twiggyfitness-r4vru

Lab Tests

Thu, 19 Jun 2025 23:21:07 GMT

Lab Tests

Any time you make a radical change to your nutrition, it is important to know where you start. Many people wait until they are 3 to 6 months into their new way of eating to check where they are at. While blood work alone is not the best marker for overall health, it is information you can use to make better informed decisions. Along with other tests

I recommend the following tests prior to starting a ketogenic/carnivore nutrition system:

Standard blood panel
CAC score (Coronary Artery Calcium Score) - This is a 2-minute CT scan of your heart to see if there is plaque build up
CIMT (Carotid Intima-Media Thickness test - This is an ultrasound of the artery in the neck to look for soft plaque
ECG - Echocardiogram - records electrical signals that travel through the heart.

NOTE: Insurance will not cover a CAC or CIMT. However, at approximately $100 - $150 each, they are well worth the money. Whether it reassures you or lets you know of an issue.

How to stay committed?

Fri, 02 May 2025 20:00:31 GMT

The plan is simple, the execution can be tricky

Step 1: Decide you need to make a change (decide to ignore the bad research that tells your keto isn't good or sustainable. After 13 years, I've learned the "research" is skewed and most of it isn't worth much).

Step 2: come up with a plan (see my previous post)

Step 3: Determine your commitment level (what is your WHY??)

Step 4: commit to 90 days minimum

Step 5: when you have a setback, and you will, get back to it.

Don't allow one poor decision derail your entire plan.

Step 6: have an accountability coach (that's where I come in... Schedule a free consultation and go from there).

Step 7: just keep working on it. within just a couple of weeks, you should be able to quantifiable feel the change.

Ketogenic Nutrition made simple

Fri, 02 May 2025 19:52:14 GMT

Start with the basics - beef, chicken, fish, and pork

Target: Only eat food listed on this plan for 90 days. NO cheat days, NO cheat meals, etc.

Keep the dietary carbohydrate to less than 20 total (not net) grams per day (not per meal). If you stay to this list, you don’t need to count carbs, because it will keep you under 20 per day. It doesn’t matter how the food is cooked, just be sure any coating is low in sugar or starch (no flour). Drink zero carb liquids.

WHEN HUNGRY, EAT AS MUCH AS YOU WANT OF THESE FOODS, until you are comfortably full:

Meat: Beef (hamburger, steak), beef bacon, lamb, beef hot dogs, or other meats.

Poultry: Chicken, turkey, duck, or other fowl.

Fish & Shellfish: Any fish including tuna, salmon, catfish, tilapia, trout, shrimp, scallops, crab, and lobster.

Eggs: Whole eggs, including yolks and whites.

Don’t avoid fat in real foods. Don’t add fat intentionally. It may stall weight loss.
Eat a limited amount of salad greens and non-starchy vegetables every day:

Leafy greens: 2 cups (measured uncooked) a day . Includes: arugula, bok choy, cabbage (all varieties), chard, chives, endive, greens (including beet greens, collards, mustard and turnip greens), lettuce (all varieties), parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf—you can eat it.)

Non-starchy vegetables: 1 cup (measured uncooked) a day.

Includes: artichokes, asparagus, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, rhubarb, shallots, snow peas, sprouts (bean & alfalfa) sugar snap peas, summer squash, zucchini.

During the first few days, some people, not everyone, experience “keto-flu” (headache, fatigue). To reduce your chances of “keto-flu,” be sure to drink when thirsty, and use bouillon. Bouillon: dissolve in hot water up to 2 times daily for sodium replenishment.

Homemade Jerky - no preservatives

Sun, 29 Sep 2024 17:01:52 GMT

Jerky using a cabela's 10 tray dehydrator

Purchase Top Round meat

Semi-freeze for minimum 3 hours (makes it easier to cut

Slice into desired size (around 1/4 inch for us)

salt on both sides of slices (I use Redmond sea salt)

place on dehydrator tray with 1 inch gap between pieces

Cook at 160 degrees F for 3 hours

Reduce heat to 140 degrees F for 10 hours

Allow to cool, and enjoy

Easy Keto Chips

Sun, 29 Sep 2024 01:21:17 GMT

Easy Keto Chips -

cut cheese slices into quarters

lay on parchment paper

cook at 275 degrees for 35 minutes

allow to cool

enjoy!!

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