Category Archives: General

ketosis low carb keto weight loss

Ketosis Facts

.Ketosis is a word you hear a lot when people talk about a Ketogenic Diet. Recently I wrote an article about Ketosis and I wanted to expand on that one with this post.

Your body typically gets its fuel from dietary carbohydrates. Foods like rice, bread, pasta, and other grains, along with fruit, sugars, and vegetables.

When carbohydrates, specifically starches and sugars enter your body they’re broken down into glucose. That is what your body will go to first for energy.

The hormone insulin then steps in to remove glucose from the bloodstream. Your body will use it for energy or store unused leftovers as fat.

Glucose that isn’t immediately used as fuel will be sent to the liver and muscles to be stored as glycogen. When you have unused glycogen in your muscles that doesn’t get processed through exercise or energy expenditure will be stored as body fat. Think about it as a ‘rainy day reserve’.

The problem is most of us never get to those reserves.

For people with a carb sensitivity or those with insulin resistance it’s a grim outlook that can lead to obesity and type 2 diabetes…

High carb diet = high glucose in the blood = high insulin = high amounts of body fat

Lipolysis And Ketosis

An alternative source of fuel for the body is its own body fat, this process is triggered when the intake of carbs is limited, and their sources controlled. Your body enters a state called lipolysis. Lipolysis is the most efficient biochemical pathway to weight loss. It’s a scientifically proven alternative to your body using or needing glucose for energy.

Lipolysis occurs as the body begins to burn it’s own fat stores for energy instead of dietary carbohydrates. The by-products of this fat burning process are ketones and so ketosis is the secondary process of lipolysis.

When you restrict, lower or eliminate carbs, your body is forced to use its fat stores for fuel. This literally turns your body into a fat burning machine. Ketones are the byproducts of ketosis and provide fuel for the body.

The only true exception to the body not needing glucose for fuel is ketones. Ketosis not only provides adequate energy for the cells within the body, it also fuels the brain and other organs.

The same as glucose from carbs does BUT, unlike what may occur during the use of glucose, ketosis does not store fat. It actually allows the body to burn stored fat for fuel.

Get rid of stored fat and you lose weight… simple right?

This is the reason that low carb diets are so popular and have allowed thousands of people to lose weight and keep it off.

Low Carb Diets

There are cases where doctors will induce ketosis to medically intervene for various conditions, like epilepsy and diabetes. This involves a patient being placed on a low carb diet, such as the Ketogenic diet to increase fat and protein intake to provide fuel for energy, while reducing carb intake.

Ketosis kicks in when carb consumption from all sources is limited to less than 50 grams per day.

The ketogenic diet and the Atkins diet are two of the most popular strict carb intake plans.

One of the greatest benefits of low carb diets and using fat for fuel is that this type of eating greatly regulates your appetite There is no starvation or out of control hunger and erratic cravings become a thing of the past.

One of the reasons for this is that carbohydrates trigger blood sugar spikes that can wreak havoc on hunger and cravings.

A study by the Academic Department of Surgery, Consultation, and Training Center at the Faculty of Medicine located at Kuwait University put it to the test. They took 83 obese patients (39 men, 44 women) and over 24 weeks studied the results of a low carb diet.

The subjects were given carbohydrates in the form of green vegetables, and salad. In the end, the subject’s glucose levels, cholesterol levels, weight, and BMI numbers all fell.

Low Carb Wins Over Low Fat

The ketogenic diet has been around for decades, and while the medical community has long believed that a diet high in fats would cause weight gain and increase the risk of heart disease.

Thankfully more attention has been put in to this false belief and many studies and randomized trials have shown low carb to actually be more effective. Not only the amount of weight lost, but in reducing markers and risk factors for heart disease.

Several experts now advise that the public should be more mindful of their carb intake versus their fat intake. Obesity rates increased during the time that experts told us to decrease fat intake and increase carb intake.

The Flexible Keto System For Weight Loss

The Flexible Keto System is unlike any other ketogenic diet because it is designed for you. Some keto plans are tough to stick with. The require constant measuring and counting to ensure that you stay in a state of ketosis.

The reality is it doesn’t need to be that hard. The Flexible Keto System proves that by adjusting how you’re taught about food and nutrition you make keto fit your lifestyle, not your lifestyle fitting a diet.

You can learn more about the Flexible Keto System here:

Christmas Cookies. The 12 Cookies Of Christmas... the 2017 edition

Christmas Cookies: Healthy, Fast, Easy….Deliscious

Christmas Cookies are a crowd favorite at any gathering around Christmas and the holiday season. But you can almost guarantee you’ll be snacking on sugar, fat and sugar!!

Well, to help you out here is my 2nd annual

“12 Cookies Of Christmas
Healthy Seasonal Treats And Festive Eats!”

To get yours, just click the link below and you will have an instant download…



Here are just a few of your holiday favorites that I’ve included in this years annual 12 Cookies Of Christams:

Pecan Shortbread
Grammas GingerSnaps
Cinnamon Candied Nuts
Mint Krispie Bars

and more!

Miss the link above? Click here to get your 12 Cookies Of Christmas

Christmas Cookies Healthy?

Eating healthy doesn’t ever mean having to give up great taste. It just means giving garbage in your meals. And that’s a great thing!

Make sure you sign up for my newsletter as well to get all the updates when I put out more great recipes… often, along with all sorts of functional and smart health and fitness tips!
Click this link to get on my exclusive “Fit Friends Newsletter”…

Pumpkin Recipes


Pumpkin Recipes For Your Health!!

Pumpkin recipes are something that is expected around this time of year simply because pumpkin is actually an really great food!

Well besides the fact that they are delicious and healthy, pumpkin can boast some pretty awesome benefits for your health.

Eye sight
A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A,

Feel Fuller
Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber.

Pumpkins are packed with carotenoids, helping to protect your cells against free radical damage. Like carrots, this orange fruit is rich in beta-carotene, as well as alpha-carotene and beta-cryptoxanthin. After consuming beta-carotene, for instance, your body converts it into vitamin A, all while boosting overall immune function.

Boost Magnesium
one ounce of pumpkin seeds, you benefit from nearly 40 percent of your daily recommended intake, just like that. Considering a deficiency can lead to anything from anxiety disorders to osteoporosis, pumpkin seeds are an easy and effective way to ensure you’re getting enough

Healthy Fats
The seeds are packed with plant-based omega-3 fatty acids

Since I love anything healthy (as you know), and I love to cook and bake (as you know), I figured I’d put together a delicious and healthy pumpkin recipe collection for you.

I know that you will absolutely find some favorites for yourself in this collection and you’ll probably take one or two to your next pot-luck or party.

How do I know? Because I do it. LOL

I hope you enjoy these as much as I do… if you have any favs you want to share, please do in the comments! We would all love and appreciate more ideas!

Have an awesome day and feel free to share this!



shiritaki noodles recipe with teriyaki marinade

Shiritaki Noodles: Perfect For Your Lifestyle

Shiritaki Noodles aren’t anything new. They’ve been around for a long time but have been gaining in popularity over the last year or so as we are striving for cleaner diets and low / no carb solutions.

These low-calorie, gluten-free noodles with zero net carbs are made out of water-soluble fiber made from the Konjac plant.

Not only are they yummy, but the pre-biotic properties of the Konjac plant are vital when it comes to gut health and well-being. Hey yogurt lovers, you now have a replacement for your beloved pro-biotic delivery system!

I’ve been telling my clients and people who ask me for a few years that Shiritaki noodles are an excellent alternative to pasta based solely on the macros but I had never tried them myself.

Shiritaki Noodles – First Impression

So, I took to Facebook Live to do a first impressions taste test of these little wonders. You can watch that here:

In short, I like them. Earthy smell? Yes, if the earthy you are referring to is near a dairy farm or sewage treatment plant. Gah… not good.

Price per serving is not what I would call budget or family friendly but they are an excellent alternative to pasta. I am still trying to put my finger on the exact texture. They aren’t soft like pasta and they aren’t crunchy like fried noodles… they are somewhere in between.

Shiritaki Noodles are great for so many lifestyle choices whether you’re vegan, paleo, keto or just trying to lower your processed carb intake.

Shiritaki Noodle – Recipe

You must, must, must, must rinse the noodles. I don’t care how you are going to prep them for your recipes, but you must rinse them first.

There are a few different ways to prep your noodles. My choice was to rinse them in warm to hot water and then towel dry them.

Once they are dry, put your noodles in a non-stick pan without oil. Seriously, no oil, no butter, just as is into the pan which will further dry them out.

Use tongs to keep the noodles moving around which will also prevent them from clumping together. (I used chopsticks.)

That’s it. They really are super simple to make and you can eat them on their own but no one likes boring so let’s hit them with a bus coming from flavor town!

Dr Carrie’s Teriyaki Marinade

1/2 cup coconut or liquid aminos or reduced sodium soy sauce
1/3 cup of oil (avocado, olive)
1/4 cup coconut sugar
1-2 tbsp honey
1/4 cup chopped green onions(if you have them-you can leave it out)
4 cloves garlic, crushed
2 tablespoons sesame oil
2 tablespoons freshly grated ginger
1 teaspoon Sriracha, optional

Mix all the ingredients together and allow them to combine for a couple of hours or combine and pour on your noodles for the last few minutes of cooking.

If you use this marinade for meat, let your meat sit in it for a few hours. You can thank me later.

When you make these, let me know what you thought. I would love to hear your experience with Shiritaki Noodles and your recipes!

Every week I create recipes, talk about health and fitness and share information that I think can help improve your life in some way. I do it either through social media, here on my blog and by email. Email is where I give away my best info, so make sure you sign up so you can be part of our fit friend family. Sign up by clicking on this link =>

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Sweet potato ketogenci and paleo approved nachos

Sweet Potato Chips: Ketogenic, Paleo Friendly…AWESOME NACHOS

Sweet potato is an amazing alternative to corn chips or tortillas for making amazing nachos, or even just as a replacement for potato chips.

We don’t even have to mention the great health benefits of sweet potato compared to regular potatoes and when you bake them instead of deep frying….WHOA it gets even better.

I made this recipe for Facebook Live and my #FitFriends were loving it!

I bet if you make this your kids will devour it and you won’t ever miss the crappy ones you used to eat!

When you make it, tag me or leave me a comment here to let me know how you customized it and made it your own…there are so many options.

2 tbsp fresh cilantro, chopped
1-2 tbsp lime juice
2 mashed avocado
2 tbsp green onions, chopped

Option 2 (the fast option)
2 avocados
1-3 tsp garlic powder
1 tsp salt

For the sweet potato chips
2 large sweet potatoes
3 tbsp avocado oil
1 tsp salt

For the meat
1 onion, finely diced (optional)
1 lb. ground beef (or turkey, chicken, venison)
2 cloves garlic, minced
1 tsp paprika
1 tsp salt/pepper
Your choice of seasonings:
chili powder, Mrs Dash

Option 2 (the fast option)
Ground meat
Salt/pepper to taste
1-3 tsp garlic powder
1-3 tsp onion powder
12 oz. canned diced tomatoes or 1 cup of salsa

To make the sweet potato chips, preheat the oven to 375 degrees F.

Slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with the oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper.

Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.

While the sweet potato chips are baking, start browning the meat. Add the onion to the pan and sauté until softened. Add the ground beef and cook for 5-6 minutes, stirring regularly. Add the garlic, spices and stir well to combine.

Cook until it is no longer pink.

Cut and scoop out the avocado. Mash the avocado, add in your seasonings (option 1 or 2)

To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with guacamole, salsa and green onions.

Mini Pepper Nachos
Slice the peppers in half
Fill them with the meat, guacamole and top with salsa or diced tomatoes.

Note: My husband makes the sweet potato slightly different (he has way more patience).
When he does the sweet potato chips, he sets the over for 250 and lets them back for 90 minutes, flipping them halfway through. They get a little crispier this way.

Looking for more healthy recipes??
Checkout the Metabolism Reset Plan…over 100 healthy, delicious and family friendly recipes plus much more.

The Metabolism Reset Plan