Recent Posts

The Keto and Protein Myth You Need To Know

The Keto and Protein Myth You Need To Know

There is so much being written about the keto lifestyle right now that sometimes it is hard to keep all the information together. The Keto and Protein Myth you need to know about is being shared to help understand some of that information. There’s a […]

Drinking Fresh Coconut Water

Drinking Fresh Coconut Water

Drinking Fresh Coconut Water is very healthy and should be a part of your Whole Foods Lifestyle. It is very easy to purchase canned coconut water and keep a few cans in the refrigerator to enjoy from time to time. However, if you look around […]

The Keto Diet And Fasting

The Keto Diet And Fasting

Some of my friends have asked about The Keto Diet And Fasting. If you are new to the keto lifestyle and/or just starting a keto diet, the idea of fasting might sound a little scary. Fasting is actually something that you will want to address and I feel that the sooner the better.

There are some very hard fasts but the Good news is there are also some Very Easy Fasts. When you first begin to fast, a simple 12 or 14 hour fast might be the easiest. In a 12 hour fast, you just don’t eat during a 12 hour period. If you have your last food at say 7 p.m. you will have completed the fast at 7 a.m. however, if you can add just 2 more hours and make it a 14 hour fast the benefits increase and really help you get into ketosis.

I am a lifetime faster, or at least that is the plan and the fast I use is called the 5-1-1. Although my goal is a 3-2-2 I still need to write the meal plan for that step, which I plan to do this week. This plan allows me to follow keto closely 5 days a week, have a Feast Day and then have a Fast day. The nice thing is that I can work the fast day so that I start it at around 6 p.m. and then have a small meal at 6 p.m. the following day. So I am never going a complete day without a meal. Super easy. I first learned of this from Dr. Dan Pompa who I consider a mentor. He Explains the health benefits in such detail that it makes you wish you had been fasting forever. If no other benefit gets your attention, the slowing of the aging process should.

And by the way, the 3-2-2 means that I follow a strict keto 3 keto days a week, have 2 Feat days a week and 2 fast days a week. I don’t go crazy on my Feast Days but I do allow myself to enjoy some of those foods that I would not eat on a strict keto day. I will share my menu plan if you would like some ideas.

Here is the really good news, If you want to hear all about the 5-1-1 and all the other fasts that are available to you as well as all of their many health benefits, You can click Here There is a No Cost Fasting Transformation Summit and you will recieve a presentationby Dr. Dan Pompa with a 30 minute overview of the 5-1-1 that you can watch as soon as you sign up. The no cost course starts in a week so now is a good time to join and find out what the experts have to say on the subject. This is being presented by Dr. David Jockers and Dr. Gez Agelli.  I have been following and learning from Dr. David Jockers for years.

If you really want to march forward on your ketogenic journey, I recommend that you look into adding fasting to your lifestyle. This is your chance to learn from the leaders in the field at no cost to you, presented in easy to understand presentations. I hope you will take advantage of it.

I also have a Facebook group.You are invited to join us where we can exchange ideas and answer questions about the keto and paleo foods and recipes. Just click http://urltag.net/CbBCe to join our family of Whole Food Low-Carb keto/paleo Enthusiasts on Facebook..

Today’s Parting Thought: It is said that we are what we eat, also just as important is how often we eat and how much we eat. We need all three to complete the journey.

Laugh Often, Enjoy Good Friends, Share the Love

bon provecho

Your Whole Foods Chef

 

Keto Friendly Greens

Keto Friendly Greens

Keto Friendly Greens, there are more than just the lettuce, kale and spinach that seem to get all the press on the keto diet. We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, […]

Keto Friendly Cauliflower Spinach Chowder

Keto Friendly Cauliflower Spinach Chowder

  Well it is that time of year when we start making more soup to enjoy. We are kicking it off with a simple Keto Friendly Cauliflower Spinach Chowder.  I do wish that I had the time to share every keto soup recipe with you but […]

Gluten Free Keto Meal Ideas

Gluten Free Keto Meal Ideas

Eating Gluten Free: Meal Ideas and the ketogenic lifestyle go very well together. Most people do not notice they are going gluten free when they go keto but that’s what happens.

Without a doubt, you’ve heard numerous health experts preach about going gluten free. Have you noticed how the keto diet is mostly gluten free. If you are like many of us (especially middle aged and older foodies), old habits are hard to change. Giving up gluten is a big step. Most of all the comfort foods we have been eating all our lives are filled with gluten

Gluten is found in wheat, and you likely grew up with wheat products around your home, such as bread and pastries, flour and snacks, and grew up just fine, right? Well… let’s just say things could have been even better. (more…)

Keto Friendly Meatloaf Snacks

Keto Friendly Meatloaf Snacks

Keto Friendly Meatloaf Snacks are for people like me that don’t think eating cold meatloaf is strange. Lets face it cold chicken and cold sliced meats are ok so Keto friendly meatloaf shacks should be ok also. They are also good served at a cocktail […]

Keto Friendly Chocolate Mug Cake

Keto Friendly Chocolate Mug Cake

I need some dessert after waiting in unstoppable rain for two days for a Hurricane that decided to make landfall about 100 miles upline from where  we live. A simple but healthy meal to enjoy after the morning chores that include feeding our family of […]

Simplifying My Life On Keto

Simplifying My Life On Keto

I am Simplifying My Life On Keto. I have been revisiting  my other blog “Our life in Mexico” . It has been a year since my last article there and what a year.  There was the cancer and the road back to start with. That lead to the ketogenic lifestyle in a big way.Which lead to writing posts and sharing recipes here about keto and to some extent the Paleo lifestyles’ (more…)

Keto Cauliflower Fried Rice

Keto Cauliflower Fried Rice

Today I am sharing one of my favorite side dishes, Keto Cauliflower Fried Rice. Actually this can very easily be turned into a main entree by adding a little cooked shrimp, boneless chicken strips or even some left over beef such as a little pot […]


My Diary

Is Daily Functional Fitness For You

Is Daily Functional Fitness For You

This is an update of an article I shared about 2 years ago. At that time I have lost a little over 50 pounds. Now it is a little over 100 pounds so I thought I would update this article and share it with those that might have missed it the first time around.

Long ago I decided that daily Functional Fitness was going to be the way for me to go if I was to exercise and stay in any kind of shape at all. I adjusted to a Ketogenic lifestyle that includes a lot more whole foods and I use functional fitness as my exercise program. As a side effect and without effort on my part other than the above, I have dropped a tad over 100 pounds that needed to go.

When I had my annual physical the doctor discovered through the blood work that I had a health issue that needed to be addressed. The pounds had to go in the fastest possible time without putting a strain on my health in general. That made it extra easy to make the changes. I have more pounds to drop (the curse of being a chef) and I plan to share with you what I do so perhaps if you want to drop a few pounds or just want to add a little Daily Functional fitness to your life, you will join me.

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All Time Favorites

Common Mistakes to Avoid with Carb Cycling

Common Mistakes to Avoid with Carb Cycling

Common Mistakes to Avoid with Carb Cycling This is article five, the finial article of this series, if you are going to enjoy the benefits of carb cycling, please take a couple of minutes and read the other four articles about carb cycling on this […]

Four Tips for Starting Carb Cycling

Four Tips for Starting Carb Cycling

Four Tips for Starting Carb Cycling and this is article four in our five part series If you’ve been getting more serious about getting into carb cycling, you probably have been doing a decent amount of research on how it works, and how you can […]

Different Methods for Carb Cycling

Different Methods for Carb Cycling

What are the Different Methods for Carb Cycling? Part three of the five part series. One of the great things about getting in shape, is that there is more than one way to get it done. The body works in a variety of marvelous ways […]

What are the Benefits of Carb Cycling?

What are the Benefits of Carb Cycling?

What are the Benefits of Carb Cycling? This is part two of this five part series. Even though it can be very hard to have a high level of discipline with some habits, it’s clear that hard work can yield some very amazing and exciting […]

What is Carb Cycling With a Keto Diet?

What is Carb Cycling With a Keto Diet?

What is Carb Cycling With a Keto Diet? As you probably know, the ketogenic, or keto diet, requires you to follow an extremely low-carb diet. It is usually 20 net carbs a day, though some people can remain in ketosis with as little as 50 […]


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