My Keto Spot

Whipped Coffee! Join the latest coffee trend! Click the picture above to check out my TikTok for more visuals on making this frothy coffee! This is easy peasy to make to make and you likely have the ingredients already! Ingredients: 2 tbsp Hot water 2 tbsp Instant coffee - this is my fav for decaf and fav for regular 2 tbsp Granulated sweetener - I like using Pyure Side note: I made mine using only 1 tbsp of Pyure and it still worked! So, adjust sweetener to taste. Directions: 1. Combine all ingredients - I would use a small bowl or mug that is not very wide 2. Whisk whisk whisk! Or you can use a hand held frother like me - I have this one  If you are doing this manually, you will get a arm workout! It will be ready once it starts to form stiff peaks. 3. Pour your frothy coffee over your favorite milk with ice, and enjoy! Have fun with it! Feel free to add cacao powder or other flavors!

Chicken and bacon?? Sign me up! This recipe is easy to throw together without much effort! I used this for my lunch meal preps for the week. I steamed some broccoli while the chicken was in the oven and in no time my lunches were done! Ingredients: 2.5 lbs skinless, boneless chicken thighs (I had 7 thighs) 14 strips of bacon 1 tsp Salt 1 tsp Pepper 1/2 tsp Garlic 1/2 tsp Parsley 1/3 cup Lakanto golden Directions: 1. Preheat your oven to 425° F 2. In a bowl, whisk together the seasonings and brown sugar substitute (feel free to use more or less, depending on your preferences) 3. Season each thigh using about 1/2 of the seasoning mix you created - I throw the thigh in the bowl and give it a good rub on all sides. 4. Wrap each thigh in bacon strips - I use 2 strips per thigh, you could use just 1 or more 5. Season your bacon wrapped chicken in the remaining seasoning mix 6. Put your now seasoned, wrapped chicken onto your baking sheet 7. Bake approxi...

Being Keto should not keep you from going out to eat! I was at a conference recently in Anaheim, just minutes away from Disneyland! The group I was with decided to go out for dinner and they chose Roscoe's. They were concerned about my dietary preferences and offered to go elsewhere instead. If you don't know, Roscoe's is known for delicious fried chicken and scrumptious waffles. Googling this place, you'll see there are not many low carb/keto options, but you can stay keto and eat here! I am always up for the challenge of finding something to eat, wherever I go, so we went to Roscoe's. Even our table was super sticky from all of the delicious syrup going around.  I stared at the menu for a bit and settled on the Chef salad with ranch. It was good, and the chicken was great! I had the smell of fresh, warm, delicious waffles surrounding me, and even that did not make me regret my decision of sticking with a low carb option. If you want an...

Keto/ low carb easy peasy flourless mug cake! In the evening when I'm ready for dessert, I want something yummy and low effort! If you're like me, then this mug cake is for you! The ingredients you likely have in your pantry already! So really, you just need to have about 2 minutes to spare. Ingredients: 2 tablespoons Almond Butter 1/4 teaspoon Baking powder 1/2 tablespoon Pyure (really any sweetener, and to your liking) 1 large Egg Directions: 1. Add all ingredients to your mug or ramekin. 2. Mix! Mix! Mix! I use a fork to really mix it all together. If you don't mix well, you will end up with a layer of scrambled egg. 3. Microwave for 60 seconds. 4. Let cool for a few seconds and enjoy! I like to transfer mine to a plate, just place your mug upside down over your plate. Don't forget yummy toppings! My favorite toppings: Lily's chocolate chips , ALL of the whipped cream, fresh berries, and Walden Farms pan...

When you are doing keto you can have your cake and eat it too! Nowadays there are several options for keto and low carb cakes. There are mixes you can take home and whip up in a jiffy or you can make one from scratch at home.  I enjoy the convenience of being able to pick up this mix at my local health food store and being able to have an easy cake whenever I want! I picked up this Swerve Cake Mix at my local Clark's Nutrition for $7.19. Pretty good price for something that is low carb and convenient! How easy is it to make? Super duper easy peasy! I obviously had to complicate it by using coconut oil that I partially melted, so once I was whisking everything together, it was a bit hard. The directions don't specify a type of oil to use, if you don't like the taste of coconut then you definitely want to use something else. All you need to have at home is some type of oil, water, vanilla, and eggs! You whisk it all together and then put it in your prepared pan. ...

It's the most wonderful  hectic time of the year! Some days I will put in the effort to make things from scratch and other days I just need something easy peasy. On my shopping trip to Clark's Nutrition today (my local health food store), I picked up this muffin mix for $7.69!   The directions were easy to follow! It didn't take much effort to get them going.  I used a hand mixer for each of the steps. I also used butter instead of the suggested coconut oil.  I used my ice cream scoop to fill up my muffin tins and left them in the oven for 12 minutes. There were 12 servings for this package and 1g net carb per serving. So, each of these muffins is 1g net carb! Pretty awesome if you're counting carbs! Time - super fast! I spent about 20 minutes form beginning to end. Texture - they were nice and fluffy, not super dense like other mixes. Taste - did not have an intense blueberry flavor, but did not have any funky after taste either. Overal...

Some quick tips! 1. Take your measurements and pictures then, throw out the scale. 2. Drink lots of water! 3. Don't forget to replenish your electrolytes or you will feel awful...headaches, cramps, palpitations 4. Try to get some good quality sleep each night. 5. Good mental health is important! High levels of stress will raise cortisol levels and make it harder to lose weight. 6. Plan ahead. Meal prep or at least have your snacks ready to go. 7. Track your carbs! People emphasize 20g of net carbs, but realistically you will need to find your magic number. Every body is different. 8. Remember this is a journey and you will not magically lose a ridiculous amount of weight overnight. It's a process.

Welcome back to snack time! There is a part one of the snack list , in case you missed it. If you click the product name (In Blue), you will be redirected to the product on Amazon, to make your shopping easier! 1. I scream, you scream, we all scream for Ice Cream! I am not a huge fan of the protein ice creams, so I had to dig a little deeper. I found this Rebel Creamery ice cream at my local Baron's and Clark's, so I only buy this brand now.  I like having all of the options! My favorite so far has been the strawberry flavor and the runner up would be the peanut butter fudge. 2. I LOVE BREAD! When I am in a bread mood (all the time!), I like to snack on these Smart Cakes . I usually buy directly from the company when they have sales. I usually stock up and store them in the freezer. They freeze and defrost well! My all time favorite flavor has been the lemon and my least favorite is probably the chocolate. 3. Cooookies! My go to are the Quest Protein cookies because yo...

We've made it to champurrado and tamale season! I love champurrado, but it's so carb loaded! So, I bring you an alternative! Stay tuned for a keto tamale recipe! Keto champurrado! *woooh* The recipe is pretty simple and you likely have all of the ingredients already. In my photos I doubled the recipe so I would have enough for now and later! Ingredients: 1 1/2 cups Water 1 cup Almond Milk 1 cup Heavy cream or half n half 2 tablespoons Coconut flour 2 tablespoons Cocoa (unsweetened) 1/2 teaspoon Xanthan gum 1/2 cup Pyure (or your preferred sweetener) 1 stick Cinnamon Need unique and simple ideas to start your own business or side hustle and generate extra income?. DZentrepreneur.com has hundreds of free ideas for you.  Instructions: 1. Bring the water and cinnamon stick to a boil. Leave at about medium heat for approximately 10 minutes. The goal is to start seeing a reddish tint in your water and you should start to smell the cinnamon. 2. Add th...

During my carb life, bread was life! A freshly made bolillo would have made my day back then. So, I still love bread and have been on a quest to find something great. If you're looking for an amazing bread, sorry this isn't it. But it is okay and super easy to make! This specific recipe has some spice to it, so feel free to use more or less depending on your preferences! Ingredients: Dry: 1/2 cup Coconut flour 1 teaspoon Ground cinnamon 1/2 teaspoon Pumpkin pie spice 1/4 teaspoon Salt 1/4 teaspoon Baking powder 2 tablespoons Pyure (or your go to sweetener) 4 tablespoons Monkfruit golden (or a different brown sugar substitute or more of your go to sweetener) Wet: 7 Large eggs 1/2 teaspoon Vanilla extract 4 tablespoons Heavy whipping cream 1/2 cup Butter (melted or softened) Instructions: 1. Preheat the oven to 355° F. 2. Add some parchment paper to your loaf pan, so your loaf will be easy to remove once it's done. 3. In a large bowl beat...

Snack time! We all need snacks at some point and when I'm busy I don't want to make my snacks. So, here are my favorite snacks you can buy in store or online! If you're super strict with ingredients, then you may want to skip some of these options.  These are not in a specific order! If you want to buy them, the product name is linked to amazon, to make your shopping easier! Click the name and you'll be redirected to buy it.  1. I love chips! Tortilla chips with salsa, guacamole, nacho cheese, or by themselves. I was addicted! I still am haha These are my go to low carb chips and they come in different flavors! Quest Tortilla Chips - I stick to the nacho cheese and chili flavors.  2. Staying on the crunch train! I love my crunchy snacks! These little crunch balls come in different flavors - my favorite has been the pizza and strawberries and cream! If you like crunch, you'll enjoy these. Protein Crisps 3. If you are a salt and vinegar person li...

Throughout the weight loss journey (yes, it’s a journey!), people around me started to notice. The questions I was asked the most were “ How did you do it? ” and “ What is the secret ?”  Well today I am sharing my secrets with you! I’m NOT here to tell you to buy some detox crap for a low payment of $49.99 and *BAM* magical weight loss overnight.  PSA that stuff doesn’t work!  Do remember I am a full time science teacher and not a licensed medical professional, so I am just sharing what helped me and not providing medical advice. In the summer of 2016 I was at my heaviest, at this point I struggled to breathe and just move around in general. I struggled to sit comfortably in the driver’s seat (short legs, big belly...hard to squeeze in there and reach the pedals!), I didn’t fit in standard airplane seats, forget shopping at a “regular” clothing store, and cue all of the judgmental looks whenever I would dare go out to eat somewhere. Frankly, I was misera...

Best keto food Having difficulties on choosing the best keto foods? The answer is quite simple! The keto diet should be made up of a variety of healthy fat sources coming from fatty meats, eggs, high-fat dairy and oils. Along with leafy green vegetables, low carb veggies and fruits. Here are the main keto foods you should be including in your diet! EGGS Eggs are because they are nutrient dense and packed full of healthy fats and a good amount of protein! These a great for Keto! FATTY MEATS Your primary sources of meat should be from fatty sources like ground beef, lamb, salmon, bacon, pork and some chicken. HIGH FAT DAIRY You should be getting your dairy from high-fat sources such as butter, full-fat version cheese, and heavy creams. LOW CARB VEGGIES Your vegetables should be coming from low-carb veggies like broccoli, cauliflower, asparagus, and leafy green vegetables like kale, spinach, and chard. These vegetables are very micro nutrient de...

Chicen Bacon And Ranch Salad Low Carb. Hundreds of options at Subway but not very Keto friendly, living Keto could be difficult in this modern society, here is what you do to keep it Keto at Subway. ORDER Chicken Bacon Ranch Salad as it comes on the menu. 540 calories, 40 fat, 32 protein, 11g net carbs and 15g total carbs Check out there other salad options as well, keep it simple with meat, cheese, and lots of veggies! And always aim for under 15g net carb as a general rule!

In-N-Out protein stile burger. So you're headed to In-and-Out Burger but want to order something to keep it keto? This is what you do. ORDER A Cheeseburger " Protein Style " (this substitutes the bun with a lettuce wrap instead). 330 Calories, 25g Fat, 18g Protein, and 8g Net Carbs, 11g Total Carbs. Skip the sodas and add a bottle of water is that simple.

Herbed Balsamic Chicken. Ingredients: 1/2 cup balsamic vinegar 3 tablespoons extra virgin olive oil 1 tablespoon minced fresh basil 1 tablespoon minced fresh chives 2 teaspoons grated lemon peel 1 garlic clove, minced 3/4 teaspoon salt 1/4 teaspoon pepper 6 boneless skinless chicken thighs (1-1/2 pounds) Directions: Whisk together all ingredients except chicken. In a bowl, toss chicken with 1/3 cup vinegar mixture; let stand 10 minutes. Grill chicken, covered, over medium heat or broil 4 in. from heat until a thermometer reads 170°, 6-8 minutes per side. Drizzle with remaining vinegar mixture before serving. Nutrition facts: 1 chicken thigh with 2 teaspoons sauce: 245 calories, 15g fat (3g saturated fat), 76mg cholesterol, 358mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.