Keto 101 (Pt. 2)

Have you started yet? Don't forget, it's not like a "DIE-et"!  I've always hated that word! You can adjust your carb intake as you go along and get better at it.  Just start!

It takes about 48 hours for any oops'es to clear out of your system in order for fat burning to begin.  It takes a few weeks or months for one to become fully "Fat Adapted".  Which means your body has been transformed into a blazing hot furnace, obliterating any fuel you feed it!

In the meantime weight loss begins almost right away, with "water weight" or loose fat melting first.  Your metabolism will fire up, and so will your energy level!  I used to think my metabolism was almost dead!  I tried EVERY diet and did everything the AMA recommended and... nada!  The ONLY thing that ever worked for me (back when I was 20) was Atkin's (low carb), my first clue, but it was way too much protein for me and I had Hives every day!

Weren't we taught that "everything we eat turns to glucose" (sugar) in biology class?  Doesn't it make perfect sense that if there is stubborn fat on our bodies, that having a FAT- BURNING body would be better than having a SUGAR- BURNING body?  Logic!!
  Spend 3 minutes here ➽ https://youtu.be/GNK3f3ycA5Y

Good News!  When reading labels, you get to subtract the FIBER content from the CARB number!  So, if something has 10 carbs and 6 fiber, it's only 4 NET carbs per serving*, and is perfectly Keto acceptable. *Always keep an eye on the "Serving Size" on labels.  They purposely try to deceive us!

Your body will tell you how many carbs (from vegetables) are "Keto" enough.  Most people try to eat as few as possible, like under 10 a day to begin. Some can lose weight on under 20 and others go on "maintenance" after desired weight loss is achieved at under 50 carbs a day.

Macros- You will undoubtedly encounter this term, short for Macro Nutrients.  Meaning, Fat, Protein and Carbohydrates.  Keto people will argue that carbs are NOT a nutrient!  You don't have to be all anal about counting macros, but I suggest checking them out for a few days to a week.  It will help you get a handle on what to eat and more importantly how much.  This may carb calculator be helpful ➽https://cronometer.com/
  These two Keto kids are adorable and very helpful, although their Keto is different than mine.  This video on their YouTube channel explains Macro calculating ➽https://youtu.be/A9G22O5H_Mc

Insulin Resistance- Most overweight people and millions of not so overweight people have a condition called insulin resistance.  In short, it means that our pancreases are malfunctioning because of all the sugar in the Standard American Diet.  (Notice that those caps spell SAD!)  This is the precursor to DIABETES!! To heal it, you need to eat a lot of greens, so don't skip the salads and veggies!  Good video on this subject from another one of my mentors, Dr. Berg. ➽https://youtu.be/iTjDi2ZO0n8 He believes in healing your body FIRST and then weight loss will occur naturally. Either way Potassium found in leafy greens and avocados can reverse this condition.

"Keto Flu"- If you're not getting enough Potassium, Magnesium and salt, you will feel what they call the "Keto Flu".  Just a feeling of aches, malaise and maybe dizzyness, easily curable with salt, which helps activate the Potassium (don't skimp) and maybe a Magnesium supplement.  Sometimes I use V-8 though it has about 11 net carbs.  Magnesium rich veggies...

• Spinach
• Avocado
• Swiss chard
• Pumpkin seeds

Enough for now! Bon Apetit!





 

There's a Lot Going On Out There!

 Ospreys and vultures are all part of the culture
in the peaceful confines of my yard.

 When I'm feeling low, I know just where to go,
to the quiet repose of the yard.

 There's a graceful Blue Heron, in my piece of Heaven
in the stream that defines the backyard.

 He fishes at will, using just his sharp bill
like a spear as he stabs at them hard.


I sit with the birds, not a harsh word is heard,
just whistles and peeps and the wind.

 They don't care if I cry or just sit and sigh
they've forgiven me all of my sins.

 My social network, each have a quirk,
be it feather, scale, fur, shell or fin.

 In the morning or eve, I can laugh, sing or grieve,
no matter, I'll still fit right in.


 Blue Jays have nested, time and care they've invested
fighting crows off,  protecting their eggs.

 Turtles are sunning, I can hear the geese coming,
like a rowdy teen party with kegs!

 Tiny Bullet the Bunny, shoots by -very funny
as he tries out his brand new fast legs.

 Like a step back in time, and the words that I rhyme
of a simpler life, this scene begs.


 I'll always advise... "just go outside",
when your feeling a touch of the blues.

 Some they will drink, in the depths they still sink,
and some buy a new pair of shoes.

 Still others deny, while their whole life goes by,
wasting time having a snooze.

 For me its the trees, flowers and bees,
bugs, frogs and snakes are my muse.


 If you're feeling forlorn, take the bull by the horns
and go visit the chattering throng.

 Investigate spaces; dark, cool, shady places
where humans don't seem to belong.

 Follow the sounds, put your phone down!
You'll discover the Chickadee's song.

 And whatever you do, be apart of the "crew".
Your Spirit will lift before long.







 .

Explosion of Life

     Can't you just feel it in the air?  The buzz, the excitement of a brand new season of growth, birth, multiplication and possibilities is a whisper no more.  A chance for birds and beetles to procreate and secure their survival!  Buds and pods, eggs and cocoons, nuts and seeds all waiting for just the right moment.
     Bunnies and baby squirrels, tiny oppossums and raccoons all wait in their respective nests, huddled against the still chilly nights with their brothers and sisters.  Some are hairless and with no warm blankies to draw up against the windy and sometimes rainy elements.
     Some are early bloomers and some are early risers, but all are programmed with Nature's perfect timing.  Little alarm clocks are going off all across the yard and field,  silent to us humans but loud and clear to those with places to go, mates to woo, and important things to do, pollinate, hatch and discover.
     The flowers are all a-buzz, birds are all a-twitter, trees are all a-pouffe of powdery pollen. When I see that the Purple Martins have returned and I hear the familiar sound of wearing car brakes (the tseet-tseet-tseet of my pair of Blackpoll Warblers) then I know it's on!  Cabbage White Butterflies are the first to begin their fluttering dance.  The final piece in the puzzle is the intoxicating fragrance of wild roses wafting along the stream bed out back.
     As the season proceeds, more and more of our familiar Summer residents arrive.  Marge the Muskrat waddles around with mouthfuls of grass for her underground burrows.  Berry bearing trees fill with comical and exotic looking Cedar Waxwings as new bird songs fill the sweet blossom-perfumed air.  The first baby duckling has officially made his or her appearance and the three Robin hatchlings are bursting out of the mud nest already.
     Twitters, tweets and trills are a cacaphony of Spring music to accompany the swaying whoosh of breezes in the tree-zes.  :)  Birds are in an animated state of nest building, territory defending and nestling feeding.  And... in the cool evening dusk, as the frenzy of activity begins to subside, the treefrog and cricket orchestra commences.
     Take it in.  Find the fragrance in the air and follow it to discover it's origin.  Listen to the peeps and croaks and see from whence they emanate.  Tis the season of awakening for them and delicious discovery for us! 
     The Chrysalis of Spring has burst spilling feathers and petals, berries and leaflets, gossamer wings and raindrops down blessing the desolate Winter ravaged earth.  Enjoy the rapture of newness and let your senses soar!

Soup's On!

   One of the nicest things you
can do for your family  and
yourself is to make a warm,
nutritious pot of  yumminess.
  Mmm, just smell that aroma
of love and healthy goodness!
  What?  Your soup comes
out of a can?  Or worse, a dried
bag of dessicated sawdust
and what-used-to-be vegetable
chips?  Oh, horrors, especially
when it is so easy to make
whatever kind of soup
you're in the mood for.

   Here's the basic formula:

Liquid base

Veggies

Meat (if you like)

Starch
                                                

Herbs/Spices
It's that easy!  Let's examine the parts individually...

 Liquid base:  Usually about 2 quarts, you can use stock/broth or water.  Begin by boiling chicken, or fresh bones cut away from chicken, beef or pork.  You can also make a delicious seafood stock by boiling shrimp or other shells instead of discarding them.  Use all root vegetables if vegan is the way you roll!  Miso Paste, made from fermented soy beans comes in three varieties and is great for that Asian flavor base.  Sounds gross but it's like soy sauce and very good for you by the way.  Toss in ends of celery and other root veggies or don't.

    In this economy I reccommend using your head and being creative with everything you can possibly use!  After all, you paid for it, why not use it if you can!  Make lots and freeze it, strain it or don't.  Make stock any time you can and use it for gravy, cooking rice, cous cous, polenta, sauces, etc.  And remember... wine is a liquid too!  (Don't use more than a 1/2 cup of white or red wine or sherry for beginners!)

 Veggies:  Root vegetebles like celery, fennel, carrot, parsnip, onion, garlic, and winter squash are made for soup.  They can be tossed into the pot at any point in the process.  Saute first in the pot before adding liquid or roast any or all of them for even more intense flavor.  Cube into large or smaller pieces depending upon your choice of chunky or smooth soup (as smaller pieces will be obliterated).  Butternut squash is awesome for soup.  I like to roast it first for better flavor and quicker cook time.  Add in a cup or so of pureed pumpkin to any soup for a thicker and much more nutritious way to sneak Vitamins A,C,E, lots of minerals and fiber into kids diets

   Almost any vegetable can be used.  (Cucumbers are not reccommended and Iceberg lettuce turns bitter.)  Canned tomatoes are always welcomed to the party and may be featured or just added for color and flavor.  Make use of frozen vegetables.  They are easier to keep and are a stellar bargain.  Simmer them in the broth til tender.  Don't overlook the leafys like spinach and kale. 
   A word of caution.  Use cruciferous veggies (broccoli family) with caution as they have an unpleasant sulphury odor and taste when overcooked.  Broccoli and cauliflower make wonderful creamy cheesy soups though.  More about that later...  Add sauteed mushrooms, corn, green beans, peppers and peas at the end of cooking as they do not need to be cooked to death.
  
Meat: As suggested before, chicken or turkey can be boiled til done and removed or left in to fall apart.  Bone removal will then have to be done when cooled. 
   Another flavor packed idea is to brown the meat in the soup pot first then deglaze the yummy bits from the bottom with liquid.  (Here's where wine works well.)  Of course you can finish the meat in the oven then re-add if you don't like boiled meat.

 Starch: Pasta, rice, barley, beans, potatoes... a few tips...

  Put rice or barley in at the beginning with cooking liquid.  Soak beans overnight and precook before adding.  Split peas and lentils may be soaked but it's not necessary.  Potatoes can go in raw, cook til fork tender.  Pasta can go in raw but it will suck up a lot of liquid, so beware, and it will continue to do so even in the fridge (if there is any deliciousness left over!)  Better to cook it first and add into each bowl.

 Herbs & Spices: Salt is a must.  I know the health freaks are moaning right now, but if you don't enhance the flavors now your family will be pouring it on later and that's when too much is added.   Red cayenne, black or white pepper is highly reccommended.  It's best to add herbs later on in the cooking process so they don't get bitter or lose their bright color.  Typical pot herbs are Thyme (pronounced "time"), Oregano, Basil, Marjoram, Sage & Savory.  All can be used fresh or dried.  Mix and match, experiment, but go easy at first.  You can always add more, but you can't get the flavor out if it's overwhelming!

  Oregano, Thyme and Basil accompany many tomato based soups.  Marjoram and Savory go great with vegetable and potato soups.  Sage is a must with chicken and sausage.  Curry powder is a wonderful addition to butternut squash.  Nutmeg loves green leafys like spinach.
  A few last minute thoughts...
  *Any soup can be as smooth or chunky as you like.  Use a stick blender (affectionately known as the "boat motor") or a regular stand blender to puree some or all of your creation.  Be very careful with the blender because hot liquids want to explode when you turn it on!  Use a towel pressed over the top!  The corn chowder in the photo is half blended.
  *Make creamed soups by creating a "roux" (pronounced "roo").  Cook about a tablespoon of flour in the same amount of oil for a few minutes to get rid of the "pastey" flavor.  Then add 1 cup of milk (or cream if you dare!)  Stir to combine and on medium high, let thicken a few minutes, then turn down!  Do not let it boil over or cook so long that it separates.  Add grated cheddar or jack cheese and let gently melt in while stirring to make a cheesy soup such as Cheesy Corn Chowder, or Broccoli Cheddar or Creamy Cauliflower!  YUM!  Always stir creamy stuff into finished masterpiece at the end.
  *Fresh herbs are beautiful on top of each serving bowl.  Parsley, scallions or basil ribbons are delicious and pretty.
*Please tell me your ideas, suggestions, recipes, comments, etc, on the Naturegirl Facebook page!
http://www.facebook.com/#!/pages/Naturegirl55blogspotcom/179742785379196  Thank you!  And Bon Appetit!

Let's Get Serious About Natural Food

   Mmmmm, Three Berry French Toast!
Looks sinfully rich and delicious, and it is!
It's also guilt-free. Starring 100% whole wheat bread and fresh-frozen fruit.
    I used 1 egg beaten with a splash of milk (you can substitute almond milk if you're going the non-dairy route).  Dip the bread, turn, sprinkle with lots of cinnamon and place on a hot griddle or pan with a little canola oil. Sprinkle the other side with cinnamon and cook a few minutes.  Meanwhile microwave a handful of berries to thaw then pour Agave or 100% real Maple syrup over the warm berries. I like to smash a few for color and flavor.  I use my 1/2 and 1/2 mixture of butter and extra virgin olive oil on the toast for an extra rich flavor but you can leave that out if you like. :)
   Check back to previous blogs Oct. 31st, 2010 and Nov. 29th, 2010 for more info on yummy substitutions. Now, here's a new one...
   Make your own salad dressing!  The commercial dressings are all full of sugar!  Why?  Who puts sugar on their green salad?  Ewww!  It's just too easy to make healthy salad dressing the way you like it.  I just made a Green Goddess dressing that turned out really delicious... AND nutritious.  Here it is, so you can try it...
  Green Goddess Dressing
1/2 a soft Avocado, mashed (or put all ingredients in a blender or food processor)
1/3 Cup Extra Virgin Olive Oil (good fat, Omega 3)
1 Tablespoon of Lime juice (can use lemon or vinegar)
1/2 Cup Buttermilk (which has zero fat and about 4 grams of protein)
1 Tablespoon or more of chives or scallions
1/8 teaspoon of salt       
Process or whisk together til creamy, adjust any or all ingredient(s)  to taste.

Basic Salad Dressing
1 Tablespoon Mustard
Juice of 1/2 a lemon
Whisk in about 2/3 Cup Olive Oil slowly drizzling to allow the mustard to bind it together
1/4 teaspoon of salt
Fresh ground black pepper
* add a few drops of Agave syrup if you want a touch of sweetness, or Parmesan cheese or, garlic, onion powder, Italian herbs, chives, fresh parsley, or whatever else floats your boat!  Generally speaking salad dressing should be approx. 1/3 part acid (vinegar, lemon) to 1 part oil (canola, grapeseed, olive are all good oils).
   Green tea is really good for you (loaded with anti-oxidants) but I find it to be bland.  So, I mix half green with half regular.  A little lemon and I'm good to go!  If you're having a hard time kicking the soda habit, try this...
   Mix a heaping tablespoon of frozen 100% orange juice with a half cup or so of seltzer. Stir vigorously with a fork til all melted in, then add more seltzer to fill the glass. Very refreshing! Try it with a squeeze of lime, or use grape or apple juice (no sugar added of course).  All of these are sweet enough not to need any extra sugar.  Use your imagination.  Agave and vanilla flavor with seltzer makes a fantastic cream soda!  I've even made gingerale this way! Fresh ginger heated in Agave syrup (or sugar if you must), then strained makes a delightful ginger syrup. Also yummy over warm pears heated in wine! (but that's another blog...)
   By the way, the reason I use Agave syrup, (which is made from the same cactus plant that Tequila is made from) is that it has a lower glycemic index than white processed sugar.  That means your blood sugar will not shoot up as quickly as with the "white poison".  There are also many other claims about granulated sugar, such as its addictive nature and health risk theories, that I would just as soon avoid it whenever I can.
  Dark Chocolate however is good enough for you that it doesn't pose the same risk.  Sweet! (as the kids say).  Well that's enough for now, enjoy!

Early Morning, Late Summer

    There is a time in late Summer mornings when the sounds and sights and scents are intoxicating.  When the sun peaks through the masque of shattered shade and illuminates tenacious Impatiens, the effect is stunning!  Multi-colored threads of spiderwebs glisten in the dappled sunlight like oil in puddles of
Summer air.

  Starlings gather in the treetops above to discuss the day's itinerary.  In a whoosh of wingbeats they are on their way.  Cicadas are chattering, dragon and damselflies begin their day and crickets are marking their metered music.  Bullfrogs are quieting and settling in to their hollows and insects are hurrying by trying to
avoid them.  Every living thing seems determined and purposeful as it begins the day.

  The sweet scent of some unseen flowers mingles with the earthy smell of cedar and fresh-fallen leaves.  I am overcome as my nose tries to sort them out.  My lungs drawing in more and more as if I couldn't exhale and try again!  Something green, something musty, floral, spicy- the incense of  Nature.
 
  There is a time in late Summer mornings when the breeze is delicious and the birds are too busy to be afraid of you.  When you are "glowing" with the power of appreciation of the surrounding beauty,  you pose no threat to them.  This must be communicated to them because they are all instinct and senses we do not yet understand.  Chickadees are chick-a-dee-dee-ing and Hummingbirds are humming their happy morning song.  Even the yard bunny is otherwise engaged with her breakfast.

  There's a coolness in the air before the sun takes over.  Today the clouds are ever-changing pouffs of every possible cloudy hue.  From brilliant white to deep blue-grey they billow and undulate as they hurry on their way.  Are they going somewhere to wreak havoc and are we just not privy to the joke?
      
   I allow the breeze to blow through me and clear the cobwebs out of my mind.  In a peaceful moment such as this, one can gather one's thoughts and commune with whatever percieved Spirit dwells within.  Perhaps we can hear the plan for our day whispered on the breeze or hidden in the chirps and chatters that fill the
early morning air.

  There is a time in late Summer mornings when one can become enchanted by the launching of Life and the begining of a new day.

A Sense of the Season

***Alright, enough of what we shouldn't eat and do!  Its holiday time for goodness sake!  (My husband will be glad to hear that!)   Its time to celebrate the season.
***The ancient peoples of the Earth were pretty smart.  Right smack in the middle of the bleakness of Winter, in the coldest of short days and the darkness of long moonless nights is an oasis.  Lovingly and benevolently placed in the doldrums of the Solstice (at least in the northern hemisphere) is Christmas, birth of hope; Hannukkah, the festival of lights; Eid al Adha, festival of sharing;  Bohdi Day, Buddhist day of enlightenment; Diwali, India's festival of Lights and Mardi Gras (12th Night) celebrated in Rio and New Orleans, La.  They must have wisely known the value of distracting oneself from what's missing, what's grey and lifeless as cloudy skies over brown curled up corn husks.  If you focus on Wintry woes you go there.
***So light the candles!  Let's savor the season and take note of every juicy detail of joy we can squeeze out of the moment.  Let's devour chocolate (dark is best for you!), and revel in it's
decadent comfort.  Let peppermint awaken your sense of wonder as it chills your nose and plays upon your tongue.  Notice the sparkling diamonds in the snow and how beautiful bright red cardinals look against pine boughs.  Breathe in the sweet scent of cinnamon, bayberry,
evergreen wreaths and Mom's sumptuous holiday feast.  Break out the bubbly and delight as the bubbles tingle your nose.  Listen to the crackling of a fireplace log, the squeaky crunch of snow beneath your boot and the muffled sounds of a moonlit fresh-fallen snowy night.
***Its easy to lose our Greater Selves in the rubble of wrapping paper, rambunctuous kids and kitchen prep.  If you remember to breathe you'll restore your balance (and sanity). In the spirit of giving give this to yourself.  A moment of focus is like a big fat mistletoe kiss to your Spirit!
***This season, join me in childhood awe.  What makes your heart sing?  What turns you inside out?  What makes you feel as though you're about to burst?  Taste the deliciousness of that thought.  Keep it close.  Make it your default setting as you go... dashing thru the mall, with the one last gift, hurray!  On the bills we'll stall, laughing all the way! ( I couldn't resist!)
***Keep it Festive, reminisce with family, pet your dog or cat, daydream over hot chocolate and enjoy the harmony of carols.  Bake cookies with children and let them show you how unfettered silliness and giggling restores the Soul.  Taste, inhale,observe the fun.  From our backyard to yours, have a Blessed time!