Lies My Doctor Told Me: Medical Myths That Can Harm Your Health

I just finished reading, Lies My Doctor Told Me: Medical Myths That Can Harm Your Health by K. D. Berry, MD and I loved it! Dr. Berry doesn’t write like a doctor at all, meaning his book is really down to earth. It is an easy read. Not like some of the books that are hard to read with a bunch of medical mumbo-jumbo.

I found myself laughing through the book and I kept wanting to say out loud “I told you so”. Because sometimes I get so frustrated with the backward thinking that people have when they are dieting. But they are following the advice of their well-meaning dietitians and doctors who tell them to count calories or eat a balanced diet.  Rather, than use common sense and realize that if you have done all of that and keep getting fatter than perhaps it isn’t working. It really isn’t rocket science.

The biggest thing that I took from this book is that we all have perfect DNA from our ancestors from over 30 thousand years. If we eat the way we are meant to eat, for the most part, our bodies will take care of themselves and we may even possibly avoid many illnesses.

In this book, Doctor Berry covers several lies that have been told to us in a very honest way. It is mind-boggling to me that many of these lies have absolutely no research or medical facts behind them. It is just simply lies that keep getting past on.

For example, one of the biggest lies that we have been taught is that Milk is good for you. You’ve heard the commercials. “Milk, it does the body good”. No. It doesn’t milk is horrible for adults. And also we think we are doing a good thing for our bones by drinking milk. Again not true. Vitamin D comes from the sun. The sun is good for you. It is healing.

These lies really opened up my mind to the fact that many of our beliefs and the beliefs of doctors offer no real proof or evidence. And many of the lies were created by the food industry. We hear commercials so many times over the years that we actually start to believe them.

The entire point of this book is to empower readers to be in charge of their own health. It is sad that many people simply listen to their doctors and pop pills. Taking medications may not always be the best solution. Sometimes turning an illness around is a simple as changing your diet.

In this book, Dr. Berry empowers readers to take charge of their own health and do the research. Everyone is encouraged to Google each topic. Also, he shares a link where you can dig deep and get some real facts about any topic. And at the end of each chapter, you are given some books that go deeper into each topic.

If you have any sort of health issue, you really owe it to yourself to be a critical thinker and do some of your own research on your health issue and the cause. A great place to start is with this book.


 

 

How to Eat Low Carb for Life, and why you would want to…

Have you ever had a conversation with someone and it just sticks with you for a long time? Last year, I remember running into an old friend who was accompanied by a lady who was obviously struggling with her weight as well as her overall health. She walked with a cane but was having much difficulty. Our mutual friend introduced us and told her a little bit of my story and how I had lost my 60 pounds.

She told me she had been struggling with her weight her entire life and tried everything under the sun to lose the weight. She asked me how I did it and I told her, about how I eat real foods like veggies, meat, cheese, and fats. She had told me that years ago, she also lost something like 40 lbs by eating low carbohydrate diet. (I think she was doing Atkins) Anyhow, she ended up gaining all the weight back. She warned me that I would gain it back too. But what she didn’t realize is that I intended to eat low carb for life. I mean, why in the heck would I ever want to go back to the way I was.

She said that she found when she stopped eating sugar, she lost weight pretty easily. And once she lost the weight and went back to eating normally, she started to gain back the weight.

So I asked her, “What do you mean by eating normally?” She said, “oh you know, I just eat without thinking.” I think what she was trying to say, was that she was eating boxed and processed food like most Americans. Perhaps she even meant fast food.

You see, without even realizing it, she had the secret of long-term weight loss right there. When you eat real food, avoid sugar and enjoy normal fats that come from food, you will be healthier and lose weight. And when you eat processed food which is made by man, you get fat.

There is clearly a difference. And you would think that even though there is a clear difference people would want to eat real food. But the sad thing is that many don’t. People eat fake food every day for many reasons. But the biggest reason is that they don’t take the time to think about what the consequences are for their future. They are too busy rushing around and thinking about other things. The future looks so far away.

And, let’s face it, quitting the consumption of processed foods is difficult for a variety of reasons. Processed foods are often cheaper and taste good. And it is sugar that brings the great taste. And because sugar is so addictive, most folks can’t simply quit. So they just keep enjoying the fake food. And they get fat.

I feel so sad when I see people like that lady above who was morbidly obese. Obesity affects your everyday life and long-term health. It shortens your life. And the frustrating thing is that most people want to be healthy. And many people will start a diet and lose weight, but they almost always gain the weight back.

This is why dieting doesn’t work.  Diets are something temporary. If you want to lose weight and keep it off you need to continue to feed your body real food. I think it’s important to stop looking at eating healthy food as a deprivation. It’s not. Its a gift of nourishment that will keep you healthy and live longer. Real food is like medicine. It can heal your body and improve your health. So it really isn’t just about living longer, It’s about the quality of life!

So how to eat low carb for life?

Start by doing low carb one day at a time. Notice all the amazing changes in your body. This will keep you motivated to keep going. And remember it’s a mindset. Realize you are living a lifestyle not a diet. There is no end date. This is how you eat now.

Amazing things can happen when you give your body what it needs. Many people lose weight, improve their health and live longer. I am one of them. I took my life back. And I feel amazing because of it. I will be eating low carb for life.

 

 

 

Should I Stop Eating Sugar?

This is a question that most everyone has struggled with if they want to lose weight. The question itself is very simple. It’s just a simple question. And it really only requires a yes or no answer. But behind the sentence, there are so many emotions. The person asking the question of themselves will respond in many different ways. And if they are like me, they will come up with many reasons as to why not to give up sugar.

You see, quitting sugar isn’t so simple. Sugar is not just something that adds sweetness to foods that we eat. It is an entire addiction that has affected many people for years.

My personal experience as a sugar addict is that it is nearly impossible to stop eating it unless you are emotionally ready to make the changes needed to stop. Sugar addiction doesn’t always affect our body (at least not right away) but it also affects our mind. We have to make the physical switch (stop eating sugar) and mentally switch to changing our mindset. Changing the mindset takes work, time and effort. But the first step is really in accepting that you are addicted.

I Am Addicted To Sugar

How do you know if you might have a problem with sugar? It is pretty simple really. If you think it would be difficult to give up sugar for any reason, then you probably have a problem with sugar. And by sugar, I mean carbs and foods that have sugar as the first ingredient.

For example pasta, bread, and fruit. Could you give those up? Many people can’t. But they are all very addictive.

How To Not Eat Bread and Stop Bread Cravings

And by the way, if you are overweight, you probably have a problem with sugar.

The answer to “Should I Stop Eating Sugar?” is extremely personal. But to help you decide if you are ready, let’s talk about some of the benefits of kissing sugar goodbye…

  • You will begin feeling better. You will have more energy and will no longer have afternoon crashes.
  • You will lose weight. It is a no-brainer that sugar makes you fat. Eliminate it from the diet and you will get thin.
  • Once cravings diminish, you will have control over what you eat. You will be able to stop binge eating.
  • You will be more satisfied and less hungry. (Sugar is empty calories)
  • You will have better dental checkups and fewer cavities.
  • You will be healthier.
  • You will have better skin.
  • You may be adding years to your life.
  • You could prevent diabetes down the road. Or possibly reverse it as in the case of my boyfriend Brian and our friend Steve. Yes! It can be done!
How the Low Carb, High Fat Lifestyle Rescued Me from My Genetic Curse—Diabetes
Brian’s Low Carb Weight Loss Success

On the other hand, let’s talk about why you may not be ready to quit sugar.

  • It is too hard. This is the number one reason people don’t quit. Because sugar is addictive, it can make you feel crappy when you eliminate it from your diet. You may have a sugar crash where cravings are out of control. It is hard to work through the feeling of sickness often referred to as keto flu.
  • Some people feel like they will be depriving themselves of the taste of sweetness and they may miss out on some of the social things.
  • It will be challenging when your spouse or family still eat carbs and you don’t.
  • Some people think that it is more expensive and more difficult to shop and prepare healthier foods.
  • It takes too much time to get healthy, or learn how to get healthy.
  • “My family won’t eat this way.”
  • I eat out too much to do low carb.

There are many more….but really all of them are excuses, not real reasons. See what I mean. Quitting sugar isn’t about the sugar, it is about the mindset and all the excuses that come with it. If you want to lose weight, I suggest reading everything you can about low carb, high fat. Learn how your body works and why your weight got so physically out of control.

Also, I suggest focusing on your mindset. I highly recommend reading Food Crazy Mind as this book really helps you to zero in on your relationship with food.

So to answer your question, “Should I give up sugar”?

You are the person who walks around in your body. Either you are ready to get healthy or your not.

My top recommended books to help with sugar addiction…

Eat Fat Get Thin Review


Best Electric Egg Cooker 2018

If you are living a low carb, high-fat lifestyle then you probably go through a lot of eggs. Eggs are the perfect food for a keto lifestyle. They are especially healthy if you use fresh free range eggs.

I always have hard boiled eggs on hand for a quick meal or snack. Eggs are also very portable which is great when you are often on the run.

But when I’m home and not in a rush, I like to make soft boiled eggs. They are yummy with just a bit of garlic powder and pink Himalayan salt. I like my yoke just a bit runny. But, unfortunately, my timing isn’t always right and I often overcook them which makes the inside more dry and crumbly.

This is why I like using an electric egg cooker. With an egg cooker, timing is always perfect. So I can enjoy every bite of my soft boiled egg. I can make it as runny as I want.

An electric egg cooker is a great investment and will be used often if you do keto. It can save you a lot of time in the kitchen. And your eggs will turn out perfect every time.

So if you are looking for one, I wanted to suggest for you the one that I think has the best features for the Keto Lifestyle.

Dash Rapid Egg Cooker

    • The dash electric egg cooker cooks up to 6 eggs at a time. You can make soft boiled eggs, hard boiled eggs, omelets, poached eggs or even simple scrambled eggs. The cooker comes with different trays depending on the kind of egg you want. You can easily switch out the trays.
    • The Dash egg cooker makes perfect hard-boiled eggs. They are ready in about 14 minutes and are super easy to peal which make me happy. This is especially important if you want to make deviled eggs and appearance is important to you.  There is nothing worse than having your egg fall apart as you peel it.
    • This egg cooker has an automatic shutoff. It will make a buzzing noise when the eggs are ready and it is a good idea to remove them then if you don’t want them to overcook, for example, a soft boiled egg might get a smidge more cooked than you prefer.
    • Doesn’t take up much space on the counter. And since it is compact it is easy to store away if you want it out of sight.
    • You can cook as few or as many eggs as you want at a time.
    • The plastic parts of this egg cooker are BPA free which is important to a healthy lifestyle. We don’t want to be adding extra chemicals to our diet.
    • This egg cooker has a 1-year warranty.
    • There is a recipe book included.


Dash Deluxe Rapid Egg Cooker

If you want more eggs or you have a bigger family, I suggest the Dash Deluxe Rapid Egg Cooker. This cooker can make up to 12 eggs at a time. This would be perfect for picnics or family get-togethers. You could bring a nice tray of keto deviled eggs with you!

Breaking a Low Carb Weight Loss Plateau

Sometimes when you are losing weight you might experience a plateau or stall in your weight loss. This is normal from time to time. When a weight loss plateau happens it can be frustrating especially if you haven’t hit your goal weight. What happens sometimes with following a low carb diet, the weight drops for a while, even months and then suddenly it is like you hit a brick wall and your weight doesn’t want to move.

The good news is that with a few simple tweaks to what you are doing, you can always break through a low carb plateau and get moving with the weight loss again.

Stress

Stress is probably the number one reason people over 50 see their weight loss stall. What happens is our body wants to protect us when we are stressed so our bodies tend to stop releasing the fat. The best thing to do in this case is to simply relax and not worry so much about the scale.

Eliminating the stress in your life can be helpful. But sometimes it isn’t easy especially if the stress is something created by others or a job. But you can do things that can help you deal with the stress in your life. I like to meditate or simply take a walk. I also find it relaxing to write on my blogs or to read a book. It really is up to you, just try to have some rest and relaxation time in your life.

Eating Too Much

Sometimes after we lose the initial weight we continue to eat the same amount of food as when we were losing weight. But the reality is you will not need to eat as much when you are smaller. By cutting back on your portions you may find that the weight will start to come off again.

Too Many Carbs

Often without being aware of it, you could be adding back more carbs than you realize. It starts with one little addition and the next thing you know, you are knocked out of fat burning. So try to keep your carb intake at 20% or below. For example, I have to really watch how many nuts I eat. They are so yummy and the carbs can add up quickly if I’m not careful. Remember to limit fruit and alcohol as well. They can easily knock you out of ketosis and therefore out of fat loss.

Not Enough Salt

This was a problem for me. I quickly realized that one thing processed food have an abundance of that “real food” doesn’t is sodium. And I was lacking it. So I found that by drinking bone broth every day will help me up my sodium intake. I also do a shot of pickle juice in the morning and at night. I know it probably sounds a little gross, but it does help.

I also like to add pink Himalayan salt to my veggies and meats as it helps to give me more trace minerals like that I may be missing like potassium and magnesium, iron and calcium.

Not Enough Water

This is another one that was hard for me. But you need to drink a lot of water in order to keep your body hydrated. I like to add Stevia Water enhancers to my filtered water. Just by having a bit a flavor I find it is much easier for me to drink more water.

I also make sure I have a cup of hot fresh lemon water daily as a detox.

Not Getting Enough Sleep

I’ve always been a good sleeper, but many folks struggle with getting a good night sleep. Most of the fat burning happens at night when we are sleeping. So it is important to get your full 7 to 9 hours daily.

Eating Too Much Protein

The great thing about a low carb diet is you get to eat lots of proteins but sometimes you can go overboard. so if you notice that you have hit a plateau take a look at how much protein you are eating daily. Just scaling back a bit may get you back into fat loss.

Eat When You’re Hungry

It is important to listen to your body. Those who use glucose for energy need to eat often as they will lose fuel and need more sugar and carbs for energy. But that isn’t the case for those of us who use fat for fuel. It is important to only eat when you feel hungry and stop eating when you are full. You may notice that you might only need one or two meals a day. Sometimes it is easy to get back into old habits of using food as a crutch. The great thing about low carb, high fat is that it is easier to overcome the habit of snacking throughout the day.

Incorporate Intermittent Fasting

Intermittent fasting is something that people have been doing for years. While you are fasting you are giving your body a chance to rest the digestive system. It can be very healing to your body and mind. If it sounds hard then keep in mind your already fast every day. If you eat breakfast then you are actually breaking the fast from the last time you ate the night before. This is why it is called breakfast. You can learn more about intermittent fasting here.

Track Your Ketone Levels

Most people can tell when they are in Ketosis, however, sometimes it is difficult to tell. I like to use ketone strips as a way to check and make sure I am still in ketosis.

A Final comment:

Sometimes our bodies know what is a good weight for us to beat. I started at just under 200 lbs and wanted to get down to 135. I felt like for my height that would be a good weight. My body decided that 144 is my comfortable weight. I have been sitting at this size for the last year and a half. I feel good at this weight. I feel healthy here. So I decided to just listen to my body and be happy with my current weight. That may be your situation as well.

So now it is your turn. What are some of the tricks that you use to push through a weight loss plateau? I would love to hear from you. Just leave a comment below.

 

 

 

 

Food Crazy Mind The Book

Food Crazy Mind: 5 Simple Steps to Stop Mindless Eating and Start a Healthier, Happier Relationship with Food

I love “Food Crazy Mind”. Davina Chessid writes about the most challenging part weight loss and that is a mindset. We are our own worst enemy or should I say our minds are.

Are you a mindless eater? Do you binge eat? Do you eat when you are not even hungry? If you are, you are not alone.
I was a grazer. If a food was there, I would eat it, even if I wasn’t hungry. So if you are a mindless eater, Food Crazy Mind is a book for you.

The Author, Davina Chessid shares her personal experience in a humorous was as she walks her readers through the “5 simple steps to stop mindless eating and start a healthier, happier relationship with food”.

You will love Davina’s writing style. She makes you feel like you are just hanging out with a friend. She writes about her personal experience so you find yourself relating to what she says because you are the same way. And I love this because no one wants to feel like they are the only one struggling with obsessing over food.

STEP 1 Exploring Resistance

This is when we want to make changes, but we end up sabotaging our efforts because the root problem is that we are afraid of change. This step is all about going deep and figuring out why you keep putting off making the changes that are needed. If you can’t figure out why you can’t make a change.

I have to warn you, exploring resistance can be difficult. It is about honesty and truth. Sometimes we believe our own lies and we hide behind our fears. Perhaps we use our fat bodies as a sort of a body armor to protect ourselves. But the bottom line is. We have to figure out why we resist change.

STEP 2 Introducing Mindfulness

Mindfulness is simply observing yourself. It isn’t about making changing tor doing anything different. It is about simply being aware of when you eat, why you eat, how you eat. It’s about being aware of the emotions you are feeling at that moment.

I love this section because you get to sort of play pretend. She suggests that you think back to a time when food was an issue. And put yourself back in that situation but pretend you’re are at your ideal size. In your mind walk yourself through how you might feel and act when you are your future healthier self.


STEP 3 Looking at Feelings

This section is about the reality that most of us who have struggled to lose weight often don’t eat because we are hungry. We eat for other reasons. Looking back I realize I actually eat my feelings. I was an emotional eater. And I will always be. But being aware of it gave me control over food.

It’s about taking time to think before you eat. It’s about just taking a few minutes to ask what you are feeling before you eat.


STEP 4 The Power of Habit

Change can be difficult, but once you make changes for the better and repeat it enough that it becomes a habit, it sort of becomes automatic. You almost don’t even need to think about it anymore.

However, changing a bad habit can be difficult as you have been doing it for a while. But in this section, the author gives many ideas and suggestions to help anyone get control and change their habits and over time, their relationship with food.

STEP 5 The Significance of Self Image

This is all about learning to love yourself for who you are. The development of self Esteem while losing weight is really tough.

I know because I spent many months working on pulling back all the layers and realizing that I am perfect just the way I am. I wrote an entire post about the development of self Esteem while losing weight. It is tough but so empowering. It is the final step to releasing the hold that food has on you.

This final step is about changing your thinking and introducing positive self-talk and changing your self-image.

I recommend this book to anyone who struggles with control. It will help you understand why you do the “crazy” things you do when it comes to food. The most important thing is to understand you are never alone.


 

 

What is a Keto Flu and How Long Does It Last?

If you have been researching a Low Carb, High Fat diet also known as a Ketogenic diet, you have probably heard about the Keto Flu. But what is a Keto Flu and how long does it actually last?

The Keto Flu are flu-like symptoms that people often get when they switch over from a highly processed diet to a low carb diet that includes lots of fats. A Keto Flu is the feeling of being sick. Everyone is a bit different. for me, I had a huge headache and I felt weak and irritable. I was very grouchy for several days. My boyfriend, Brian, on the other hand, didn’t have any symptoms at all.

 

Here are some symptoms of the Keto Flu:

  • feeling tired
  • feeling sick to your stomach
  • feeling dizzy or lightheaded
  • cravings for sweets or carbs
  • leg cramps
  • nausea
  • Nausea
  • irritability

You see, when someone who has been eating a diet full of carbs, sugar, and other processed foods and they suddenly start eating healthy their body doesn’t quite know what to you. It sort of goes into shock. Keep in mind, you are totally changing the way your body processes food. Before your body was a glucose burner and used sugar and carbs for fuel. Now body will become a fat burner and will use ketones for energy. And so your body reacts by going through a sort of withdrawal. It is a normal reaction to the change in the way you are eating.

You see sugar is very addictive, just like alcohol or other drugs. So it only makes sense that the withdrawal would be very similar to what alcoholics go through when they quit alcohol. I was a big-time sugar addict and when I went off the carbs, I literally was sick for 2 weeks. I felt awful for about 3 days. The other days I just felt a little off and sluggish. So in short, the keto flu can last anywhere from 4 to 14 days. I think it really depends on how quickly your switch over your diet.

It is very important to make sure you are drinking a lot of water and you are getting enough electrolytes as your body will lose these since your body will be producing less insulin. So it is important to use more salt. You can add it to your food or drinks. Drinking bone broth is another effective way to increase electrolytes.


I also suggest trying some hot lemon water as a way to help you drink more water. Hot fresh lemon water helps to cleans your system and it really good for your skin.

It is also important to make sure you are getting some extra Magnesium, Calcium, and Potassium. You can do this simply by eating plenty of leafy green veggies, nuts, avocado or Salman. Or you can add a green powder like Keto Perfect Greens.

The good news is once you are in ketosis you will begin to feel amazing.  Most people can tell when they are in ketosis because they feel amazing. Cravings are gone and you have incredible energy. However, if you are not sure, you can always use Keto Test Strips to test your urine and see if you are in ketosis. All you do is pee on the strip and it will let you know if you are in ketosis or not. I used these a lot in the beginning. Now I can pretty much tell by how I feel.

I hope this answers all of the questions out there about the keto flu. The most important thing to know is that the Keto flu doesn’t last very long and it is worth it knowing you are turning your body into a fat burning machine and you are going to be much healthier.

How to Eat Healthy to Lose Weight

processed food

My biggest frustration with wanting to eat healthy and lose weight was that even though I ate healthy, I was still gaining weight. But once I started eating Low Carb I realized that I was eating healthy for the most part. The problem though was that although I ate healthily, I also ate processed foods. And those process foods were what was killing me.

When you eat processed food, your body releases glucose and insulin. When this happens, it is almost impossible to lose weight. And this could be the start of other problems like cancer, diabetes as well as other health issues. So really the easiest thing to do if you want to be healthy is to stop eating processed foods and start eating healthy foods.

When you eat a healthy diet that is very low in carbs and processed food, and very high in healthy fats, proteins, veggies and fruits and less crap you will notice amazing things happen. Your skin looks better. You feel better. You lose weight if you need to lose weight. Many people are able to reverse their diabetes. That was true with my boyfriend, Brian. He reversed his diabetes and in no longer on medications. More importantly, he added years to his life. As for me, I lost 60 pounds and I feel amazing.

You can read Brians story here.

Eating healthy is actually pretty easy to figure out. I mean we all know what we need to eat and what is healthy. The problem with eating healthy in America these days is that there really aren’t many healthy options. When you walk in the grocery store, for example, 90% of the food available is processed. It is really frustrating.

Learning what to eat to be healthy is the easy part. And actually eating those healthy foods is pretty easy as well. You simply add those foods to your diet.

The difficult part is eliminating the high sugar foods and the processed foods. Why? Because sugar is extremely addictive. As a sugar addict, I can tell you it was one of the hardest things that I have done.

But really it is about mindset. You need to decide how important your health is to you. You need to ask yourself what will happen if you continue to eat the same way you have been eating. Yes, you will feel deprived. Get over it! Living and breathing are more important than eating chips and ice cream. At least to me, it was. I want to live and be on this earth and enjoy my family. This is way more important than crap food.

What to Eat To Be Healthy and Lose Weight (the common sense list)

  1. Eat Real Food

Ha Ha! Now that is a short list. But really it is that simple. When you eat real food you will naturally get healthy. Real food is foods that come from creatures created by God. Or food that comes from the earth or sky or water. So real food is meat, fats, fish, veggies, and fruit. Real food doesn’t come with a label.

Also, try to keep to organic fruits and veggies if possible. This will help eliminate some of the GMO’s and pesticides. (why would you want to put that crap in your body?)

What NOT to Eat to Be Healthy and Lose Weight

  1. Shop the Parimider. The easiest thing to do is to shop the perimeter of the grocery store. This is where you will find real food. Most of the processed crap in the middle isles.
  2. If there is no label it is most likely real food. For example, an apple will not have a label on it. It was simply picked off of a tree.
  3. Read the Label of Packaged foods. If there are ingredients that you can’t pronounce and don’t know what they are, don’t eat it. Seriously, you don’t need it. It could end up making you sick down the road. Real food will only have 1 or 2 ingredients, for example, real butter may have cream and salt. Two ingredients.
  4. Avoid foods that have added sugar.

If you really want to eat healthily and lose weight, you really should consider a low carb high fat diet. It really can change your life.

What has been your experience, success, and challenges of eating healthy? Please leave a comment below.


What are Fat Bombs for Keto?

baconIf you have been researching or doing a low carb, high-fat diet, you probably have heard some people mention fat bombs. And you may have wondered exactly what are Keto fat bombs? A keto fat bomb is simply a quick snack that consists of mainly fat and little to no carbs. They are typically made with real butter, nut butter, cream cheese or coconut oil.

The reason why people lose weight with a low carb diet is that they are using ketones rather than glucose to burn fat. This is why it is called a Keto Diet. You can read more about a ketogenic diet here.

Many people find that when they are new to a keto diet, they feel the need to snack. And it makes sense because when most of us ate a typical American diet which was full of sugar and carbs, we had the need to snack because we would often feel more.

You will find with a keto diet that cravings diminish. But having some keto fat bombs on hand can make it easier in the beginning. And even those of us who have been doing keto for years enjoy a quick snack once in a while. Sometimes, I realize that I’m not getting enough fat so a fat bomb is helpful.

Fat bombs are highly popular when it comes to a ketogenic diet. If you do a google search for fat bomb recipes over 745 thousand results come up! Now that is a lot.

My favorite sort of fat bomb is simply to make a batch of cheese chips. They are super easy to make and simply melted cheese. You bake them until they are well done and nice a crispy.

Or as an option, you can also buy cheese chips at your local store. Just check the label and make sure that the only ingredient is cheese.

My other favorite fat bomb is to simply bake some bacon. I like to take some thick bacon and cook it in the oven until it is nice and crispy. I use a 350-degree oven and let my bacon cook for about 30 minutes or so. Once it is cooked down, I keep it in the refrigerator for a quick snack when needed. I also like to break up my bacon and add it to salads.

Now that low carb, high fat is becoming more popular there are also lots of fat bombs available to buy online. And there are thousands of fat bomb recipes books available online as well as recipes.


Most fat bombs are very easy to make and usually only use a couple of ingredients.

For example, These FBOMB Fat Bombs are simply nut-butters. My favorite is the macadamia and pecan nut because those nuts have the lowest carbs. Nuts have a lot of fat in them so they are perfect for a keto diet. There is also a chocolate one for those who like the taste of chocolate. These fat bombs are great for those who are on the run and need something that is easy and not messy to eat.

Now you know what a keto fat bomb is you probably want to find out how to make some of your own. Here are some of the best books with delicious fat bombs that are super easy to make.

24 Keto Fat Bombs That Will Satisfy Your Hunger

One of the people who I follow and learn new things from is Dr. Josh Axe. He is a certified doctor of natural medicine and offers excellent advice on health, nutrition, and exercise in general. I have learned so much from reading his website posts. If you are looking to get healthier, you really need to check out his website here.

Dr. Axe has a yummy list of his favorite Fat Bombs and, let me tell you they sure as heck sound wonderful. I can’t wait to try out the almond joy fat bomb. I like that he has a variety of both sweet (more like candy) but also savory fat bombs, include an avocado egg fat bomb.

A Year of Fat Bombs:  52 Seasonal Sweet & Savory Recipes

If you want to try a different flavor of fat bombs each day of the week then this book is for you. It has 52 different recipes. The recipes are geared toward the different flavors for the different seasons and times of the year. So in the fall, you may want pumpkin flavored fat bombs yet it the spring and nice lemon flavor may suit your fancy.

I love chocolate fat bombs!

For me, I tend to go for anything that has chocolate in it. Chocolate just seems to make everything taste great. And by the way, you may not know this, but chocolate is a really great option as a snack on a low carb diet. Try to choose the chocolate that is higher in cacao. The higher in cocoa the less sugar. I choose 86% cocoa bars. But keep in mind, if you are used to milk chocolate, which is very high in sugar, this will be a bit bitter for you. But you can get used to it and learn to love it like I do.

Regardless of your liking, you will be sure to find several recipes that you will love to make and eat year round.

What kind of fatbomb do you think you would enjoy? Have you made fat bombs before? What kind did you make? Please share below!

The Development of Self Esteem​ While Losing Weight

Developing one’s self-esteem is the most difficult part of losing weight and getting healthy. I know because I am still working on changing the way I see myself even though I lost my 60 pounds over 2 years ago.

It takes time to change your thinking. But the development of one’s self-image is probably the most important thing when it comes to keeping the weight off in the long run. I learned that my mind had to change as I was losing weight. I had to change the image of myself in my mind. And most importantly I had to learn to love myself and accept myself for who I am.

I quickly learned through the process of losing weight and getting healthy that as my boy shrunk, my self-image grew. And sometimes when it grew, it was challenging. Because your “old” thinking wants to stop you in your tracks.

I had to learn to control my thoughts and slowly change how I saw myself. Here are some of the strategies I used to overcome some of the challenges.

Negative Thoughts Will Sabotage Your Efforts

If you are unhappy with your weight or if you have struggled with weight loss in the past then I’m sure you can relate to the fact that negative thoughts will stop any efforts of success. As I was losing weight in the beginning, I quickly realized that old negative thinking didn’t work for me anymore. Because when I had negative thinking I would sabotage my efforts.

Here’s what I mean. It is almost as if I would have this other person in my head trying to persuade me to eat something that I knew I didn’t need or wasn’t even hungry for. I would have thoughts urging me to just go ahead and do it. On the outside, I seemed to have so much control, yet in my head all I thought about was food.

It wasn’t until I changed my thinking that my weight loss efforts became easier. Here are some of the things I did to combat the negative thinking I had.

Ask, Is That True?

This simple question helped me so much. For example, I would try to convince myself that I couldn’t say no to cake if it was offered. But the truth is, yes I could. I realized that I am the person who makes decisions about what goes in my mouth. It was about me being in control. I’m in control of what I eat, rather than the food controlling me. When I started asking myself if a thought is true, I started to gain power. And in gaining power, my self-image began to change.

I also started using affirmations. An affirmation is simply a true statement. I would repeat these statements to myself daily. I would do it even if I didn’t totally believe them in the beginning. Over time, I began to realize these affirmations were true. I changed my thinking and my self-image began to change. My favorite affirmation was “Every day, In every way, I am getting better and better”. This was written by a man named Emile Coue. He believed that many mental illnesses could be healed by changing your thoughts.

When you repeat an affirmation several times a day, after a while, you begin to believe it yourself.

I Learned to Love Myself

This was really hard but it was very empowering. I learned to look deep inside. I looked at who I was and I found a very loving, kind and generous person. I realized that my body and skin is simply my shell. It isn’t who I am. I am the beautiful spirit inside.

With that said, I also knew that if I wanted to be around and on this earth longer, I had to change my body and be good to it so it would be around longer. It is as if I separated myself from my body. And through loving myself (soul) I learned to love my body and be good to it. This was key in helping me to want to eat healthily and not let negative thoughts get me off track. And so this brings me to the next part which is to be comfortable in my own skin regardless of where I was in my weight loss.

I Learned to Get Comfortable in My New Skin

In the past, I would avoid looking at myself in the mirror. I would not wear the most attractive clothes. I would often put myself in the background. I would avoid being the center of attention. I learned that I needed to learn to love my body. This body regardless of how imperfect it is, it is the only one I have. And really that sort of makes it perfect. God gave this body only to me and no one else. So I decided to love it and treat it the way it deserved to be treated. I started to treat myself to bubble baths and wonderful smelly lotions that made me feel good. I also started to change how I dressed. I will never forget the first time I put on a pair of skinny jeans and was amazed at how great I looked and how I felt inside. I felt sexy.

I Focused On My Health

Losing the weight was not just about how I looked. Actually, it was mainly about my health. Focusing on my health was an important part of me changing my self-image too. I want to live and more importantly, have a good quality of life. I want to feel good every day. So rather than thinking about the scale and the weight loss, I focused on my health and I was proud of myself for taking my life back. I realized that my quality of life was in my hands.

Stop Making Excuses

And this brings me to my last point which is to throw away all of the excuses. I had to be completely honest with myself. My being fat was ultimately and completely my fault. I am the boss of my body. I am the one who ate the food and created my own reality. It is sad but true. But once I had this incredible honesty, I learned to throw away all of the excused.

My weight gain had nothing to do with my jeans or the fact that I was poor and couldn’t afford healthy foods. I am the one who decides my health and wellness. I decided to take my life back and be healthy. I didn’t have all the knowledge and tools, but I made the effort to find the what I needed.

I found that when I stopped making excuses and focused on the development of self-esteem I got the most amazing power and losing weight was much less challenging. If I can change my thinking, you can too.