcorn at Whole Foods! They have several different flavors, but I stick with the original Himalayan Pink Salt.


Wine

wine bottlesWine (in moderation) can bring joy and happiness, and any stress relief is good for our health, as stress has widely known negative physiological health effects. Wine also provides antioxidants and resveratrol, which has been associated with microbiome and cardiovascular health. I enjoy a glass of wine while shopping, but because that’s not always the case, I appreciate Whole Foods’ selection of wine based on region and grape. It makes for easy shopping and an unintimidating way to try new wines.

I did a post a couple of months ago how to drink and when to drink wine for weight loss you can Click Here to learn all the sweet deets.


Natural Calm by Natural Vitality Magnesium Citrate Powder

natural calm by natural vitality magnesium citrate powder

This is a highly absorbable form of magnesium that can be mixed with water and sipped throughout the day. The reason I shop this is because magnesium stimulates a particular hormone, calcitonin, which helps to preserve bone structure and draws calcium out of the blood and soft tissues back into the bones, lowering the likelihood of osteoporosis. Magnesium is also an anti-stress mineral. Serotonin, the feel-good brain chemical that is boosted artificially by some medications, depends on magnesium for its production and function. Magnesium also regulates melatonin production for better, more rejuvenating sleep. This enhances well-being and helps with day-to-day happiness levels. A best-selling magnesium that I have successfully used is Natural Calm by Natural Vitality, which is available at Whole Foods Markets.



Lily’s Dark Chocolate

lilly's dark chocolate

Lily’s Dark Chocolate is a newer product, and it is delicious chocolate for those seeking a lower sugar option (it is sweetened with Stevia). Whole Foods usually has an awesome selection! The chocolate chips are great for baking, and I love the dark chocolate coconut bar—a few squares makes for a delicious sweet treat after dinner!


Waterloo Sparkling Water

Waterloo lime

This Austin-based sparkling water company has so many delicious fruity flavors, and I love the crisp, clean flavor profile, compared to some other sparkling waters out there (because let’s face it, there’s a ton of options out there!). Whole Foods always has a great selection and is one of the few places that sells Waterloo right now!


So Delicious No Sugar Added Fudge Bars

so delicious no sugar added fudge bars

These creamy chocolaty fudge pops only have 60 calories and 2 grams of net carbs and are a delicious treat to keep on hand for those watching sugar, carb, or calorie intake! They are also vegan. Whole Foods has a great selection of So Delicious items.


Perfect Bars

perfect bar coconut peanut butter

Look for them in the refrigerated cases or in the mini fridges at the checkout endcaps. I like all of their flavors, but lately am really digging their Peanut Butter Coconut.


Kite Hill Unsweetened Plain Yogurt

Kite Hill dairy free almond yogurt

Kite Hill’s unsweetened plain almond milk yogurt is often only at Whole Foods. It’s great because it has only 5 ingredients [in addition to probiotics.


Bean-Based Pasta

Tolerant simply legumes pasta

Bean-based pasta, such as Tolerant brand, offer single-ingredient options like Black Bean, Red Lentil, and Green Lentil, which are exceptional minimally-processed options that will help to maintain our appetite and control blood sugar throughout the afternoon. Specifically, these plant-based pastas offer significantly more nutrition per bite as they are high in naturally-occurring fiber and protein. Highly processed options that contain processed fibers and protein isolates remain limited as to the research supporting their health benefits and usually come packed in foods high in added sugars and sodium. Despite other grocers having other bean-based pasta brands, I choose Whole Foods as a steady source for Tolerant, which to me is the highest quality of these pastas.


Avocado Oil

Primal Kitchen Greek avocado oil

Avocado oils and avocado-based dressings and marinades offer incredible benefits, mainly in the lines of healthy fats to support heart health. Avocado oil specifically has a high smoke point, making it ideal for high-heat cooking methods like baking and stir-frying. Brands include Primal Kitchen and Chosen Foods.


Beanitos

beanitos original chips

Beanitos bean-based chips offer a great snacking alternative. Similar to the pastas mentioned above, these chips are high in naturally-occurring fiber and protein.


Spiralized Zucchini Pasta

Spiralized zucchini noodles carrots zoodlesI find this by the vegetables in the refrigerated section, and I like it because it’s fresh and ready to make.


Enjoy Life Foods Baking Chocolate

enjoy life baking chocolate

Enjoy Life is the #1 allergy-friendly baking chocolate in America. It’s a rich, smooth, and premium chocolate that is dairy-free, nut-free, and soy-free, making it perfect for cookies, truffles, fudge, and more.


ProBar Live Bars

pro bar live bar

Exclusively available at Whole Foods (in the refrigerator section), Live Bars come in four delicious varieties, including Coconut Cashew, Almond Butter, Peanut Butter Chocolate Chip, and Peanut Butter. These bars feature clean organic ingredients and are packed with real nuts, seeds, and dates for natural sweetness. With 10 grams of plant-based protein and one billion CFUs (colony forming units) of probiotics with zero added sugar, these bars are sure to keep you full and focused.


Wedderspoon Manuka Honey

wedderspoon raw manuka honey

Unpasteurized and raw, Wedderspoon’s Kfactor-16 is a shopping cart must-have! This superfood is sourced from New Zealand and contains beneficial antibacterial properties, making it the perfect addition to smoothies, home remedies, coffee sweetener, and more.


Chia Seeds

Chia is underrated. This little seed packs a punch nutrition-wise and is probably one of the easiest ways to add fiber to your life without resorting to some powdery mix-in. Add chia to drinks, smoothies, or even use as an egg substitute when baking.

 


Ancient Nutrition Multi Collagen Protein

multi collagen protein powder

Collagen is the most abundant type of protein in the body and is found in the bones, muscles, hair, skin, and nails. This key protein can impact nearly every aspect of health, and some promising research even suggests that collagen and its components support skin health, joint health, and gut health. The Multi Collagen Protein Powder is great because it’s made from five different types of collagen and has no fillers and additives. It’s also made using hydrolyzed collagen, which means that it’s typically more easily digested and absorbed by the body.


Almond Butter

Almond ButterWhole Foods has every type of nut butter you could ever want: raw, roasted, salted, unsalted, and unsweetened. I love adding almond butter to my soups and stews to make it extra creamy, for a nutty flavor, and it adds nutrients like plant protein, dietary fiber, vitamin E, and calcium.


Bob’s Red Mill Paleo Baking Flour

bob's red mill paleo baking flour

I love baking with a mix of almond flour and coconut flour, and this baking mix makes that easier. It also includes arrowroot and tapioca, so my muffins and pancakes turn out extra fluffy. Whole Foods has a way more extensive baking section, whether you’re looking for Paleo options or gluten-free or low-carb baking ingredients.


Maple Syrup

maple syrupScientists have identified more than 67 different beneficial plant compounds, or polyphenols, nine of which are unique to pure maple syrup. One of these polyphenols, named Quebecol, naturally forms when the sap is boiled to produce maple syrup. I always look for 100% pure maple syrup. Maple syrup is a natural sweetener that is derived directly from the maple tree’s sap that, when consumed in moderation, can be part of a healthy diet. It contains vitamins and minerals such as copper, manganese, and riboflavin—at approximately 110 calories per serving (2 tablespoons).


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post or the items I mentioned in today’s post please feel free in reaching out and I will be more than happy to answer any question, comments or concerns you may have. If you have general questions you can always comment on today’s post or any past post that you may have a question too. If commenting isn’t your thing you can always find my email in the “Thank You” section and If you email isn’t your speed and social media is you can always find my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching please feel free to email me or contact me through my social media link and I will be more than happy to help you achieve the best version of you.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

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https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

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Protein Bars That Are So Delicious You Won’t Believe They’re Keto

First I want to start by saying hello and welcome to all of my new followers. I’m thrilled that you chose to join my little community. Here at Amanda Explains It I always aim to bring you Informative Information every day. If you have any questions you can comment or you can find all of the links at the end of the post. 🙂

Today I talk about Keto-Friendly Protein Snack bars. I’ve done a lot of snack posts but I never really did a dedicated snack post for anyone that is following or anyone who knows someone that is following the Ketogenic “Diet”. 

If you are looking for a protein snack that tastes good or you might be new to the ketogenic lifestyle then before you read this post Click Here If you want to learn more about the ketogenic lifestyle I have many blog post dedicated to the keto lifestyle. All the links to Ketogenic posts will be linked at the end of today’s post.

These Protein Bars Are So Delicious You Won’t Believe They’re Keto

It’s not easy saying sayonara to your favorite carby snacks when you’re on the ketogenic diet. Goodbye granola, au revoir toast, adios crackers. No one knows how challenging it can be like Mark Sisson, founder of Primal Kitchen and author of The Keto Reset Diet. That’s why he created a new line of protein bars that are made just for keto followers.

Packed with healthy fats such as cage-free eggs, coconut oil, and flaxseed, the bars have either five or six net carbs total, making it the perfect low-carb treat when you’ve got a serious hankering. Choose from Peanut Butter, Almond Spice, and Coconut Lime to tame your carb cravings. Looking for something crunchy? There’s a little bit of everything for everyone in this keto-friendly snacks round-up. Here’s how the Primal Kitchen protein bars compare nutritionally:

Peanut Butter

Primal kitchen peanut butter protein bar

200 calories, 15 g fat (8 g saturated fat), 95 mg sodium, 10 g carbs (4 g fiber, 2 g sugar, 1 g added sugar), 9 g protein

This soft, chewy bar is made for peanut butter lovers who appreciate its salty and sweet flavors. At 200 calories and 9 grams of protein per bar, it’s the perfect post-workout snack when you need something quick and nourishing.


Almond Spice

Primal kitchen almond spice protein bar200 calories, 16 g fat (8 g saturated fat), 115 mg sodium, 9 g carbs (4 g fiber, 2 g sugar, 1 g added sugars), 8 g protein

You’ll reap the benefits of healing spices like cinnamon, ginger, nutmeg, and allspice in this flavorful bar. And with almonds as the base, it’ll keep you satiated and energized to tackle your morning before midday hunger strikes. I love that it’s also gluten-free, so people with sensitivities or Celiac disease can indulge.


Coconut Lime

Primal kitchen coconut lime protein bar

200 calories, 16 g fat (9 g saturated fat), 115 mg sodium, 10 g carbs (5 g fiber, 2 g sugar, 1 g added sugars), 8 g protein

One bite of this tropical-inspired bar will immediately transport you to the Florida Keys. The bold citrus flavor of lime and the subtle sweetness of coconut are a match made in keto heaven. With 16 grams of fat and only 2 grams of blood-sugar-spiking sugar, it’s better than any fat bomb you can imagine.


Ketogenic Blog Post Links

Keto Mistakes  Keto Grocery List  On-The-Go-Keto-Snacks  Keto Myths  How to get Into Ketosis   0 Carb Whip Cream 2 Ingredients  Keto Pizza Sauce  Bulletproof Coffee (Vegan,GF & Keto)  Keto Mousse


Final Thoughts

I hope you enjoyed today’s post? With every blog post, I always aim to bring you informative information about everything related to the health world. If you have any questions about today’s post, any past post or questions, in general, please don’t hesitate in reaching out and I will be more than happy to answer any questions, comments, or concerns you may have.

You can find my email in the ”Thank You” section and you can find all of my social media links in the ”Where You Can Follow Me”.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

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Snapchat: amandaleilei (CoffeeandGlutenFree)

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Keto Grocery List

Today I am going to be talking about going grocery shopping while on The Ketogenic “Diet”.  If you’re considering going keto, you’re likely looking to get lean quick and have mentally prepared yourself for cutting out almost all carbs from your diet. Although many healthy carbs can help uncover your abs, the key to killing the keto “Diet” Is eating foods that are high In fat, low In carbs, and contain moderate amounts of protein. That way, you allow your liver to produce ketone bodies, which the body uses for energy rather than Its usual primary source of energy—glucose, a carb. When you adopt a low-carb, high-fat “Diet”, the body switches to burning fat (which turn into ketone bodies In the liver) for fuel—ultimately slimming us down, reducing bloat, and boosting brain power.

Yesterday I did a post about keto snacks that you can bring on-the-go If you are Interested In reading It here Is the link On-The-Go-Keto-Snacks

Everything mentioned today I found at whole foods unless stated otherwise


Nutiva Organic Unflavored MCT Oil

Extracted from organic coconuts, this MCT oil Is packed with medium-chain triglycerides Including 7.3 grams of caprylic acid, 5 grams of capric acid, and 0.7 grams of lauric acid—which work together to boost brain power, fight Inflammation, stabilize blood sugar, and help your body produce ketones.

PER 1 TBSP: 130 calories, 14 g fat (14 g saturated fat, 0 g trans fat), 0 mg sodium, 0 g carbs, 0 g protein


Horizon Organic Mozzarella String Cheese

PER 1 STICK (28 G): 80 calories, 6 g fat (3.5 g saturated fat, 0 g trans fat), 200 mg sodium, < 1 g carbs (0 g fiber, 0 g sugar), 8 g protein

For a portable snack that will keep crabby cravings at bay on the go, toss these organic mozzarella sticks in your purse. Besides packing in 6 grams of satiating fats, one stick contains 20 percent of your daily value of bone-strengthening calcium and 8 grams of muscle-maintaining protein.


Perfect Keto Matcha MCT Oil Powder

PER SCOOP: 70 calories, 7 g fat (7 g saturated fat, 0 g trans fat), 0 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein

Two superstar fat burners—MCT oil and matcha—combine in this keto-approved powder that’s bound to shoo away hunger and maintain your level of ketosis. For a delicious yet clean source of energy, mix one scoop of matcha-infused MCT oil powder with a glass of ice-cold water and sip before breakfast or in between meals.


Sir Kensington’s Organic Mayonnaise

PER TBSP: 100 calories, 11 g fat (1 g saturated fat, 0 g trans fat), 11 mg sodium 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

Although it’s not ideal to consume bread on the keto diet, there are plenty of other foods you can deliciously pair mayo with—especially when the spread tastes as heavenly as Sir Kensington’s. Slather the creamy spread on grilled burgers, mix into a carb-free tuna salad, or try your hand at homemade deviled eggs.


Eggs

PER 1 EGG: 70 calories, 5 g fat (1.5 g saturated fat, 0 g trans fat), 70 mg sodium, 0 g carbs, 6 g protein

Fried, boiled, baked, or poached, eggs in any form will become your best friend when you’re going keto. The affordable and versatile protein is a great source of ketone-spiking fats as well as essential fat-blasting nutrients such as choline and skin-clearing collagen.


Oloves, Lemon Rosemary

PER 6 OLIVES: 25 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 125 mg sodium, <1 g carbs (0 g fiber, 0 g sugar), 0 g protein

Toss these marinated olives on top of salads, mix into a tuna salad, blend into pesto, or snack on them on their own to increase your daily fat intake. This fatty fruit (yes, olives are a fruit!) is loaded with vitamin E—a vital antioxidant that’s essential for skin health—as well as oleic acid, a monounsaturated fat that’s been shown to nix inflammation in the bud.


Fairlife Whole Ultra-Filtered Milk

PER CUP: 150 calories, 8 g fat (5 g saturated fat, 0 g trans fat), 105 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 13 g protein

Fairlife trumps other milk brands because of its superb filtration process, which renders a lactose-free milk that boasts 50 percent more protein, 30 percent more calcium, and 50 percent less sugar than your average jug. Whether you’re splashing your morning mug of joe with the stuff or drinking a warm glass before bed, this lower-carb milk is the perfect addition to your keto grocery list.


Kite Hill Chive Cream Cheese Style Spread

PER 1 OZ: 78 calories, 7 g fat (0 g saturated fat, 0 g trans fat), 170 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 3 g protein

If you’re looking to cut down on cheese, the main source of saturated fat in our diets, then look no further than Kite Hill’s dairy-free spread that’s blended with savory chive. One serving is packed with 7 grams of healthy fats and just 2 grams of net carbs. And get this—it tastes just like the cream cheese at your go-to deli!


365 Everyday Value Broccoli Rabe

PER 1 CUP: 20 calories, 0 g fat, 25 mg sodium, 2 g carbs (2 g fiber, 0.1 g sugar), 3 g protein

One cup contains zero net carbs and 2 grams of digestion-aiding fiber, deeming this leafy green a super-low-carb superfood you must add to your meals.

Broccoli rabe, or rapini, is full of anti-inflammatory nutrients such as vitamins A, C, and K as well as DNA-protective folate. Pairing this cruciferous veggie with a healthy dose of fats (such as olive oil or coconut oil) will not only progress your ketosis level but also help your body absorb the green’s fat-soluble vitamins.



MaraNatha Organic Raw Almond Butter

PER 2 TBSP: 180 calories, 15 g fat (1 g saturated, 0 g trans fat), 0 mg sodium, 7 g carbs (4 g fiber, 1 g sugar), 7 g protein

Slather this one-ingredient almond butter on celery sticks or spoon it into your mouth on its own for a creamy snack that’s bound to satiate. Choose this spread to reap raw almonds’ antioxidant benefits, as the raw nuts contain more skin-loving vitamin E than their roasted counterparts.


House Foods Tofu Shirataki, Spaghetti

PER 4 OZ: 10 calories, 0.5 g fat (0 g saturated, 0 g trans fat), 15 mg sodium, 3 g carbs (2 g fiber, 1 g sugar), <1 g protein

If you miss twirling and slurping spaghetti, stock up on these tofu-based noodles that mimic your favorite carb. The best part? Unlike traditional pasta, which packs in upwards of 40 grams of carbs per 2-ounce serving, these noodles boast just 3 grams of carbs and 2 grams of fiber. Drizzle pesto or melt butter and cheese over the tofu noodles for a delectable high-fat, low-carb lunch. And for more foods that don’t overdo sugar and starches.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

On-The-Go-Keto-Snacks

Here Is another Keto post. I’ve done a few of these posts In the last few months. Over these last few months, I aim to bring you the freshest Keto Information out there. My main goal Is always to help beginners that are new to “Diets”, Health, Nutrition, and Fitness. Today’s post Is no exception. Today I am going to bring you some Keto snacks that you bring with you while you are on the go or snacks you can pick up while you are out.

If you didn’t already hear all the buzz surrounding going keto, now’s the time to get familiarized with the trend. The ketogenic “Diet”, or keto for short, Is centered around eating high fat, moderate protein, and super-low-carb foods so that your body begins burning through your fat stores rather than glucose for energy. Essentially, you eat loads of fat from foods such as cheese, bacon, and coconut oil—and get lean! as easy as this may sound, the key to keeping your body In ketosis Is to constantly pack your meals with fatty eats and stay as far away from carbs as you possibly can, which can get quite demanding—especially If you’re not prepared (try to always be prepared trust me). To help you maintain this ethereal fat-burning state, I’ve rounded up some of my favorite keto snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.

If this sounds like something you are Interested In learning then please keep reading.


Roth Cheese Snacks

Wisconsin-made cheese, Roth’s portion-controlled bites are available In Creamy Gouda, Creamy Cheddar, and Creamy Whole Milk Mozzarella. Each sealed snack contains just 70 calories and five grams of healthy fats from whole milk.

I’ve found this at Wegmans

PER 1 SNACK (21G): 70 calories, 5 g fat (3 g saturated fat), 120 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein


YQ Plain Yogurt

While Yoplait Is known for Its dessert-flavored yogurts—a high-sugar snack that doesn’t make the cut while on keto because sugar Is a BIG NO NO—Its newest addition tops nutritional charts. Unlike other dairy yogurts, YQ by Yoplait drastically reduces Its carb count by ultra-filtering the milk (The molecules of water, protein, fat, minerals, and lactose (a sugar) that make up milk are each a different size, so each filter removes one of those components until they are all separated). This removes 99 percent of the lactose (a type of sugar), so you still get gut-loving probiotics with almost zero carbs.

I found this at Wegmans

PER 1 CONTAINER (150 G): 110 calories, 3 g fat (2 g saturated fat), 25 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 17 g protein


ChocZero Keto Bark Stone-Ground Milk Chocolate Hazelnut

Even people on Keto wants to be able to enjoy chocolate without kicking themselves out of ketosis. Well now for anyone on keto you can enjoy your Keto Bark. ChocZero sources its fair-trade cocoa from South America and sweetens the bar with a monk fruit and fiber blend to ensure you’re getting quality chocolate without any of the waist-widening additives. Yes, that means zero added sugars. The hazelnuts also add healthy fats, a satisfying crunch, and a Nutella-esque flavor.

I have only been able to find this on Amazon Keto Bark

PER 1 BAR (28.4 G): 150 calories, 14 g fat (8 g saturated fat), 10 mg sodium, 11 g carbs (8 g fiber, 1 g sugar), 3 g protein


GAEA Kalamata Olive Snack

If you are an olive lover then these are for you even If you aren’t on keto. Whether you munch on them on their own or pair them with melt-in-your-mouth Havarti, Kalamata olives are one of our go-to snacks both on and off keto. Six plump olives boast just 35 calories and 130 milligrams of sodium, a low count to keep bloating at bay. Most of the fat content in olives is monounsaturated, and more specifically oleic acid, which has been linked to anti-inflammatory and heart-protective benefits.

I have found this on Amazon Gaea Olives

PER 6 OLIVES (15 G): 35 calories, 3.5 g fat (0.5 g saturated fat), 130 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 1 g protein


Athenos Black Olive Hummus

If you haven’t yet tried your hand at making hummus at home (If you haven’t that’s okay because I tried once and failed), Atheno’s Is the next best thing. The velvety chickpea dip boasts just three net carbs per serving and Is blended with black olives and olive oil for an extra dose of fat-burning fats.

I have found this at any grocery store or natural food store that sells hummus

PER 28 G: 60 calories, 4.5 g fat (0 g saturated fat), 170 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 2 g protein


Gimme Organic Roasted Seaweed Snacks

If you’re Into seaweed then this Is for you. While this roasted seaweed snack doesn’t pack in as much fat as many of the other on my list, I think It’s worth adding to your keto shopping cart. It’s low In calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie Is filled with fat-soluble vitamins and minerals such as Iron, manganese, and copper to maintain overall health.

I have found this at any natural food store

PER 1 PACKAGE (5 G): 25 calories, 2 g fat (0 g saturated fat), 65 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein


Wholly Guacamole Minis

This Is for all of my avocado loving keto peeps. If truly can’t get enough of avocado and going keto gives you another good reason to dig Into more of the creamy fruit. These portable snack packs are perfect to drop in your purse or tuck Into your office drawer for midday munching. And just like olives, the majority of the fat in avos comes from oleic acid.

This can be found at any grocery store that sells guacamole

PER MINI CUP (57 G): 100 calories, 9 g fat (1.5 g saturated fat), 200 mg sodium, 5 g carbs (3 g fiber, 0 g sugar), 1 g protein


Dang Coconut Chips

If you are keto than you should already know that coconuts are one of the top keto foods because they contain loads of medium-chain triglycerides (MCTs), easily-digestible fats that your liver Instantly turns Into ketones and burns for energy. Not only that, these coconut chips are a great source of fiber, which will help keep things moving along when you’re not loading your plate with too many carb-laden fruits and veggies.

I have found this at Target but I’m sure this can be found at any natural food store. And for all of my non-keto friends Dang makes salted caramel coconut chips that are to-die-for!

PER 1 OZ: 180 calories, 15 g fat (13 g saturated fat), 105 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 2 g protein


Whisps, Asiago, and Pepper Jack Cheese

Who doesn’t love creamy cheese and smooth textures, but when you need a little crunch, It’s Whisps to the rescue! The crispy snack Is made with 100 percent real cheese and Is baked until It boasts a cracker-like texture and crunch. When you’re avoiding saltines, grab these low-carb thins and use them as a base for other fat-filled toppings such as jerky bits or avocado.

I have found these at target and even seen them at Starbucks

PER 23 CRISPS (28 G): 150 calories, 11 g fat (7 g saturated fat), 340 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 12 g protein



Noosh Keto Almond Butter, Birthday Cake

Do you love peanut butter, but almond butter better fits the nutritional bill when you’ve gone keto or are on a healthier nutritional path. Almonds contain fewer grams of carbs than peanuts, deeming them the perfect keto-friendly snack. This squeezable almond butter packet Is not only super for fueling on the fly, It’s also enriched with added MCT and omega-3s.

I have found this on Amazon Noosh Almond Butter

PER 2 TBSP (19 G): 210 calories, 19 g fat (4.5 g saturated fat), 10 mg sodium, 5 g carbs (3 g fiber, 2 g sugar), 6 g protein


Doctor In the Kitchen Flax Seed Crackers

Flax seeds are loaded with omega-3s, and these flax-based snacks are no exception. Flax seeds are germinated to boost their nutritional value and then dehydrated at low temperatures to lend them that crunchy cracker-like texture you crave (and miss) on keto. With only one gram of net carbs, you can rest easy munching on these flackers.

I have found these at Whole Foods

PER 8 FLACKERS (28 G): 90 calories, 8 g fat (0.5 g saturated fat), 110 mg sodium, 7 g carbs (6 g fiber, 0 g sugar), 4 g protein


Final Thoughts

I hope you enjoyed today’s post? I love bringing Information about products that you may not have known about. If you like these keto posts then you want to keep an eye out for tomorrows post because tomorrow I’m going to bring you a keto “Diet” grocery list. And like always If you have any questions please don’t hesitate In reaching out to me I will be more than happy to answer any questions you may have.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

How to get Into Ketosis

This will be a lengthy post. I will not only explain how to get your body In a state of Ketosis. I will explain In a few easy ways on how to get your body In Ketosis and how to stay In Ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies.

1. Disclaimer: I am not a medical professional. I am a person who takes time to research EVERYTHING I DO NOT put anything that I don’t believe In and I only put Information out there that I am 100% confident In putting on here.

2. Ketosis 

3. Diabetes

4. Coconut Oil

5. Exercise 

6. Fat

7. Fasting

8. Protein

~Links

Ketosis

It’s no secret that the ketogenic lifestyle has taken the world by storm over the last few months. Eating a low-carb diet Is beneficial for achieving ketosis. When you enter Ketosis your body Is now using fat for energy Instead of carbs and sugar.  When your carb Intake Is low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts the fatty acids Into Ketones. These Ketones can be used to fuel your brain.

It Is suggested that you maintain less than 20 grams of carbs per day to achieve Ketosis In a short few weeks. If you want (optional) you can add a few more grams of carbs back Into your macros.

Diabetes

A study has been done and researched that overweight people with type 2 diabetes who limited their carbs and sugar experienced daily urinary ketone expelling waste than their baseline levels.

Adults with type 2 Diabetes were allowed a bit higher digestible carb Intake. Digestible carbs are Net Carbs how to track net carbs (To calculate net carbs, first subtract all of the insoluble fiber from the total carbs and total fiber. If more than 5 grams of total fiber remains, you can also subtract half of the remaining fiber from total carbs. Then look at the sugar alcohols).

Using Coconut Oil to get Into Ketosis

Most of us most likely have coconut oil In our pantries. I use mine for many reasons. I use It to replace butter or oil In recipes, I oil pull with It and I use It everytime I make BulletProof Coffee. Bulletproof Coffee (Vegan,GF & Keto) Coconut Oil contains what most of us know It as MCT oils or the more scientific name (Medium Chained Triglycerides).

It has been researched that fat sources that have a higher lauric acid Saturated Fatty Acid). It has been researched that MCT Oils have been used to Induce Ketosis. Research suggests when adding coconut oil to your diet has minimized digestive side effects like stomach cramping, constipation or diarrhea. I would recommend starting with a small teaspoon of coconut oil and then gradually work your way up to a full tablespoon until you reach 2 tablespoons. I mentioned Bulletproof coffee. For me, It’s the best way to get In MCT Oils.

Exercise

It’s no secret that exercise Is good for our bodies, mind, and soul. When we work out we release endorphins that make us happy and feel good. Did you know when you work out we actually deplete glycogen? Glycogen comes back when we fill our bodies with carbs. But when your carb Intake Is low glycogen also remains low which means your liver will produce ketones and you enter the state of Ketosis.  Working out in a fasted state has been shown to drive up ketone levels.

Fat

We have been taught over the years that low fat Is the best way. Because we were also taught that If we consumed too much fat we would get fat ourselves. If that was the case then why do people following the Ketogenic lifestyle lose weight Instead of gaining weight? Because on the Ketogenic lifestyle you are consuming healthy fats Instead of fats that are found In “junk”. The one thing to keep In mind Is that since the Ketogenic lifestyle Is such high fat you want to make sure you are consuming good healthy fats.

Some healthy fats Include Coconut Oil, Avacado Oil, Olive OilGrass Fed ButterChia SeedsEggs, and Cheese just to name a few. High-quality fats are usually lower In carbs which is a good thing since you are following a low carb lifestyle.

Fasting

I have practiced on and off the last year and a half Intermittent fastingIntermittent fasting Is a practice of Fasting for around 16 Hours and you have an eating window of 8 hours. 

Have you heard of Fat Fasting? Fat Fasting Is used by people to help reach Ketosis at a quicker rate. When you do a Fat Fast you are consuming roughly around 1,000 calories which you guess It comes from Fat. Most people who do a fat fast will do an egg fast for 3-5 days.

Protein

With Keto you want to consume moderate Protein. protein should be high enough to maintain muscle when carb intake is low, especially during weight loss. To calculate your protein needs on a ketogenic lifestyle, multiply your ideal body weight in pounds by 0.55 to 0.77 (1.2 to 1.7 in kilograms). For example, if your ideal body weight is 130 pounds (59 kg), your protein intake should be 71–100 grams.

Links

 

Here are some links to recipes and where you can find me at and where I got my Pruvit Reboot Kit from. Disclaimer Some links are affiliate links but I do not make money If you click or buy anything from the affiliated links.

Chia Seed Pudding

(Link to the best Keto mousse around) Keto Mousse

(Links to Day 1 & 2 Of the Keto Reboot) Pruvit Keto Reboot Day 1

Pruvit keto reboot (Day 2) + Recap

(Where I bought the Reboot Kit From) katherineann.pruvitnow.com OR Katherineann.shopketo.com

How you can Reach her If you are Interested In doing the Reboot or If you have any questions on going Keto for the first time.  (Her Facebook) Katherine Serenbetz (@pruvitwithkat) There she posts everything from nutrition, recipes, at home workouts, and one on one consultation about your fitness and nutrition goals.

Her Instagram:  pruvitwithkat

I do hope you stick around as I put out sometimes shitty content (SOMETIMES) other times I post educational, Informative things. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me.

Here some links to my Social Media Handles

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)