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Food allergy guide and meal plans

What You Didn’t Know About The Keto Lifestyle

Keto diet concept. Ketogenic diet food. Balanced low carb food background. Vegetables, fish, meat, cheese, nuts, seeds on wooden background. top view

May 15, 2020 //  by Marian Mitchell//  Leave a Comment

Forget every other dieting plan you’ve ever heard. If they treated carbs like any other normal food, they were lying to you. The ketogenic diet specifically targets carbs because it turns out that fat doesn’t make you fat, carbs do. Think about it, we convert everything we eat into fat. Fat is just stored energy our body uses when it needs it. So consuming fat, in fries, chips, butter, and meat isn’t as harmful as you thought. In fact, it’s a kind of ready-to-use energy. The word ‘complex’ only comes before carbs in the dieting world. Complex carbs mean they are tough to break down in order to store and use. So they sit on your body long-term. 

Breakfast is your first love

The reason why you only need a small bowl of cereal to feel full and raring to go is that most cereals are just carbs and sugar. You have a short-term and long-term boost. But, as we discussed, carbs tend to sit in your fat stores for a whole lot longer than anything else. You will learn to love breakfast again when you are eating keto dishes such as…

  • Greek yogurt and berries. It’s healthy fats, mixed with natural sugars. Short and medium-burning energy will more than happily get you to lunchtime.
  • Eggs and bacon: The classic never ceases to disappoint. Protein and fat from both the eggs and bacon, mean you get muscle-healing properties and medium-burning energy in one meal. Go on, have an extra ration!
  • Cheesy vegetable bake: it’s as good as you’re imagining it. Red onions, courgettes, red bell pepper, broccoli, sweetcorn and mushrooms, bathed in a hard cheese mix of cheddar and pecorino. You will fall in love with the keto breakfast with these options.

A little boost can help

Some people find that they hit a plateau with the keto diet. Like most things, your body becomes used to it and then your normal keto diet techniques start to become less effective. Thankfully, you can pair your meals with supplements specifically designed to gear your body towards fat burning. These are just some of the keto supplement reviews which you should take a few minutes to read. One of the products is called Keto Bodytone and it tells your body to instantly turn stored fat cells into usable energy instead of storing it. If you are properly sticking to a keto diet, your body will already be in the mood to use fat stores for energy, but this supplement will push it over the edge if you feel it’s stalling in speed and consistency.

What is missing out on?

The keto diet allows you to eat fried chicken, cheesy vegetable bakes, plenty of fatty steaks, all the avocado guacamole and salsa you want, along with smoked salmon, lamb stew, omelets, chicken parmesans, and barbecue ribs. What are you really missing out on? This diet is so easy to follow because you can still eat 90% of what you deem your guilty pleasures. Just stay away or control your carb intake and you’re on the home stretch to real weight loss.

You can take some supplements with the keto diet to tell your body to focus on burning fat instead of storing it. You can also have lots of fatty breakfast dishes instead of boring old cereal. What’s not to love?

Category: UncategorizedTag: keto

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
There's nothing that can compare to a snow day off There's nothing that can compare to a snow day off the beaten path. I love owning a #landcruiser so we can have these adventures.
We are having some beautiful winter weather this w We are having some beautiful winter weather this weekend and I'm stoked! Not only do we need the rain and snow (up north), I get to snuggle in and have enjoy comforting soup! 

I like to use bone broth as my base since it's pretty much liquid gold when it comes to health, then load up the herbs for flavor and their medicinal properties, then add veggies, chicken, and sometimes gluten free noodles. My family prefers less veggies and more noodles than I do so I often make two batches. Are you willing to do two batches of a similar meal to make everyone happy?
There comes a time when your patient load is full, There comes a time when your patient load is full, your running a practice full time, and just don't have the time to give to high-need patients that you used to.

Even though you have the coaching skills, there just isn't enough time. You don't have to overwork yourself or tell the patients to read the handouts again. Instead, you have a couple of options to improve patient success rate and their satisfaction with your care.

#1: Partner with a Health Coach. A health coach can be an invaluable asset to complement your practice. A good one can ensure your patients are clear on the why behind the treatment plan and guide them in implementing it successfully into their lives. I've talked with a lot of ND's and I know that there are a lot of coaches out there who just can't coach to the level you need for your patients. Everyone has their specialty and finding a coach that is able to follow your treatment plan correctly is a challenge. We are out there!
#2 Offer an Online Coaching Program. You can develop this yourself or you can become an affiliate to programs. Becoming an affiliate is nice because you don't have to put the hours into creating your own course and you make a supplemental income while providing patients with the support they need.

Having partnered with ND's for over 7 years, I have seen firsthand how beneficial a coach and online coaching programs are to their practices. It gives them more time to be the doctor and business owner while knowing their patients are following the treatment plan and getting better quickly, with less frustration. This past year I created an affiliate program for not only my ND partners but all ND's to be able to share with their patients directly from their websites. Everyone is happy, especially the patients. If you haven't yet, head to the link in my bio to learn more about my Coaching Programs available for your patients!
~Marian
Quiche's are an easy way to create a breakfast for Quiche's are an easy way to create a breakfast for the week that is sustaining, delicious, and healthy all at the same time.

I like to use sweet potatoes as my crust, then I add in sauteed veggies like mushrooms, bell peppers, onion, and garlic with precooked bacon or sausage, and if I'm feeling indulgent, some goat cheese along with salt, pepper, and herbs.

The cheese and sausage help keep the texture from getting dry when reheating. However, you can always top with salsa or avocado to help with that as well. This recipe can be found on my YouTube channel, Thrive Gluten Free.
First camping trip of 2021! ❤️ Shooting practi First camping trip of 2021! ❤️ Shooting practice, fire making with flint and steel, beef stew, and great views.
A low-mold diet is only complicated if you make it A low-mold diet is only complicated if you make it complicated. When you are clear on the basics, you can start making it work for you from there.

If you can't wrap your head around it, I have a meal plan and online coaching program that can help give you the jumpstart and tips you need to make it work. I also help you transition off the diet and back into a normal healthy eating lifestyle at the end of the 3 months! Learn more here: https://www.roadtolivingwhole.com/low-mold-diet-guide-meal-plan/

*the link is also in my bio
Working from home have you more sedentary than eve Working from home have you more sedentary than ever? You aren't alone!

I'm hearing this from friends and clients alike. They used to get at least 6000 steps in a day and now they are lucky if they get 2000. They are having more hip and back pain too. At the office the bathroom is a lot further away, we had meetings to walk to, lunches, etc. Now literally everything is often on the computer. How does one build movement into your day when there isn't much room to do so? I have a couple of suggestions:

1. Take a 10 minute break every hour or between tasks. Go for a quick walk around your building, do some stretches, go refill your water, do a quick HIIT workout, just get up out of the chair and give your eyes a break. This micro breaks will not only improve your physical wellness, they actually help you be more productive too!
2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
Spaghetti squash is a great low calorie and nutrie Spaghetti squash is a great low calorie and nutrient dense pasta replacement. It does have a different, sweet flavor that I prefer to pair with a mild spicy sausage or spicy marinara sauce versus pesto or other sweeter sauce.

This quick dinner is just a couple of chicken or pork sausage cooked in the pot with olive oil and garlic, then add in kale and basil leaves plus a couple of cups of cooked and shredded spaghetti squash topped with salt to taste. It's a regular during the fall and winter months. 

You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
Healthy fats don't make you fat. Fat has been dem Healthy fats don't make you fat.

Fat has been demonized for years. The popularity of the ketogenic diet has brought it back into fashion, but there's still an innate pull to avoid it.

Did you know that studies since the 1950's have consistently shown that a diet higher in fat and lower in carbs (not ketogenic levels) reduces your appetite while also keeping you satiated? Also, those who eat this way consume 300-600 calories less per day without feeling hungry? Pretty dang cool.

Healthy animal fats are also one of the few sources of nutrients necessary to support the immune system including vitamins, A, D, E, and K2. 

Healthy fats include:
Butter (from pastured animals)
Egg yolks
Fatty fish
Coconut flesh and oil
Olives and olive oil
Avocado and avocado oil
Nuts, seeds, and their butters
Lard and tallow from pastured animals

I like to enjoy 1-2 servings per meal to keep me satiated all day long.
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