Keto Pumpkin Cheesecake for Thanksgiving!

Keto Pumpin Cheesecake

Just because we usually go overboard on Thanksgiving with all the goodies, doesn’t mean it has to totally mess up your success. I’m not holding back this year with keto approved dishes. I make mock stuffing the other night with a chicken breast and I seriously couldn’t even tell the difference. Also using cauliflower mash in place of potatoes, green beans with garlic and slivered almonds, and the list is going on and on. Stay tuned for an all out traditional Thanksgiving with Keto friendly foods!! 

Here’s a great keto-approved pumpkin cheesecake recipe that i made earlier today! 


For the crust:

1 1/8 cup almond flour

¼ cup stevia

2 tbs. butter, melted

1 egg

1/8 tsp. salt

½ tsp. cinnamon

2 tsp. ground ginger

For the Filling

2 (8 oz.) packages cream cheese

¾ cup pumpkin

1 tsp. cinnamon

1 tsp. pumpkin pie spice

½ cup stevia

2/3 cup pecan pieces

For the Whipped Topping

1 cup heavy whipped cream (whipped into peaks.)

10 drops liquid stevia

¼ tsp vanilla

Instructions

Preheat oven to 375 degrees Fahrenheit. In a bowl combine all the dry ingredients for the crust. Add butter and egg, mixing well.

Spray an 8-inch pie dish with nonstick cooking spray and press crust into bottom of the dish, using your hands to evenly distribute.

Bake in preheated oven for 10-15 minutes. Allow to cool to room temperature.

Meanwhile, in medium bowl beat together cream cheese and pumpkin. Add in spices and sweetener and continue to mix until well combined. Fold in 1/3 cup pecan pieces.

Carefully fold liquid stevia and vanilla into whipped cream. Then gently fold whipped cream into pumpkin mixture.

Once crust is completely cool, pour filling mixture into crust, distribute evenly. Sprinkle remaining pecan pieces on top of pie.

Chill in the refrigerator for at least 4 hours or overnight, allowing time for it to set.

Enjoy!

Makes 10 servings, 1 slice per serving

Nutrition information: 330 calories, 31g fat, 7g protein, 6g carb

Think Fat loss NOT weight loss!

We want you think fat loss vs weight loss

Statistics show that 41% of the population make New Year’s resolutions. Out of that 41%, 21.4% aim for weight loss and healthier eating, 12.3% aim for self improvement, & 5.5% promise to workout more.

A whopping 92% of new year’s resolution makers do not follow through with their original plan of action. Maybe if we start thinking fat loss before “weight loss” we can get those numbers a little higher on people following through with their plans.

Fat loss is VERY VERY different than weight loss but people seem to use the term interchangeably. After reading this you’ll understand the difference between the two and which you should aim for and how.  Let me explain,

Let’s start by defining weight loss. The first thing someone usually says to me is “I need to lose weight”. By this, they mean the number on the scale. What they don’t realize is that that number on the scale has zero meaning other than their gravitational pull on this earth. Your weight on the scale measures the sum of the weight of your bones, muscles, organs, and body fat.

If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight like athletes before a competition but most people should start aiming their goals to LOSE FAT not weight. I can tell you right now, if you don’t eat anything all day today, you’ll be down on the scale tomorrow. If you don’t drink anything all day then you’ll be down on the scale, and if I cut your right arm off, you’ll be down on the scale tomorrow. But how are any of those things helping you in your fitness journey? You’ll still be stuck with the same amount of body fat.

Weighing yourself & why you shouldn’t take that number to heart.

#1 It’s UNRELIABLE. Your body weight can fluctuate dailiy since it’s influenced by the amount of food you’ve eaten, the amount of fluids you’ve consumed, your bowel movements, water loss/retention, muscle loss/gain, and it will just get you frustrated.

#2. It’s irrelevant. People with similar height can weigh the same but look completely different because one has lower body fat than the other.

Here’s how the weight scale can mislead you. Clothes, mirrors and pictures do not lie. But the scale can be your worst enemy by misleading you and killing your motivation.

CARBS AND WATER:

Carbs bind to water. So eating less carbs will make you lose water weight. You’ll notice you will feel less “fluffy” when adhering to a lower carb diet. This is because water is exiting your body instead of binding to the carbs you consume.

MUSCLE GAIN AND FAT LOSS.

You’ll gain muscle while losing fat when you start strength training. But on the scale it may look like you’ve made no progress. Track your body fat using a body caliper and you’ll see your body fat going down.

Keys to losing fat:

  1. Get stronger. Strength training builds muscle and muscle burns more fat.
  2. Eat healthy. Eat less starchy foods and veggies. Eat higher fat foods like avocados and bacon. Eat moderate protein to build muscle.
  3. Stay away from processed foods. Processed foods are full of sodium and sugar.
  4. Drink more water. 95% of Americans do not drink enough water daily for their body to properly function. If you’re not drinking half your body weight in ounces a day, you’re not drinking enough.

How to Track Progress Efficiently

You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks. Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more. Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
Track Body Fat. Get a fat caliper and track your body fat every 2 weeks.

Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up. Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.

Strength Stats. Log your workouts. Strength going up means muscle gains and strength training prevents muscle breakdown. Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too. You Might Not Want to Lose Weight. 

**Focus on fat loss first. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight. ** 

Xtreme Skinny Results

Losing weight without exercise, can it be done? we say yes!!

A conversation with a customer the other day inspired me to write this blog post. Sam has lost a whopping 80 pounds since May of this year using Xtreme Skinny Drops. Has she exercised? No. Losing weight without exercise isn’t impossible. We say you can do it! 

After seeing a friend of her’s for the first time in awhile the friend complimented her on her weight loss and asked her what she was doing. Sam explained to her about cleaning up her diet and the protocol that you follow along with the weight loss drops. Her friend’s response “I can’t wait to see how fast you put that back on”. Girllll, please. Do some research before you go spitting at the mouth and insulting someone who has just lost 80 pounds in 4 months!! 

SOME PEOPLE CANNOT EXERCISE! 

There are some people in this world who can not physically exercise. Whether it be from an injury, their current weight, or other health conditions, there are some people out there who can’t do it. 

Sam’s friend pissed me off. Like really pissed me off. I feel that is a slap in my face seeing that I base my business off of those who can not exercise and how to help them reach even the tiniest goal in their weight loss journey without exercise to get their mind in the right place and saying “yes, i can do this!”.  It keeps them pushing harder, and who knows, they may not be able to start with exercise but by the end of their journey they will start exercising regularly. That is what Bee-Xtreme is all about. So Sam’s friend– do some research before you spew at the mouth. Seriously. 

SOME PEOPLE DO NOT WANT TO EXERCISE OR HAVE THE TIME TO EXERCISE FOR HOURS UPON HOURS A DAY! 

This is the category most fall into. This is the category I fall into. It’s not that I don’t like to exercise, because I do. I need it mentally. It’s a stress reliever for me. But I cannot spend 2-3 hours in a gym every night. I have a family, I run not one but 2 businesses, my son has homework, I am also a nurse that works at least 4 days a week outside of my home and I would rather spend my time enjoying life than killing myself in a gym. 

I exercise 20-40 minutes a day. that’s it. And not every day! Sometimes I barely have time to pee! LOL!! 

CAN YOU LOSE WEIGHT WITHOUT EXERCISE? 

Yes!! Absolutely! Just clean up that food that you’re putting in your mouth!! The protocol for the Xtreme Skinny Drops consists of 800-1000 calories of clean eating from fresh proteins and veggies and some fruit. 

The diet is a short diet ranging from 10 days to 40 days. It is short because it’s effective and you do not need to do it for very long periods of time to see results. Most people will lose 10-25 POUNDS in 21 days. 

Because of the low calorie consumption, EXERCISE IS NOT ENCOURAGED with this diet. 

The most important part about this diet is not the “diet days”. It’s the stabilization phase after you stop taking the weight loss drops. It is in those 3 weeks is when your body will recognize your new weight and recognize a new starting point. This is crucial for weight loss success long term. 

GIVE YOUR BODY 3 WEEKS WITHOUT MORE THAN A 2 POUND GAIN AND YOU’RE GOLDEN. BUT WHAT IF YOU DO GAIN MORE THAN 2? 

Don’t worry, there’s correction days that can be done to get you back down on the scale. We are only human guys!! Some people slip up and have some “no-no” food. As long as you are recognizing this mistake and correcting it, you’re LEARNING. And that is the most important thing to take away from this diet!!

THAT IS HOW YOU ACHIEVE LONG TERM WEIGHT LOSS SUCCESS!! 

As we get older and older we have to discipline ourselves more and more. And I hate to tell Sam’s friend– that her “exercise is the only way to lose weight” is going right out the window when she gets that dreaded injury. ( I pray she doesn’t get injured but if she does, she can find us here) 😉 

If you’re interested in learning more about the Xtreme Skinny Drops and how you can too get started with losing insane amount of weight and fat please contact me! Join our facebook community and get started. We have people who are killing it every single day..MENTALLY, to lose that weight and make better choices in their daily lives. 

P.S. Here’s Sam’s ABSOLUTELY AMAZING results!! 

 

What is the keto diet?

 

What is the Keto Diet?

The keto diet is a high fat low carb diet with some proteins.The general rule of thumb for a keto diet is a maximum of 50 carbs daily or about 10% of total calories. Protein goals are generally around 0.8 g of protein per pound. 


The science behind that keto diet.

Carbohydrates are usually our body’s main source of energy but because the keto diet is so low in carbs fats become the primary fuel for the body. When we burn fat for energy we produce compounds called Ketone bodies which is why it is called the ketogenic diet.

Ketones can be detected in the urine, blood, and breath so people following a keto diet will often use test strips to check the urine for ketones to confirm that they are in ketosis. When ketones are present in the urine that is a result of the body burning fat for energy or fuel.

For people with diabetes however ketones can build up and lead to diabetic ketoacidosis, a serious medical condition. Symptoms include excessive thirst, frequent urination, fruity scented breath, confusion, and consistently high blood sugar. Diabetics should not go on this diet without consulting physician. If they suspect diabetic ketoacidosis they should seek medical treatment immediately.

 What you can eat on the keto diet? 

  • Very limited carbs:  50 g of carbs per day or less though most advocates recommend 20g. This includes carbs from lower carb foods like vegetables, avocados, nuts, and plain Greek yogurt.
  • Somewhat limited protein the keto diet is not a high protein low carb diet. the protein recommendation is generally 0.8 g of protein per pound of bodyweight. You’ll need to know your percent of body fat for this or you can use your lowest helpful weight. If a very lean wait for you is 150 pounds for example, then use 150 x 0.8 for a total of approximately 120 g of protein daily.
  • Fat make up the rest. The keto diet is mostly fat, with that being the wildcard varies by amount depending on calorie needs as well as appetite. This can include animal fats like butter, heavy cream, mayonnaise, and bacon as well as plant-based saturated fats like coconut oil, olive oil, and vegan mayo.

Keto calculators are available online to help you figure out your macro nutrient goals (carbs, protein, fat).  Find your keto calculator here

 What Types of Food Do You Eat?

What’s out
Starchy and refined carbs are off limits including bread, rice, pasta, cereal, potatoes, beans.
Sugar of any type is also out including table sugar, brown sugar, honey, molasses, and agave.

​Fruits

Only a small amount of fruit is allowed mostly berries because of their low carb content.

 What’s in:

 Fats of all types
 Meat, Fish, poultry, and eggs are allowed
 Non-starchy vegetables and leafy greens fresh or frozen. carbs from his vegetables need factored into daily carb allotment.
No calorie plant-based sweeteners like Stevia or Trulia
Beverages with zero sugar or artificial sweeteners including water tea and coffee

 A typical day on the Keto diet

Coffee with coconut oil butter or MCT oil
Breakfast is some combo of fat plus protein eggs cheese bacon sausage butter

Lunch burgers with cheese no bun salad with protein avocado and oil and vinegar

Dinner fish, chicken, beef, or pork with vegetables cooked with olive oil served with avocado guacamole or mayo based sauce

Snacks are hard-boiled eggs, cheese, avocado,  nut butter, berries, and do-it-yourself fat bombs

What the heck is a fat bomb?

Fat bombs or any type of little snack bites centered on high-fat ingredients like butter, bacon, and coconut oil

The reality is that we don’t need to be in a perpetual state of ketosis to drop extra body fat countless people have lost significant amount of body fat by cutting calories with a low-fat carb rich diet.

I’m an advocate of lower carb high protein diets even if we exercise on a regular basis.

Not everybody especially those of us with sedentary jobs or hobbies still spend a large portion of our time sitting at a desk in our car or on her sofa the lack of activity means we burn fewer calories.

I have seen many clients and friends experience positive results with the keto diet. The main advantages of following a keto diet is appetite control as we feel less hungry on the low-carb keto plan which generally results in a natural reduction in our calorie intake.

Some of the research shows that people eat 300 fewer calories per day or more without even trying. As a result following a keto diet can help to reduce cravings as well as drop body fat.

Other Benefits of the Keto Diet

Other benefits of the keto diet include improving blood sugar control, cholesterol, blood pressure and inflammation, all of which are likely due to the extra weight loss as well as feel following the low carb diet.

A few things I don’t love about the keto diet

 It can make eating feel more like science then pleasure at first. Counting our macros for carbs, protein, and fat for each meal and snack can feel burdensome. Many people simply get into a routine and are eating the same combinations of food for most meals and snacks.

It limits our vegetable intake. I’ve had countless keto followers tell me they’re avoiding vegetables like asparagus, broccoli, egg plant, spinach, and kale because they’re too high in carbs. Let’s be honest who among us can blame our extra pounds on too much asparagus? I however make the adjustments elsewhere when i want to include these vegetables in my daily routine. 

it’s easy to go overboard with high fat process meats. We know the processed meats like sausage and bacon aren’t exactly super foods. So while they’re okay in small amounts, I recommend keeping these as extras to accompany a less processed keto diet not the focal point.

Bottom line. As with any diet if it centered on foods that we enjoy and it fits within our lifestyle habits and we are more likely to stick with it and see positive results, go for it!

Experimenting with the keto diet can serve as a valuable education tool as well helping us to recognize just how much carb or fat or protein or calories we’ve actually been consuming in our everyday diet. If you decide to try keto diet, track your food intake in an online or a food log like my fitness pal. It will tally up all those numbers for you.

Consider adding a multivitamin and calcium supplement because you may not get the full spectrum of micronutrients from the food choices on the keto diet. As always check with your physician before beginning any new program and consider consulting with a registered dietitian to help you design a diet that fits within your lifestyle and your body needs.

Fat loss vs Weight Loss? What’s the difference!? 

 

Weight Loss VS Fat Loss

Weight loss is one of the hottest topics ever.Everyone seems to be trying to lose weight nowadays. But what’s the difference between weight loss & fat loss?

People seem to use both terms interchangeably. After reading this post you’ll understand the difference between weight loss & fat loss, but also which one you should aim for and how.

Weight Loss vs. Fat Loss. What’s the difference?

Let’s start by defining weight loss & fat loss so you know what I mean here. Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, … Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are said to be 10% body fat for men and 15% for women.

Problems with Weight Loss.

If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. SO STOP WEIGHING YOURSELF!!

IT’S Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on.

IT’S  Irrelevant. People with similar height can weigh the same, but look completely different because one has lower body fat than the the other. Check the picture at the top for an example. The last point shows why the BMI standard is flawed: it doesn’t take your body fat into account. Both females in the top picture have the same BMI, but one is clearly healthier: her body fat is lower.

​Here’s How The Weight Scale Can Mislead You. Clothes, mirrors & pictures don’t lie. But the scale can become your worst enemy by misleading you and killing your motivation.

Examples:
Carbs & Water. Carbs bind to water. So eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins diet the first 2 weeks: it’s mostly water. Of course, increasing your carb intake will make you gain weight again: water retention.

Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.

How to Make Sure You Lose Fat, Not Muscle? 5lbs muscle takes less space than 5lbs fat. That means you’ll look slimmer at the same body-weight by building muscle.

​Keys to losing fat, not muscle:

1. Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet.
2. Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs. Use MyFitnessPal to keep track of what you’re eating. Sure it takes a little time out of your day to log it in but it’s totally worth it in the end.

3. You can do cardio to speed up fat loss. But without strength training, cardio will cause muscle loss and you’ll end up skinny-fat.

 How to Track Progress Efficiently


You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks. Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more. Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones. Track Body Fat. Get a fat caliper and track your body fat every 2 weeks.
Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up. Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.
Strength Stats. Log your workouts. Strength going up means muscle gains and strength training prevents muscle breakdown. Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too. You Might Not Want to Lose Weight.

**Focus on fat loss first. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight. **