Tag Archives: low carb

Keto Beef And Bacon zoodle recipe

Keto Friendly, Dairy Free, Beef And Bacon Zoodles

Beef and Bacon and Zoodles are all super keto friendly on their own but combine them with some healthy fat and you have an amazing keto friendly meal. Oh and this one is dairy free!

I made this just using one pan and it took about 30 minutes start to finish but if you use a few pans and multitask this meal can be done in about 10 to fifteen minutes!

Here is the complete ingredient list and directions to make awesome keto friendly beef and bacon noodles.

Ingredients:

1 Tablespoon Grass Fed Butter
1 Cup Red Onion Sliced
2 Slices of Bacon
1 Medium Zucchini
1 teaspoon of red pepper chili flakes
1/2 teaspoon of garlic powder
1 Medium Zucchini
2 tablespoons of avocado oil (optional)
6 ounces of Steak
1/2 teaspoon salt
2 Cups Spinach
1/4 Cup Marinara or Tomato Sauce (optional)

Directions:

Over low to medium heat melt the butter and then add the onions and allow them to sweat down until they become translucent.
Stir often. When done remove from the pan and set aside.

Cut the bacon into 1/2 inch slices.
Over medium – high heat allow the bacon to render to your desired level of done. When finished, set aside and drain off the fat.

Spiral cut your Zucchini. Add your spiral cut your Zucchini, garlic and red pepper flakes to your pan and sauté over medium high heat for about 2 minutes or until your desired level of consistency has been reached. Remove from pan and set aside. I don’t use oil for this as the zucchini will sweat out a lot of moisture.
Thus sautee not saute 🙂

If using left over steak have your pan at medium – high heat and simply warm it up. For fresh steak, cook to your desired level of done.
For a crispy texture add oil to your pan and heat it up before adding the steak.

Add the spinach and salt right on top of your steak and allow to wilt stirring constantly.

Add the Zoodles, bacon and onion to the pan and stir all the ingredients together allowing them to incorporate and heat back up.

Mix the sauce with the other ingredients for about 30 seconds just to put it all together.

I hope you love this as much as my family does.

When you make it, please feel free to tag me and let me know your thoughts and if you mixed it up a little to make it your own!

This is one of the recipes in my http://www.flexibleketo.com system for weight loss. A ketogenic based plan but built with flexibility to make a keto lifestyle easier to succeed with.

I hope you enjoy this…let me know what you think with a thumbs up or a thumbs down.

Don’t forget to subscribe to my channel.http://youtube.com/carrieburrows

 

Low carb diets Lifestyle Or Fad

Low Carb: Fad Diet Or Lifestyle

Low Carb diets are nothing new but are they a fad or a legitimate way of life.

You’ve probably heard of low carb diets, or even tried one at some point in your life. Maybe you had some degree of success. But stopped thinking a “fad” diet is too hard to maintain. Typically, this is what happens with most people who choose fad diets to lose weight.

Well, news flash, low carb is not a “fad,” but is a lifestyle change.

Low carb diets can be adopted for a short period of time. But you’re missing the true potential of what can be achieved.

Not sure if you can manage the low carb lifestyle?

It can be pretty simple, but that’s not to say it’s effortless.

Following the low carb lifestyle for the rest of your life is achievable, at least by following my tips outlined below:

1. Low Carb Has Been In Use For More Than A Hundred Years

Fad diets come and go, but low carb has been in use for many years. Even before saturated fat was demonized (proven wrong as it turns out); low carb was the best way to lose weight.

Dr. Atkins published his infamous low carb diet book in 1972, long before the low fat guidelines came out.

2. Studies Support Low Carb Diet Many Times Over

There have been dozens of randomized controlled trials published since 2002. Published in respected, peer-reviewed journals that show low carb diets to be effective for weight loss. Also that they are completely safe without a single adverse effect. This can’t be said about many of the fad diets.

Many studies show low carb eating to have better results in both weight lost and in support of heart disease prevention. The sam can’t be said about a typical low fat plan.

Low carb leads to more weight loss, especially visceral fat, and also helps to improve

  • HDL cholesterol
  • insulin levels
  • blood sugar levels
  • blood pressure

3. No More Hunger!

Most fad diets are notorious for making you feel starved and desperate as you white knuckle your way through them. In the end, just a few pounds lost.

Crashes in energy levels and mood fluctuations are also common with fad diets.

With a low carb plan, you feel satisfied and eat to satisfaction! You will find going low carb your appetite is naturally satisfied. You eliminate those carbs that cause erratic blood sugar spikes leading to out of control cravings and overeating.

There is no white knuckling involved, as you get you get to eat an abundance of real whole food, including steaks, chicken, bacon, eggs, butter, non-starchy vegetables, nuts and seafood.

4. Mistakes Are Ok

On a fad diet, a lapse of one day can ruin your overall goal, placing undue pressure on you. However, when adopting to a lifestyle of low carb, it’s understood that lapses happen from time to time, and that is ok.

It will not wreck your metabolism, or cause you to gain weight lost back in the space of 24 hours. In fact, you will likely find that your cravings for carbs decrease significantly over time. No cravings means no mistakes.

Don’t think of it as a stringent diet, but forging a new relationship with the right foods. Flexible Keto is one of the low carb solutions that allows, as the name says, flexibility.

5. You Learn To Eat Healthy

Low carb as a lifestyle helps you learn to eat healthy and to make healthy choices in carbs, protein, and fats. This ability to choose makes this a lifestyle over the often very rigid rules of the typical fad diet.

This means, you have to know the differences between various carbs, and practice planning healthy meals, instead of just following some “one for all” fad diet menu that offers little variation.

6. You Can Eat Out

Eating out on low carb is easy once you learn to make the right choices, this allows you to maintain a social life and enjoy dining out without compromising your weight loss. Nothing is more supportive of a lifestyle plan than that.

7. Sustained Weight Loss

When you go on fad diets, you typically see some weight loss, and then when you get off the diet and go back to eating as usual your weight returns and then some.

With low carb, there is no “end” or “getting off the diet,”. Choosing this lifestyle means you can lose the weight and keep it off by continuing to make healthy choices.

This also means that you will be able to eat more carbs down the road, but you will continue to choose wisely based on your individual weight loss maintenance.

Low Carb is Lifestyle, Not A Fad Diet.

As you can see, low carb is far from a fad diet. For many people, carbs are the main culprit in their obesity and when they reduce them to healthy sources they find they have more energy, lose weight, and are able to keep it off, a lifestyle that is successful, motivational, and sustainable.

The Flexible Keto System for Weight loss is the best plan available right now.

All the benefits of a low carb plan with flexibility built in to help you create a new lifestyle that you will love!

To learn more about the Flexible Keto System, click here or the picture below.

The Flexible Keto System Ketogenic weight lossI hope you enjoyed this article.
I would love to know your thoughts by leaving a comment below. 

You can also sign up to receive eamils from me about health, fitness and lifestyle that will help you improve your overall health and answer questions you might have… just go to carrieburrows.com/nl

spiral cut vegetables great for low carb and keto meals

Spiral Cut Vegetables Instead Of Pasta

Spiral Cut Vegetables Instead Of Pasta? Yes!!

Many people equate switching to a keto / low carb diet with having to give up many of the foods that they love. That is hardly the case. Often it just means having to be more creative when you cook.

In fact, did you know there are many different low carb swaps for carb-filled recipes that allow you to enjoy, pancakes, pizza, crunchy snacks like chips, French fry alternatives, and even pasta! Yes, pasta!

For many, one of the hardest parts of eating low carb is the need to give up pasta that is loaded with starch carbs, but pasta alternatives are made easy with the invention of the spiral cutter!

While you can’t eat pasta made from flour when living a low carb lifestyle, you can use amazing vegetable cutting tools. You can still enjoy your favorite ‘pasta’ dishes, in a very low carb healthy way.

Many people who have tried using spiral vegetable cutting tools now swear by them.spiral vegetable cutter great for low carb and keto meals

I’m one of them. I love my spiralizer! They have become as important to them as a knife or bowl when preparing healthy meals.

The remarkable and unique taste of dishes that use spiral cut vegetables combined with the nutritional diet benefits they have has people rushing to learn this new healthy form of cooking.

What Is A Spiral Vegetable Cutter?

Spiral Vegetable Cutters come in a wide variety of models and price ranges. They can be found in different forms, from a hand held spiral vegetable cutter to a machine that you feed the vegetables into that does the work for you.

The name is somewhat misleading because these devices are excellent at making spiral cut fruits too.

spiral vegetable cutter for low carb and keto mealsHere are some general guidelines when selecting fruits and vegetables to use in them:

Use fruits and vegetables that are very solid, two of the best choices are zucchini and cucumbers

Try to avoid using highly irregular shape vegetables and fruits, the straighter the sides the better your spiral cut vegetables will turn out

Hollow core vegetables cannot be used

A good general guideline is the length of the fruits and vegetables to be cut should be longer than 2 inches and the diameter larger than 1 ½ inch

Here are some examples of fruits and vegetables that typically work well in spiral vegetable cutters:

  • Apples
  • Zucchini
  • Beets
  • Broccoli
  • Butternut Squash
  • Carrots
  • Chayote
  • Cucumbers
  • Onions
  • Parsnips
  • Pears
  • Plantains
  • Radishes
  • Rutabagas
  • Summer Squash

Spiral Cut Pasta – Low Carb Style!

Why are spiral cut veggies a good choice?

  • For one it fits the mold when designing a diet that is low in carbs that eliminates high starch foods like pasta
  • Another reason is that spiral cut vegetables add some excellent taste and texture to any recipe
  • Many savory pasta dishes already feature different vegetables in their recipes to enhance the flavor, so spiral cut vegetables only compliment this trend further
  • It is also a well-known fact that it is much easier to maintain a low carb diet when you can mimic and enjoy your carb-filled favorites

spiral vegetable cutter great fro keto and low carb mealsSo what is the vegetable of choice for making vegetable noodles?

Currently one of the most popular vegetables to make spiral cut noodles out of is zucchini.

Once the zucchini has been cut, simply steam the spirals or add them directly to your sauce sauce and other ingredients.

 

Recipe Ideas

You can make various types of low carb spiral veggie dishes that mimic your favorite pasta recipes.

  1. Try Spiral zucchini with marinara
  2. Go for Spiral zucchini with spinach and cream sauce
  3. Think about Spiral zucchini with Alfredo sauce with or without chicken and shrimp
  4. Spiral zucchini with butter & fresh garlic
  5. Seeking seafood? Spiral zucchini with clams
  6. Spiral zucchini with sausages and marinara
  7. Virtually any other Italian sauce or ingredients you can image

The above can be used as main dishes or even as side dishes to go with your steak, chicken or fish entrées.

There are other vegetables that can be spiral cut to replace starches in recipes including:

  • Yellow Summer Squash
  • Carrots
  • Cucumbers

Give A Spiral Vegetable Cutter A Try

If you are on a low carb diet, then pick up a spiral vegetable cutter and try it.

You will be amazed how these great high carb swaps will taste. With a spiral cutter, a low carb diet no longer means that you have to cut out your favorite pasta from your menus.

If you want to learn more about living a low carb / keto lifestyle than check out the Flexible Keto System… it’s amazing!

Enjoy and eat well and don’t forget to sign up for my newsletter for all your nutrition, health and fitness information. carrieburrows.com/nl

 

Fat makes fat

Does Fat Make You Fat

Fat Only Makes You Fat When Paired With Carbohydrates – Truth Or Myth?
Wait a minute. So you mean to tell me fats are not the bad guys? That they are merely “accomplices,” or the subject of peer pressure?
Yep, chances are you’ve been wrong about fat your entire life.
As a caveat, let me just say that the fat I’m talking about here is the healthy kinds. Not the lard, trans and other garbage stuff… just the healthy fats.

For decades we’ve been ‘feeding on’ misinformation. (See what I did there?)

To illustrate, a great example would be to say, “People that are born have a 100% chance of dying.” We know that we all have to die, but being born is not the direct cause of death.
That sums up the similar assumptions made on fat. That whole idea of, “You are what you eat.”
You and I were told if you eat fat, you’ll be fat.
Interestingly, fat began to get a bad name the same time the introduction of readily available carbs appeared. Think breakfast cereals, and snacks. Thanks Dr. Kellogg and General Mills.
At the same time, cases of cardiovascular disease, diabetes, a range of metabolic disorders and obesity began to spike.
Studies involving fats weren’t blindly done. They were done with a biased eye. The verdict was decided before having a fair trial.
So what is the truth? Read on and find out yourself!

Insulin Calls The Shots Behind The Scenes

When we ingest foods, be it fats, carbs or proteins, the molecules contained in them do not magically turn into fat, or new cells or whatever. They must be “shuttled” to their final destination. On their trip through your body, the conductor is insulin.
Under normal circumstances (by normal, we mean occasional stimulation), insulin is the prodigal hormone. It’s important for ensuring nutrients get where they have to go, so that cells and subsequent organs function like they’re supposed to.
However, following the consumption of carb heavy foods, insulin started working overtime, “hoarding” nutrients into cells. Specifically into fat cells.
As these fat cells grew, and insulin lost sensitivity, a dangerous cocktail of elevated blood sugar and fat levels resulted, setting the stage for diabetes and high cholesterol.

Fat Does Not Like To Be Stored

Research has shown that our ancestors were very lean and healthy, all thanks to a primary fat metabolism.
Their diets consisted mainly of wild animals with the occasional berries and roots.
The result was a metabolism that used fats for fuel. The way we were meant to function but altered via means of mass produced cheap carbohydrate foods.
Under the influence of insulin, however, fats are powerless to be burned directly as fuel, and will only be called upon in cases when sugars are low.
So if our fuel source, sugar or more accurately glycogen stores are never used, how do we get rid of fat once we start storing it?
There are two ways to get rid of stored fat.
1.) Deplete your glycogen storage so that the body will turn to fat for energy
2.) Exercise like crazy and make the body give it up.
The second choice isn’t that much fun but the first one… now that’s the ticket. Ketosis is a wonderful thing!
Low carb and ketogenic eating plans allow the body to go after fat stores for fuel. The true beauty of using fat as a primary fuel source is revealed, along with your abs!

Fats Do Not Stimulate Insulin Release

Fact: you can literally eat a whole cow and not experience a surge of insulin, causing your body to begin oxidizing the fat directly for fuel.
However, the typical idea of a meal includes both carbohydrate and fat, resulting in storage of both in cells until needed (if ever).
Without the influence of carbs, and associated insulin spikes, fats are easily burned off and not stored in fat cells.

Conclusion

Truth: healthy fat is not bad for you by itself but let insulin get involved and oh boy… problems.
What’s even more revealing is the fact that the ketogenic diet; one high fats, moderate in proteins and low in carbs, promotes weight loss and leads to improved health.
Keto based eating is far and away better that the “approved diets” of the world’s governments and their leading medical advisors.
A deliberate ploy to enrich pharmaceutical companies and food manufacturing? Hmmm I hope not!
The many studies that have shown low carb diets to be more effective in actual pounds lost and reducing cholesterol levels than low fat diets support the theory, that low carb is more effective for weight loss and burning body fat.
Of course, you can also ask the thousands of people, many of whom were obese, who have successfully lost weight and kept it off with a low carb diet if you’re still not convinced.
There are many low carb based diets and Ketogenic eating plans. The challenge with many is that they are regimented and hard to follow.
When I was looking to lose weight after having my children I turned to Keto for fast and effective results.
I’ve developed what I did into a great program; The Flexible Keto System for Weight Loss.
I’m sure you will love it if you are looking to lose weight, improve your health and do it in next to no time with incredible ease and support!
Take a look and see what you think. Maybe Flexible Keto is just what the Dr ordered!
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!


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