Nutrition label guide

    The number of products which has nutrition and health labels printed on the packaging has increased significantly in the last 10 years. It's easy to get lost and to know what they really mean.

    Here is a cheat sheet and nutrition label guide

    Grass-fed A good label to look out for on meat and diary. It means that the animal ate grass instead of grain, which means it was less likely to get sick and get antibiotics as a treatment. Also, meat and milk from grass-fed animals is lower in saturated fat and richer in healthy omega-3 and Vitamin D.

    Sugar-free This label means that the product has less than a gram of sugar per serving. Depending on the number of servings in a package, this still doesn't mean that the product is free from a large amount of sugar. Also, check to make sure that the sugar hasn't been replaced with artificial sweeteners. Also, for everyone who is not following a keto/lchf lifestyle, sugar free doesn't mean calorie free so you need to check out the calories on the packaging and monitor your portion control.

    No Antibiotics Added This means that the animal has not been fed any antibiotics, which some public health officials warn that doing so breeds antibiotic-resistant bacteria that can infect people.

    Hormone-free There is no use of hormone in pork or poultry per the USDA rules. However, the USDA and the FDA allows hormone use in beef.

    All Natural This label is the most common and miss-used. Look out for this label, since it doesn't mean that the product is healthy. It can still contain unhealthy amounts of sugar, salt, carbs and fat.

    PepsiCo’s Frito-Lay North America division has announced that approximately 50 percent of its product portfolio will be made with all natural ingredients. So as you can see, "All Natural" does not equal healthy...

    all natural stamp

Are you ready to start the lchf/keto lifestyle?

    How many times have you told yourself, “I’m going to start exercising and eating less starting on Monday”? What ends up happening is that you eat everything in sight the weekend before because, starting Monday, your entire life will be a boring starvation diet. I’ve done that more times than I can count.

    When starting an LCHF lifestyle, it's beneficial to be strict, not only because you will more quickly learn the right way to eat, but you will lose weight faster. Once you've gotten to your goal weight, you can slowly introduce foods such as berries and dark chocolate and experiment to see how much and what you can eat before you start gaining again. Since LCHF is not diet, your journey to weight loss won't be boring and you won’t feel like you are being deprived.

    So, are you ready to start the lchf/keto lifestyle?

    Here you can learn everything about the lchf/keto lifestyle you need to know

    Eat more fat, Fatty! and lose weight

Pepperoni chips

    I've found a new great keto/lchf snack! Pepperoni chips. Super tasty, super quick, super I need to continue?!

    Place the pepperoni on a piece of paper towel

    Pepperoni chips

    Cook the pepperoni in the microwave. I had to try different times until I found the right consistency. I figured out that 40 seconds was the perfect time on my microwave. You might have to experiment a couple of times until the chips get the right crispiness.

    Pepperoni chips

    Crispy tasty pepperoni chips! They are great with a garlic dip (full fat sourcream, chopped garlic and salt).

    Pepperoni chips

keto and lchf inspired school lunch

Yesterday school started so it's back to start packing school lunches again. My children (kindergarten and 6th grade) don't follow the LCHF/keto lifestyle, but they come pretty close. We save candy eating for Saturdays only and we stay away from processed food as much as we can.

Here are some keto and lchf inspired school lunch examples:

6th Grade lunch example: Snack - Babybell cheese and carrots Lunch - Turkey, raspberries and almonds

Kindergarten lunch example: Snack - Babybell and apple Lunch - yougurt, carrots and crackers

Since it's all about keeping a balance we splurge with popcorn, whole grain crackers or dark chocolate on Fridays. I want them to know that no food is forbidden, we just don't eat them all the time.

lunch bags

Everyone has time for exercise

.Something I often hear from Clients is that “I don’t have time for exercise” (yes, I have uttered those words as well on some occasions). But do we really need to spend hours at the gym in order to see results?

According to a large-scale new study of exercise and mortality there are benefits to running as little as 5 minutes a day. The findings suggest that the benefits of even small amounts of vigorous exercise may be much greater than experts had assumed. The new study, published in The Journal of the American College of Cardiology, researchers from Iowa State University, the University of South Carolina, the Pennington Biomedical Research Center in Baton Rouge, La., and other institutions turned to a huge database maintained at the Cooper Clinic and Cooper Institute in Dallas.

The runners were much less susceptible than the non-runners. The runners’ risk of dying from any cause was 30 percent lower than that for the non-runners, and their risk of dying from heart disease was 45 percent lower than for non-runners.

I’ve seen good results myself when I’ve exercised intensely for 15 minutes a day. Everyone has time to exercise. You can find 15 minutes a day. Especially when it comes to investing in your health! If you don’t like to run, try to jump a jump rope, biking, use a rowing machine or do some Tabatha exercises.

Like I always say, experiment with different routines and see what works for you. Is it 5 minutes or 15 minutes? Running or interval training? Listen to your body. It will show you the best way. Also, remember to start slowly if you are new to exercising.


Questions and Answers

    . Time for some Questions and Answers. Thanks to all for emailing me your questions! Here we go:

    Hi! I’m stuck in my weight-loss and was wondering what I can do to start seeing a change on the scale again. Thanks, Laura

    Hi Laura, It’s difficult to give advice without knowing more details about your current diet and exercise regime. But some things that always works is to change up your exercise a little. Our bodies adapt pretty quickly to a routine, so it's good to shake it up a bit every 4-6 weeks. Add heavier weights or more intensive cardio. Another thing that works is going back to basics; drink lots of water, look over your daily calorie count etc. If you are following the LCHF/keto lifestyle make sure you don't over eat diary products (it's easy to put too much cream in your coffee etc) or eat to many nuts and almonds (too many carbs). If you email me with more details, I would be happy to give more advice! ...........................

    Hi Madlene! Thanks for a great blog! I love reading your advice and trying the recipe. I was wondering why you don’t post more photos of yourself. Would love to see more of you and your journey. Best, Maggie

    Hi Maggie, I’m so happy you like the blog! I have to admit that I hate to be in photos, but I will try :)


    Hi Madlene, I've just fallen "off the LCHF wagon", and I'm wondering what do I do now. I've lost almost 14 pounds so far with a strict LCHF diet, but last weekend I went to a party and lost it completely. I ate every dessert in sight. I feel lost now and don't know what to do next. Help! Thanks, Kim

    Hi Kim, We've all been in those situation, and probably will be again. Personally I think it's best to accept lifes ups and downs, and always look ahead. I used to be of the mindset that if I had eaten something "bad" I would just keep on eating. I had ruined the day, so why not continue? But someone once told me a saying which has helped me many times - if you fall down a stairs and get up half way. Would you through yourself the stairs and continue to tumble down? Of course not. The same with eating, why would you continue eating if you caught yourself half way. Also, try to see LCHF/keto as a lifestyle, and not a diet. Life will always be up and down, so go with the flow. So forgive yourself, celebrate your incredible success (you lost 14 pounds!) and keep on going!

    Thanks for all emails! Keep on sending them :)

DIY Closet

    My mediation dyi project this week was changing a cabinet into a closet for my son. I used an old glass cabinet from Ikea. The only thing I had to invest in was a bed sheet for $9 from Target to cover the doors. I used a staple gun to fasten it.

    I actually like this closet better since I can now easily see all the clothes. I discovered that I don't have to go school shopping since he has everything he needs! A win win all around!

    I love the result!





LCHF/Keto breakfast ideas

    There are many breakfast recipes and dishes while following the LCHF/ketogenic lifestyle. No worries of getting bored. What I like about these recipes is that they are not only quick and easy, they are also very filling so I never go hungry.

    Below are some LCHF/keto breakfast ideas. You can find the recipes in my book - Eat more Fat, Fatty - and lose weight.

  • Scrambled Eggs with Bacon
  • Boiled Eggs with Butter
  • Bacon Pancakes
  • Omelets
  • Mushroom, Ham, and Peppers
  • Spinach, Tomato, and Onion
  • Scrambled Pancakes
  • Coconut Waffles
  • Magic Bullet Coffee
  • Turkey, Ham, and Roast Beef Roll-ups
  • Muffin Omelets
    • This is my favorite Sunday breakfast. Coconut Waffles. What is your favorite breakfast?

    Coconut Waffles

Health magazine article

    Interesting Health magazine article questioning if butter is really back. The article states that it is wrong to think all fat is good for you, and promotes the low-fat diet. What the article doesn't clarify is how to consume the fat to see full benefit of the lifestyle. Disappointing. This article just confuses people more.

    As I always say, make your own opinion. Seek out information and research, use your commonsense and find out what works for you. I follow the LCHF/keto lifestyle

    The Health magazine article

      Health Magazine article

      Healthe magazine article

Myths and answers about LCHF/Keto

    There are a lot of myths and beliefs about the LCHF/Keto lifestyle, and unfortunately you will be met with comments or critiques when you start with this new lifestyle. The best way to prove them wrong is to show them your own results. Here are some myths with answers to prepare you even more to stand up to criticism.

    Myth #1 - "When you follow an LCHF lifestyle you are not allowed to eat any carbs” Answer: Not true. You can and should eat vegetables, nuts, and dairy products. You can also eat some berries. You are just eating healthy carbs in a limited amount.

    Myth #2 - "You are going to have to eat unnatural amounts of fat" Answer: No. You can eat a lot of fat if you want to since you won't gain weight from it, but it's not something you will do since you are only supposed to eat until you are full. Add lots of healthy fats such as olive oil, an avocado, etc., but don't eat them if you are full. Try to eat loads of mayo on your grilled chicken and salad. After a few minutes you are so stuffed that you can't continue eating.

    Myth #3 - "You turn stupid when you eat LCHF because the brain needs carbohydrates” (This is my personal favorite and I hear it all the time. Where do people get these ideas from?) Answer: That is a wrong statement. You will get plenty of carbs (not that they are needed anyway) from the vegetables and nuts that you are eating.

    Myth #4 - "Your body is not going to get all the vitamins and nutrients it needs with an LCHF lifestyle" Answer: Actually, your body will probably get more vitamins than it's ever gotten. You are replacing all the junk food and processed carbohydrates with wholesome food: vegetables, berries, nuts, meats, seafood, etc. Remember, an egg has all the vitamins you need in one day. Add a couple of slices of lemon to your water and you are all set.

    Myth #5 - ”LCHF is extremely dangerous for the arteries because all that butter is going to clog them up" Answer: Last time I checked I'm warm blooded, so no, all that butter is not going to harden and clog my arteries. LCHF could actually increase your HDL and decrease your risk for heart disease.

    Myth #6 - ”Your cholesterol is going to sky rocket now that you are eating eggs and bacon daily" Answer: Well, first of all I don't eat eggs and bacon every day. But I do love eggs so I eat them a couple times a week. I can't resist when I think of all the vitamins and nutrients they give me. My cholesterol has never been better since I started with LCHF.

    Myth #7 - "People on LCHF must be feeling like crap since they’re not eating any carbs" Answer: Yes, if you have been living on bread, pasta, and cookies, you might feel a little bit lousy during the first week or two as your body adjusts to your new healthy lifestyle. But after the transition you will feel better than ever.

    Find more information in my book - Eat More Fat, Fatty - and lose weight

Newbie mistakes on LCHF/keto

    If you are new to the LCHF/keto lifestyle there are some common newbie mistakes to look out for. These are mistakes which can prevent you from getting all the benefits from the lifestyle. 1. You are not eating enough fat We’ve been told to avoid fat since we were children, so it can be difficult to change from low-fat to full-fat. But you need to eat full fat cheese. Eat the skin off of your chicken. Drown your broccoli in butter. Yes, all of it.

    2. Sneaky carbs If you don't keep an eye out for sneaky carbs it's easy to eat too many. They are hiding in cream, sour cream and nuts. Keep an eye out for portion control and you will be fine. 3. Drink lots of water While on LCHF/keto you must drink a lot of water since it is dispelled very quickly. When this happens, electrolytes are excreted through your urine and it’s VERY important to replenish them. Drink water and other non-sugar non-caffeine drinks.

    4. Too many changes at once This one is very important and the most common mistake. Changing from a lifestyle of processed junk and no exercise to the LCHF/keto lifestyle and active lifestyle are opposite ends of the extremes. Start with focusing on the food first, and add exercise a couple of weeks later. You don’t want to get burnt out and then give up.

    5. Too much protein You will find that in the beginning you will most likely drop a lot of weight (mostly water). At some point, your body will level off to roughly 1-2 pounds a week (depending on how much you have to lose) or you might actually stall and not lose anything. If this is the case, I would definitely check on your protein intake. Remember, on LCHF/keto, fat is your main source of energy. You should be eating around 70% fat, 25% protein, and 5% carbs.

    Look out for these newbie mistakes, and you will see faster results. As always, happy to answer any questions you might have!

    Avocado - a great source of fat and vitamins!


DIY Coffee Table

    Remeber the table I've been working on? Previous post here

    It took more than a couple of weekends, but it's now complete! My new diy coffee table. I'm very happy with the result. Creating and building things is my meditation. I love coming up with the idea and I love to process of creating something. This is a major contributor to my quality of life. What is your contributors?

    DIY table

    DIY table 2

Oscar Mayer's P3 - so close yet so far away

.I was so happy to see Oscar Mayer's new product P3, until I looked closer and saw that the cheese is reduced fat. So close yet so far away...Yes, it's a better snack than chips or cookies, but I would have loved to see them at least creating one of the packets with full fat cheese. Oscar Mayer had a great opportunity to help people to better health and to continue educating everyone of the right food to eat, but unfortunate they missed it.

Oscar Mayer's P3

Oscar Mayer P3

LCHF/ketogenic recipe - Broccoli Salad

    This week's Summer salad - Broccoli Salad. A filling salad full of nutrition and taste.

    Prep time: 5 mins Cook time: 15 mins Total time: 20 mins

    4 servings

    Ingredients • 1/2 pound bacon • 1 red onion • 2 heads fresh broccoli • 2 tablespoons white wine vinegar • 1 cup mayonnaise • 3/4 cup sliced almonds

    Directions 1. Place bacon in a deep skillet and cook over medium high heat until evenly brown. Cool and crumble. 2. Cut the broccoli into bite-size pieces and cut the onion into thin bite-size slices. Place in a large bowl. 3. Add the bacon and almonds and mix well. 3. To prepare the dressing, mix the mayonnaise and vinegar together until smooth. Stir into the salad, let chill and serve.


Lack of energy

Have you found yourself with a lack of energy this Summer? The most common reason for not having energy in the Summer is dehydration since it's not easy to keep up with drinking enough water. Dehydration can cause many different issues in our bodies, including fatigue, headaches, and general lethargy.

Another reason for lack of energy can be not moving enough. It may sound counter-intuitive, but one thing that could be slowing you down is actually a lack of movement and exercise. Keeping your blood pumping could make all the difference in your energy levels and general mood. Even doing something as simple as a ten-minute walk every day is great.

Overeating or undereating can also be a reason for feeling sluggish. Overeating can make us feel groggy and fatigued because our body expends more energy when it has a lot of food to digest. This can leave our brains and body deprived of the fuel it needs. Undereating will make your blood sugar drop, dragging your daily energy down. Skipping meals or letting too much time pass between meals are recipes for low-energy. Eating according to the LCHF/Ketogenic lifestyle help keep the blood sugar even and the energy steady.

One of our biggest energy thief is of course sleep deprivation. Most people do not get enough sleep on a nightly basis, and it’s doing more than just making them yawn throughout the day. Habitual sleep deprivation can lead to chronic fatigue, as well as a lot of other mental and physical health issues. We have all heard that 8 hours a night the ideal amount of sleep, but a study at UCSD shows that as far as health benefits are concerned, 8 hours isn’t the ideal; it’s 6.5 hours. The study looked at 1.1 million people’s sleep over the course of 6 years, and looked at the relationship between amount of sleep and patients’ longevity. The study found that sleeping as little as 5 hours per night is better for you than sleeping 8, and it even determined that insomnia is better for you, long-term health wise, than taking sleeping pills. According to the study, 6.5 hours is the sweet spot for lowering your risk of cancer.

So to stay energized; drink water, keep your blood sugar level balanced, keep on moving and sleep 6.5 hours a night. How do you keep your energy levels up?

Having a water bottle handy makes it easier to stay hydrated

Reebok water bottle

I can't give up bananas!

I don't know how many times I've heard - I can't give up bananas! I won't get my potassium if I do - as an argument why people can't give up fruits and follow the LCHF/ketogenic lifestyle. But there are many other foods that will give you potassium, and in even higher quantities than bananas.

All these provide more potassium than bananas. And they are all LCHF/keto approved with their low carbs and low sugar contents.

  • Dark leafy greens
  • Fish
  • Avocado
  • Mushrooms
  • If you are craving fruits, go for raspberries, strawberries or blueberries. No need to feel deprived!


    LCHF and Ketogenic recipe - Asparagus and tomato salad

    .This week's Summer salad - asparagus and tomato salad. A refreshing vegetarian salad.

    Prep time: 10 mins Cook time: 0 mins Total time: 10 mins

    4 servings

    Ingredients • 1/2 cup chopped asparagus • 2 cups baby spinach • 1 cup arugula • 16 black olives, pitted and cut in half • 4 ripe tomatoes • 1/4 cup toasted pine nuts

    Dressing • 2 tbsp olive oil • 2 tsp lemon oil • 1 tsp whole-grain mustard • 4 tbsp balsamic vinegar • Salt and pepper to taste

    Directions 1. Steam the asparagus until al dente. Cut them into 2-inch pieces. 2. Rinse and chop the tomatoes into large chunks. 3. Cut the olive in half. 4. Place all ingredients in a serving bowl. 5. Make the dressing; mix all ingredients in a small bowl and whisk it together. 6. Pour it over the salad and mix well. 7. Serve it.


    Fatburger Hates Gluten, Launches the Double Down of Burgers

    .Great to see Fatburger's new burger! One more restaurant stepping in the right direction and serving the right food.

    "Fatburger is debuting a "protein style burger" which features hamburgers for buns. According to the press release, it's comprised of lettuce, pickled, relish, onion, and mustard sandwiched between two lean burger patties. The gluten-averse burger will debut at the chain's Beverly Hills location today before making its way to menus nationwide"

    Article: Fatburger Hates Gluten, Launches the Double Down of Burgers.