Protein shakes

Women often stay away from protein shakes because they think they’re only for bodybuilders. It’s true that high-protein shakes can help develop lean muscle mass, which is a benefit for all women, but it’s also true that shakes can encourage fat loss, deliver essential nutrients and even improve metabolic activity. According to the “American Journal of Clinical Nutrition,” high-quality proteins are more satiating than either carbohydrates or fats, and they may have the ability to improve the body’s metabolism.

I drink protein shakes when I do a lot of weight training (since I want to build muscles), but I also drink them for lunch on busy days at work when I don't have time to get lunch. They are really filling and the Isopure brand that I use also taste good (some protein drinks taste horrible). I'm also careful with not drinking protein drinks which have a lot of sugar or carbs, and this one has none! Cookies and cream, yum!

Nature's Best Isopure Zero Carb, Cookies & Cream

The LCHF/Ketogenic Lifestyle is all about enjoying life

The LCHF/Ketogenic Lifestyle is all about enjoying life and not feeling deprived. All the ingredients listed below are on the list of things that are allowed to eat while following the LCHF/Ketogenic lifestyle. Here is a sweet treat to be enjoyed at any time! Almond Butter Chocolate Treats

Ingredients

• ½ cup macadamia nuts • 100 gram/3.5 oz dark chocolate (75% or 80%) • ½ cup almond butter • 20 small confectionery molds

Directions

1. Chop the macadamia nuts. 2. Melt the chocolate and almond together in a bowl over boiling water on the stow. 3. Place all the confectionery molds on a tray or cooking sheet and divide up the chopped nuts. 4. Pour the chocolate mixture into the confectionery molds. 5. Place them into the fridge to cool. 6. Keep them in the fridge until you are ready to serve them.

Enjoy!

Clean Eating and LCHF/ketogenic recipe - Creamy Shrimp Curry

Today we are working on next week's menu. Here is a preview of one of the recipes - creamy shrimp curry. By switching out the rice for cauliflower rice this dish becomes a great LCHF/ketogenic recipe! Prep time: 15 mins Cook time: 15 mins Total time: 30 mins

Ingredients

• 1 lb 3 oz large shrimp • 2 tbsp vegetable oil • 1 yellow onion • 2 garlic cloves • 1-inch piece fresh ginger • 1 tbsp ground coriander • 1 tbsp ground cumin • ½ tsp ground turmeric • ¾ cups plus 2 tbsp coconut milk • ½ cup vegetable stock • Grated zest and juice of 1 lime • ¼ cup fresh coriander leaves • Pinch of salt and pepper • Basmati rice

Directions

1. Wash and peel the shrimp and set to the side. 2. Grate the zest and squeeze the juice out of the lime. Set to the side. 3. Chop the coriander leaves finely and set to the side. 4. Put on the rice to cook following the direction on the packaging. 5. Cut the onion in half and slice it finely. 6. Slice the garlic finely. 7. Peel the ginger and chop it finely. 8. Heat the oil in a large saucepan and cook the onion, garlic and ginger for about 4-5 minutes. 9. Add the coriander, cumin and turmeric and cook, stirring for about 1 minute. 10. Pour in the coconut milk and vegetable stock and bring to a boil. Reduce the heat and simmer for about 2 to 3 minutes. 11. Stir in the shrimp and lime zest and juice and let simmer for another 2 minutes or until the shrimp are heated through. Be careful not to overcook the shrimp. 12. Add the coriander leaves and season with salt and pepper to taste. 13. Serve immediately with rice.

Enjoy!

Ketosis

The basics of the LCHF/Ketogenic lifestyle is that you cut down on carbs and increase the amount of fats you consume. So why does that cause you to lose weight? The body starts burning stored fat as energy. The body is then in a state called ketosis. The liver converts the fat into fatty acids and ketone bodies. The ketone bodies replace glucose as an energy source. One of the first signs I notice when I’m in ketosis is that my body temperature increases and I’m full of energy. Before I started with LCHF I was always feeling cold, which would lead to tension headaches. It’s a relief to not always wear sweaters to keep warm or to constantly take painkillers for headaches.

I don’t strive to always be in ketosis. But in the beginning, it helped me tremendously to measure my ketosis levels and to be in optimal ketosis since it taught me how different foods impacted my weight loss and well-being. By using a ketosis meter you can measure and track your numbers. To be in ketosis you want to obtain a number within 1.5 to 3 mmol/L. Being at the higher range doesn’t bring any extra benefits, so just above 1.5 mmol/L is good enough.

I use the Precision Xtra NFR Blood Glucose Monitoring System which you can find here.

Precision Xtra

Please note that a ketonic state is not good if you are a diabetic. Diabetics should take extreme caution when considering a low-carbohydrate diet and always discuss options with their physician.

Blue cheese dressing recipe

There are lots of exiting new recipes coming to life in the kitchen today. Here is a delish dressing which is 100 times better than the one you get in a bottle. All natural and lots of healthy fat. Ingredients

• 3 ½ oz. Gorgonzola cremosa, Dolcelatte, or other soft blue cheese • 1 tbsp white wine vinegar • 2 tbsp extra-virgin olive oil • Sea salt and pepper to taste Directions

1. Remove and discard any rind from the cheese. 2. Place the cheese and in a bowl and break it into small chunks using a fork. 3. Mix in the vinegar with the cheese. Make sure the cheese doesn’t get mushy. 4. Mix in the oil, salt and pepper.

The dressing will keep in the refrigerator for up to 3 days.

Enjoy!

What is your favorite recipe? What dishes would you like to see on our menus? Send us a note to molander@stellibell.com. Thanks for helping us improve Stellibell every day!

An half assed LCHF/ketogenic lifestyle

If you are thinking of starting the LCHF/ketogenic lifestyle, I have to warn you of one thing. The LCHF/Ketogenic lifestyle is nothing you can do half assed. Either you do it or you don't. If you eat low carb high fat most of the time but continue eating some bread or other carbs most of the days, you will gain weight instead of losing weight. So make up your mind. Either you in or you out! A smart person would be in. Just saying ;)

Our guide to the LCHF/Ketogenic Lifestyle; Eat more fat, Fatty! and lose weight.

Eat more fat, Fatty! and lose weight

Super Bowl menu

Planning the menu for Super Bowl tomorrow? Here are some great LCHF/ketogenic recipes. No need to feel deprived of anything! Chips and Dip

Ingredients

• 1 bag of shredded parmesan cheese • 8 oz. sour cream • 3 tbsp. dried dill • 3 tbsp. dried chives • ½-1 tsp. chopped garlic • Salt to taste

Directions

1. Pre-heat the oven to 405°F. 2. Meanwhile, to make the dip, mix sour cream, dill, chives, garlic and salt in a bowl. 3. Place the bowl in the fridge until it’s time to serve. 4. Place a piece of parchment paper on a baking sheet. 5. Spread out the cheese thinly on the parchment paper (one bag will last for about 3 parchment papers filled with cheese). 6. Place the cheese in the oven and cook until light brown. 7. Repeat 2 more times until you’ve cooked all the cheese. 8. Let the cheese cool and then break them up into pieces. 9. Serve the chips with the dip. Enjoy!

LCHF Chicken Wings Ingredients

• 3 lbs. chicken wings • 6 tbsp hot sauce (sugar free). Use more hot sauce if you want them extra hot. • 1 Stick of butter • 8 cups cooking oil • Lawry's Seasoned Salt • Dressing; blue cheese, sour cream, salt.

Directions

1. To make the dressing; mix some blue cheese and sour cream in a small bowl. Add salt to taste. Place in the fridge until the wings are ready to serve. 2. Cut up the celery and set aside. 3. Sprinkle wings liberally with Lawry’s seasoned salt. 4. Deep fry the wings in the oil until golden brown and crispy. 5. Remove the wings and place them on some paper towels. 6. Meanwhile, melt the butter and mix it with the hot sauce in a large bowl. 7. Add the wings to the mixture and coat evenly. 8. Serve with dressing and celery. Enjoy!

Chocolate Balls

15-20 chocolate balls

Ingredients

• 3.5 oz. butter • 1 1/2 cups chopped hazelnuts • 2 cups shredded (unsweetened) coconut • 1 cup shredded (unsweetened) coconut for garnishing • 1/2 tsp. vanilla powder • 2 tbsp. heavy whipping cream • 1 1/2 tbsp. cold strong coffee • 1/4 cup 70% cacao dark chocolate

Directions

1. Pour 1 cup of shredded coconut onto a plate and set aside. 2. Place butter, hazelnuts, 1 1/2 cups of shredded coconut, and vanilla powder in a bowl and set aside. 3. Melt the chocolate in a glass bowl in the microwave (watch it to ensure it doesn't burn). 4. Mix the cream, chocolate, and coffee using an electric mixer for about 4 minutes until smooth. 5. Pour the chocolate mix into the bowl with the other ingredients and mix it all together using your hands. 6. Using your hands, roll small 1-inch balls and then roll them in the coconut on the plate to cover them all over. 7. Place the balls on a plate or in a plastic container and refrigerate for a couple of hours before serving. Enjoy!

Have fun tomorrow!

Go nuts! preferably almonds

Even when I follow a strict LCHF lifestyle I make sure I eat a small handful of almonds every day. Not just because they are delicious and they contain lots of healthy fat, but because almonds have so many other benefits to our health: Almonds alkalize your body (balance the ph level). When your body is not alkaline enough, you risk osteoporosis, gain weight, get low energy and poor immune function.

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium.

Almonds also contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.

With these many benefits of eating almonds there are no reasons for not eating them. go nuts! preferably almonds. Here is an excellent choice of almonds.

Almonds

Make your workout sessions count

Last night when I was at the gym I realized how much people need help and they don’t even know it. They are working out for hours and they probably don’t see much results because only 10% is exercise and 80% is diet. With LCHF you will lose weight without exercising, but does that mean you shouldn’t exercise? I believe we all should exercise for our health. Get the blood pumping and get all the toxins out! Eating right and exercising is not only going to help you lose weight the healthiest way, but also in the most efficient way. And we all want to save time, right? Instead of wasting hours in the gym, decrease your workout time and work out more intense. Interval training or tabata training are great methods to push the intensity in your workout sessions. Our workout challenges are great for fast results in less time.

Here is this week’s challenge.

workout challenge 3

As always, email me at molander@stellibell.com if you have any questions, and to give me your progress report.

Let’s live!

My LCHF menu

I get a lot of questions about what I eat, so I wanted to show you what my LCHF menu was last week. This might give you some ideas for meals, and also show you how easy the LCHF lifestyle is. Most meals only took about 20 minutes to make. Monday Breakfast – 2 boiled eggs with butter, coffee with full-fat cream Lunch – Grilled chicken with broccoli Dinner – LCHF pizza with ham, fresh spinach and feta cheese

Tuesday Breakfast – Magic Bullet Coffee (I wasn’t very hungry so a MBC was enough to fill me up) Lunch – Salad with lettuce, chicken, bacon, avocado, blue cheese, red onion and lots of olive oil Dinner – Grilled salmon and sautéed bok choy

Wednesday Breakfast – Scrambled eggs Lunch – Salad with grilled salmon (left-overs) Dinner – LCHF turkey chili

Thursday Breakfast – Magic Bullet Coffee Lunch – Salad with lettuce, chicken, bacon, avocado, blue cheese, red onion and lots of olive oil (I usually have this salad a couple of times a week since it’s a favorite) Dinner – LCHF turkey chili (left-overs)

Friday Breakfast – Magic Bullet Coffee Lunch – Smoked salmon with cream cheese and sliced tomatoes Dinner – LCHF Tacos

You can find these and many more recipes in my book – Eat more fat, Fatty! and lose weight.

Please let me know if you have any questions about the meals above. I would love to hear more ideas for meals and menus from you all (molander@stellibell.com). Keep them coming!

Smoked salmon stew

This recipe is both a Clean Eating Recipe and a LCHF Recipe. Simply replace the pasta with a salad and this is an excellent LCHF meal. This flavorful meal provides lots of omega 3 fatty acids and vitamins. Prep time: 10 mins Cook time: 15 mins Total time: 25 mins

Ingredients

• 1 yellow onion • I 8-oz package smoked salmon • 1 16-oz container sour cream • 1 bunch of fresh dill • 1 tbsp olive oil • Salt and pepper • 1 cucumber • Whole wheat Linguine

Instructions

1. Chop the onion. 2. Heat up the oil in a pan on medium heat. 3. Fry to onion. 4. Cut up the salmon in strips. 5. Put on the pasta to cook according to the directions on the box. 6. Add the salmon to the pan with the onions. Let cook for a couple of minutes while stirring. 7. Add the sour cream, salt, pepper, dill and mix well. Let cook for an additional 10 minutes. 8. Slice the cucumber and put it on a serving plate. 9. Serve the pasta with the stew and cucumber slices.

Enjoy!

Upsetting book title

Wow, did I get a response from people on my book title! The purpose and goal of my book is that I want to help people get to better health the easy and healthy way. I picked the title because I needed to get your attention. It's time to wake up. It's very dangerous to your health to be over-weight. LCHF allows you to eat real food and still become healthy. I’m shocked that not more people have discovered the LCHF lifestyle and its benefits yet, which is why I’m working so hard to get the message out. There is no reason not to start the LCHF Lifestyle today and start enjoying life.

Weekend workout

Love the weekends! It’s the only day when we have time for a long breakfast together. This morning we enjoyed scrambled eggs, bacon and raspberries. A great LCHF breakfast for the entire family. I managed to go to the gym this morning after breakfast. I put out the clothes by the bed the night before so that I wouldn’t have any excuses. I knew I would go if I had already put on my workout clothes. I have never been good at working out in the mornings. I don’t have the same strength or energy as I have in the evenings. If you are just starting to work out, try different times of the day to find the perfect time for you. It can make a big difference in your results. This morning I ran on the treadmill and did our workout challenge. I gave it my all so that I was out of there in less than an hour. So worth it!

The Magic Egg

One of the main benefits of following LCHF is that it's easy to provide your body with all the vitamins it needs. Did you know that one egg includes all the vitamins your body needs in a day except for vitamin C? We call it the magic egg in our house. Just add some squeezed lemon to your drinking water and you will get your vitamin C. Since LCHF includes beef, poultry, seafood, dairy, vegetables, berries, and nuts, your body gets lots of vitamins and nutrients.

Book Launch - Eat more fat, Fatty! and lose weight

I'm so excited to announce the launch of my new book - Eat more fat Fatty! and lose weight. A book about the LCHF (low carb, high fat) lifestyle, which allows you to eat real satisfying foods AND lose weight! The LCHF lifestyle has changed my life in so many great ways, and I want to spread the word about LCHF so that others can experience that as well. Read more about the book here. You can find the press release here.

Is this the kick in the butt you need to get healthy, fatty?! :)

Human hair in bread

Here is another great reason to follow the LCHF lifestyle - It has been reported that most of the hair used to make L-Cysteine (amino acid used to prolong shelf-life in products such as commercial bread) comes from China, where it's gathered from barbershops and hair salons. Read more. Here is a MUCH better option:

Oopsies Bread About 6-7 pieces Prep time: 5 min Cook time: 25 min Total time: 30 min

Ingredients

• 3.5 oz. cream cheese • 3 eggs • 1/2 tsp. baking powder • 1/2 tbsp. psyllium seed husks • Salt to taste • Optional: Sea salt, sesame seeds, poppy seeds, crushed almonds, sunflower seeds, etc.

Directions 1. Preheat oven to 300°F. 2. Separate the eggs into two bowls. 3. Add the salt to the egg whites and whip until very firm. 4. Add the baking powder and psyllium seed husks and whip again. 5. Add the cream cheese to the egg yolks and mix until smooth. 6. Gently fold the egg yolks into the egg white mixture, trying to keep the air in the egg white mixture. 7. Place parchment paper on a baking pan and pour about 7 (depending on desired size) portions/breads on the paper. 8. Optional: Sprinkle the bread with a topping such as sea salt or sunflower seeds before baking. 9. Place in the middle of the oven and bake for about 20-25 minutes, until they are golden brown. 10. Delicious to serve warm with butter and sliced cheese!

Enjoy!

Oopsie bread

What is a LCHF lifestyle

LCHF stands for Low Carb High Fat; in other words, eating limited healthy carbohydrates and lots of healthy fats. LCHF means consuming real homecooked meals made out of quality produce, and it means feeding your body wholesome goodness. This also means removing all sugar and processed foods from your diet.

Some people think that LCHF is a high-protein diet, which is not true. You simply replace the unhealthy carbohydrates (processed foods) with high-quality carbohydrates (vegetables) and replace sauces with homemade sauces made with oil or real butter. You don’t make the portion sizes bigger. You just increase the percentage of fat so that you don’t have to be hungry. It’s that simple.

By following an LCHF lifestyle you are changing your body’s energy source from carbohydrates to fat. All carbohydrates turn into glucose (sugar) in our bodies. This is true for all kinds of carbohydrates - slow carbohydrates (vegetables, nuts etc) and fast carbohydrates (pasta, bread, and rice. When you eat carbohydrates the glucose level in your body increases, which means that the production of insulin (fat storing hormone) increases. The insulin prevents fat burning and stores the extra fat in the fat cells. If you cut down on the carbohydrates your body will need to use fat (the fat you eat and the fat on your body) as an energy source. So in essence, you are a fat burning machine.

You will notice that I haven't used the dreaded "D" word (diet) when describing LCHF. This isn't a diet; LCHF is a lifestyle. It might feel like a diet in the beginning while you start getting use to this new way of eating, but once you start to see and feel the benefits, it will be tough to go back to old habits. I’ve fallen back a couple of times (yes, I’m human) and every time, I’m amazed at how lousy I feel. I immediately get headaches, feel bloated, and become extremely tired. The extra energy you get and how great you feel with LCHF is better than any dessert in the world, including chocolate (and that says a lot!). And you can actually eat desserts following this lifestyle, so you have nothing to lose - except weight!