Instead, you can enter the new year feeling grateful, appreciative, and mindful of all of your food choices, leading to a healthier version of you.

Here are Keto Zone’s top 10 tips to eat mindfully during the holidays.

1. Eat Breakfast

Oftentimes we won’t eat breakfast in anticipation of a big meal. But this sets you up for failure.

Eating a healthy breakfast keeps you full, which means you’re less likely to overeat during the day. Drink a coffee with Keto Zone MCT Oil Powder to boost energy and satiation, and pair it with a recipe like Keto Zone Christmas Breakfast Casserole.

2. Don’t Graze

The giant table with 12 different, delicious appetizers leads everyone to graze around. As harmless as these snacks seem, we end up getting so caught up in the gathering we forget to pay attention to our plate!

Before we know it, we’ve chugged down more food than we can count and end up stuffing ourselves even more during the real deal meal.

Choose one appetizer, then drink water until it’s time to eat.

3. Slow Your Roll

We’re all guilty of inhaling our food, especially when we have eyes bigger than our stomach. Remember to take small bites, chew entirely (around 20-30 times), and put your fork down often; it’s not a race!

Take a sip of water in between bites and make conversation during the meal to help regulate your speed, too. Or, set a time frame: span out your eating between 20 to 30 minutes.

4. Are You Really Hungry?

Boredom and thirst can disguise themselves as appetite when you’re not hungry at all.

Before you dig into the leftovers, drink a glass of water and move to a different activity. If you’re still craving food, you’re probably hungry.

5. Skip TV Dinners

Nowadays eating in front of screens is the norm. But instead of focusing on your plate, you’re focused on the TV, which means you’re not paying attention to the taste and quantity of food.

Make sitting at the table a habit and avoid all electronic devices during meals. Mindful eating is about focusing on the enjoyment and satisfaction of food, and screens are huge distractions.

6. Pass Up Huge Portions

Holidays tend to glorify the overconsumption of food. To where if your plate is not overflowing, you’re not having a proper holiday meal. This isn’t true!

You can still enjoy a Christmas meal with correct portion sizes and healthy keto recipes. Keep in mind that if you have a large plate, you’re more likely to consume more calories, whereas a smaller plate is vice versa.

7. Leave the Clean Plate-Club

Remember being told as a kid you couldn’t leave the table until your plate was clean? Not only does this take important hunger cues out of the equation, but it also promotes overeating.

You don’t have to finish the entire plate. Eat until you’re full, then stop. It’s as simple as that!

8. Address Slip-Ups

One holiday slip-up, and suddenly you’re binging on a plate of Christmas cookies because “I’ve already messed up, so I might as well go all in.”

Instead of punishing yourself over some not-so-healthy holiday food, acknowledge your mistake and keep trucking on.

One bad treat isn’t going to ruin all of your progress but binging on a lot of it will!

9. Stick to Healthy Alternatives

Here’s the truth: humans don’t respond very well to hefty restriction. So, when we’re told we can’t make this recipe, eat that meal, or enjoy this dessert, we usually end up breaking and doing it anyway.

To counteract this, don’t limit yourself. Instead, substitute in healthy alternative recipes, like Delicious Frosted Keto Christmas Cookies and Superfood Spiced Keto Hot Chocolate.

This way you’re still enjoying Christmas treats just like everyone else!

10. Give Thanks

Incorporating gratitude before meals is the most powerful way to eat mindfully. Because when you appreciate the food in front of you, you’re more likely to go slow and savor it.

On top of that, studies show practicing gratitude can lower cortisol and decrease the risk of depression and chronic illness. (1)

Read Healthiest Holidays Ever: Gratitude, Optimism, and Peace During the Holidays to learn more about increasing gratitude!

Bottom Line

Make this holiday season the best one yet with a mindful mindset. Not only will you enjoy every single bite of keto food, but with the above tips, you’ll also set valuable food boundaries to carry into the new year.

Ready to burn fat, lose weight, and be the healthiest version of you in 2020? Click here to join the 21 Day Keto Zone Challenge along with hundreds of others. In 10 seconds or less, you’ll gain access to FREE recipes, articles, shopping lists, and videos for succeeding on Keto Zone.

The post How to Eat Mindfully This Christmas Season: 10 Tips to Food Freedom appeared first on Keto Zone® | Dr. Don Colbert, MD.

In fact, studies show that even modest weight loss helps normalize blood sugars, blood pressure and cholesterol (1). Additionally, being overweight or obese can impair immune function and increase the risk of severe infection (2). But, weight loss can help.

There’s little doubt that the last 18 months have wreaked havoc on many people’s health, both physically and mentally. Stress, isolation, and loss of routine have made it difficult for many to stick with healthy eating and exercise. 

Now’s the time to fight back. You can take back your health and lose weight, if needed. Dedicate the next 6 weeks to get back on track for good!

Why Have So Many Gained Weight?

There are many reasons people have gained weight in the last 18 months. They include:

• Carbohydrate-rich sugary foods are often eaten during high-stress or depressed moods. For those who are already fighting an unhealthy weight, elevated blood sugars, or insulin resistance, carbs and sweets are a downward spiral of fat storage and more insulin resistance. In fact, the more carbs we eat, the more fat we tend to store. The more fat we store, the more resistant our cells become to insulin causing us to store more fat. It’s easy to see how this can become a huge issue with emotional or stress-eating. Of course, the Keto Zone® omits the carbs and sweets for healthy weight changes!
• Homeostasis calls our bodies. You may have been working on lifestyle changes and weight loss recently. However, more drastic ones often work better (at least initially) to fight weight gain. There’s often a strong genetic pull towards a certain body type or body weight. Studies actually show that various neuroendocrine, metabolic, and behavioral mechanisms are set in motion to counteract weight-loss actions we take (3, 4). To break the chains and genetic pull, you can take a strong action like getting into the Keto Zone to experience weight loss. 
• Frustration can easily set in when you don’t see results. If you’ve gained weight, it can be frustrating to start all over again. You may have had momentum when life felt less stressful. Don’t give up. The Keto Zone lifestyle produces results effectively and efficiently.

5 Steps to Lose 10 Percent in 6 Weeks

How can you lose 10% of your body weight in 6 weeks? 

1. Enter the Keto Zone to Lose 10 Percent Quickly

Let’s keep it simple. The Keto Zone is the most efficient, effective way to reverse the scale and begin losing weight. You can start with the Keto Zone Diet Book for all the information you’ll need. You’ll omit all the carbohydrates responsible for your weight gain and many health issues. You’ll also add in healthy fats that will keep you feeling satisfied and full.

As you do so, you’ll lose weight within just the first week or 2. As you stick with it, you’ll get your momentum back and see the pounds fall off.

2. Keep a Food Diary

A food diary is an amazing tool for your weight loss journey. Simply write down your intake. Use an app or other resource to become familiar with carbohydrate amounts in foods. To learn more about carbs and reading food labels, check out this post.

While there’s nothing magical about food diaries, they do help by:

• Allowing for self-accountability
• Adding up the grams of carbohydrates and seeing how that affects weight loss
• Troubleshooting issues with weight loss, hunger, etc.
• Keeping a record to repeat successes and avoiding challenges

It’s easy and free to keep an online food journal or simply a written one.

3. Add Intermittent Fasting

Intermittent fasting is an amazing tool for overall health and weight change. And, since it can jumpstart loss, it can really help with motivation!

An easy way to start intermittent fasting is to stop eating at 7:00 pm every night, and resume at 11:00 am every morning. Between waking up and eating at 11:00 am, you can have non-carb drinks such as coffee, coffee with Keto Zone® MCT Oil Powder and Keto Zone® Collagen Powder, tea, or drinks that utilize healthy sugar substitutes.

At 11:00 am or so, eat a Keto lunch, and then eat your Keto dinner around 6:00 pm. Between lunch and dinner add 1-2 Keto Zone snacks such as fat bombs or other healthy favorites.

4. Get Rid of the Sugars in Your House and Still Satisfy Your Sweet Tooth

If you now work from home, you face food temptations around you all day long. If your cupboards are loaded with high-carbohydrate convenience foods, it can be a tough battle!

It’s time to get rid of them, or simply find alternatives!

Luckily, you can buy or make your own options. There are many amazingly satisfying recipes on this site. They include:

No-Bake Keto Zone Chocolate Almond Cookies

Keto Zone Lemon Curd

Keto Zone Cheesecake

Or, check out the  Quick & Healthy Keto Zone Cookbook.

5. Set Daily, Weekly, and Overall Goals

Can you really lose 10 percent in 6 weeks? You can. Set your goals now!

First, take time to set daily “habit goals.” These goals need to be action-based and in your control. For example:

• I will fast from 7:00 pm to 11:00 am each day.
• I will not eat more than 25 grams of net carbs per day.

Then, set weekly goals. These should also be in your control. They can include exercising 3 times per week, sticking to your daily eating goals each day, or journaling.

And lastly, set a long-term goal for the 6 weeks. Is your goal to lose 10 percent of your body weight? Set it and write it down.

Write all of these goals down and put the paper in a place you can read it when the going gets tough. It will keep you motivated to stay on track.

You can do it!

Bottom Line

This has been a very tough 18 months for many. It’s important to take back control of your health and weight. If this includes weight loss and a push to lose 10 percent, we can help. Use the steps above. You can also join our FREE 21-Day Keto Zone® Challenge to get started today!

The post Get Healthy with Keto Zone: Lose 10 Percent in 6 Weeks! appeared first on Keto Zone® | Dr. Don Colbert, MD.

What’s more, Americans now spend an average of $3.6 trillion or $11,172 per person per year on healthcare (1), much of which could be prevented with a healthy lifestyle and healthy weight. In fact, it’s estimated that $190.2 billion is spent each year on the health care costs of obesity-related issues alone (2). This is a huge cost for our country and us as individuals.

It’s not always easy to make lifestyle changes. But, if you prioritize your health, it is worth all the effort and will save you money in the long run.

You can make a difference in your own life without breaking the bank. Are you ready to make your health a priority AND stick to your budget? Here are 12 tips to eat keto on a budget.

12 Tips to Eat Keto on a Budget

1. Start a Meal Plan Routine

If you take the time to get organized, plan your meals for the week, and cut down your trips to the grocery store to once per week, you can save hundreds.

How?

Grocery stores are designed to entice you to spend extra money every time you go in. In fact, many shoppers spend extra money on foods they don’t need or hadn’t planned on buying.

To start a meal prep routine, you can simply assign a type of cuisine for each day of the week. For example:

• Mondays = bunless burgers
• Tuesdays = taco bowls
• Wednesday = chicken pan sheet meal
• Thursdays = Asian dish with cauliflower rice
• Fridays = out to eat
• Saturdays = grilled meat and veggies
• Sundays = rotisserie (or something similar)

Next, assign a recipe to each meal category and shop once per week accordingly.

If you use a grocery pick-up service and don’t even set foot in the store, you can save even more. For more on how a routine can save you time and money, check out this post.

2. Buy in Bulk

Once you have a routine, it’s much easier to buy in bulk because you can rest assured you know when you will eat each food, and it will not go to waste.

As long as you minimize waste, buying in bulk can save you money.

For example, try to find larger containers of nuts, seeds, coconut flour, coconut oil, and more at discount stores or online in bulk.

3. Shop the Sales

A routine can also help you shop the sales. If you know you always eat ground beef on Mondays and chicken on Tuesdays and Wednesdays, you can buy these meats in larger amounts when they are on sale.

What’s more, non-perishables can also be bought in a month-supply to save money.

Typically, stores have a different type of food within each category on sale each week (this way they can keep you coming back). When the food you want is on sale, stock up for the month to save.

4. Forget the Specialty Packaged Keto Diet Foods and Make Your Own

Typically, you have to spend either time OR money on your eating plan. If possible, skip some of the time-saving convenience foods and take the time to prep your meals and save money.

For example, meal replacement bars, commercial fat bombs, keto tortillas, keto breads etc. are very expensive and can be made at home or skipped altogether.

If you want a Keto Dessert such as these Keto Zone® Chocolate Chip Cookies, make your own using basic keto ingredients rather than buying a keto cake or cookie.

As a bonus, your diet will always be healthier when it is based on natural real foods rather than pre-packaged commercial foods.

5. Keep Your Keto Zone® Diet Simple

One of the most beautiful things about the Keto Zone® diet is its simplicity. It’s a diet based on high-fat foods, with only moderate amounts of protein and vegetables.

Once you buy your high-fat foods such as healthy oils, creams, etc (yes, these are expensive), you don’t have to spend much on protein or other foods.

For example, while most Americans eat 6-10 ounces of extremely expensive meat each day, you can limit meat to just one meal per day and cut your portion to 4-6 ounces. Then, shop in-season non-starchy vegetables to keep your costs low.

6. Reduce Your Restaurant Outings

If you are in the habit of going out to eat for lunches while working, or several times per week for dinner, you can save hundreds by eating at home or packing your lunch.

Eating out can be a fun experience. However, many times we eat out simply out of convenience. If you can cut down on restaurant eating and save it for just one fun social outing per week, your keto food bill will be significantly reduced.

7. Choose Low-Costs Proteins

When it comes to proteins, you can spend a lot or a little…and it all depends on your “cut” and preference.

For example, a beef chuck cut costs about half as much as a ribeye.

What’s more, eggs are an extremely inexpensive protein source that fits into the Keto Zone® diet very well.

Another favorite? Rotisserie chicken is often cost-effective and gives you a break from cooking.

8. Buy Frozen Instead of Fresh

Take a few steps from the produce aisle to the frozen foods aisle to save money.

Of course, some foods are simply best when fresh such as herbs, leafy greens, and other favorites. But, you can save a lot by buying berries, green beans, broccoli, and more in the frozen aisle. Interestingly, nutrient retention is typically similar or even higher in frozen versus fresh produce (1).

What’s more, buying some frozen produce can vastly cut down on waste since it doesn’t spoil.

9. Join a Meat Share for the Best Prices on Beef, Pork, and More

Even if you live in a big city, you can likely find local farms or butcher shops that offer the chance to purchase a whole, half, or quarter cow.

While it costs a lot upfront, the total savings can be great. What’s more, you can often save when buying a larger portion, so consider finding another family and splitting it.

Of note, you will likely need extra freezer space.

10. Grow Your Own Veggies and/or Hunt for Your Meat

Depending on where you live, you may be able to grow many of your high-cost groceries. For example, herbs are extremely easy to grow but are expensive in the store. You may also be able to grow greens and lettuce, bell peppers, cucumbers, and more.

Along with delicious, fresh foods, you can boost your health when gardening. It’s a great way to get outside, get exercise, and get your hands dirty!

Of course, if you are a hunter, you can get free-range, amazing meats for protein by hunting it yourself. Even if you use a butcher to process it, the costs are a very small percentage of buying meat at the store.

11. Use Intermittent Fasting

Along with the many advantages of intermittent fasting, which include immune benefits (2), it can cut your food costs! Let’s say you decide to fast from 7 pm to 11 am each day, only drinking Keto Zone® Coffee in the morning before eating again. Then, instead of eating 3 full meals per day, you only eat 2 plus 1-2 snacks.

If your meals usually cost around $3.00 each, you can save this entire cost each day. Your average savings may be $3.00 per day, $21.00 per week, and $90.00 per month.

You can make Dr. Colbert’s Keto Zone® Coffee with Keto Zone® Hydrolyzed Collagen Powder and Keto Zone® MCT Oil Powder. Rest assured, it won’t break your fast!

12. Organize Your Freezer

If you’re like most people, you have meat, frozen leftovers, and more in your freezer. In fact, a large percentage of food waste can be attributed to forgotten frozen foods rather than spoiled fresh ones.

How can you avoid this?

Get organized! Clean out your freezer and organize it so you can easily see what foods are available to use in meals or to reheat.

If you like making extra portions for frozen leftovers for cooking, make sure these are also organized and add a list to the outside of your freezer to keep track of what you have available.

Bottom Line

There’s little doubt that healthy, delicious Keto Zone® meals cost more than eating harmful processed foods like ramen noodles. However, with some creativity, work, and organization, you can eat keto on a budget. Follow these tips, and share your own below – how do you eat keto on a budget?

And, if you’d like to get started with an entire Keto Zone® lifestyle, try our FREE Keto Zone® 21-Day-Challenge.

The post Keto on a Budget appeared first on Keto Zone® | Dr. Don Colbert, MD.

And what’s more, it’s ultra-nourishing.

Here’s how to make it today, and what it will do in your body.

Keto Zone Lemon Lime Slushie

Ingredients:

• 2 ounces fresh-squeezed lemon juice (about 1 lemon)
• 1 ounce fresh-squeezed lime juice (about 1 lime)
• 4 ounces purified water
• 1 scoop Fermented Green Supremefood or Red Supremefood
• 10 ounces ice cubes
• Optional: Limeade Instant Ketones

Instructions:

What’s in this Keto Lemon Lime Slushie for You?

1. Tons of Nutrients in a Low-Carb, Low-Calorie Summer Drink

Lemons and limes contain powerful nutrients, packed in a low-carb, low-calorie fruit. In fact, the juice from ½ lemon or lime contains 6 calories or less, and 2 grams carbohydrates or less (1). It’s a low-carb package, but the nutrient abound. They include small amounts of vitamin C, thiamin, folate, pantothenic acid, calcium, magnesium, and copper.

2. Immune System Support

Let’s start with Vitamin C. This water-soluble vitamin has been linked to immune health, and a reduction in inflammation and oxidative stress.

In fact, one review showed that adequate vitamin C could reduce the duration of common colds and respiratory infections (2).

How?

Vitamin C enhances the proliferation of B- and T- immune cells via gene regulation. When vitamin C is deficient, the cells display impaired immunity and higher susceptibility to infections. When infection occurs, vitamin C levels drop as it’s used to fight them, and then requires higher consumption rates to continue to be effective (9).

Both lemons and limes provide vitamin C.

Amazing Additions

We’ve added even more nutrition with the option of fermented greens and green tea with Fermented Green Supremefood, or berries with Red Supremefood (includes cranberries, blueberries, and raspberries). They also contain prebiotics and probiotics blends of L. rhamnosus, L. casei, B. longum, and L. acidophilus.

Or, add Instant Ketones to help you get in, or stay in, the Keto Zone while enjoying amazing energy and mental focus.

Bottom Line

You don’t have to miss out on all the best foods and drinks of summer while you’re in the Keto Zone. Try our Keto Lemon Lime Slushie today, a perfect drink for summer that will nourish your body from your skin to your heart.

The post Keto Lemon Lime Slushie for Summer Nourishment appeared first on Keto Zone® | Dr. Don Colbert, MD.

But these aren’t your average muffins.

Typical chocolate muffins are made with inflammatory wheat flour and loaded with processed sugar. That means they will sabotage your weight loss and ruin your health.

On the other hand, these ketogenic chocolate cream cheese muffins are gluten-free and low-carb. So you can indulge in this guilt-free treat without sabotaging your weight loss on the Keto Zone diet!

Made with almond flour, coconut milk, grass-fed butter, and MCT powder, these decadent chocolate muffins are full of healthy fats.

These muffins are perfect as a low-carb dessert or a midday snack.

Try the recipe out today!

Ingredients

Cream Cheese Frosting

3/4 cup organic cream cheese, softened
1/4 cup erythritol
1/4 cup organic heavy whipping cream
1/2 teaspoon vanilla extract

Muffins

4 organic/pasture-raised eggs
1/2 cup organic coconut milk
1/3 cup grass-fed butter, melted
1/2 teaspoon vanilla extract
2 cups blanched almond flour
1/2 cup erythritol
1/3 cup organic cacao powder
4 scoops Keto Zone MCT powder (Dutch Chocolate)
1 tablespoon baking powder
1/2 teaspoon sea salt

Instructions

1. Preheat oven to 350 F.
2. Place muffin cups in a muffin pan.
3. In a large blender, combine 1/2 teaspoon vanilla, eggs, coconut milk, and melted butter.
4. Blend until well-combined.
5. Add in the almond flour, MCT powder, sweetener, cacao powder, baking powder, and sea salt.
6. Blend again until well-combined
7. Distribute the batter evenly in to the muffin cups.
8. Place muffins in to pre-heated oven.
9. Bake for about 25 minutes or until a toothpick comes out the center clean.
10. As the muffins are cooking, combine cream cheese, heavy whipping cream, 1/2  teaspoon vanilla, and erythritol in a large bowl.
11. Beat the mixture until well combined.
12. Once muffins are done, remove pan from oven and set aside as you allow them to cool.
13. When muffins have cooled, remove them from the pan.
14. Use a spatula to carefully ice the tops.
15. Serve and enjoy!

Nutrition Facts

Yields: 12 muffins

Serving Size: 1 muffin

Per Serving:

Calories: 270 kilocalories

Fat: 23 grams

Total Carbohydrates: 8 grams

Fiber: 4 grams

Net Carbs: 4 grams

Protein: 8 grams

The post Keto Zone Chocolate Muffins with Cream Cheese Frosting appeared first on Keto Zone® | Dr. Don Colbert, MD.

These Keto Zone Cranberry Orange muffins are hands down one of the best ways to start Christmas day, especially when topped with soft butter and a sprinkle of cinnamon.

As keto-friendly as can be, almond and coconut flour substitute out unhealthy wheat/white flours and keto sweetener outs unhealthy sugar.

You don’t even have to be on Keto Zone to enjoy, which is perfect for the whole family.

While you’re here, check out the 8 other healthy Christmas breakfast ideas below the recipe. Let the Christmas cooking begin!

Keto Zone Cranberry Orange Muffins

If coconut flour isn’t an option, use 3 cups of almond flour and only 3 eggs. Don’t forget to buy blanched almond flour instead of almond meal. Almond meal has a much finer consistency that can create less dense muffins. You can also use granulated monk fruit sweetener in place of swerve or sour cream in place of Greek yogurt.

Ingredients

4 large organic eggs, beaten

1/2 cup full-fat organic Greek yogurt

1/3 cup granulated swerve sweetener

1 teaspoon vanilla extract

1 teaspoon orange extract

1 tablespoon orange zest

2 cups organic almond flour

1/4 cup organic coconut flour

2 teaspoons baking powder

1/4 teaspoon sea salt

3/4 cup fresh organic cranberries, lightly smashed

Instructions

1. Preheat oven to 350°F and fill muffin pan slots with liners.
2. Combine eggs, Greek yogurt, sweetener, vanilla extract, orange extract, and orange zest in a large bowl. Mix with an electric mixer on medium speed for 1 minute, or until combined.
3. Add remaining dry ingredients and mix for another minute. Using a spoon, stir in cranberries until fully incorporated into the batter. (If mixture is too dry, add 1 tablespoon water as needed.)
4. Spoon batter into each lined cup until about 2/3 full, then bake for 15 minutes or until a toothpick inserted in the middle comes out clean. Best served warm.

Nutrition Facts

Yields: 12 muffins

Per 1 Muffin:

Calories: 84

Fat: 4.7 g

Total Carbohydrates: 6 g

Fiber: 2.9 g

Net Carbs: 3.1 g

Protein: 4.3 g

Recipe adapted from howtothisandthat.com

8 Other Healthy Christmas Keto Breakfast Ideas

Start off Christmas day with a hearty, healthy (and festive) breakfast with any of these 8 easy, family-approved recipes. Pick one, and Christmas morning can’t go wrong!

1. Keto Zone Cinnamon Rolls

Cinnamon rolls are a classic Christmas breakfast, and thankfully, with this Keto Zone Cinnamon Rolls recipe, you won’t be missing out on tradition.

Instead of unnecessary carbs and sugars, you have homemade rolls, stuffed with cinnamon and butter, then coated with a sweet cream cheese glaze.

2. Keto Zone Christmas Breakfast Casserole

Casseroles are a holiday staple for a reason, and Keto Zone’s Christmas Breakfast Casserole doesn’t disappoint.

Garlicky sausage, rich cheddar cheese, and fresh broccoli load this casserole with plenty of healthy, low-carb foods.

3. Keto Zone Biscuits & Gravy

Who would’ve thought biscuits and gravy could have a keto version?

This Keto Zone Biscuits and Gravy Recipe lets you enjoy your favorite breakfast with yummy almond flour biscuits, tasty, high-fat gravy, and ketosis to boot.

4. Keto Zone Pumpkin Protein Pancakes

If you have any extra hydrolyzed collagen protein powder in your cabinet, Keto Zone Pumpkin Protein Pancakes are a must for Christmas morning.

These fluffy, spiced pancakes topped with a satisfying slide of butter ensure you leave the table feeling full and nourished. And you won’t even need syrup.

5. Keto Zone Chocolate-Covered Bacon

If there’s any day to eat chocolate for breakfast, it’s Christmas.

Keto Zone Chocolate Covered Bacon will be a guaranteed family hit, especially with that extra hint of keto-friendly cinnamon sugar mix.

Just cook the bacon, melt the chocolate, and dip!

6. Keto Zone Spiced Snickerdoodle “Oatmeal”

Christmas morning is all about eating dessert for breakfast, and this Keto Zone Spiced Snickerdoodle “Oatmeal” is the perfect medium for those looking to stay in ketosis during the holidays.

Instead of using high-carb oats, this recipe takes the high road with hemp hearts, flax meal, and chia seeds to rack up the fats and kill the carbs– all with that Christmas cookie flavor!

7. Keto Zone Christmas Fruitcake with Berries, Lemon, & Poppyseeds

You aren’t limited when it comes to baked goods on Keto Zone. Take Keto Zone Christmas Fruitcake for example.

With a few recipe adaptions, you have a delicious keto fruitcake made even better than before. The lemon, poppyseeds, and berries make will make a great pop for Christmas morning.

8. Keto Zone Coffee

Pair any of the recipes above with a Keto Zone Coffee, and you have a foolproof breakfast to keep you full and thriving on ketosis for the entire day.

The great part is that Keto Zone MCT Oil Powder comes in flavors like Pumpkin Spice, Hazelnut, and Chocolate, which means there won’t be any shortage of festivity in your cup of keto joe.

Bottom Line

Christmas morning should be enjoyed, even in the Keto Zone. And there’s no doubt that the above recipes can bring both positive Christmas and health results.

Follow Keto Zone on Instagram to be updated when all NEW recipes are posted!

The post Keto Zone Cranberry Orange Muffins & 8 Other Healthy Christmas Breakfast Ideas appeared first on Keto Zone® | Dr. Don Colbert, MD.

You feel better.

And recent evidence comes to show that keto does even more than the above. Although studies are still in the works, keto may have positive effects on ADHD symptoms, bringing new light to those who’re struggling with unproductive treatments. Here we’ll touch on everything you need to know about ADHD and Keto Zone.

What Is ADHD?

Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental mental disorder that negates executive behavior. This means overall symptoms can include not being able to pay attention, resist temptation, control emotions, and think before acting– or in a nutshell, hyperactivity, impulsiveness, and inattentiveness. It can occur in both children and adults, but symptoms start to appear between the ages of 6 and 12. (1)

Some Adult ADHD Symptoms:

• Impatience
• Difficulty with time requirements
• Trouble staying organized
• Restlessness while seated
• Forgetfulness
• Starting new tasks before finishing old ones
• Interrupting while others speak

The cause of ADHD is probably a combination of complex factors, as both genetics and environmental roles are at play. But the exact sources are still being researched. (2)

The ADHD Diet Connection

ADHD is typically treated with medications and/or therapy, however, there is growing evidence that diet can play a positive role, too. Insulin resistance, mineral deficiencies, and poor gut bacteria can contribute to worsening symptoms– not to mention triggers from processed and artificial food.

Studies show consuming blood sugar-spiking foods can flare ADHD symptoms, as well as preservatives, dyes, artificial flavors, and potential allergens like nuts, casein, gluten, and dairy. (3,4,5) Studies also show kids with ADHD are more likely to have an Omega-3 fatty acid, iron, magnesium, zinc, and vitamin D deficiency on top of different gut bacteria, which can directly influence brain development and inflammation. (6,7,8) Eating a well-balanced diet with probiotics, fish, vegetables, and fewer processed foods may help to boost deficiencies, level out blood sugar, and counteract the negative effects. (9, 10)

Keto & ADHD: How It Can Help

Since diet can play such an integral role in relieving ADHD symptoms, what about keto? At the moment, no studies have been done directly correlating keto to ADHD, however, here are 4 likely ways Keto Zone can make a positive impact based on the diet connection evidence.

1. Lowering Sugar/Artificial Food Intake

Eating too much sugar, preservatives, and additives can flare up ADHD problems, but thankfully, Keto Zone restricts all of the above by encouraging less carbs (sugar) and more organic, grass-fed products.

2. Reducing Inflammation

Keto is profoundly anti-inflammatory, and some studies show that inflammation can contribute to ADHD by harming neurons and hindering neurotransmitters. (11) Keto proves to remove those damaged cells and prevent further damage to other healthy cells by releasing powerful antioxidants. (12,13) Overall, this can lead to better brain function. (14)

3. Improving Gut Health

Gut health can play a significant role in how ADHD symptoms play out, as a poor microbiome leads to poor brain health. Adjusting your gut bacteria to a healthy state has even given relief to those with epilepsy and multiple sclerosis. (15,16) And unsurprisingly, Keto Zone shows to reduce bad bacteria, which in turn, levels out the microbiome. (17) This could give some relief to ADHD symptoms as well.

4. Providing Efficient Brain Fuel

In ketosis, your body uses ketones instead of glucose (carbs) for fuel, and studies show these ketones to be a highly effective, if not the most effective, source of energy. (18) When you use glucose for fuel, there are highs and lows, which leads to energy crashes and brain fog. But when you use ketones for energy, there are no dips and spikes, which means better focus, concentration, and overall energy output.

At the moment, there aren’t any studies on ketones and ADHD exclusively, but with the evidence of ketones aiding mood disorders and epilepsy, we can expect the effects to have similar positive outcomes. (19,20)

5. MCT Oil

MCT Oil, or medium-chain triglyceride oil is a popular supplement among keto-dieters because of its ability to provide almost instant energy to the brain. And high-quality studies prove that it also helps conditions like epilepsy, Alzheimer’s, and autism. (21) This in mind, it may help ADHD symptoms. You can try Keto Zone MCT Oil Powder for an easy way to incorporate it into your diet or use coconut oil while you cook.

Bottom Line

Although direct findings are a little fuzzy, we can only assume with the diet connection evidence and keto benefits that Keto Zone can most likely help those with ADHD. Are you ready to start your keto journey? Shop here for all of your supplements!

The post Can Keto Zone Help With ADHD? What You Need to Know appeared first on Keto Zone® | Dr. Don Colbert, MD.

Why Pasta Isn’t Keto Zone-Friendly

As tasty and classic as pasta is, one serving usually contains up to 38 grams of carbohydrates, which is well over your daily limit on Keto Zone. And its other macronutrients aren’t looking too good either with 1 gram of fat and 7 grams of protein. (1)  However, with substitutes like vegetables and almond flour, there are ways to turn those macros around.

1. Spaghetti Squash

If you’re looking for the closest alternative to pasta, spaghetti squash is your go-to. Once cooked and halved, you can scrape out the insides with a fork and it very closely resembles the soft, mild taste and color of traditional spaghetti noodles. On top of that, 100 grams contains only 5.1 net carbohydrates, 0.3 grams of fat, and 0.7 grams of protein, making it a low-carb dream. (2)

You can try it out for yourself with this amazing Keto Zone Spaghetti and Meat Sauce recipe.

2. Zoodles

Zoodles are spiralized zucchinis, and they easily taste like whichever sauce you pair them with. This means they’re the perfect pasta solution without any of the extra carbs. 100 grams has 2.5 grams net carbohydrates, 0.6 grams of protein, and 0 grams of fat, along with plenty of extra common vegetable nutrients like fiber, vitamins, and minerals. (3)

And you don’t have to always use zucchinis. You can pop virtually any low-carb veggie in the spiralizer to create keto-friendly pasta. Give Keto Pad Thai With Zucchini Noodles or Keto Zone Zucchini Italian Salad a go!

3. Cabbage Noodles

Few people think of cabbage as a pasta substitute, but in reality, cabbage has been used as pasta since Italian cabbage roll recipes came around. You can slice them into noodles or turn them into a slaw. Either way, 100 grams include 3.3 grams of carbs, 0 grams of fat, and 1.3 grams of protein. To cook, drop the sliced cabbage in boiling water for 2 minutes or until tender, or you can slice it into sheets to bake in lasagna. (If you’re putting them in lasagna, boil for only 30 seconds.)

4. Shirataki Noodles

Also known as miracle or konjac noodles, shirataki noodles are made from water and glucomannan, which is fiber from the konjac root. The fiber is soluble, which means it keeps you full for longer and feeds the good bacteria in your gut, reducing inflammation and charging your immune system. (4,5) As the real kickers though, these noodles are both carb and calorie-free and take mere minutes to cook up. Just rinse under hot water and heat, then top with your favorite keto noodle sauce.

5. Almond Flour Pasta

Almond flour pasta is just as it sounds: pasta made with almond flour instead of typical white flour. Almond flour has zero carbs, 12 grams of fat, 5.6 grams of protein, and an abundance of magnesium and Vitamin E, compared to a white/wheat mix, bleached flour with over 70 grams of carbohydrates. (6,7,8) You can make your own at home or purchase store-bought, however, make sure to read nutrition labels carefully, as some almond flour pasta brands contain high abounds of carbohydrates.

6. Cauliflower Noodles

Cauliflower is an amazingly versatile keto-friendly food. From rice, potatoes, couscous, and pizza crust to now pasta, it’s a healthy low-carb alternative to satisfy your noodle needs. Chop it up and roast or steam it for the tender pasta effect, then enjoy its 2.1 grams of carbs, 1.8 grams of protein, 0.5 grams of fat, Vitamin C, Vitamin K, and folate. (9) This Keto Zone Cauliflower Mac and Cheese recipe is perfect for pasta-lovers!

Bottom Line

With these 6 pasta alternatives, you don’t need to worry about missing noodles anytime soon. Try out some of the recipes above to see which substitute you like best! And if you haven’t purchased your Keto Zone supplements yet, what’re you waiting for? Take a peek at the newest product, Keto Zone Fiber.

The post 6 Low-Carb Pasta Alternatives appeared first on Keto Zone® | Dr. Don Colbert, MD.

Less than 2% of the United States population reaches the daily 4,700 mg potassium recommendation. (1) It tends to sit on the backburner of standard diets. But in reality, it’s a powerful mineral that does more for the body than we realize.

Let’s break down what potassium is, why we need it, and how to get it.

What is Potassium?

Potassium is one of the seven most important macrominerals, the third most common mineral in our bodies, and also an electrolyte. This means when it’s placed inside of our body’s water content, it turns into either negatively or positively charged ions.

In potassium’s case, it carries positively charged ions that conduct electricity throughout the body. In turn, these electrical abilities help vital functions like contracting our heart muscles to keep us alive and thriving.

Almost all the potassium in your body is found in your cells, of which 80% are muscle cells and 20% are liver, bone, and red blood cells. (2)

Why You Need Potassium

The electricity created by consuming potassium is used to maintain fluid balance, nerve signals, normal blood pressure, and muscle contractions. (3, 4) Without these regulations, our bodies would suffer from serious dehydration and the inability to move our muscles, sustain a steady heartbeat, or have responsive reflexes. Those are big deals!

On top of being responsible for those fundamental functions, eating enough potassium can reduce the risk of heart disease and osteoporosis, protect muscles, fight kidney stones, and aid bloating. (5, 6, 7, 8, 9, 10, 11)

As a critical mineral, potassium plays an enormous role in our overall wellbeing. And it’s not the only one! Magnesium is, too. Read What You Need to Know About Magnesium on Keto.

6 Signs of Potassium Deficiency

Since 98% of the population is not eating enough potassium, there’s a chance you may be potassium deficient. Here are some signs to look out for:

1. Fatigue/Weakness

If your potassium levels are low, your muscles aren’t able to make strong contractions, which makes you feel weak and tired. (12)

2. Poor Digestion

Your brain needs potassium to convey signals to your gut, and if it isn’t able to “talk,” the result could be digestion issues like bloating and constipation. (13, 14)

3. Muscle Cramps

When your brain doesn’t receive the potassium it needs, it could also result in muscle cramps or spasms. The nerve signals to your muscles may be weaker than usual, which can lead to prolonged muscle contractions. These longer, often painful contractions are cramps. (15,16)

4. Tingling and Numbness Sensations

Tingling and numbness are other results of a lack of potassium straining the communication from your brain to your body. It’s called paresthesia and usually appears in your legs, feet, hands, or arms. (17, 18)

5. Heart Palpitations

When potassium is in the blood and travels to your heart, it helps regulate your heartbeat. But when you don’t have enough potassium, it can cause heart palpitations. Usually, they make your heart beat faster, harder, or skip a beat. (19,20)

6. Shortness of Breath

The muscles in the lungs contract and expand because potassium helps the brain send those clear signals. But if you don’t have a good storage of potassium, your lungs might struggle to complete those contractions all the way, resulting in breathing difficulties. (21)

Potassium-Rich Keto Zone Foods

Now that you know why potassium is important, it’s time to eat it. Here are the top keto-friendly sources of potassium (22):

• Spinach (2 cups): 334 mg
• Chicken Breast (3 oz): 332 mg
• Salmon (3 oz): 326 mg
• Beef (3 oz): 315 mg
• Greek Yogurt (6 oz): 240 mg
• Broccoli (1/2 cup): 229 mg
• Turkey Breast (3 oz): 212 mg
• Cashews (1 oz): 187 mg
• Coffee (1 cup): 116 mg
• Iceberg Lettuce (1 cup): 102 mg
• Peanut Butter (1 tablespoon): 90 mg
• Black Tea (1 cup): 88 mg
• Egg (1 large): 69 mg

Bottom Line

Without potassium, our bodies would be in a world of trouble! It’s super important to make sure you’re aiming for the recommended daily dose. And thankfully, foods like spinach, chicken, and salmon are incredibly high in potassium while being keto-friendly. Win/Win!

Along with eating the above foods, you can also balance out your electrolytes with Keto Zone Instant Ketones.

The post Are You Getting Enough Potassium on Keto? Why You Need It & What to Eat appeared first on Keto Zone® | Dr. Don Colbert, MD.

With that said, consuming cheese comes with a catch! Unfortunately, not every cheese is made equal, but this guide tells all. From figuring out how to choose the right kind to know which to avoid, let’s get into the nitty-gritty of this classic food.

Benefits of Cheese on Keto Zone

Cheese has a surprisingly huge laundry list of benefits: (1,2,3)

• Prevents viruses and heart disease (take a quick look at The Keto Diet and Heart Disease: What You Need to Know!)
• Improves gut health by providing good bacteria
• Holds valuable minerals like magnesium, zinc, and selenium which can reduce blood pressure, boost the immune system, and reduce your risk of cancer
• Includes alpha-linoleic acid, an omega-3 fatty acid that lowers inflammation
• Contains oleic acid which stabilizes cell membranes.
• High in calcium, vitamins A, K2, and B12, zinc, riboflavin, and phosphorus

Right alongside its advantages is how easy it is to include in your diet. Cheese’s taste and texture makes it the perfect addition to salads, eggs, and virtually any savory meal or snack, like these Keto Broccoli Cheese Bites.

How to Choose the Right Cheese

There are four ways to tell if the cheese you’re eyeing is good for you:

• It’s not homogenized
• It’s not pasteurized
• It’s organic
• It’s grass-fed

Homogenized and pasteurized milk goes through unique shelving and preserving process that can often ruin some of its nutritional content. When processed milk is used to make cheese, it can ruin the cheese’s nutrients as well.

Buying organic is crucial for dairy products. Organic means the milk came from an animal that was fed a pure diet without any synthetic hormones, which means you, in turn, aren’t ingesting any chemicals or hormones that can wreak havoc on your body.

Grass-fed is also important because it’s the natural diet for cows. Dairy animals fed grains or artificial foods tend to have less nutritional content in their milk, which means you aren’t consuming as many nutrients as well.

Best Cheeses to Eat on Keto Zone

Cheeses that are low-carb and high-fat with a good number of probiotic bacteria are your best bet on the keto diet. Here are some top choices:

• Brie
• Cheddar
• Colby
• Cream Cheese
• Feta
• Havarti
• Monterey Jack
• Parmesan
• Provolone
• Swiss

And these are just the tip of the iceberg! There are hundreds of cheese options to choose from, and as long as you stick with the low-carb, high-fat, organic, and grass-fed rules, you should be good on the keto-friendly front.

Need another good cheese recipe? Make Keto Zone Cauliflower Mac and Cheese for a deliciously cheesy, low-carb meal!

Cheeses to Avoid on Keto Zone

Highly processed and high-carb cheeses won’t work on the keto diet. Processed cheeses often contain artificial preservatives, dyes, flavors, and sugars, which only contribute to more inflammation in your body. Try to avoid these:

• Bagged pre-shredded cheese
• Low-fat or reduced-fat cheese
• Vegan cheese substitutes like soy cheese
• American cheese pre-sliced singles
• Cottage cheese
• Canned or spray cheese

Although the above cheeses may seem like great, easy options, they’re all either loaded with carbohydrates, sodium, or harmful chemicals that do more harm than good. Instead of buying pre-shredded, you can always grate your own at home!

It should also be noted that for those with lactose intolerance or an allergy to the milk protein, casein, the benefits of cheese don’t overrule your symptoms. If you have reactions like gas, bloating, diarrhea, cramping, hives, or itching after eating cheese, it’s best to stay away from eating it all together.

Bottom Line

As long as you take care in choosing the right kind, cheese is a great way to increase your fat and protein intake. Go ahead and add some organic, grass-fed cheese to your holiday cheese platter this season and reap the keto benefits!

The post Your Guide to Cheese on the Keto Zone Diet appeared first on Keto Zone® | Dr. Don Colbert, MD.