I’ve assembled meal planning as well as a few tools here to help you.
There's the Egg Fast grocery list, the basic rules and the Egg fast Tracker program for iPhone and Android.
There's also the printable egg tracker for paper and pencil people like me!
I hope this is helpful to you!
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Free Egg Fast Tracker Apps for your tablet computers and phones
Using some of the keto macro counters is a tedious way to keep track during the egg quickly. While after the egg plus many men and women get a bit freaked out about the macros and calories.
The Egg Fast Diet is a Simple program. Is the complete number of eggs, cheese and fats.
In case you have an iPhone or iPad, then click this link for your Egg Fast Tracker program.
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Getting Started – Three Days of Keto Egg Fast Meals and Ideas
What can I eat on egg fast? Try out some of These Egg Fast Recipes!
Keto Cloud Bread with Dairy Free and Egg Fast Options
Egg Quick Lemon Cheesecake Fat Bombs
Immediate Pot Sous Vide Egg Bites for the Egg Fast!
Keto Mini Egg Quick Pizzas
Egg Fast Recipe: Egg Puffs
Egg Fast Recipe: Lemon Filled Danish
How to Transition from Egg Fast back to Keto LCHF
Save these Egg Fast tools and apps to Pinterest
If you're craving carbs on your keto diet, look no farther than this keto soup recipe, made with actual pickles! The saltiness of the pickle brine makes for the craving buster!
I never cared until I became an adult and realized energy is required to make soup than just about any keto recipe out there. I may have a batch of keto soup made in under 20 minutes, start to finish.
Talk about a fast keto meal!
And, packed with ingredients that encourage fat burning.
Soup Helps You Burn Fat
You read that right! Using a high-quality bone broth in your keto soup recipes raises the glycine content, an amino acid which helps the body breakdown fat.
The important thing here is to use high quality bone broth that is rich in glycine.
Combined with the oil of your choice like coconut oil, avocado oil, or ghee, and you are boosting your fat burning with every sip you take.
As you work to become fat accommodated , you might realize that you crave carbohydrates once and awhile. This is a natural answer, but understanding that fact doesn't totally help you in the moment! What can help, is currently eating pickles! The saltiness can help overcome than simply ignoring it a carbohydrate cravings simpler and sooth your longing for carbs.
That's why I really like this soup so much! And, because pickles are so inexpensive, using pickles on your dairy-free keto recipes is a great way to keep on budget when planning out your keto diet foods.
Before we get to the keto recipe, I've got news!
I'm hosting digital book readings this month through June where I will be reading from my paperback books, The Keto Diet Cookbook and Keto for Women plus answering your keto questions.
Attendance is free. All you've got to do is follow me on Instagram and await the alarms to join live! I'll be jumping online during the week at various times, so I am positive you'll have the ability to grab one of the fourteen events we are planning.
If you do not do Instagram, you can also watch for the live events in my YouTube station .
- Pour the avocado oil into a large saucepan and heat over moderate heat for 1 minute. Add the celery, onion, and garlic. Sauté until the onions are translucent.
- Add the broth or stock of your choice together with the roughly chopped cauliflower florets, bay leaf if usingsea salt, sea salt, and cayenne pepper if using. Cover, bring to a boil, then simmer for 10 to 15 minutes, or until the cauliflower is soft.
- Using a ladle, remove 1 cup (240 ml) of hot broth from the soup, and place in a small bowl. Add the yolks to the broth and whisk until incorporated. Then, slowly pour back into the saucepan whilst doing so, stirring the soup.
- Add the finely diced dill pickles and pickle brine to the soup, cover and bring to a simmer before dividing the soup between four serving bowls, topping with fresh dill, and appreciating.
What little tricks do you have for overcoming carbohydrate cravings on your keto diet? Snap pics of your favorite carb-busting strategies on Instagram and tag me @healthfulpursuit. I love seeing!
This is the first video of the series “Physicians Blunders” and now ’s theme is quite unpleasant: Parasites!
"Ninety percent of humans are going to have problem with parasites in their lifetime."
A study out of The University of Maryland says,"Parasites can live within the intestines for years without causing any symptoms." This is the reason why a lot people have parasites without even knowing it.
The protozoan parasite affects 3.7 million people in the United States. However, only about 30 percent of people will actually develop symptoms.
These statistics could already give you an idea that when Doc suggested “parasites go away by themselves” he/she wasn't on the right track!
What are a few of the signs you've got unwanted guests?
- Changes in the appearance or frequency of bowel movements, especially if you've got excessive diarrhea or loose stools for two weeks.
- Chronic exhaustion not solved by a week of restful sleep.
- Unexplained and sudden weight loss of 10 or more pounds over two months.
- Itching around the anus for at least two weeks, particularly if there is no rash.
Those are just some of the most evident symptoms, but here is a list of other conditions that could be caused by parasites: Constipation, diarrhea, gas and bloating, irritable bowel syndrome, joint and muscle aches, allergies, sugar cravings, skin ailments, itching at nose, ears, eyes, rashes, hives, eczema, acne, headaches, chronic fatigue, trouble sleeping, yeast and candida infection.
What to do about those nasty buggers? Watch my movie here for my nutritional approach to solving parasites!
Below is a transcript of the video!
Doctor's Blunders -- Parasites
[00:00:09] Hi, I am Vivica, Keto Nutritionist and Hormone Specialist. So, this is our first little physician's blunders video. This case is about parasites. So, one of my clients went to a doctor after undergoing some major gastro intestinal distress symptoms which were going on for many years.
One more thing, she was traveling. She was traveling to South America, India and a number of other third world countries.
[00:01:00] So, when she went to a doctor, she inquired about if they check for parasites possibly and the doctor was like oh no, we do not need to test for parasites. Anyways, if you had parasites, they'll go away by themselves.
[00:01:24] Parasites do not go away by themselves by the way. So, allow me to give you here a little bit of an idea. Approximately 85 percent of Americans will experience parasites at some point in their lives and about 90 percent of human beings will also experience a parasite in general in the world. Here's the study of the University of Maryland and I'm going to quote. "Parasites can live within the intestines for years without causing any symptoms." Many of us can have parasites and never realize that.
[00:02:02] there are lots of different kinds of parasites and the ways that we pick them up is through polluted waters, occasionally through our pets, sometimes through factory farm weeds which aren't properly treated and then, they're not properly cooked. So, it's very easy even in our westernized world, our contemporary clean world in the United States to get a parasite.
[00:02:29] What are some of the symptoms of parasites? Bloating, diarrhea, gastro-intestinal distress but also some more subtle symptoms which are for a longer time when you've been infected with parasite and some of those are bloating and gas, IBS [00:02:47], joint and muscle aches, allergies, sugar cravings, skin conditions like eczema or acne, and joint itching, chronic fatigue, difficulty sleeping, and yeast and candida infections.
[00:03:05] So, I have observed this in my clinical practice with various people and among the first things I say to a patient that has come to me with this kind of symptoms and a sort of history history of travels into different areas of the world. Not necessarily the world. Like it could only be from the United States. Like the first thing I'd tell them is that we will need to check for parasites. And the tests that are available nowadays are extremely extensive and very precise so with almost extreme accuracy, we can find out if you have an infection, an active parasitic infection in your body.
[00:03:49] So, what do we do when we find out that you have a parasite infection? Well, in my practice, I use herbs, anti-parasitic herbs because they don't have the side effects and contrary to indications that normal medication is going to have. We do Keto Paleo lifestyle because one of the things which parasites feed on... Guess what? Is grains and sugar and certain meats particularly like pork meat. I've included some very interesting links beneath this video so you can educate yourself further.
[00:04:30] additionally, if you think you might have parasites or you've got extreme gastro-intestinal symptoms and you will love to know more about it, please reach out to me and I can help you with some proper testing. We could do some laboratory testing or some other ways I can help you understand what's your case.
[00:04:55] But don't let your doctor send you home and call you mad and telling you parasites should have gone away by themselves or your gastro-intestinal issues are not normal or they are not diet related because that's the type of stuff they will tell you in the emergency room, dismissed without even an explanation and that's what happened to that client of mine.
If you enjoy this information and you want to hear more about health and sustainable living inside the Keto Paleo lifestyle, please subscribe to my channel, follow my site; the nourished caveman. I'm on Facebook, Instagram and Pinterest so you can find me everywhere and I will be sharing great more of these stories, the doctor's blunders. There's a ton more so consider the next video.
MOBILE AND PHONES
Have you ever tried Shakshuka with Feta? Shakshuka (or shakshouka) -- pronounced "shahk-SHOO-kah" -- is a staple of Middle Eastern cuisine.
Traditionally it's cooked in a cast iron pan with a tomato-based eggs and sauce as the main ingredients.
However, I've seen all types of shakshuka ingredients such as chickpeas, potatoes, Middle Eastern and Mediterranean spices, and various kinds of meats and cheeses.
I create my shakshuka with feta and some form of meaty bacon, ham or pancetta. I love how the saltiness of the meat and cheese compliments the sauce, eggs and lettuce.
Anyway you make it, it is a show stopper. The stunning yellow yokes, beautiful green leaves, and a red sauce served in a cast iron skillet are sure to have everyone oohing and aahing when you pull it from the oven.
An easy shakshuka recipe for all meals
Since shakshuka features eggs, it's often served as a breakfast or brunch dish. It might remind you of a somewhat similar Mexican dish, Breakfast Chilaquiles.
You can serve it with pita, gluten free toast, or some crusty French or Italian style bread to sop up the sauce.
It's also a festive dish for the holidays as it is red and green!
How to Earn shakshuka eggs just right
I've decided to make my shakshuka recipe as easy as possible when it comes to serving this up. But some people might not like runny eggs. Not to worry!
For those who have a mixed group, serve it to the"runny" people first. Then stick your skillet back in the oven for a few more minutes to firm up the remaining eggs.
Or serve the shakshuka in oven safe bowls and place those in the oven for a couple of minutes to firm up the eggs.
In any event, everybody's happy with their eggs cooked to order!
To make this a vegetarian dish, forget the pancetta, meaty bacon or country ham and add a little more feta.
If you grow fresh basil and oregano in your kitchen garden, use that instead of the dried herbs. Use 1/2 tbsp of finely chopped fresh herbs rather than 1/2 teaspoon of dried herbs.
Like spicy dishes? Add a few more pinches of crushed red pepper or serve the shakshuka with your favourite hot sauce.
What Sort of skillet?
I made this simple shakshuka recipe in my yellow 11 3/4-inch Le Creuset Enameled Cast-Iron Skillet. I was lucky enough to purchase it from a buddy for next to nothing because she was moving to the UK.
You don't need to create Shakshuka with Feta in a cast iron skillet, however. But it ought to be a large oven safe skillet. You don't need the handle to melt and ruin your food!
Shakshuka with Feta
- 1 tbsp olive oil
- 4 ounces pancetta, meaty bacon or country ham, finely chopped
- 1 medium onion, finely chopped
- 4 garlic cloves, finely chopped
- 2 (15 oz ) cans tomato sauce
- 1/2 tsp dried basil
- 1/2 teaspoon dried oregano
- pinch crushed red pepper
- 1/2 teaspoon salt
- 1/4 tsp ground black pepper
- 1 (10 ounce) container baby spinach leaves
- 6-8 large eggs (depending on sized of skillet)
- 1/2 cup feta, crumbled
- 2 tablespoons flat leaf parsley, chopped
- Pita, gluten free toast, or crusty bread
- Preheat oven to 350 degrees F.
- In a large oven safe skillet, heat the olive oil over medium heat.
- Add the tomato sauce, dried basil, dried oregano, crushed red pepper, salt and ground black pepper. Simmer until the sauce is thickened -- about 15 minutes.
- Meanwhile, using a steamer basket over boiling water, steam lettuce leaves till wilted -- about 3 to 5 minutes.
- When sauce has thickened, removed skillet from stovetop. Add spinach leaves a few at a time to the skillet, creating a"nest" for the egg with a hole at the center. Based upon the size of the skillet (I used a 11 3/4 inch ) you should be able to create 6 to 8 nests. Transfer the pan to the oven and bake the eggs for 10 to 12 minutes until the egg whites are just starting to set.
- Slide the skillet from the oven rack and sprinkle with feta and parsley. Place back into the coven and cook for 3 more minutes until egg whites are set and the yolks are still runny.
- Serve with pita, gluten free toast, or crusty bread.
- Serving size: 1 to 2 eggs
Originally posted on December 9, 2013. Updated with new photos and information.
We Are back with Episode 417 of The Paleo Option Podcast. We've got one of my favourite guests of all time back on the series, Dr. David Perlmutter. Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling writer (writer of Grain Brain). Listen in as we discuss how the science of health and nutrition has progressed and where it is going, ketogenic diets, fasting, alzheimer's, diabetes, medicine, and much more.Show Notes:
00:47 -- Pre-intro/Summary 2:12 -- Introducing Dr. Perlmutter 3:34 -- How has the science behind Grain Brain improved 8:45 -- Health care crisis and important things to focus on 17:50 -- How the view of dietary fat has changed in the past 5 years 21:41 -- Dr. Perlmutter's visit with Nestle 25:24 -- Why ketogenic diets have become so popular 28:48 -- Alzheimer's ineffective medications 31:08 -- Statin drugs raising diabetes risk 33:58 -- Comparing diabetes therapy with medications vs ketogenic diet 34:23 -- Diet template and paleo 38:54 -- Plants able to change gut bacteria genes 42:15 -- Connection 43:28 -- Fasting 51:20 -- Muscle loss and fasting 57:40 -- Things to Know about and how to thrive on keto 59:49 -- Predictions for the next 5 years 1:04:15 -- Where there are Dr. Perlmutter
YouTube: The Empowering Neurologist
NEW YORK 2014
You have to check out the Jersey Mike’s Keto-friendly menu items should you re looking for a choice on the go. They offer a diverse set of offerings that can be a refreshing alternative to other fast food places, particularly when the choices are burgers. Ingredients are fresh and the quality of…
You have to try my Easy Cioppino Seafood Stew if you love any kind of Italian seafood stew.
For those of you unfamiliar with cioppino seafood stew, it originates in San Francisco, and has its roots in Italian and Portuguese seafood stew.
It’s usually considered an Italian-American dish.
My husband loves ordering classic cioppino when we dine out. (Me, too!)
Why make this cioppino seafood stew recipe at home?
Going out to restaurants is a wonderful treat from time to time. But the reality is, most of us are trying to save a buck by learning to cook our favorite dishes at home.
What’s nice about making a cioppino San Francisco seafood stew at home is you know exactly what’s going in it.
That way you can avoid anything you don’t like or are allergic to. Or you can tweak the recipe to your specific diet or preferences.
For example, if you like spicy, you can add more red pepper flakes. (Or the opposite, don’t like spicy – use less!)
Or if f you’re on a keto diet and want to be strict with your carbs, you may want to use only chicken broth and clam juice and not add the wine.
You’re the chef!
Using frozen seafood in this quick cioppino recipe
When I first tried to develop some recipes for cioppino seafood stew, I had trouble finding fresh shellfish, fish and shrimp that were affordable.
That’s why I decided to create a classic cioppino recipe based on a Giada De Laurentiis cioppino recipe that relies on frozen seafood.
I used Trader Joe’s Frozen Seafood mix, which is a combination of shrimp, scallops and calamari. (Sam’s Club also has a good seafood mix as do some Asian markets.)
In addition, I bought frozen, shell-off shrimp at Kroger and used the tilapia I had in the freezer from Costco.
Unfortunately I couldn’t find frozen mussels that weren’t breaded (blech!) for my Easy Cioppino Seafood Stew recipe, so we had to forego the fun of picking them out of the soup.
If you can find frozen mussels at your store, feel free to add them.
If you can’t find seafood mixes at your local grocery stores, use an equivalent amount of shrimp, scallops, or whatever seafood you can find locally. This recipe is pretty versatile.
More substitutions in the tomato seafood stew
Traditionally, fish stock is used in most seafood stews, but I couldn’t find fish stock at the store. And I didn’t have time to make any from scratch. (Who has time for that anyway?)
After doing a little research and finding recipes for cioppino seafood stew that used either chicken broth or clam juice, I decided to do a mix of the two.
Even with the simplifying of a more traditional cioppino Italian seafood stew recipe, my Easy Cioppino Seafood Stew was very tasty.
Since it relies on frozen items, you can easily make a batch on the weekends when you have a little time to cook, but don’t want to spend the whole day in the kitchen.
More tips for making and serving cioppino
Can you freeze cioppino? YES! Double the batch and freeze it for later. However, you’ll need a large stock pot if you want to double the recipe.
Can you reheat seafood stew in the microwave? Sure! Leftover shellfish cioppino heats up well in the microwave. Just don't overheat it or the seafood will end up chewy and rubbery.
Can I omit the wine? If you don’t want to use wine in your batch of Easy Cioppino Seafood Stew, use the equivalent amount of gluten free low sodium chicken broth.
What to serve with cioppino? Make sure to have crusty French or Italian bread on hand for dipping into the broth. So tasty!
If you’re gluten free, toast some of your favorite GF bread for dipping. Mmmmmmmm.
I also like to serve a simple side salad like this Kale Salad with Fruity Vinaigrette with the fish.
Soup, salad and bread is a perfect meal.
Looking for more easy seafood recipes?
If you love seafood or fish, you have to try:
Easy Cioppino Seafood Stew
- 3 tablespoons olive oil
- 1 large fennel bulb, thinly sliced
- 1 onion, chopped
- 3 large shallots, chopped
- 2 teaspoons sea salt, plus more for seasoning
- 4 large garlic cloves, finely chopped
- 3/4 teaspoon dried crushed red pepper flakes, plus more for seasoning
- 1/4 cup tomato paste
- 1 (28-ounce) can diced tomatoes in juice
- 1 1/2 cups dry white wine
- 2 1/3 cups low sodium chicken stock (gluten free)
- 3 (8 ounce) bottles clam juice
- 1 bay leaf
- 3 pounds frozen seafood mix
- 1 pound frozen, uncooked shell off shrimp
- 1 1/2 pounds white, firm-fleshed fish fillets, cut into 2-inch chunks
- Heat the oil in a large stockpot over medium heat.
- Add the fennel, onion, shallots, and salt and sauté for 10 minutes or until the onion is translucent.
- Add the garlic and crushed red pepper flakes, and sauté for another 2 minutes.
- Stir in the tomato paste, tomatoes with their juices, wine, chicken stock, clam juice, and bay leaf.
- Cover and bring to a simmer, then reduce the heat to medium-low. Simmer for another 30 minutes.
- Add the frozen seafood mix to the pot. Cover and cook until the seafood is cooked through, about 5 to 10 minutes.
- Add the shrimp and fish. Simmer gently until the fish and shrimp are just cooked through, about 5 minutes
- Season the soup to taste with more salt and red pepper flakes, if needed.
- Ladle the soup into bowls and serve.
- Serving size: 1/6 of recipe
Originally published on January 10, 2013 and November 7, 2016.
Updated with new pictures and information.
Back in February I spent three weeks at Green Mountain at Fox Run, a “whole-body wellness retreat” in Vermont for women, to work on my binge eating challenges.
I’ve been writing up a storm about my visit over on the Green Mountain’s blog. Here are my articles:
What if I beyond help? What if I take all this time away from my house and my life and nothing changes for me? I knew these anxieties had nothing to do with where I was going and everything to do with my wobbly faith in myself after years of yo-yo dieting. Read the Complete post
“I now understand exactly what is happening in my brain when I binge. I understand why I found it tough to stick to diets. I know the ramifications of chronic dieting and restriction on my body. It will help me look at my situation with compassion and less judgment. ”
Read the full post
“I've learned practical tools to"reverse engineer" an episode of emotional overeating or binging and pinpoint the thoughts, feelings and underlying needs that led up to it. There is an awareness there today, rather than that hopeless"why did I do this!?" feeling. ”
Read the full article
“I was suspicious of the whole idea of self-care, thinking it was all scented candles and chanting on a pillow. But Pathway enabled me to see that self-care as a basic tool of recovery from eating struggles. It's what keeps us from visiting that depleted place binges occur. ”
Read the full post
“I'd made many attempts to eat mindfully since I first read a book about intuitive eating back in 2010, but it never really clicked… Green Mountain gave me the freedom and serene environment to practice those skills and ideas. Without regular pressures or the cooking or clean-up, I could really focus on the food. ”
Read the full article
“There are tough days when it feels like one step forward, two steps back, but I know that I'm going in the right direction, however squiggly the path could be. ”
Read the full article