Healthful Pursuit http://www.healthfulpursuit.com The Delicious Pursuit of Living Free Tue, 07 Jul 2015 09:27:57 +0000 en-US hourly 1 Why I Threw Out My Mattress + Replaced With intelliBED http://www.healthfulpursuit.com/2015/07/non-toxic-sleep-with-intellibed/ http://www.healthfulpursuit.com/2015/07/non-toxic-sleep-with-intellibed/#comments Tue, 07 Jul 2015 09:27:57 +0000 http://www.healthfulpursuit.com/?p=27508 Keep reading ...

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Are you sleeping on a toxic mattress?

How our mattress was silently affecting our health. The many reasons why I ended up throwing out our 6 year old mattress and replacing it with an intelliBED.

What I’m about to share with you may make you angry, frustrated and downright disappointed. I couldn’t not share this with you, so here goes…

Kevin and I treated ourselves to a new mattress when we moved into our first home together, 6 years ago this summer. We did what all couples do when they’re in the market for a new mattress – we gathered up a list of department stores and proceeded to test out a bunch of beds until we agreed on one. By the end of the process, various salespeople had educated us on optimal sleep positions, pocket coil, memory foam and the like.

We found one that we loved – it was comfortable, just the perfect amount of firmness, and we arranged for it to be delivered to our new home. We’ve been sleeping on it ever since.

Fast forward 6 years. My closest girlfriend tells me she’s just been diagnosed with hyperthyroid; being fearful of the conventional approach to things (aka radioactive iodine), she enlisted the help of a Naturopathic Doctor to aid in healing.

She recounts the story, “The doctor went through a slew of recommendations… a list of foods to avoid, homeopathic remedies, and the big one? Getting rid of my mattress.”

“Mattress? What does a mattress have to do with thyroid health?” I asked.

And she filled me in. Oh, did she ever.

This mattress conversation was the start of an intense 4 months where I became hypervigilant about the toxins in my life and the impact that they could be having on my family’s health.

Are you sleeping on a toxic mattress?

What I’ve learned about conventional mattresses

The mattresses we’re sleeping on are comprised of synthetic materials that are wreaking havoc on our health, slowly and silently. Every night, the chemicals from these synthetic materials evaporate into the air and are inhaled hour upon hour by the person sleeping on the bed.

No mattress can be sold in North America without some level of flame retardant. There are many ways to go about making a mattress less likely to go up in flames. One of them; and the most popular, is a concoction of extremely toxic chemicals like…

  • Boric acid, used to kill cockroaches.
  • Antimony, more toxic than mercury.
  • Formaldehyde, a cancer-causing agent.

In this 2008 article, the chemicals that make up PBDE’s (a type of flame retardant) were subjecting sleepers to continuous exposure from the mattresses they were sleeping on. Many of the governments that made mattress PBDE’s mandatory are retracting the mandate but haven’t defined rules and regulations on safe flame retardant options. While PBDE’s are banned in many countries, the combination of chemicals that make up a PBDE are fair game. Not to mention the foam (often memory foam) used on the tops of mattress that can also pose a health risk [source] by releasing VOCs into our bedrooms.

My question: what good is saving your house from burning down (that’s assuming you smoke in bed…) if your mattress is contributing to your toxic load every day of your life?

What these toxins can do to our health

Increased risk of miscarriage, premature birth, headaches, insomnia, fatigue, excessive thirst, respiratory imbalance, reproductive damage, liver damage, kidney issues, cancer, nervous system disorders, lung cancer, allergies, weakened immune system, autoimmunity, . And VOCs, a very real concern related to memory foam or foam-topped mattress can cause a slew of additional issues [source].

In the case of your thyroid, these toxins are believed to mimic thyroid hormones, causing an imbalance. Although studies have only been done during pregnancy [source].

All references and sciency stuff aside, it’s pretty simple to me: the mattress we were sleeping on was toxic. And; while I didn’t think I was experiencing crazy side effects, I’ve learned that if there’s something in my life that’s concerning it’s better to remove that thing than waiting for it to affect me.

Which takes me to the solution. Or, the solution I landed on after countless weeks trying to figure out the best option for Kevin and I…

Are you sleeping on a toxic mattress?

Why I traded my conventional mattress for an intelliBED

I wanted a safe, non-toxic mattress to make sure that I wasn’t inhaling toxic fumes when my body was resting. In addition to many of the resources out there on sleep and toxicity, this article helped me make my decision to switch to intelliBED [resource].

I wanted to take the pressure off my body to achieve a deep and restorative sleep necessary to heal my body. This helped me determine that intelliBED was the right fit [resource]

I wanted to keep my spine aligned and supported to achieve better posture and structural support during the day. While I don’t have chronic pain, I have many clients who do and; when they look back on things, wish they’d taken better care of their body long before now [resource].

Get a toxin-free sleep with intelliBED (and 10% off when you use the coupon code HEALTHFUL)

Our health improvements since intelliBED

Kevin and I weren’t expecting to be wowed with change when we made the switch. For us, trading in our mattress for an intelliBED was all about reducing our toxic load and less about comfort, supporting joints or improving our sleep quality. And, truth be told, we felt like the quality of our sleep was pretty bang on before making the switch.

We have been sleeping on our new intelliBED mattress for 4 weeks and; aside from sleeping better knowing we’re not inhaling a bunch of chemicals, here are 5 things we weren’t expecting to experience…

Uninterrupted sleep. I used to wake up every time Kevin got out of bed (at 3am every morning to go to work). Now, I sleep through the night and wake up naturally around 7am.

No night sweating. We toss and turn pushing the blankets to the foot of the bed, especially in the summer. This has not been an issue with our intelliBED. Heat doesn’t trap under the foam (because there is no foam) allowing air to flow freely, leading to a cooler sleep.

No headaches. Kevin experienced morning headaches every single morning. He sets a tylenol on our bedside table the night before just so he’s prepared when he wakes up. He hasn’t had to do this since we started sleeping on an intelliBED.

No throat clearing. Kevin has been clearing his throat ever since we moved into our new house. Usually in the early afternoon, every day. It goes away when we travel, comes back when we get home. We always thought it was something in our house, but it’s clear it was the mattress.

No hip pains. I had thought that my constant hip pains were because of my office chair. I’m sitting in it now writing this and my hip is as happy as can be. The pain went away 3 weeks ago and hasn’t returned.

We didn’t think that the headaches, throat clearing and hip pains were being caused by our mattress, but it’s SO clear now that they were.

Create a toxin-free sleeping environment with intelliBED.

Why I replaced my mattress with intelliBED

If you decide go toxin-free…

The intelliBED team has been gracious to offer the Healthful Pursuit community 10% off everything in their store. Use the code HEALTHFUL at checkout and a 10% discount will be applied.

What I hope for you

I wish I’d known the mattress story. I wish I’d asked the right questions when we were visiting department stores so that I could have made a healthy choice for me and my family.

What upsets me the most? These companies don’t have to specify what flame retardant they’re using, they don’t have to educate salespeople on these ingredients (which explains why no one is talking about this), and they can claim that their mattresses are “healthy” and “good for you” when they’re straight-up not.

I hope by sharing my story – how I learned that our mattress was silently affecting our health and the many reasons why we sleep on (and love) our intelliBED, that you can make a well-informed choice for you and your family.

Get the scoop about intelliBED and how it can change your health.

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No Sugar! Ultimate Fat Bomb Ice Cream with Custom Flavors (dairy-free, nut-free, paleo, low-carb + keto) http://www.healthfulpursuit.com/2015/07/no-sugar-ultimate-fat-bomb-ice-cream-with-custom-flavors-dairy-free-nut-free-paleo-low-carb-keto/ http://www.healthfulpursuit.com/2015/07/no-sugar-ultimate-fat-bomb-ice-cream-with-custom-flavors-dairy-free-nut-free-paleo-low-carb-keto/#comments Sun, 05 Jul 2015 09:44:17 +0000 http://www.healthfulpursuit.com/?p=27485 Keep reading ...

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No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleoAn ultra-creamy dairy-free ice cream without the coconut milk or nuts. Keto, all the way. A frozen fat bomb with multiple flavor variations.

We love this dairy-free ice cream for a bunch of reasons. I love it because it doesn’t use coconut milk. Not that I have anything against coconut milk, there’s just a lot of dairy-free ice cream recipes out there that use it, and I like to do things a little differently.

Kevin likes it because it makes him feel good – no sugar crash, no stomach aches, just pure ketone-generating energy. Think of this sugar-free ice cream like a fat bomb… but chilled.

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

And ice cream days are in full swing over here. Kevin’s been working double time at the office, leaving for work around 4am and getting home around 7pm every night. To say that we have limited time together is an understatement.

Since going keto, we’ve been able to make his work schedule run in tandem with his eating schedule. He fasts until 2pm, chows down on the one meal he brings with him and when he gets home in the evening, he’s ready to feast. And; as a little treat, I surprised him with a batch of his favorite fat bomb ice cream last week. Inspired by Dave Asprey’s “Get Some” Ice Cream, bursting with my favorite Bulletproof goodies including brain octane MCT oil.

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

We sat out on the deck to soak up the last of the evening sun and enjoy a bowl of dairy-free ice cream. The only problem? Kevin has a hard time eating just one bowl. He’d eat the whole batch if he could. The problem with this being… there’d be none left for me. Happens a lot around here.

Grab a spoon and join us!

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

Ultimate Fat Bomb Ice Cream
Author: 
Recipe type: Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free
Prep time: 
Cook time: 
Total time: 
Serves: 5
 
An ultra-creamy, dairy-free ice cream without the coconut milk or nuts. Keto, all the way… a frozen fat bomb.
Ingredients
Instructions
  1. Add all ingredients but ice cubes into the jug of your high powered blender. Blend on high for 2 minutes, until creamy.
  2. While the blender is still running, remove the top portion of the lid and drop in 1 ice cube at a time, allowing the blender to run about 10 seconds between each ice cube. The goal here is to dilute the mixture just a bit and make it cold so it will run through the ice cream maker easier. If you have a Vitamix, there is a small space at the top, just big enough to drop in the ice cube. If you don’t have a hole in your lid, turn off the blender each time as you add an ice cube, one at a time.
  3. Once all of the ice has been added, pour the cold mixture into your ice cream maker and churn on high for 20-30 minutes, depending on your ice cream maker. If you do not have an ice cream maker, transfer the mixture to 9x5 loaf pan and place in the freezer. Set the timer for 30 minutes before taking out to stir. Repeat for 2-3 hours, until desired consistency is met.
  4. Serve immediately as soft-serve or scoop into a 9x5 loaf pan and freeze for 45 minutes or so. Store covered in the freezer for up to a week.
Notes
Ice Cream Maker: I’ve had this Cuisinart Ice Cream Maker for 4 years and it’s served me well. Under $80 and perfect for summer treats!
Cacao Butter: is the fat from chocolate. I like purchasing these cacao butter wafers because they’re a lot easier to work with than the chunks.
Coconut Oil: If you don’t want to use coconut oil in this recipe, you can use an equal amount of additional cacao butter.
Xylitol: our bodies have the enzyme required to breakdown xylitol, but it requires that we start off slow in our intake. If you don’t want to use xylitol, alcohol-free stevia is another option, or raw honey, or any other sweetener of your choice. I chose xylitol and stevia because it keeps the carb count low.
Flavor Variations: Use a ⅓ cup of a combination of any of the following, or omit for vanilla ice cream. For variations where spices or teas are involved, use about 1 tablespoon of the spice/tea and the rest of the other ingredient to make up ⅓ cup total. (1) cacao powder (2) cacao powder and ground turmeric (3) cacao powder and chopped fresh mint leaves (4) cacao powder and your favorite tea leaf mixture (5) lucuma and maca (6) cacao powder and ground cinnamon (7) roughly ground almond flour and cacao powder (8) roughly ground almond flour and cacao nibs.
MCT Oil: if you don’t want to use MCT oil, you could replace with an equal amount of avocado oil or flax oil.
Topping: I used Lily’s Sugar-free Dark Chocolate Baking Chips as a bit of a sprinkle.

View Nutrition Information (once on page, scroll down)

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

The key is to blend the mixture until it’s frothy, a couple of minutes in your high-powdered blender will do the trick! Amazon is offering refurbished Vitamix units for under $300. My Vitamix was a refurbished unit that I bought 8 years ago and it’s still going strong.

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

Once it’s silky smooth and the ice cubes have been added – ONE AT A TIME! Pour into your ice cream maker. As I mentioned in the notes of the recipe, I’ve had this Cuisinart Ice Cream Maker for 4 years and it’s served me well. Granted, I don’t use it every day, but when I do pull it out, I thank myself for keeping it around all this time. When you need an ice cream maker, nothing else compares.

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

How long it takes depends on your ice cream maker. If you like your ice cream scoopable, once complete, transfer to the loaf pan and let it harden up in the freezer. This is our favorite way of enjoying this dairy-free treat.

Scoopable, delicious and down-right summer approved!

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

And, if you like healthy summer treats, I created a cookbook last year with 45 ice pop recipes. All are gluten-free, grain-free, 100% paleo, nut-free and can be adapted to fit a low-carb life. Just switch out the unrefined sugar for stevia or xylitol. Get 45 ice pop and summer treat recipes.

leb-PurelyPops-728x90.10

Happy Sunday!

Do you have an ice cream maker at home? What’s the best flavor of ice cream or combo of ingredients you’ve used in your homemade creations?

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Video: Before You Start Eating “High-Fat”… http://www.healthfulpursuit.com/2015/07/video-before-you-start-eating-high-fat/ http://www.healthfulpursuit.com/2015/07/video-before-you-start-eating-high-fat/#comments Wed, 01 Jul 2015 09:43:55 +0000 http://www.healthfulpursuit.com/?p=27461 Keep reading ...

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Do This Before You Start Eating “High-Fat” #keto #lowcarb #hflc #lchf

The mistake you can easily make when you go keto (low-carb, high-fat). How to avoid it + set yourself up for success.

My transition from processed food lover to whole food advocate has taken me 10 years. About 60% of the process was finding what felt good in my body (which is why I started Healthful Pursuit – to do the guesswork for you) and the other 40% was trying to actually get there.

It’s one thing to know what eating style you want to shoot for, but dreaming and actually doing are two very, very different things.

Psst... check the resources below for a sweet 25% savings code for the resource that you may find will help you along on the transition

Drastically changing your eating style overnight doesn’t work. Changing it over time, with a natural progression of healthy choices allows us to define what works best for your body, and leads us through the path of least resistance with more success and less “failure”.

Today’s video will provide you with the step-by-step you need to be successful in transitioning to a lifelong practice of eating high-fat, low-carb that allows you to live, thrive and feel alive.

Highlights…

  • Why we can’t stick to a “diet” for more than a couple of days
  • How to change from one eating style to the next without failure
  • The most-successful way to make changes to your health without getting overwhelmed

Resources…

If you’ve already transitioned to a ketogenic eating style: were there steps in the video that you used and found more successful than others? Thousands of the women in our community will read your answer and benefit from your experience. By sharing your journey in the comments below, you are inspiring women (just like you) to begin the shift and be open to the change.

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Low-Carb Noodle Bowls with Creamy Curry Sauce (nut-free, dairy-free, paleo, vegan + keto) http://www.healthfulpursuit.com/2015/06/low-carb-noodle-bowls-curry-sauce/ http://www.healthfulpursuit.com/2015/06/low-carb-noodle-bowls-curry-sauce/#comments Sun, 28 Jun 2015 09:46:22 +0000 http://www.healthfulpursuit.com/?p=27431 Keep reading ...

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Low-Carb Noodle Bowls with Curry Sauce #lowcarb #keto #hflc #lchf #paleo #primal #glutenfree
A low-carb noodle bowl bursting with fresh, crunchy vegetables and agar-based low-carb noodles. Smothered in a creamy (dairy-free!) curry sauce. The sauce is so good, I call it “curry crack sauce”. Addicted… hard.

I’ve discovered a new thing! Before I get gung ho about a new product, I like to make sure it’s something that you’ll be interested in. So, I shared these Dry Kanten Noodles on the Healthful Pursuit Instagram page and everyone went crazy for them.

So here I am, sharing this new thing with you because you displayed endless excitement about it (so did I the first time I saw them).

What are they? Low-carb noodles! Only… they’re not your average soy-infested low-carb noodle.

Low-Carb Noodle Bowls with Curry Sauce #lowcarb #keto #hflc #lchf #paleo #primal #glutenfree

These Dry Kanten Noodles are made with agar, a compound extracted from seaweed. Often used as a vegan alternative to gelatin. Asian cultures use agar to naturally suppress appetite and assist in weight loss. Additionally, agar is used to normalize blood sugar, treat diabetes and constipation. Consisting of a gel-like polysaccharide, agar bulks up in the gut to stimulate the intestines giving us the feeling a fullness, leading to less consumption and more elimination.

Agar contains no sugar, no carbs (it has an equal amount of carb to fiber, so it is completely net carb neutral), with a touch of calcium and iron. By binding with toxins throughout the digestive process, it efficiently moves toxic waste out of the body. Other benefits associated with agar is its ability to reduce inflammation, calm the liver, and bring relief to the lungs.

Low-Carb Noodle Bowls with Curry Sauce #lowcarb #keto #hflc #lchf #paleo #primal #glutenfree

How they differ from other seaweed-based noodles…

  • Easier to cook: no boiling, draining or rinsing
  • Neutral taste
  • Not as crunchy
  • Soy-free
  • Preservative-free

They’re naturally gluten-free, safe for vegans, keto peeps and kids love them, too.

Low-Carb Noodle Bowls with Curry Sauce #lowcarb #keto #hflc #lchf #paleo #primal #glutenfree

My experience preparing these Kanten Noodles for the first time… was uneventful, really. Place in bowl, add hot water, soak, drain, eat. One thing I did notice is that they have a slight seaweed smell to them when they’re soaking. But the smell went away after preparing and doesn’t transfer to the taste of the final noodle whatsoever. Just a heads up.

Health note…

If you are following a low-FODMAP eating style, I’m not comfortable recommending that you eat Kanten noodles, or natural seaweed products of any kind. Can’t do the noodles? Check the notes of this recipe for an outline of what to do instead.

However, if you have had success with using seaweed to normalize your hypothyroid condition, these noodles are your friend! Rather than taking iodine in its straight form, many of my thyroid clients add natural seaweed products like Kanten Noodles to their daily rotation.

If your gut is happy, seaweed products (and these delicious noodles) are one more tasty tool that you can add to your low-carb resource kit.

Low-Carb Noodle Bowls with Curry Sauce #lowcarb #keto #hflc #lchf #paleo #primal #glutenfree

Low-Carb Noodle Bowls with Creamy Curry Sauce
Author: 
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Low-carb noodle bowl bursting with fresh, crunchy vegetables and agar-based low-carb noodles. Smothered in a creamy (dairy-free!) curry sauce.
Ingredients
Noodle Bowl
  • 16g, 1 full pack of Kanten Noodles
  • 2 carrots, julienned
  • ½ head cauliflower, roughly chopped
  • 1 red bell pepper, diced
  • handful fresh cilantro, chopped
  • 2 handfuls mixed greens
Creamy Curry Sauce
Instructions
  1. Prepare Kanten Noodles by placing the two sheets of noodles in a large bowl. Lightly heat a couple of cups of water, a couple of degrees below boiling. Think: hot water that you can drink. Pour water over noodles and set aside while you prepare the rest of the ingredients. After about 5 minutes of soaking, strain and set aside in a large bowl to cool.
  2. Add carrots, cauliflower, bell pepper and cilantro to the bowl with the noodles. Set mixed greens on 2 separate servings plates as the “base” to your meal.
  3. Then, add all of the Curry Sauce ingredients to the jug of your high-powered blender and blend until smooth. Pour over the vegetable and noodle mixture and toss to coat.
  4. Serve immediately or place in the fridge to cool for a couple of hours. Store in an air-tight container in the fridge for up to 2 days.
Notes
Protein boost: I served this with a grilled steak on the side. Feel free to use anything here. If you’re low-carb, add an animal protein. If you’re vegan, try roasted chickpeas or tempeh.
Sesame-free: If you’re allergic to sesame or just not doing seeds, make this recipe with avocado oil mayo. Or, make your own mayonaise. Using mayo would make this recipe unsafe for vegans and those with egg allergy/sensitivity.
Noodles: if you don’t have a couple of packs of Kanten Noodles in your pantry just yet, you could make this recipe with zucchini noodles.

View Nutrition Information (once on page, scroll down)

Low-Carb Noodle Bowls with Curry Sauce #lowcarb #keto #hflc #lchf #paleo #primal #glutenfreeWhere are you at with seaweed in your daily rotation? Something that you aim for? Avoid?

Lets chat about it in the comments.

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Video: A Complete Day of Eating “High-Fat” (with Intermittent Fasting) http://www.healthfulpursuit.com/2015/06/video-a-complete-day-of-eating-high-fat-with-intermittent-fasting/ http://www.healthfulpursuit.com/2015/06/video-a-complete-day-of-eating-high-fat-with-intermittent-fasting/#comments Wed, 24 Jun 2015 09:08:32 +0000 http://www.healthfulpursuit.com/?p=27409 Keep reading ...

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A Complete Day of Eating “High-Fat” #keto #hflc #lchf #lowcarb #paleo

The high-fat meals and snacks I eat in one day, from morning to night. A day in the life of a whole food-based ketogenic eating style. All fats, low-carb and lots of veggies!

You guys wanted to know what I eat… so, I set up my camera Monday morning and recorded the meals and snacks I prepared for myself all day.

In this super-condensed version, I explain what I’m eating, why I’m eating it, my mealtimes, experiences throughout the day and my schedule so you can see just how easy high-fat, ketogenic eating really is.

Great if you’re curious to see what a high-fat eating style looks like in practice.

Highlights…

  • How to practice an 8-hour eating window
  • Why rocket fuel lattes and Bulletproof coffee doesn’t break your fast
  • What a day of high-fat, whole food-based eating looks like
  • Save time and energy with high-fat eating
  • Eat low-carb, high-fat without counting macros or calories

Resources…

How often do you eat in a day? Does your high-fat, low-carb eating look similar to mine?

Lets chat about it in the comments!

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Flourless Triple Chocolate Donuts (nut-free, dairy-free, low-carb + keto) http://www.healthfulpursuit.com/2015/06/flourless-triple-chocolate-donuts-keto-low-carb/ http://www.healthfulpursuit.com/2015/06/flourless-triple-chocolate-donuts-keto-low-carb/#comments Sun, 21 Jun 2015 09:56:13 +0000 http://www.healthfulpursuit.com/?p=27381 Keep reading ...

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Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #ketoChocolate cake donuts without sugar or flour – no almond flour or coconut flour either! Boosted with Genuine Health fermented vegan protein+ powder, drizzled with dairy-free chocolate sauce.

It’s summer (officially!) and you’re thinking, ‘do I really need to turn my oven on for this?’ I think you should, you must! Wait, did I just try to convince you to make (and eat) something chocolatey? Whether you’re waiting for a colder day, or you’re going to crank your oven up to 350F and bake these flourless chocolate donuts in your underwear; no judgement, I hope you enjoy them!

If you’re horrible at surprises (like me) than you probably scrolled down to the recipe to see exactly what these donuts are made out of – no flour, no nuts, no dairy, no grains… what’s in this recipe, Leanne? I’m glad you peeked.

Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #keto

So, I used a base of green plantain for this recipe. Why? Because plantains are awesome. And the green ones are really low in sugar. They’re a safe starch, like the ones Michelle and I chatted about in this weeks’ Exercise + High-Fat video and are great for evenings when you need a little boost in your carbs, if you’re practicing that sort of thing.

To leaven things off, I used Genuine Health fermented vegan protein+ powder in place of flour. Just a touch will do you good.

The reason I chose to use Genuine Health fermented vegan protein+ powder in this recipe is because many of you have been asking me for higher protein treats that fit The Keto Beginning program.

What I love about Genuine Health fermented vegan protein+ powder is that it’s silky smooth. I can bake with it without the fibers getting in the way and affecting the end result. And, for those that are sensitive to grains, the ingredients in this powder have been fermented so; in many cases, it won’t affect digestion like other grain-based protein powders out there. Allergic to grains? I have you covered. Check the notes of the recipe.

Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #keto

The average cake donut has about 40 grams of carbs and 20 grams of sugar. This donut is about 30% of that. There’s no sugar, no grains, you’ll actually feel good after you eat them because the ratio of macros is completely flip-turned upside down. Lots of fats, minimum carbs, moderate protein, thanks to the fermented protein powder.

This recipe is highly adaptable to fit your eating style. I’ve included notes below the recipe if you want to swap out certain ingredients for ones that suit you and your eating style better.

Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #keto

4.5 from 2 reviews
Flourless Triple Chocolate Donuts
Author: 
Recipe type: Paleo (option), Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free (option), Nut-free, Low-carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Grain-free, sugar-free cake chocolate donuts boosted with Genuine Health fermented vegan protein powder, drizzled with dairy-free chocolate sauce.
Ingredients
Dry Ingredients
Wet Ingredients
Frosting
Sprinkle
Instructions
  1. Preheat oven to 350F and lightly oil a 6-count donut pan. Set aside.
  2. Add fermented protein powder, cacao powder, baking soda and salt to a medium-sized bowl. Whisk to combine and set aside.
  3. Add chopped plantain, room temperature eggs, melted coconut oil and vanilla to the jug of your high-powered blender. Blend until smooth, about 1 minute. Meanwhile, melt chocolate. Then, add melted chocolate to the blender. Whip until combined.
  4. Drop plantain mixture in with dry ingredients. Mix with a spoon until incorporated.
  5. Spoon batter into a piping bag or large plastic bag and cut off the tip. Pipe the batter into the prepared donut pan, ¾ of the way up the mold. Once complete, place in oven and bake for 10 minutes, or until toothpick inserted comes out clean. Allow to sit in the pan for a couple of minutes before transferring to a cooling rack to cool for 1 hour.
  6. Meanwhile, add frosting ingredients to small, wide bowl. Drop each donut; one by one, into prepared frosting. Place on cooling rack and top with optional chocolate chips.
  7. Serve immediately, store in the fridge for 2-3 days or freezer for 2 months.
Notes
Chocolate Protein Powder: replace the cacao powder with an equal amount of protein powder

No-Sugar Dark Chocolate: you could replace this with ¼ cup cacao powder and ¼ cup melted cacao butter. If you go this route, there will be no sweetener in your chocolate. You could add ¼ cup xylitol to the recipe, adding to the melted chocolate mixture while melting.

Grain Allergy or Paleo: fermented grains are in the protein powder. You may or may not react to it. If you don't want to play with fire, it's all good. You can use extra cacao powder or use your favorite grain-free protein powder.

View Nutrition Information (once on page, scroll down)

Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #keto

Green plantains are woody, very hard. They can be a bit difficult to peel. I like to run a knife along the side and peel sideways.

Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #keto

Blended with a bit of eggs and oil, they great really smooth. They’re fibrous and make the best base for these flourless chocolate donuts.

Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #keto

You can see just how creamy the plantain batter gets, almost like mousse!

Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #keto

Add to your donut pan, bake, cool, dip in frosting and great ready for some donut action!

Flourless Triple Chocolate Donuts #sugarfree #nutfree #dairyfree #lowcarb #ketoOf the protein powders you have at home, which are your favorite to use for baking? Do you like baking with protein powders?

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Video: Exercise + Eating “High-Fat”… For Women http://www.healthfulpursuit.com/2015/06/video-exercise-eating-high-fat-women/ http://www.healthfulpursuit.com/2015/06/video-exercise-eating-high-fat-women/#comments Wed, 17 Jun 2015 09:04:36 +0000 http://www.healthfulpursuit.com/?p=27373 Keep reading ...

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Exercise and Eating High-Fat... For Women! #lowcarb #keto #paleo #hflc

How we can combine our high-fat, ketogenic eating style with an exercise protocol that helps us build muscle and burn fat. The exercises that encourage women to mobilize fat stores, what to eat before and after a workout when you’re fat-fueled, the best time to workout, hormone regulation, and more.

Many of you know how much I love the book, No Fail Fat Burning For Women. One of the women behind the book and blog, Michelle Burleson, joined me on YouTube this week for a super candid conversation about how women can leverage the power of a high-fat, ketogenic eating style to gain muscle.

We’re not talking about transforming into a beefcake here. We’re focusing on building muscle and regulating our hormones by working with our bodies, instead of against them. We’re aimed at leveraging what your body is doing and making it work for you.

And (gasp!) we talk about the fact that you don’t have to be in “ketosis” in order to burn body fat as energy and how tracking calories can hold you back.

If you’re interested in a high-fat eating style, or the Bulletproof Diet but are confused because all of the resource out there are for men… and you’re a woman, this one’s for you.

Highlights…

  • Outline of how to workout less, build muscle and boost your metabolism
  • The exercises that get you into fat-burning quicker
  • The workouts that don’t benefit your body
  • When to eat carbohydrates for muscle building
  • The trick to fasted workouts
  • How to eat before and after a workout to bust our fat cells
  • The role that leptin and leptin resistance plays in building muscle and burning fat

Resources…

What muscle-building strategies have you followed since becoming fat-adapted?

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Bombay Sloppy Joe in Low-Carb Buns (grain-free, paleo, low-carb, keto) http://www.healthfulpursuit.com/2015/06/bombay-sloppy-joe-in-low-carb-hamburger-buns-grain-free-paleo-low-carb-keto/ http://www.healthfulpursuit.com/2015/06/bombay-sloppy-joe-in-low-carb-hamburger-buns-grain-free-paleo-low-carb-keto/#comments Sun, 14 Jun 2015 09:22:05 +0000 http://www.healthfulpursuit.com/?p=27334 Keep reading ...

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Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #ketoGrain-free, paleo, low-carb hamburger buns smothered in a naturally sweet and salty Indian-inspired sloppy joe mix. Made with your choice of turkey, beef or pork.

Media Frenzy! I was on TV, twice! Watch me on GlobalTV and see me on Breakfast Television. Then, on Thursday night, I hosted a 2-hour public lecture on my whole food-based approach to high-fat living. It was a thrill!

Sharing my story, protocol and high-fat lifestyle tips really lights me up. Thank you for supporting my work and following along on this journey.

Now, lets eat!

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

Indian + Sloppy Joe? A combination I never thought I’d see. But strangely, it works. So well in fact, that my I avoid Indian food as much as possible husband snuck the leftovers into his lunch bag the next day and told me he, ‘didn’t know where they went’.

If you love curry; heck even if you don’t, you may just love this combination of Eastern spice and Western convenience. Basically, think of this like curry, on a bun, and perfect for summer.

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

And the buns! The Ultimate Keto Buns in today’s recipe are courtesy of KetoDiet Blog. Martina; a fellow high-fat advocate and creative genius behind The KetoDiet App, created this grain-free, keto-friendly, paleo, authentic, absolutely mind blowing bun. I’ve made these buns at least half a dozen times.

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

5.0 from 1 reviews
Bombay Sloppy Joe on Low-Carb Buns
Author: 
Recipe type: Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Egg-free (Joe), Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Grain-free, paleo, low-carb burger buns smothered in a naturally sweet and salty Indian-inspired sloppy joe mix. Made with your choice of turkey, beef or pork. Recipe adapted from Aarti Sequeira.
Ingredients
Add-ins One
Sauce
Meat
  • 2 tablespoons avocado oil
  • 1 teaspoon cumin seeds
  • ⅓ cup finely diced white onion
  • 1 pound ground turkey, beef or pork
  • Whole chilli, crushed
Add-ins Two
Instructions
  1. Get started on the Keto Buns first. Once they’re halfway done, start with your sloppy joe. Once the buns have cooled, slice them and set aside.
  2. Add avocado oil and pistachios to a frying pan and toast on low-medium heat for 4-5 minutes. Remove from the pan and set aside.
  3. Add 2 tablespoons of avocado oil to a medium-sized saucepan and heat on medium heat. Add minced ginger and garlic. Cook for 1 minute until brown, then add tomato sauce, water, chilli, garam masala or curry powder (depending on the type of meat you’re using), salt and paprika. Cover and bring to a boil. Lower heat and simmer while you continue with the following steps.
  4. Add 2 tablespoons avocado oil to a frying pan and heat on low-medium heat. Add cumin seeds, toast for 1 minute. Add onion and stir. Saute for 5 minutes. Add ground beef and crushed chilli. Cook until meat is no longer pink.
  5. Transfer cooked meat to tomato sauce. Cover and bring to a boil, on medium. Tilt the lid off just a bit, to let the steam escape. Simmer on low-medium for about 15 minutes, until the mixture thickens up.
  6. Once complete, stir in coconut milk, apple cider vinegar and toasted pistachios. Plop a hefty serving onto the prepared, sliced buns and top with fresh cilantro.
  7. Sloppy Joe mixture can be stored in the fridge for up to 2 days, or in the freezer in an airtight container for 2 months.
Notes
Keto Buns: if you’re not using keto buns, you could also try my Flaxseed Focaccia as a base. Or, use romaine lettuce cups.

Avocado Oil: if you’re using ground turkey, duck fat goes very well with this recipe. Coconut oil or red palm oil would work well, too.

Whole Chillis: if you don’t like it hot, go easy on the chilis! You could also use crushed red pepper if that’s what you have on hand.

Instant Pot: Make this in your pressure cooker by using the saute feature to prep all of the ingredients, then add all sauce ingredients to the pot with sauteed ingredients. Turn on high pressure for 10 minutes. Done. If you choose to grab an Instant Pot, you can use the coupon code HEALTHFUL at checkout for $50 off.

View Nutrition Information (once on page, scroll down)

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

I started by making the buns so that they had time to cool while I prepared the rest of the meal.

Add dry ingredients to your stand mixer. A hand-held would work, too.

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

This is what the dough should look like when everything is mixed. At first, when you add the water you’ll probably think you screwed up somewhere and are making soup instead. Give it a couple of seconds, it’ll thicken up.

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

Shape into buns, this recipe makes 10 buns. They’re great frozen and then reheated in the toaster.

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

Place in the oven, and start making your sugar-free sloppy joe! You could make this entire recipe in your slow cooker or Instant Pot.

For Instant Pot, use the saute feature to prep all of the ingredients, then add everything to the pot, turn on high pressure for 10 minutes. Done. If you choose to grab an Instant Pot, you can use the coupon code HEALTHFUL at checkout for $50 off.

Otherwise, continue on…

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

Saute the onions with cumin seeds, they’ll get nice and fragrant.

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

I chose to use ground turkey thigh (because it’s higher in fat) than straight-up turkey breast. I was happy to see this at the store!

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

Once the meat is cooked, add it to your sauce.

Again, all of this can be done in the Instant Pot without having to dirty up multiple dishes. Saute everything together, add the sauce ingredients, cover and cook for 10 minutes.

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #keto

There you have it, a sugar-free sloppy joe recipe real buns, that make you feel like a real human. Authentic, delicious, good for you.

Sloppy Bombay Joe in Low-Carb Buns #grainfree #paleo #lowcarb #ketoWill you try the Ultimate Keto Bun recipe? What are your favorite bun fillings? I’m a sucker for bacon, lettuce + tomato!

The comments section of the site should be working now. Sorry for all of the trouble over the last little while. Lets CHAT about buns in the comments.

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Video: Time to Carb-Up? Signs To Watch For + Why I Do It. http://www.healthfulpursuit.com/2015/06/video-time-to-carb-up-signs-to-watch-for/ http://www.healthfulpursuit.com/2015/06/video-time-to-carb-up-signs-to-watch-for/#comments Wed, 10 Jun 2015 09:36:09 +0000 http://www.healthfulpursuit.com/?p=27309 Keep reading ...

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Time to Carb-Up? Signs To Watch For #video #keto #lowcarb #paleo

Carb cycling on a high-fat, low-carb eating style. 3 strategies, how to do it, what not to do + tips for success.

If there’s one thing I regret when I started eating high-fat, low-carb, it’s that I waited way too long to do my first carb up.

In all honesty? I got a little scared of eating carbs. I went months fighting the urge to eat a little bit of carrots, sweet potato or yam thinking that powering through would help me reach my goals quicker. Yah, it didn’t. If anything, it made things worse.

I don’t want this guilt for you. So, I made this video.

Today, we’re going through the 3 strategies for carb ups aka carb refeeds – why I (now) practice carb ups, how often to do them, why they work, and more.

A must-watch if you’re using a ketogenic, high-fat eating style to heal your hormones, build muscle and/or reset your health.

Highlights…

  • Why I carb-up
  • When to carb-up and how to do it
  • The 3 different carb up and carb refeeding strategies to pick from

Resources…

Which of the 3 carb-up strategies have you done? What was your experience?

Lets chat about it in the comments!

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Fat-Burning Rocket Fuel Latte Blocks (low-carb, paleo + keto) http://www.healthfulpursuit.com/2015/06/rocket-fuel-latte-blocks-dairy-free-bulletproof-coffee/ http://www.healthfulpursuit.com/2015/06/rocket-fuel-latte-blocks-dairy-free-bulletproof-coffee/#comments Sun, 07 Jun 2015 09:25:48 +0000 http://www.healthfulpursuit.com/?p=27272 Keep reading ...

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Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfatTake your fat-burning Rocket Fuel Latte on-the-go with these travel-friendly coffee blocks. A Bulletproof coffee upgrade. Just add coffee or tea, shake, and enjoy.

Rocket Fuel Lattes are becoming a way of life for so many of the fat-fueled peeps in our community. I’m constantly working to create new flavor combinations, ways to enjoy them and compiling data from my one-on-one clients, to equip you with the tools you need to rock your Rocket Fuel Latte experience.

Not familiar with the Rocket Fuel Latte way? They’re basically an upgrade to the classic “butter coffee” or “Bulletproof coffee”, specifically created to regulate hormones and abolish cravings. The Rocket Fuel Latte came about after my bad experience drinking Bulletproof coffee.

With summer around the corner for many of us, it’s time we chatted about how we can take these powerful drinks on the road.

Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfat

The protein in a Rocket Fuel Latte is just as important as the liquid itself (get the Rocket Fuel Latte ingredient guidelines here).

The protein source in many of my Rocket Fuel Latte recipes is collagen. Collagen is an animal-based protein derived from the hide of bovine. It’s the most abundant protein in the body, the key to all connective tissues, and the base infrastructure of the musculoskeletal system. We need it for movement, skin elasticity, healthy bones, flowing hair, the list goes on.

If you’re vegan, eating animal-sourced protein may not be okay with you. But I’ve worked with many vegans that have incorporated collagen into their eating style because of the superfood power of collagen. Your choice!

Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfat

Up until this point, I’ve been quite liberal in my collagen recommendations, highlighting the options out there and opening it up to you to make the choice that best suits you. But today, I want to shine the light on one particular brand of collagen that’s caught my attention (and one that you’ve told me is your favorite, too), Vital Proteins.

After much taste testing, meeting having and product research, I feel best recommending and sharing Vital Proteins with you, my friends and family. Their price is fair, their product is high-quality, their message aligns with mine, and I love the taste.

HP readers save 10% + FREE shipping on all Vital Proteins Products with the coupon code VPA-4429-7VHPA-GWHV at checkout.

Yay!

Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfatVital Proteins Collagen is sourced from pasture raised bovine hides from Brazil. They have 2 collagen products: Collagen Peptides and Collagen Protein Beef Gelatin. The Collagen Peptides; often referred to as “collagen”, can be added to cold or hot beverages and will not “gel” in cold liquids or alter the texture in any way. Collagen Protein Beef Gelatin; often referred to as “gelatin” will become gel-like in cold liquids, making it great for hot drinks… like a Rocket Fuel Latte.

Regardless of what type of collagen you choose (the peptides or gelatin), each kind is comprised of peptides – short chain amino acids. These natural peptides are highly bio available, digestible and soluble in cold water. Think: the most powerful, nourishing, digestive-supportive protein powder out there… that has zero taste. The only difference is that the protein product “gels” and the peptide product doesn’t.

HP readers save 10% + FREE shipping on all Vital Proteins Products with the coupon code VPA-4429-7VHPA-GWHV at checkout.

Now, lets get to these coffee blocks! They’re complete with all of the ingredients you need to prepare a fat coffee, no matter where you’re off to.

Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfat

4.8 from 5 reviews
Rocket Fuel Latte Blocks
Author: 
Recipe type: Paleo, Gluten-free, Dairy-free (option), Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Take your fat-burning Rocket Fuel Latte on the go with these travel-friendly coffee blocks.
Instructions
  1. Add cacao butter, ghee, sunflower butter, vanilla bean and stevia to a small saucepan. Melt ingredients on low heat.
  2. Meanwhile, add Vital Proteins Collagen Peptides or Collagen Protein Beef Gelatin to a small dish. Scoop about 3 tablespoons of the hot oils into the bowl with gelatin and stir to combine, until smooth. Drop mixture into saucepan. Remove from heat and whisk until combined.
  3. Pour completed mixture into square silicon molds. Transfer to the freezer to chill for 1-2 hours. Keep them stored in an airtight container until ready to use (up to 2 months)
  4. When ready to enjoy, drop the block into a mug, cover with freshly brewed coffee or tea and use a milk frother (this IKEA one is the best, and so inexpensive!) to blend the ingredients.
  5. Makes 4 blocks for 4 coffees.
Notes
Travel: if you’re planning on traveling with these blocks for days on end, your best bet is to replace the ghee with more cacao butter. It’s the most solid of all options. Another option is to add the blocks to individual small mason jars and traveling with these.

Ghee: it's not dairy-free, entirely. If you're straight-up allergic to dairy, you may want to avoid this and use coconut oil or cacao butter in its place. The casein and whey are removed, but some people still react to it.

Cacao butter: is the caffeine-free fat from chocolate. It is very solid at room temperature, making it fabulous for this recipe.

MCT oil: doesn’t solidify making it horrible for this recipe.

Peptides vs. Gelatin: you can use either product for this recipe. I find a lot of people have the protein (gelatin) at home and; aside from jello jigglers, aren’t sure what to do with it. So, this is a good recipe for it!

View Nutrition Information (once on page, scroll down)

Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfat

You can use either Vital Proteins Collagen Peptides or Collagen Protein Beef Gelatin for this recipe, whatever you have on hand, whatever is accessible. If you’re planning on having it with hot coffee, either Collagen Peptides or Collagen Protein Beef Gelatin will work. If you’re planning on chilling your coffee, stick with Collagen Peptides.

Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfat

Once the fats have heated up, we need to add them to a bowl with your protein and stir it around, especially if you’ve chosen to use gelatin.

Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfat

When you pour into large silicon molds, these ice cube molds do the trick!

Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfat

You’re going to see more of Vital Proteins on the blog this summer as we delve deeper into the benefits of collagen on health, share a couple of recipes with you and start up a conversation on this animal-based superfood. I’m excited to take this journey with you and chat about your collagen experience.

In the meantime, if you’re in love with Vital Proteins and want to stock up, Healthful Pursuit readers get 10% off their purchase + FREE shipping with the coupon code VPA-4429-7VHPA-GWHV at checkout.

What have you heard about collagen? Have you been interested in trying it?

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