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Year: 2018

It’s Way Easier (And More Delicious!) To Make A Work-Friendly Keto Lunch Than You Thought. Here’s How

While many people are sold on the benefits of a keto diet, from treating epilepsy to helping with weight loss, they’re stymied when faced with the question of actually incorporating it into their lives. That’s where Stephanie Pedersen, author of Keto Lunches: Grab-and-Go, Make-Ahead Recipes for High-Power, Low-Carb Midday Meals, comes in. Her new book is chock-full of easy keto dishes that you can make ahead of time—and according to her, people are often overcomplicating the keto cooking process.

“The keto diet is based on food you eat all the time, which makes it super-cinchy to manage,” she told mbg. “If you’ve ever made chicken thighs, or pan-fried a piece of salmon, or cooked bacon or cut open an avocado, you know what it is like to ‘cook keto.’ In some ways, it’s even easier to cook keto than it is a mainstream diet, because you’re not dealing with a lot of fiddly starchy ingredients like pasta, rice, or multi-ingredient casseroles.” According to her, it’s a surprisingly easy diet, “especially for people who enjoy high protein, high-fat foods.”

Here, she shares three easy make-ahead keto lunches that are perfect to bring to work (or eat for dinner later!).

Keto Poke-ish Bowl

Photo: Bill Milne

This keto-friendly version of the trendy Hawaiian dish does not use raw fish, which may not store well in your office refrigerator. Instead, it uses cooked salmon or tuna—or any leftover seafood or protein you may have in your refrigerator.

Makes 2 servings

Ingredients

  • 1 tablespoon rice wine vinegar
  • 2 tablespoons sesame oil
  • 1 teaspoon fish sauce
  • Salt and pepper, to taste
  • 2 cups cooked broccoli rice
  • 1 English cucumber, peeled and chopped
  • 1 celery stalk, chopped
  • 1 cup sliced snow peas
  • 2 radishes, sliced
  • 1 carrot, peeled and shredded
  • 1 cup watercress or other green
  • 2 cups cooked salmon, cut or flaked into bite-size pieces
  • OPTIONAL: 2 tablespoons chopped cilantro, parsley, or dill

Method

  1. In a small bowl, whisk together the vinegar, oil, fish sauce, salt, and pepper. Set the dressing aside.
  2. To assemble the bowls: Divide the broccoli rice between two sealable containers. Layer the cucumber, celery, snow peas, radishes, carrot, and watercress, dividing between the two containers.
  3. Drizzle the dressing over the contents of both containers.
  4. Divide the fish between the two containers, placing it directly on top of the dressed vegetables.
  5. Sprinkle the herbs, if using, over the top of each container, before sealing each with a lid. Place in the refrigerator for up to 2 days.

Bacon Guacamole Soup

This fresh-tasting soup is a bit exotic. Light and refreshing yet filling and satisfying, it is great for a light meal or enjoyed as a first course. Try it warm, at room temperature, or chilled.

Makes about 8 servings

Ingredients

  • 4 cups chicken bone broth, divided
  • ⅓ cup fresh chopped cilantro, loosely packed
  • 1 large garlic clove, minced
  • 2 medium avocados, peeled and pitted
  • ½ medium lime, juiced
  • Pinch of cumin
  • Pinch of chili powder
  • ½ pound bacon, cooked and broken into small pieces
  • Salt and pepper, to taste

Method

  1. Add the broth to a large soup pot over medium-high heat. Bring to a boil, cover the pot, and turn off the heat while prepping the remaining ingredients.
  2. Place the cilantro, garlic, avocados, and lime juice in a blender and pulse a few times until chunky.
  3. To the blender, add 1 cup of the chicken broth, the cumin, and the chili powder. Blend until smooth.
  4. Add the blended mixture to the soup pot with the rest of the broth.
  5. Add the bacon to the soup pot.
  6. Season with salt and pepper to taste and serve.
  7. To serve chilled, allow soup to rest in the refrigerator for a minimum of 90 minutes.

Keto Chicken Enchilada Bowl

Photo: Bill Milne

Mexican-themed bowls are my absolute favorite, which is why I love this one. Go ahead and personalize this by changing the veggies and seasonings.

Makes 2 servings

Ingredients

  • 2 uncooked chicken breasts
  • ¾ cup prepared red enchilada sauce
  • 1 (4-ounce) can green chilies
  • ¼ cup chopped red onion
  • ¼ cup chicken bone broth
  • 1 (12-ounce) bag cauliflower rice
  • Salt and pepper, to taste
  • Preferred topping, such as chopped cilantro, sliced avocado, guacamole, shredded cheese, keto salsa, etc.

Method

  1. Place a saute pan over medium heat. In the dry, hot pan, sear all sides of the chicken breasts until lightly browned.
  2. Add the enchilada sauce, chilies, onions, and chicken broth to the saute pan with the chicken. When the mixture begins to simmer, lower the heat to medium-low and cover the pan. Cook until the chicken is tender, about 10 minutes. Turn off the heat and remove just the chicken.
  3. Place the chicken in a large bowl. Shred the chicken using two forks. Add the shredded chicken back to the sauce in the saute pan, and turn the heat to medium. Allow the mixture to simmer for 10 minutes or until any liquid has disappeared. Remove from the heat and set aside.
  4. Meanwhile, prepare the cauliflower rice per the bag’s instructions and dice your preferred toppings.
  5. To assemble the bowls: Place the cauliflower rice in the bottom of a sealable food container. Layer with the chicken mixture. Top with toppings of your choice. Seal and place in the refrigerator for up to 3 days.
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What’s the Difference Between the Paleo and Keto Diets?

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New to Ketogenic Diet Plan? Here’s All Your Answers!

Have you just come across the concept of the ketogenic diet? Well, in that case, you are running a bit late! It has already been in vogue for quite some time now and has shown marked improvement in several health issues. However, multiple sources also state that this is not the diet to follow and in the long run it can cause adverse reactions.

Pointers to note –

  • Since brain runs on glucose hence keto diet does not fit in the scheme of things
  • The ketosis diet is deficient in nutritious value
  • If consumed for a more significant period, it can result in ketoacidosis
  • Also, extensive use of ketosis diet can result in electrolyte deficiency as well as dehydration

However, the concept of what is keto diet and its myths need to be explored at a higher level. To start off in that direction, the first thing is – to check out what are the myths and realities of this diet and which medical conditions benefit the most from this ketosis diet.

What is keto diet’s reality in current times?

The theory of correct application of ketosis regarding nutritional value is still at a developing stage. Hence, one can surely have a query as to – what is keto diet and how real is it?

This diet is formulated in such a manner that it helps to utilize those nutrients and minerals which are left under-utilized in the body. Also, the whole point of restricting carbohydrates was to help the body get into the required ketosis zone wherein it can utilize the nutrition which it received from the planned diet.

Top 5 health problems that keto diet can help manage

The first thing that comes associated with the question as to – what is keto diet is “It is a budding step towards ketogenic diet weight loss!”

However, there’s more to this query what is keto diet than that. It is a specific nutrition strategy which is prescribed to people to fight specific health issues. Scroll down to check out the details.

  1. Epilepsy

Having the maximum positive result in this regard, it is a condition of seizure in brain. Mostly, anti-seizure medications are given to patients; however with a ketogenic diet almost 50% cases have seen improved results.

That is not all – since it is based on a minimum ratio between carbs, protein and fat, hence beyond helping control seizures it increases the capacity of the brain and reduces the severity of this medical condition.

  1. Metabolic Syndrome

Specifically known for resisting the insulin condition level and officially known as pre-diabetes – this is a medical condition wherein people have high blood pressure and sugar levels followed by an increase in waistline and risen triglycerides.

For such a scenario, with the help of a ketogenic diet – blood pressure and sugar, triglycerides and abdominal obesity can reduce comparatively.

  1. Polycystic Ovary Syndrome

This is another medical condition that would make one question as to what is keto diet and how it would help deal this problem. This is a condition of hormonal fluctuation that causes irregular periods, infertility and sudden weight gain.

Known explicitly as – ketogenic diet weight loss strategy, following this diet helps to lose both insulin levels and weight. In fact, a report depicts how two women who were suffering from Polycystic Ovary Syndrome of the highest level became pregnant after following the keto diet period.

Thus, an improved hormonal balance and getting rid of facial hair and masculine characteristics rests in the hand of this diet.

  1. Diabetes

One of the most common medical conditions in current times caused by reduction of blood sugar level in the body. Consistent stress, excessive consumption of alcohol and smoking are additional catalysts in the development of this medical problem.

With the regular following of this diet – a survey of 12 individuals clearly showed normalization of blood sugar levels, reduced blood pressure and triglycerides.

  1. Glycogen Storage related problems

GSD is a medical condition where people lack that enzyme which assists in the storage of glycogen or it’s breaking down in the body. From poor growth rate to muscle cramps to fatigue to enlarged liver – this brings to the fore some other health issues.

Thus, in this case, to answer the question what is keto diet and how it would help you – one needs to rest on specific controlled studies. The result of the same has been quite positive with a stupendous betterment of physical condition and reduced GSD scenario in people.

Thus, keeping the regular medical diet away – this ketogenic diet has genuinely depicted a new way to improve one’s health. To find solutions to a physical problem from external sources is quite easy. However, to do the same while using a body’s resource is something that this diet has brought forth to the masses.

Benefits of this diet

As per latest surveys, the interests of these ketogenic recipes are varied. Speaking on a general note – the loss of weight comes with water loss. Also, the carbs in the body which are storedin one’s liver uses up available water, which again reduces the water content in the body.

Therefore, these aspects result in a reduction of ketosis weight loss, management of obesity and other health benefits, for which ketogenic diet is known.

Going by reports of another reputed medical survey, a correct ketosis process followed diligently with time can also act as a mood stabilizer for bipolar and hyperactive patients. Therefore, kept at a higher rank than generic medication, this technique currently is the most-opted one.

Are there any risks associated with this diet?

According to most people – “The unique feature of this diet is its’ complete shift from the regular courses.” Hence, for most people initially this may not suit their body.

The next side effect that can happen is– fatigue, flu-like symptoms, headaches. However, given the positives of ketogenic recipes, the minimal side-effects do not match up the standards.

Thus, with the help of this ketogenic diet, one can surely master those incongruent aspects of one’s health thereby ensuring a better lifestyle in future. Now, are you sure as to what is keto diet?

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