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HOW TO EAT KETO WHEN TRAVELLING OR DINING OUT

Food is one of life’s simple pleasures. Whenever we travel, we quite often remember the places we visited by the foods we ate and enjoyed with the ones we love.

Happy events such as weddings, birthdays, anniversaries and baby showers are often focused around a particular meal time and for someone following a set way of eating where certain food groups are restricted, this can pose some potential issues.

If you are not prepared or armed with the knowledge to make educated decisions on the fly, you may end up eating more carbs than you intended and fall out of ketosis. Sometimes on special occasions, the moment is more important than staying in ketosis and for a fat adapted individual, it may only take 24-48hrs to get back into ketosis, so the hit might be worth it. At the end of the day, life is too short to miss out on important events, however we can always do our best to stay in ketosis where possible.

Many restaurants already offer keto meals without knowing it, we just need to know what to ask for. Read on for some practical advice so you do not feel confined to your kitchen to stay in ketosis and enjoy the many health benefits.

Restaurants

Breakfast:

Most restaurants or cafes will do Bacon and Eggs in many ways however, skip the bread. Two eggs and a piece of bacon will provide you with about 25g of fat. Add ¼ of an avocado for an additional 10g and you are looking pretty good for a balanced breakfast. Ask for a side of mushrooms and tomato and breakfast is a win!

Lunch/Dinner

Step inside any restaurant or café and they will have a protein served with a salad as a staple on their menu. A steak, and salad is the safest, but if you can get some above ground veg as a side (Around 200g), even better. (Broccoli, Cauli, Green Beans, Mushrooms, Asian Greens, Bell Peppers etc.) Ask for sauces to be put on the side so you can check and add yourself. Taste, and if the sauce tastes sweet, bin it. Ask for a side of butter and add it to your protein or veg. Remember we still need to burn more calories than we are expending to burn fat, so you don’t need to go overboard and lay the butter on an inch thick!

Buffet restaurants are a great option as they have many different keto friendly items to choose from. They equally have a lot of tempting non keto friendly items too, so I would only recommend going to a buffet restaurant once you are in ketosis. Once you are in ketosis and your body is fat adapted, you will have the ability to self-regulate your appetite and will only eat till you are full.

Fast food, food courts and supermarkets

A Kebab shop is never very far away. If you come across one, ask for a chicken (Not lamb because the lamb most places use are not 100% meat and have carb based fillers) salad with lettuce, tomatoes, onion, mayo and even a little hummus will still be ok.

Sashimi is a great quick snack or lunch. Wash it down with a miso soup which is typically low carb. You will be lacking in fats though, so I would suggest always travelling with a 20g bag of nuts if you get hungry or ever need to up your fats.

Most convenience stores or supermarkets will offer pre-cooked prawns and full fat mayo. If nothing else, grab some salad leaf, prawns and mayo for a quick lunch. Or you could grab a leg and thigh of rotisserie chicken. A can of salmon or tuna in oil could also do the trick.

If you go to a burger joint, you will be able to ask for the burger without the bun. Just be aware of thousand island or sweet sauces. A bit of tomato sauce and mayo should be ok.

There are more grilled chicken fast food stores opening all over the world now and getting some grilled or BBQ chicken (with skin) with coleslaw is a great option.

Most fast food stores will now offer chicken salads, usually with the sauce supplied separately. Ask for ranch or mayo where possible. Ask if the chicken or meat is fresh cooked or processed. Some stores serve “meat” which is actually only about 65% meat and the rest fillers. Similar to chicken nugget meat.

If you have been invited to a friend or relatives house for a meal, communicate with them and let them know that you choose to eat a particular way and politely request that if possible, they can cook some plain protein (Which you can add your own butter or oil) and some vegetables or salad. If you feel that this is putting them out, offer to bring a plate which you can eat and share in case there is nothing suitable. They will probably be surprised how delicious your keto “Health Food” tastes! Planning is the key!

With a bit of thought, education and planning, you can stay in ketosis, even when travelling and away from the comforts of your own kitchen. It’s all part of the journey!

Keep on Keto’ing on!

 

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Is it keto or not?

Is it keto or not?

Being Ketogenic is very specific.

It isn’t “if it fits your macros.” (I’ll explain what that means in a minute.)
It isn’t calorie counting/restriction.
It isn’t 100g of carbs a day
It isn’t “that which puts you in ketosis.”

A Ketogenic diet, by definition, is very low carb, moderate protein, and high fat.

Certain online “keto” groups can be very confusing. There seem to be so many ways to “do keto,” but the bottom line is that a true Ketogenic diet is very low carb (20g or less), moderate protein and high fat.

Keto isn’t high protein. It’s moderate which means, not low, not high.

Keto isn’t low fat.

Keto isn’t Atkins. Atkins is Keto in Phase 1 and possibly Phase 2, but as carbs increase it is no longer Ketogenic.

Keto isn’t moderate carb.

Keto isn’t necessarily even Low Carb High Fat in the sense that the term “low carb” can be relative.  There are people who eat 100-150g carbs a day and say they are “low carb,” and that may be true compared to the number of carbs most people eat. But that isn’t Keto.

Keto is no grains/no sugar. It is not “if it fits your macros,” where you can eat a Snickers bar, so long as you keep it below 20g of carbs. No, no, no.

Just because what you are doing puts you in ketosis doesn’t mean you are on a Ketogenic diet. Low carb, high protein can put you in ketosis – and that is great if ketosis is your goal – but it still isn’t Keto. Honestly, starvation can put you in ketosis, but that doesn’t make it a Ketogenic diet.

Keto isn’t calorie restriction – in the sense that you must count calories in order to succeed. I don’t count calories. I don’t care what my calories are. I don’t care if I eat at a deficit or not. I just listen to my body and eat when I am hungry and stop when I am satisfied. That is sustainable for me. Calorie tracking and counting isn’t sustainable for life – not for me and I have ZERO desire to do it.

Some people might disagree, or argue that you need a caloric deficit to lose fat. Okay. Cool. I still don’t care. I’m too busy being awesome to worry about counting calories.

There are keto peeps out there who claim I won’t shed body fat or build muscle doing it that way, but I disagree. I think I have made adequate progress so far doing it the way I do it.

before after collage 2

I continue to make progress, I am not stagnant, the scale may move slowly but I continue to make visual progress. If and when that stops then I will consider tweaking what I am doing.

Until then, if it ain’t broke, I am not fixing it.
Source: https://www.ketovangelist.com

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The 10 Commandments of Beginner Banting-Best Weight Loss Program

The first thing you need to remember is that weight loss is unique to everyone. For this reason, we developed the phases of Banting 2.0 to cater for your individual needs on your road to Awesome Weight and awesome health. Jonno

During your first few months at Real Meal Revolution, you’ll most likely experience dramatic weight loss as your body adapts to our program.

What we’ve found is that as time goes by, some Revolutionaries can reach a frustrating plateau.

The key to mastering the plateau is to use it as an opportunity to listen to your body and learn from it.

Even if you are following the Banting 2.0 Real Lists to a T and you are obeying the rules of each phase, you might be able to accelerate your weight loss even more.

Scrutinising your diet closely may give you insights that you may have missed in the past. Perhaps a food you’re eating contains hidden carbs, or you are unknowingly eating foods you are allergic to. There’s no telling until you take the time to get real with yourself and with what you’re eating.

Below is our list of the 10 extra rules to pay close attention to if you are struggling to lose.

The ten commandments of Beginner Banting

  1. Eat enough animal fat.This is central to Banting. Saturated fat is NOT bad for you and you can totally eat it. Small amounts at a time help make you feel full and can stop you from overeating. So long as you are sticking to the phase-appropriate guidelines of Banting 2.0, you will be right on track.
  2. Eat enough vegetables.Vegetables should make up the bulk of your diet, which means you’ve got to eat them with every meal. Green vegetables are the best because they are generally lower in carbs and full of nutrients. Have a look through all of the different vegetables on the Green List, and make sure that you have enough variety in your diet.
  3. Don’t snack. During Observation (the first phase of Banting 2.0), you can eat pretty much whatever you want, while snacking to your heart’s content. In the second phase, Restoration, you may need to snack periodically, if only to keep your sanity. Make sure that you have Banting-friendly snacks at hand; we have loads of recipes for these snacks in our Online Program. By the time you reach Transformation, the epic weight loss and fat burning phase, you won’t need to snack. So, snacking becomes a thing of the past, along with your excess weight and poor health.
  4. Don’t lie to yourself. Watch out for carbs disguised as proteins. Eating carbs that are perceived to be proteins, like legumes, baked beans, peanuts (allowed during Restoration) and quinoa (Preservation only), will undermine your attempts to burn fat. Pay attention to which lists you are allowed to eat from and in which phase. For more info on this, download the lists here and have a look at the phase lines on the bottom of the page.
  5. Don’t over- or under-eat.New Revolutionaries get nervous about the idea of not snacking and tend to go overboard at mealtimes to overcompensate. Don’t worry about this. It takes practice and you will soon improve your aim. But remember, never force food down your throat. When you are full, stop eating! If you don’t feel like eating a meal, skip it.
  6. Don’t eat too much protein. We cannot stress this enough. Banting 2.0 is NOT high-protein eating. The different phases of Banting 2.0 call for different levels of protein but in general, Real Meal Revolution endorses a low-carb, healthy fat diet and not a high protein diet. When you take our program, your protein consumption should be unaffected or even reduced.
  7. Be alert! Many ostensibly ‘healthy’ products and ready-made meals are laced with carbs. Before you buy something, check the label. If the carb content is higher than 5g per 100g or the label lists anything on the Very Red list, don’t buy it and be sure only to buy items containing Light Red and Orange B items in the appropriate phases. Try to buy foods that don’t have labels. The best ‘real foods’ don’t have labels. At Real Meal Revolution we live by the mantra – “If you couldn’t have made it at home, probably stay away!”
  8. Avoid too many fruits and nuts. Although all four of the Banting 2.0 phases allow for various quantities of fruit, it is full of natural fructose (the substance that makes it sweet). Fructose is perceived to be ‘good sugar’ but sugar is sugar regardless of its perceived ‘goodness’ and, while natural sugar is far preferable to refined sugar, its consumption needs to be strictly controlled. Of all the fruits, berries are best, but even berries need to be restricted in some cases. For limits, check out the different quantities on the Banting 2.0 Real Lists and how they correlate with the phases. Nuts are lower in carbs and great snack foods, but you must not go overboard. Nuts may cause weight gain in some individuals. That’s why we’ve also limited them during Transformation, the weight loss phase. Macadamias are best as they are loaded with healthy fat and almonds are packed with fibre and goodness. Always choose raw nuts in preference to commercially roasted nuts (which are actually deep fried – unless they are specified as ‘dry-roasted’).
  9. Control your dairy. Although dairy is good for you, it does contain lactose, which is a sugar, which can be a stumbling block for most people. When you hit Transformation, the rapid weight-loss phase, you will cut down on dairy to a quarter cup per day. Generally, higher fat dairy is lower in lactose, and the grading looks like this: From most to least lactose – low-fat milk, full cream milk, double thick yoghurt, fresh cream, butter, clarified butter. Butter for the win.
  10. Be strong! Setting goals correctly and putting structures in place to achieve them is something Real Meal Revolution takes very seriously. Even the best archer in the world can’t hit the target if she can’t see it. The Summons and The Trinity of Member Success are just two of the essential goal setting tools that keep you locked onto your goals and driven to achieve them.

THE ELEVENTH COMMANDMENT!

Watch what you drink. We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and… So we leave drinking up to you. Consider the Eleventh Commandment our “drinking disclaimer”.

 

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Lupus Symptoms-13 Ways to Spot Lupus Disease Early- Term life

About 1.5 million Americans have lupus disease and nine out of every 10 are women, according to the Lupus Foundation of America. Surprisingly, in two separate conversations about this autoimmune disease — one with a patient, the other with a specialist nurse — the word most frequently spoken was “unpredictable.”

“It’s a disability that you cannot describe because the whole thing about lupus is it’s so unpredictable,” Mallory Dixon, 29, told Medical Daily.

Describing her personal experience, she speaks with the lightest Southern lilt and sounds both young and purposeful at once. In the photograph attached to her email, an attractive, petite brunette with a taste for stylish clothes smiles broadly.

Among the ways lupus cannot be predicted is it strikes at any age, with little racial or ethnic preference, Dixon explains. Worst of all, symptom severity not only varies from patient to patient but also over a person’s lifespan, something she experienced first-hand. Though her doctors identified rheumatoid arthritis when she was 17 years old, Dixon continued to experience lupus symptoms that could not be explained for years.

“One of my doctors told my parent I might need to see a therapist,” she said.

Eventually — six years after her original arthritis diagnosis — a doctor added up her many symptoms, her medical history, and diagnosed lupus. Still, two years later, feeling miserable and finding it difficult to breathe, she knew something had gone terribly wrong. She picked herself up and went to the hospital.

“The night before, I was afraid to go to sleep,” Dixon said. “I tried to downplay the pain, but I had the feeling I was dying.”

Tragically, she was. Arriving at the hospital, she “technically” died, was brought back to life, and then didn’t walk outside again for 86 days. During this most painful period of her life, she fell into a coma, spent time on a ventilator, received chemotherapy, and was treated with dialysis. Later, she learned her pain and symptoms stemmed from the fact that the lupus disease had moved into her kidneys and they were “shutting down.”

“They do think with early prevention we can keep lupus from spreading to organs like the kidneys or in some cases, a patient’s heart or brain,” Dixon said. This is why she believes her most important mission is to “educate young women about what to look for.”

Lupus Symptoms: How it Can Affect Your Life

lupus symptoms

The Signs of Lupus

“Debilitating fatigue” is one of the very first signs of lupus Sarah Stothers, RN, names. Talking with Medical Daily from the Lupus Foundation of America where she works as a national nurse health educator, she lists the most common lupus symptoms (for both females and males):

  • Extreme tiredness
  • Headaches
  • Painful or swollen joints
  • Fever
  • Anemia
  • Swelling in the feet, legs, hands, and/or around eyes
  • Pain in chest when breathing deeply
  • Sun- or light-sensitivity
  • Hair loss
  • Abnormal blood clotting
  • Fingers turning white and/or blue when cold
  • Mouth or nose ulcers
  • A butterfly-shaped rash across the cheeks and nose (in earlier times this common rash reminded physicians of a wolf’s bite hence the name “lupus,” Latin for “wolf”

“Some people look completely normal yet they feel awful,” said Stothers, who added “doing the smallest task is impossible.” The disease is often isolating, she explains, “because you look so normal on the outside, and that’s probably the biggest thing: ‘But you look completely fine!’”

Called “the great imitator,” lupus symptoms often mimic those of some heart, lung, muscle, and bone diseases as well as blood disorders, diabetes, thyroid problems, Lyme disease, fibromyalgia, and rheumatoid arthritis. This sharing of symptoms suggests to some scientists lupus is connected to autoimmune and hormonal disorders.

“Lupus does not run in my family,” Dixon said. “The only thing that does run in my family is psoriasis, which is another autoimmune disorder.”

And This is Key: Because many lupus disease patients are diagnosed with “a second or third autoimmune disorder” at some point in their lives, anyone who is diagnosed with one of these diseases (or whose family history contains one) should be on the lookout for lupus symptoms. By catching it early, Dixon said, you may be able to avoid a dramatic flare-up like the one that nearly killed her.

(The most common autoimmune diseases are rheumatoid arthritis, reactive arthritis, celiac disease, pernicious anemia, vitiligo, scleroderma, psoriasis, inflammatory bowel diseases, Hashimoto’s disease, Addison’s disease, Graves’ disease, Sjögren’s syndrome, and type 1 diabetes. In each of these disorders, the immune system mistakenly attacks bodily tissues as if they were germs, viruses, or other foreign invaders).

Lupus: Causes and Treatments

“We know there’s a genetic component to lupus,” said Stothers, whose voice radiates intelligence and compassion. She explains how simply carrying the gene does not mean you will develop lupus, environment and hormones also play a role. Specifically, scientists believe estrogen is involved, due to the higher incidence among women and the average age range for diagnosis.

“It is predominately diagnosed between the ages of 15 and 44,” said Stothers, who added, “that’s the time when women are most fertile.” In fact, many women are first diagnosed while pregnant or after giving birth, when their hormones are in flux, she says. Still, Stothers has seen patients diagnosed in their 70s and 80s (and here she uses the word “unpredictable”), so even this is not entirely definite.

Here are some great diet tips on foods that can help with managing lupus symptoms.

Support for Individuals with Lupus Disease

Patients often live long, productive, and happy lives, says Stothers, but to stay healthy, they must monitor their own lupus symptoms as does Dixon. Though she gave up her dream of a high-powered fashion career in New York City, she continues to work from home while advocating for the Lupus Foundation. Naturally, though, self-awareness can be challenging in a busy world, a busy life.

“That’s the hard thing with lupus, the unknown of when you’re going to have a really bad flare-up,” said Dixon, who explained that patients have mild, moderate, or severe flare-ups at any time. “Everyone has to figure out her own triggers,” she said, explaining how stress, the common cold, and working too hard are hers.

Generally, Stothers finds lupus patients to be “very type A people” who may need some help, but “somehow they make it work. People with lupus are probably the most courageous people I’ve ever met and the most in tune with their bodies,” she said. “I am very much privileged to know them.”

While Stothers and health care professionals like her offer compassion and lend emotional support, Dixon who is grateful for the support she receives from family, friends, and the Lupus Foundation, tells patients they must become their own “biggest cheerleader.”

“At the end of the day, you’re going to be the one to get yourself out of bed,” Dixon said.

Source: http://theheartysoul.com

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Super easy bacon tacos in a provolone cheese shell- Best Weight Loss Program

Recipe from Kathryn

Bacon Tacos….

To make the shells….

Easy Provolone Taco Shells- Best Weight Loss Program

Low Carb Provolone Taco Shells

Ingredients:
Round Provolone Cheese slices (I bought mine at Costco)
Garlic powder
Mexican Spices

Oven 350 degrees

Place Parchment paper on a cookie sheet, spray with cooking spray…. Evenly space 3 slices of Provolone Cheese on the parchment.. Sprinkle lightly with garlic powder and Mexican spices…. I used a salt-free Mexican seasoning blend, from “The Spice Hunter”, bought at my local Co-op…..Bake for 10-11 minutes until color is right…Then, I immediately picked up each shell and place over the edge of a foil thickened edge of a pan to cool….you must do this quickly so they won’t crack as they cool quickly and harden…..

I will now fill these tonight for dinner…. with taco fillings!…. Yummy!

Makes 3 shells….
each shell= 50 cal/ 0 net carbs/12 fat/11 prot.

 

Fill with Bacon, cheese, cilantro, avocado, sour cream and taco sauce…. Delicious!

Source: http://kathrynslowcarbkitchen.blogspot.com
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Easy Provolone Taco Shells- Best Weight Loss Program

Provolone Taco Shells

Ingredients:
Round Provolone Cheese slices
…(I bought mine at Costco-BelGioioso Cheese Slice Mild Provolone Cheese)
Garlic powder
Mexican Spices

Oven 375 degrees

Place Parchment paper on a cookie sheet….Spray lightly with nonstick cooking spray. Evenly space 3 slices of Provolone Cheese on the parchment.. Sprinkle lightly with garlic powder and Mexican spices…. I used a salt-free Mexican seasoning blend, from “The Spice Hunter”, bought at my local Co-op…..Bake for 9-10 minutes until color is right…Then, I immediately picked up each shell with a straight edged spatula and place over the edge of a foil thickened edge of a pan to cool….you must do this quickly so they won’t crack as they cool quickly and harden…..
Now fill these with taco fillings!…. Yummy!

This is my favorite cheese to use!… It works the best that I have tried so far…. BelGioioso Cheese Slice Mild Provolone Cheese from Costco…

 

….UPDATE….
I now use this pan… It is called “Quick Taco”….. I turn it UPSIDE-DOWN, and use it to cool my cooked shells on…WORKS GREAT!!!
(Makes 3 shells….each shell= 50 cal/ 0 net carbs/12 fat/11 prot.)
*Beef Taco Recipe…

Source: http://kathrynslowcarbkitchen.blogspot.com

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Fan VS Rameez Raja in PSL

Asad Shafiq is a very talented Pakistani batsman. In previous matches Asad Shafiq haven’t shown any good performance. Pakistan Head Coach Micky Arthur says about Asad Shafiq that He reminds him of Sachin Tendulkar. Asad Shafiq is a classy batsman. Asad Shafiq always help Pakistan team when the team needs him.

In the First Test against Australia, Pakistan Team fought really well in their second innings. Australia set a target of 490. Pakistan made 450. This is the 4th highest score in fourth innings in a Test match. Pakistan’s Asad Shafiq made fantastic 137. Asad Shafiq becomes first batsman to score 9 centuries batting at No 6. Asad Shafiq named Man of the Match for his brilliant Ton. Not only Pakistanis but all the players appreciated Asad’s Shafiq knock. Pakistan Team celebrated Asad Shafiq’s ton in the dressing room.

Asad innings was the bench mark for the whole test. There were a lot of other performances from the Australian side as well. Smith had a hundred in the first innings and then a fifty in the second innings. Starc took wickets in both the innings. But at the presentation ceremony Mark Nicholas said that Asad Innings was the best of them all.

Asad was named man of the match and it was a proud moment for him and all the Pakistani fans. His hundred was already celebrated in the dressing room last night. The whole Pakistani team and the management were in there. Asad cut the cake and presented the first piece to his skipper. Misbah gave it to senior player Younis Khan first. There was a lot of happiness and relief on the faces of Pakistani players. They knew they have done a remarkable job for their country. Now despite Pakistan has lost the game, everyone is praising them. This is because of the runs they have scored in the final innings.

This is the highest 4th innings total at the Gabba. Also this is the highest 4th innings total for Pakistan as well. So this fight means a lot to this team. Asad in his post-game interview said that he was always confident that he would hit something big. He was hitting the ball well in the nets and that gave him confidence that he was not out of form but out of luck a bit. Pakistan will now face Australia at MCG for the second test. Once again it will be a tight contest. Pakistan has shown a great resilience at the Gabba. They will surely put a fight against the hosts at the MCG as well.

http://saeedajmal.me/index.php/2017/02/12/rameez-raja-and-fan-contesting-in-new-way-psl/

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Engineers (FRESH) -SS-Constructions – Lahore

Engineers (FRESH)
SS-ConstructionsLahore
Company wants fresh engineers for different departments for its undergoing and upcoming projects.

BE or Diploma holders are welcome.

So Interested candidates are welcome to apply.Both Male and Females are encouraged to apply.

Handsome Salary Package will offered to the selected candidates.

Job Type: Full-time

Salary: Rs60,000.00 /month

Required education:

  • High school or equivalent

Engineers (FRESH)

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HEC Indigenous Scholarships for Phd 2017 Apply Online Latest Advertisement- Term life

Published Date is 01-Jan-2017 Sunday

Last Date is 31-Jan-2017 Tuesday

Newspaper : Jang

Higher Education Commission – Pakistan HEC Indigenous Scholarships for Phd
Applications are invited from outstanding Pakistani / AJK nationals for PhD studies from HEC recognized Universities / Degree Awarding Institutions. The scholarship is being offered for the academic year 2016-17 in all areas of Studies / Disciplines under the project entitled -Indigenous PhD Fellowship for 5000 Scholars- Phase-II- in the following four categories:
  • Bachelor’s / Master’s 16 years Completed
  • Master’s / M.Phil  18 years enrolled
  • Master’s / M.Phil  18 years Completed
  • Enrolled in PhD on or after Spring 2015

Age Limit: 40 years for Faculty Members while 35 years for others

How to Apply / Application Procedure?
Interested eligible candidates needs to Apply online at www.hec.gov.pk
& Deposit Rs-500 as processing Test fee to account number  1742-79001334-01 Habib bank limited (HBL)
HEC Aptitude Test:
HEC will conduct Aptitude Test within one month of the closing date of apply.
Last Date to Apply — 31 January 2017 
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