How to Digitally Enhance Your Cooking Experience

Blog
By Jennifer Scott of spiritfinder.org

Keto Kooking shares information surrounding a keto friendly diet, intermittent fasting, and metabolic health. Read more informative articles today!

Whether you are learning how to cook, wanting to break out of a cooking rut, or looking for ways to make cooking easier, technology can help. Keto Kooking wants you to know that you can use the internet, smartphone apps, and the latest gadgets and devices to find new recipes, try out new cooking methods, and save some time in the kitchen. Now, let’s get cooking!

First, Look at Your Kitchen’s Accessibility

When you begin working in the kitchen, you want to think about two things right off the bat: safety and comfort. If your kitchen doesn’t comfortably accommodate your needs and you don’t feel safe using it by yourself, then you may want to think about making some modifications to the space to make it more suited to you. The added benefit of making upgrades to your home, like installing an island or new countertops, is that the value of your home is likely to increase.

Kitchen renovations are a big job, and you want to make sure the additions/changes are made by a team of professionals who understand what you need. So, before hiring a contractor to make these alterations, particularly for the plumbing, search online for local plumbing companies and check out reviews from previous customers.

Get inspired at your favorite restaurants

One fun way to dive in is to recreate some of the dishes you love at your favorite restaurants. If you reach out to restaurants via email or social media, they might just be willing to give you their recipes. But even if not, you can try to recreate copycat recipes at home. It can be a fun challenge between you and a friend or a partner to see who can do it the best. You can do the same with your favorite drinks from local bartenders or your favorite pastries from your neighborhood bakery.

Find interesting recipes

As Digital Trends shows, you can find hundreds of different recipe apps available for your smartphone or tablet. However, some of the best are the ones that find delicious recipes for ingredients you already have on hand. SuperCook or BigOven are great choices with easy-to-use features and recipes galore.

We also love Allrecipes Dinner Spinner (dish.allrecipes.com/mobile-apps). This app features trending and seasonal recipes, allows you to search for recipes by ingredients or themes, and you can create custom collections to share with families and friends. There are also many interesting recipes that you can prepare from pantry staples like rice, pasta, nuts, and canned vegetables and fruits.

Finally, for those who love the keto lifestyle as much as we do, check out these great resources for recipes:

Turn to video tutorials to try something new

Video has really changed the way we cook. It’s so much better to actually see recipes being made instead of just reading about them. One of the best ways to learn a new cooking method is by watching online video tutorials. For example, you can learn how to zest an orange, how to quarter a chicken, or try a number of other cooking techniques with some assistance from Bon Appetit.

Investing in a quality wireless speaker or set of speakers is a good idea, as you’ll benefit not only from clear audio and voice-activated commands (meaning hands-free control of the videos) but you’re able to place the speaker anywhere you need in the kitchen. Using smart devices like Google Nest with Google Assistant, you can do so much more as you prep your dishes, such as using voice commands to set your cooking timer.

Avoid touching your screen

If you are following along with your favorite recipes on your tablet in your kitchen, you will want to keep your messy hands off the screen. And thanks to the Food Network, that’s now possible. Intel teamed up with the Food Network to enhance your cooking experience. Now you can use gesture control and voice commands to scroll through their RealSense-enabled recipes without getting oil, flour, or anything else all over your screen. You also might want to add a screen protector, just in case you get carried away.

Take advantage of new cooking gadgets

Make cooking more fun and interesting by trying one of the latest cooking gadgets. Smart technology has made its way into the kitchen in the form of various devices that can be controlled from your smartphone. For example, BGR explains sous vide machines allow you to set up everything, leave for a while, and then come back later to an absolutely perfectly cooked meal.

You can also find a wide array of other smart kitchen appliances and gadgets, from refrigerators and ovens to scales and thermometers, that are integrated with Alexa, Google Assistant, Bluetooth, and Wi-Fi to make prep and cooking easy from anywhere. Many have found that cooking with an air fryer is a healthier way to enjoy their favorite foods because meals cooked in this device won’t have the extra oil (or calories).

Cooking can sometimes be boring if you are making the same meals for your family night after night. It also can get frustrating if you don’t know your way around the kitchen well. But no matter your level of cooking expertise, technology can lend a hand. If you are looking for interesting recipes or different ways to cook, tap into the latest tech, gadgets, and apps to augment your cooking.

Photo via Unsplash

Today is National Keto Day. Who knew??

Blog

I had no idea this existed. Have at it people! It’s not that hard. Just cut out most of the carbs you are consuming and you’re well on your way. You don’t need a diet plan or a dietician to tell you what to eat. Just look at your next meal and remove the carbs.

You don’t have to eliminate them if you’re just starting out. Cut your current serving in half and over a week eliminate them altogether. Increase the portions of your protein and vegetable to compensate and you’ll find you’ll start eating less but be more full. Satiety is a feeling most people don’t feel because they’re filling themselves with empty carbs.

The Vitamin Shoppe founded the national day in 2019 as a way to raise awareness about the low-carb, high-fat diet, which has been credited for weight loss and epileptic seizure reduction. While many dieters have found success with ketogenic meal plans, researchers aren’t certain about keto’s impact long-term.

A study from National Jewish Health – a cardiac, respiratory and immune hospital – found that keto diets might help people shed pounds and promote “modest” improvements to heart health, but researchers warned that this high-fat dieting method could encourage “consumption of foods that are known to increase cardiovascular risk.” The study also claimed that keto diets might be ineffective in preventing heart disease because dieters left to their own devices tend to eat unhealthy saturated fats.

National Keto Day: Here’s what you should know before trying the diet | Fox News

FDA contradicts recent science on salt and high blood pressure

Blog

The FDA is lowering the guidelines for salt intake to deal with high blood pressure even though recent studies show salt does not cause high blood pressure.

A new study published in the American Journal of Hypertension analyzed data from 8,670 French adults and found that salt consumption wasn’t associated with systolic blood pressure in either men or women after controlling for factors like age.

Why not? One explanation, the authors write, is that the link we all assume between salt and blood pressure is “overstated” and “more complex than once believed.” It should be noted, however, that even though the study found no statistically significant association between blood pressure and sodium in the diet, those patients who were hypertensive consumed significantly more salt than those without hypertension—suggesting, as other research has, that salt affects people differently.

No Association Between Salt And Blood Pressure, Study Finds | Time

This is the same FDA that still recommends the SAD diet. Go figure. I don’t think I’ll be changing my personal salt intake any time soon.

In far-reaching guidelines, the FDA is seeking voluntary short-term lower sodium targets for food manufacturers, chain restaurants and food service operators – focusing largely on processed and take-out food. 

The agency wants to cut sodium intake to an average of 3,000 milligrams per day, compared with 3,400 mg over the next two and half years. 

But the average intake would still be above the Dietary Guidelines for Americans’ recommended limit of 2,300 mg per day for anyone over 14 years of age. 

FDA sets new goal for lower salt in everyday American food (yahoo.com)

Benefits of intermittent fasting

Blog

There are many health benefits to intermittent fasting. Prevention magazine covers many of them. Mental health is not mentioned. How can intermittent fasting help with your mental health? You save money. If you’re practicing one of the many variations of intermittent fasting you’re most likely eating less. If you’re eating less you’re most likely not spending as much on food. Saving money has a positive effect on everyone’s mental health!

Maybe you’ve tried intermittent fasting (IF) to shed a few (pandemic!) pounds, since the hope and potential for weight loss is what this eating plan is best known for. And yes, scientists are looking into whether or not it really is effective at helping people slim down. But some studies show that IF—in which you only eat during a specified time period—may have other possible long-term health benefits as well.

“The goal with IF is improving metabolic health, reducing the risk of certain conditions such as diabetes, and increasing longevity,” says Laura Kelly, C.N.S., L.D.N., an advanced genomic nutritionist at Nutritional Genomics Institute. “One theory as to why fasting may be beneficial is that during the fasting period, the body’s cells are under mild stress, similar to exercise. The cells respond to this stress adaptively by enhancing their ability to cope with stress and to resist disease.”

Intermittent Fasting Benefits – Weight Loss, Immunity, Longevity (prevention.com)

New study finds metabolism doesn’t change as previously thought

Blog

I’m not sure what to make of this. I need someone more qualified to examine the study to make more sense of what the NYT is reporting. I thought some of this was already known. For example, metabolism changes with different stages of life. I’m not sure what they found is true across all populations though.

Central to their findings was that metabolism differs for all people across four distinct stages of life.

There’s infancy, up until age 1, when calorie burning is at its peak, accelerating until it is 50 percent above the adult rate.

Then, from age 1 to about age 20, metabolism gradually slows by about 3 percent a year.

From age 20 to 60, it holds steady.

And, after age 60, it declines by about 0.7 percent a year.

What We Think We Know About Metabolism May Be Wrong – The New York Times (nytimes.com)

I noticed my metabolism started to slow around age 35. What else would account for no change in diet and exercise but an increase in weight? My metabolism wasn’t measured it was just something I noticed so I changed my eating habits.

I hope this gets some scrutiny from metabolic health doctors and researchers I follow so I can get some trusted opinions.

Are mushrooms low carb and keto friendly?

Blog

The short answer is… yes. I use mushrooms all the time to accent a meal. I put them in my omelets, serve them along side a steak, sauté them with green beans, snap peas, or broccoli among other vegetables. I think they’re great. I don’t think it’s possible to add so many mushrooms to a meal or a recipe that you’ll pop over your carb limit for the day.

There are many varieties of mushrooms, and the most common types are naturally low in carbohydrates in their natural form.

For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively.

If you like portobello mushrooms, you’ll find around 3 grams of carbs in both a 1-cup (86-gram) serving of them diced, or an average mushroom cap you might use to make a meatless burger

Can You Eat Mushrooms on a Keto Diet? (healthline.com)

Image by cocoparisienne from Pixabay

New study says increased exercise doesn’t always lead to burning more calories throughout the day

Blog

It seems the human body tries to balance itself out all the time. This makes sense if you think about it. Your body is always trying to survive. If you fast your body’s metabolism will slow so you don’t starve to death too quickly. If you eat frequently your metabolism fires up in order to try to get rid of excess calories consumed. And now a new study shows that if you exercise too much your body will compensate by restricting calorie burn during the times you’re more sedentary.

According to new research led by the University of Roehampton and published on 16 August 2021, people who take part in regular exercise burn fewer calories on body maintenance than people who don’t do any strenuous activity, dramatically reducing the calorie-burning gains of exercise.

Using data from the International Atomic Energy Agency’s Doubly-labelled water database of over 1,750 adults, researchers found that the calories the body burns to exist (known as basal energy expenditure, basal metabolic rate or BMR for short) decreases by 28% during periods when daily exercise levels are consistently high.

BMR accounts for approximately 60–75% of total daily energy expenditure in individuals, way more than calories burned during recreational activities such as running or cycling. A significant reduction in BMR can effectively counterbalance the positive calorie-burning effects of frequent exercising.

In short, the more we exercise over the long term, the fewer calories our bodies burn for the most rudimentary activities, therefore reducing the overall calories we burn per day.

Regular exercise may hinder weight loss says new research but I disagree – here’s why | T3

Don’t stop exercising though! My take away from the recent news on this and the energy balance model versus the carbohydrate insulin model is the secret to losing or maintaining your weight is some combination of all this information that is customized to the person. You have to learn what is right for you.

The energy balance model simply says you have to expend more calories than you take in to lose weight. I think this is true to an extent. The carbohydrate insulin model says that reducing carbohydrates aids in weight loss or maintenance because reducing carbs in the diet makes a person more insulin sensitive which in turn prevents energy from being stored as fat. I also think this is true to an extent. Exercise will burn more calories for you throughout the day than if you did nothing at all and that could aid in weight loss and/or maintenance. I think this is true to an extent.

In my life I try to evaluate how my body reacts to certain foods. I exercise, not for weight loss, but for fitness. Diet and exercise combined serves my cause to maintain strength, flexibility, and balance as I get older. I’ll hit 55 this year and my fitness and weight goals are to simply stay around 165 lbs. to 175 lbs., be able to lift 90 lbs. to 100 lbs. in various exercises, be able to stand on one foot in various poses, and be able to touch the floor while bending forward. If I can continue this for the next 30 years I think my remaining years I can binge on Resse’s Peanut Butter Cups to my heart’s content.

It’s Never Too Late for Older Adults to Lose Weight

Blog
By Jennifer Scott of spiritfinder.org

You’re not as young as you once were, but that’s no reason to resign yourself to a life stuck on the couch. Sedentary lifestyles have been proven to negatively impact a person’s overall health, and can even bring on obesity and other health complications. Instead of believing you are too old to lose weight, make the choice to change your current situation and get back to feeling good about yourself. Here is some advice from Keto Kooking for losing weight and wellness.

Start Small

Beginning is always the hardest part of losing weight. You want results fast and are just ready to get this “diet thing” over with so you can go back to feeling good about yourself, but results don’t come easy. According to ZenBusiness, when you go too hard and fast, you run the risk of back to your old habits.

As the adage goes, it’s a marathon—not a sprint. Start small with your exercise. Go for 30-minute walks. Do daily stretching and aerobics from home in the evening before you go to bed. You shouldn’t have to go all out on a gym membership or punish yourself with hours-long routines. Start small and build up to where you want to be over time by letting your results motivate your intensity. By committing to making one small change each month, it will become a part of your routine.

Get Into a Routine

The idea of falling into a routine is a little more abstract than telling someone to go to the gym, or to start eating kale, which is why many weight-loss strategies fail to include this vital component. Routines introduce regularity into your life, which is crucial for you to methodically achieve your weight-loss goals. Grab yourself a daily planner and schedule out your weekly routine. Make note of what times you’ll be eating, working out and sleeping. By adopting your lifestyle to revolve around your weight loss, you’ll find it easier to keep progressing along your wellness journey.

Eat for Energy, Eat Light

Another important aspect of your weight loss are the foods that you choose to put into your body. As an older adult, there are a few challenges you have to face when it comes to digestion. Things can sometimes move a little slow, which is why you shouldn’t skip dairy products to ingest necessary probiotics to help move things along. Yogurt is an excellent, healthy snack that can help your body stay regular and efficiently digest foods. Focus on smaller portions and choose foods that give you a boost of energy to stay up and active throughout the day. In terms of which diet to choose, you may want to give keto a try and see if it works for you. Keto Kooking offers great advice and recipes to help you along the way.

Ditch the Scale

After the first few days of diet and exercise, you may feel the need to hop on the scale and see how much weight you’ve lost. The problem with using scales to measure progress is that you often become blind to the other ways that weight loss is meant to affect your life.

When it comes to scales, people get so caught up in the numbers game that they forget to see how much better they feel when eating good food, going to bed on time and exercising regularly. If you only focus on the numbers, you won’t notice all the other ways you’ve been making progress, so instead of living by the scale, toss it out. More importantly, it’s not about what you read on the scale, it’s about how you feel. It’s the choices we make that define who we are and what kind of lives we lead. By choosing to live healthily, you are making your golden years shine a little brighter.

Image by janeb13 from Pixabay

Keto Diet and Intermittent Fasting helps woman lose 105 lbs.

Blog

It’s not all about calories in and calories out. Although on a Keto Diet you may indeed eat fewer calories because your satiety levels are much higher. If you’re not hungry all the time you’re not eating all the time and that’s where the magic of Intermittent Fasting adds to the progress.

I lived a keto diet lifestyle for three years and lost 100 pounds. Keto was amazing for my weight loss progress. It kept me on track because it was very clear what I could eat. I tracked my calories and carbs and would very rarely eat off plan.

When I hit my goal weight I transitioned from the keto diet to macro counting and incorporated healthy carbs back into my diet.

‘The Keto Diet And Intermittent Fasting Helped Me Lose 105 Lbs.’ (womenshealthmag.com)

Are we counting carbs wrong?

Blog

Personally, I don’t count carbs at all. I don’t know how many I consume in a day. I don’t track macros either. What I do, and it’s a practice I’ve had for decades now, is eat mostly meat and vegetables that are cooked at home. If I do look at a label to see the carb count I don’t look at “net carbs” where you subtract the fiber from the carbohydrates to make you feel like you’re eating fewer carbs. I look at the total carbs and if a single serving is in the double digit range I might skip it depending on what else I’m eating that day.

I generally don’t eat breads, pastas, rice, or other grains. I stay away from potatoes and other starchy root vegetables. I do have them on occasion but they are not a mainstay of my diet. I might consume them once per month or so.

Shulz and her co-author, Joanne Slavin, a professor of nutrition and food science at the University of Minnesota, suggest looking at carb quality rather than quantity. When it comes to the quality of carbohydrates, they recommend looking at factors such as the percentage of whole grains, whether there’s any added sugar, the total amount of fiber, and the ratio of total carbohydrates to the amount of fiber and added sugar.

If these factors can be summed in one sentence, it would be: “Eat more unprocessed food.” This is something that we all know is good for us in theory, but when it comes to the many, many food choices we make every day, it can be all too easy to just focus on the quantity of carbs, rather than the quality, letting the fruits and vegetables fall to the wayside.

We’re Counting Carbs All Wrong (lifehacker.com)