Simple, Budget-Friendly Tips for Staying Healthy

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By Gabriel Patel of healthwise.com

If you’re like many other people right now, you’re open to trying any tricks or hacks that will cut costs. The good news is that you don’t have to sacrifice your healthy lifestyle to save money in your daily routine. You can actually improve your health, well-being, and financial standing all at the same time! Below, we share a few practical ways of getting healthy on a budget:

Save on keto.

It’s a myth that eating healthy is too expensive. There is no doubt that produce and meats are more expensive than their processed food counterparts, but when you consider the amount you have to spend to feel full and the costs associated with eating unbalanced meals (e.g., obesity, high cholesterol, chronic fatigue), the costs balance out.

Here are some ways you can save on a keto diet and still achieve the optimal healthy diet:

  • Buy in-season produce (check out the local farmer’s market).
  • Grow your own microgreens in your home.
  • Buy frozen fruits and vegetables (these are often picked and frozen at the perfect time retaining their wonderful nutrients).
  • Plan to eat most, if not all, of your meals at home.
  • Stick to simpler recipes with nutritional essentials.

Exercise for free.

Exercise does not have to come with a monthly fee. There are plenty of exercises that can be done outdoors like HIIT routines you get from the internet, recreational sports with friends, running, cycling, walking, and so forth. If you need to get in a quick indoor workout, you can do it using free videos, your body weight, and/or minimal equipment. Find what you love to do and there is sure to be a free version of it available!

Make money from your passion.   

It’s good for the soul to find an activity you love and do it regularly. Sure, work priorities and family obligations require time and energy, but you will find that if you invest time into what you love, everything else that seems tedious or overwhelming will be less so because you’ve filled your heart and mind with positive enjoyment.

While you’re at it, why not make some extra money by sharing what you love to do. For instance, if you love yoga, you can open a studio or start a YouTube channel to not only get in your practice but also share it with others and make some extra cash while doing so. If you are making lifestyle changes that are budget-friendly and find it invigorating, consider blogging about it and using affiliate marketing to make money off your recommendations.

If you do start a business, don’t let it become overwhelming by falling behind on some of the necessities to run it. Keep up on the collection of payments by using an invoice template that will allow you to create professional-grade invoices that fit your brand and use your logo. When you use the best invoice template, you can customize it as desired, and shoot it off to customers either before they receive the service or right after.

Reap the benefits.   

Eating well and exercising not only gives you immediate and long-term health benefits, but you will find that staying healthy will save you money in multiple areas of your life. Some insurance programs will give you rewards or cash for doing something you already do (e.g., going for a physical, achieving a certain number of steps during a certain period of time). Taking care of your body can prevent many physical ailments, resulting in less medical bills and long-term treatment costs.

If you learn how to cook superb meals at home, your dining out expenses will decrease, and you will find huge savings. Finally, if you are close enough to walk or cycle to work, school, grocery store, or any other errands, take the opportunity to both save on gasoline and get in a stellar workout.

Anything that you can do to cut costs and boost your health is a win. By implementing some of the tips above in your life, you can save big. Keep looking for other ways to combine physical and financial wellness in your life and enjoy the benefits!

Would you like to read more helpful content or access top-notch keto recipes? Visit KetoKooking.com today!

USDA study shows Black Turtle Beans help alleviate insulin resistance

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This USDA sponsored study showed that cooked black turtle beans helped with improving sensitivity to insulin in mice. The USDA data on cooked black turtle beans also show there are 24g of carbs per 100g serving. I would need to see this study reviewed by some low carb experts before I would venture to add this to my diet. I think it would all depend on how low carb you want to be. I don’t think you can consume too much of this ingredient if you’re trying to remain on a Keto Diet, however.

Adding cooked black beans to a high-fat diet improved sensitivity to insulin and other measures often related to diabetes and restored gut bacteria balance in obese mice, according to a USDA Agricultural Research Service study.

As little as the mouse-size equivalent of a single serving a day of black beans—about a half cup for a human—lowered insulin resistance 87 percent in obese mice compared to obese mice eating the same high-fat diet without the black beans. Insulin resistance is when a body’s response to the hormone insulin is impaired so glucose in the blood cannot be used for energy, resulting in high blood sugar, a factor often leading to diabetes.

Mice on the high-fat plus black beans diet also decreased low density lipoprotein (LDL) cholesterol, the so-called bad cholesterol, 28 percent and triglyceride levels 37 percent compared to mice eating the high-fat diet without black beans. These are both risk factors for cardiovascular disease.

Other diabetes-related biomarkers such as the levels of leptin, glucagon, and a group of inflammatory biochemicals were all significantly better in the mice on the high-fat plus black beans diet.

Black Beans Help Fix Insulin Resistance and Gut Bacteria Balance : USDA ARS

Black Bean Image by PublicDomainPictures from Pixabay

How to Digitally Enhance Your Cooking Experience

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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??

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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

Keto Diet and Intermittent Fasting helps woman lose 105 lbs.

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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)

Solving the obesity epidemic can help fight the COVID-19 pandemic

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It’s well known that one of the leading risk factors for severe COVID-19 is Type-2 Diabetes and obesity. The two conditions are tightly tied together. Poor metabolic health leads to both conditions and that can be solved purely through diet.

I’m not a doctor, obviously, so consult with your physician on your health. It’s my opinion that a keto friendly diet that is low in carbohydrates can help solve most metabolic health issues.

While eating right cannot prevent contracting coronavirus, optimal metabolic health can help prevent the negative impact of infection, several studies have shown. That’s because “good nutrition and maintenance of a healthy body weight is essential for adequate immune function, supporting resistance to infectious disease and reducing adverse outcomes in the event of illness,” according to Prof. Mona Boaz of the Department of Nutrition Sciences in the School of Health Sciences at Ariel University.“A poor diet, like the modern American diet, with its junk food, ultra-processed starches and cheap fats, causes metabolic dysfunction that can be a disaster when it’s combined with the coronavirus,” Glandt wrote in an eBook titled How to Eat in the Time of COVID-19 that she recently published with Ross Wollen and Jessica Apple.

Can what you eat save you from COVID-19? – The Jerusalem Post (jpost.com)

Just say no to Keto Chow

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I ran across this favorable review of these packets of Keto powdered drinks and soups called Keto Chow (sound like dog food much?) that will cost you nearly $5.00 per packet. That’s on single packet that is supposed to replace one of your meals. When ground beef is less than $3/pound in many places this is a lot of money wasted.

Keto Chow is a drink/shake mix that has been designed to provide complete nutrition to keep you in Nutritional Ketosis. It contains a third of your daily nutritional needs of electrolytes, vitamins, protein, and more.

The Gadgeteer

This is highly processed junk food that will not provide the satiety you’re looking for. In addition, it’s fortified with nutrients. Foods that have to be fortified generally means it doesn’t have the nutrients to begin with and has to be added in artificially. Absorption of nutrients from fortified foods are generally not as good as nutrients that are naturally part of the food.

Eat real food.

Today show covers the keto diet

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What is ketosis?
The body always seeks out glucose (and its stored form, glycogen) for fuel. Limiting carbohydrates mean limiting the body’s favorite fuel — and so it must adapt.

The alternative solution is to burn stored fat instead. The metabolic shift from burning glucose to fat produces ketones. Ketones are important because while the body is burning fat for energy, the brain doesn’t have the ability to do this. Instead, the brain will fuel on ketones produced by the liver instead. Once the body fuels on fat and the brain fuels on ketones, you are in ketosis.

What is the ketogenic diet?
The keto diet is one in which you drain your liver glycogen stores and force the body to find that alternative fuel. In addition to limiting carbohydrates to achieve this, protein content may also need to be reduced. That’s because protein actually has a small insulin-stimulating effect, which suppresses ketone creation.

Today.com

I would say this is a good overview. Some of it is a little off the mark and Kristin Kirkpatrick doesn’t cover the part about how your body can make it’s own glucose through gluconeogenesis.

Gluconeogenesis – 24 hours to 2 days – The liver manufactures new glucose from amino acids in a process called “gluconeogenesis”. Literally, this is translated as “making new glucose”. In non-diabetic persons, glucose levels fall but stay within the normal range.

The Fasting Method

It’s a good introduction to keto and low carb lifestyles. I would suggest picking up some books though if you really want the details on a lifestyle that can have enormous health benefits for almost everyone.

Image by healthguru from Pixabay

The Spruce Eats – keto friendly meal delivery services for 2020 reviewed

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Going keto is confusing for some. It doesn’t have to be any harder than starting with reducing your intake of carbohydrates. But, if you don’t know where to start there is an article on The Spruce Eats where they review 9 keto meal delivery services that could get you started right away without the guesswork.

I haven’t tried any of the services mentioned but I’ve been living this way for a long time so it’s second nature. They give you the ins and outs and what each service might set you back. Check it out!

It seems every day there’s a new meal delivery company hitting the marketplace, many of which cater to special diets like paleo and low-carb. Since they take the guesswork, as well as the prep work, out of cooking, they’re a boon to anyone trying to eat healthy.

We searched for companies that truly cater to the needs of keto dieters when coming up with this list. We also prioritized those that build their meals on high-quality ingredients. And nobody wants to be frustrated by the ordering process, so we looked for companies with easy-to-navigate websites that are transparent about their pricing, plans, packaging, and shipping. For instance, we chose offerings for one-time orders (Paleo On The Go), as well as subscription options (Snap Kitchen, Fresh N’ Lean, Factor).

The Spruce Eats
Image by Vegan Liftz from Pixabay

Are cherries keto friendly?

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I say they are not. Only because it is very hard to stop eating too many. According to this article in Women’s Health Magazine there are way too many carbs in a cup of cherries. I wish they would give the portion size by weight because it would make more sense than by volume. You can’t fit too many cherries in a cup and the number will very depending on the size of the cherry.

In one cup of tart cherries, there are 18.9 grams of carbs and 13.2 grams of sugar. In one cup of sweet cherries, there are 24.7 grams of carbs and 19.7 grams of sugar. Eating a whole serving of tart or sweet cherries can take up almost all of your daily allotment of carbs. Instead, Agyeman suggests eating a few cherries at a time.

Women’s Health Magazine