What Is A Healthy Low Carb Diet

What Is A Healthy Low Carb Diet

 


With all the adverse publicity on high protein low carb diet, how do you know what is a healthy diet to follow?

The new diet research says that rather than just limiting the amount of carbohydrates in your diet, you should be looking to eat only those that have a low GI index. The GI Index measures the speed at which glucose is released into your blood stream following consumption of a specific food. If you do not use all the glucose you consume, your body converts it to fat and stores it. Not ideal when you are trying to lose weight.

So how do you know if a food is low GI or not? Most supermarkets have now started coding their foods so you should be able to see from the packet. The foods that you would normally avoid on a diet also tend to be high GI i.e. cakes, biscuits, white bread, white pasta etc.

The good news is that chocolate is a low GI food but this doesn’t mean that you can eat loads of it! Avoid any added sugar based ingredients and opt for a plain bar of dark chocolate if you want to treat yourself.

Barley, quinoa, new potatoes and yams are all low GI foods so would be good staples for your healthy low carbohydrate diet. Apples, dried apricots, citrus fruits, plums and tomatoes are all good low GI fruits but avoid Watermelons, peaches and bananas.

You should increase the quantity of water you drink especially as most slimmers increase the amount of fiber in their diet by eating more vegetables. You should aim to drink at least 8 glasses of water a day. Drinking water helps to lose weight as we often misunderstand our body’s signals and eat when in fact we are thirsty.

When you are trying to follow a healthy low carb diet, it is useful to watch your portion size. As a nation, we are used to consuming large portions of everything. Reducing the size of our meals will help you to lose weight as will eating a little and often rather than one large meal a day.

Never skip breakfast as countless studies have shown that you re likely to consume more calories later in the day than you save by not eating this important meal. Eating soup – the old fashioned kind not the instant microwaveable variety, will help to keep your energy levels stable and lead to less cravings.

Drink skimmed instead of full fat milk. Eat low fat yogurts but watch for hidden sugars and sweeteners. Keep alcohol intake to a minimum as not only does it contain empty calories but also lowers our inhibitions leading us to eat the wrong foods.

Keep yourself busy. We often eat due to boredom rather than hunger. Get moving every day to increase the amount of energy you consume. Reducing your food consumption while increasing your activity will help you lose weight as will following a healthy low carbohydrate diet.

Fathead Pepperoni Waffle Pizza Dippers

Fathead Pepperoni Waffle Pizza Dippers

We’ve all tried fathead pizza by now, but what about combining pizza and waffles? These Fathead Pepperoni Waffle Pizza Dippers are a fun new spin on keto pizza.

Fathead Pepperoni Waffle Pizza Dippers - Peace Love and Low Carb

Fathead Pepperoni Waffle Pizza Dippers - Peace Love and Low Carb

Fathead Pepperoni Waffle Pizza Dippers - Peace Love and Low Carb

Fathead Pepperoni Waffle Pizza Dippers - Peace Love and Low Carb

 

There is nothing quite like pizza. It is classic comfort food in all its glorious perfection. When I first switched to a low carb, ketogenic lifestyle, pizza was one of the foods that I knew I would never give up. At least not if I wanted to be success at making keto a lifestyle and not a diet. In fact, if you go back through the earliest archives on my site, you will find a wide variety of different keto pizza recipes. These Fathead Pepperoni Waffle Pizza Dippers are just the newest addition to the collection.

When the craving for pizza hits, there is absolutely nothing that can curb it except for PIZZA. At any given time you can open my fridge and you are sure to find mozzarella cheese, pepperoni, and a jar of low carb pizza sauce. Honestly, that is all I need to scratch the itch.

If I don’t have the ingredients on hand to whip up a fathead pizza crust, or even my keto nut free pizza crust, then I will just toss the ingredients in my trusty cast iron skillet and make low carb skillet pizza instead. BUT, when that craving strikes first thing in the morning, my go-to recipe is always keto pizza eggs. You might be thinking “pizza and eggs? No way!” Trust me, you have no idea what you are missing. Run, don’t walk to your kitchen and try them.

Fathead pizza crust and fathead dough in general pretty much revolutionized the low carb world in terms of its flexibility and ability to recreate so many of our favorite foods into low carb, keto versions. Take for example these Keto Everything Bagels, or these Hot Ham and Cheese Roll-Ups with Dijon Butter Glaze. I made these with different variations of the traditional fathead recipe. The sky is truly the limit with this dough. But enough of my rambling, let’s get to these Fathead Pepperoni Waffle Pizza Dippers. They are pretty much my new favorite low carb appetizer recipe. Or low carb anytime recipe…Because PIZZA! Am I right?

In addition to this Fathead Pepperoni Waffle Pizza, check out some of my other favorite low carb pizza recipes: Keto Bacon Cheeseburger Pizza Supreme Pizza Casserole Pizza Frittata Pepperoni Pizza Stuffed Peppers Low Carb Greek Pizza Pepperoni Pizza Pinwheels

 

Fathead Pepperoni Waffle Pizza Dippers - Peace Love and Low Carb

 

Fathead Pepperoni Waffle Pizza Dippers Author: Kyndra Holley Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Yield: 4 servings Print Recipe Ingredients 1 1/2 cup mozzarella cheese, shredded 3 tablespoons cream cheese 1 large egg 3/4 cup blanched almond flour (I use this brand) 1 teaspoon garlic powder 1 teaspoon onion powder (I use this brand of spices) 1 teaspoon Italian seasoning 1/2 teaspoon black pepper ¼ cup pizza sauce, extra for dipping (get my recipe here) 12 slices pepperoni 1/4 cup shredded mozzarella cheese 1/2 teaspoon dried oregano Instructions Preheat a waffle iron. In a large microwave safe mixing bowl, combine mozzarella and cream cheese. Microwave for 1 minute. Remove from microwave and stir to combine. Return to microwave for 1 additional minute. To the mixing bowl, add egg, almond flour, garlic powder, onion powder, Italian seasoning, and black pepper. Mix until all ingredients are well incorporated. If the dough becomes too sticky and unworkable, wet your hands. Place the dough on a piece of parchment paper and divide into two equal balls. Spread each one and flatten in a circle the size of your waffle iron Lightly grease the waffle iron and put one of the pieces of dough in the waffle iron. Top with 2 tablespoons of the pizza sauce, and 6 slices of the pepperoni. Close the lid and cook until the dough is cooked through and the edges are nice and crispy. Remove the pizza from the waffle iron and top with 2 tablespoons of the mozzarella cheese, and 1/4 teaspoon of the oregano. Repeat the same process with the other piece of dough. Cut the finished waffles in fourths and serve with extra pizza sauce, for dipping. Notes

Net Carbs Per Serving: 3g

Nutrition Serving Size: 2 pieces Calories: 362 Fat: 14g Carbohydrates: 5g Fiber: 2g Protein: 10g

Keywords: low carb pizza, keto pizza, waffle pizza, gluten free pizza, keto recipes, low carb recipes

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The post Fathead Pepperoni Waffle Pizza Dippers appeared first on Peace Love and Low Carb.

 

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I left my heart in the Temecula Valley

I left my heart in the Temecula Valley

If you are planning a trip and looking for things to do in Temecula Valley, then this is the post for you. You are in for a treat. We definitely left little pieces of our hearts in Temecula.

Things to Do in Temecula Valley | Peace Love and Low Carb

 

Jon and I had an incredible time in Temecula Valley. We didn't want to leave. In fact, just a couple days into the trip we were both convinced that we needed to move there. It's the kind of place that just leaves an imprint on your heart. The kind of place where people go to live out their dreams and pursue their life's passion. It's a vibe I can definitely get behind. I've already started a list of all the things I want to do next time we visit.

We took a very early morning flight from Seattle into San Diego, and with nothing on the itinerary until dinner, we had some free time to play around. We went to Mission Beach and soaked up some sunshine as we walked the boardwalk. Then we grabbed a delicious breakfast at World Famous, and did a little shopping before heading to Temecula to check into our room at Embassy Suites.

Things to do in Temecula Valley - Where to Stay | Peace Love and Low Carb

We checked into our room and were met with a lovely welcome package from Visit Temecula, as well as wine and a cheese plate from the hotel. It was quite the greeting. Our room overlooked the courtyard and pool area. The bag from Visit Temecula had some goodies from Temecula Olive Oil Company, two SIP passports for wine touring, as well as two souvenir stainless wine tumblers. They even had lids – grown up sippy cups. I like it!

Things to do in Temecula Valley - Date Night | Peace Love and Low Carb

After settling in to our room and unpacking, we got cleaned up and headed to Blue Water Grill for dinner. Our server Melody was so knowledgeable and engaging and she really made our experience a memorable one. We started off with oysters on the half shell and some pan-seared scallops with a roasted jalapeño aioli. I pretty much want to live inside a jar of that sauce. It was SO good. I'll definitely be making a copycat version for the site. One of the questions I get asked the most is about staying low carb / keto on vacation. It is definitely possible. You just have to ask the right questions and not be afraid to ask for the substitutions you want. They were super accommodating to our low carb substitutions and even gave us some suggestions for wine touring later in the week. After dinner we called it a night and just went back to our hotel. The bar in the Embassy Suites has a free nightly happy hour, so we had a glass of wine out in the courtyard and just enjoyed some quiet time together.

Things to do in Temecula Valley - Dining | Peace Love and Low Carb

On our second day we had the great pleasure of visiting the Temecula Olive Oil Company and touring the olive ranch. There are so many things to do in Temecula, but this was by far one of our favorites. We were excited because we had never been to an olive ranch, but had no idea the true treat we were in for. Tom and Nancy, the owners, took us on a tour of the property, and taught us so much about growing olives, and the process of making pure olive oil. I had no idea what magnificent trees olive trees are. They are true champions and require very little to thrive. In fact, when they initially bought this property, it was quite literally a spot that people were using to dump garbage they didn’t want to pay to dispose of. In the midst of all the waste and growing right out of it, were healthy and thriving olive trees. It took more than two years of cleaning to make it the beautiful oasis that it is now. They even upcycled some of the garbage left behind, using tires to build retaining walls, and to plant in. They built arbors out of rebar and used it to grow wine grapes for their vinegars. They broke the beer bottles up in a cement mixer, and used it to decoratively line the sides of the walkways. They have a truly sustainable property with no waste whatsoever. They even use the second pressing of their olive oil to fuel their tractors whenever possible. Talk about being green. They would humbly tell you that they do what they do in terms of sustainability because they are cheap, but we could feel that it ran much deeper than that.

Things to do in Temecula Valley - Temecula Olive Oil Company | Peace Love and Low Carb

Now back to these magnificent trees… they really only need two inputs to thrive – water and sunlight. Not only that, but they actually create a carbon deficit through their lifespan, so they are actually helping to clean the air. They can survive and produce fruit for 1-2000 years. Their wood is strong and hard and can be used to build many things. Their leaves contain natural anti-bacterial and anti-fungal properties, which is just another reason you don’t need toxic chemicals if you are growing and harvesting them correctly. In the distilling process, the water that is separated from the oil is rich in potassium and they use it to water the trees to help replenish the nutrients in the soil.

Things to do in Temecula Valley - Temecula Olive Oil Company | Peace Love and Low Carb

Things to do in Temecula Valley - Temecula Olive Oil Company | Peace Love and Low Carb

We also got to sit and taste all of their olive oils and vinegars. No bread needed. Just pure, unadulterated olive oil. I can honestly tell you that it was the best olive oil I have ever tasted and that everything I have ever bought in the store was junk by comparison. I told them that they had officially ruined me on other olive oils forever. If you ever have a chance to visit the ranch or to visit Temecula, I can’t recommend it enough. We could have listened to Tom talk for hours. Knowledge and passion just ooze out of him. He truly gets the connection between real food and the human body. We are already planning to go back for one of their dinner events. This was absolutely the highlight of our trip.

Thing to do in Temecula - Where to Eat | Peace Love and Low Carb

Of the many things to do in Temecula, eating is probably my favorite. But then again, it is no secret how much I love dining out and trying new foods. After touring the olive ranch, we headed back into Old Town and had an amazing lunch at 1909. This was hands down one of our favorite meals while we were visiting Temecula. They were more than happy to accommodate our low carb requests, and since they knew that I was a low carb / keto blogger, they even made sure that we had a server who was knowledgeable about the keto lifestyle. Michael was able to make some great suggestions for us. Their house made pork rinds were out of this world good, and I am not typically even a fan of pork rinds. They came to the table still crackling and with fresh salsa and lime. We used them instead of wonton chips for our Ahi Tuna Tartare. We also got a beautiful burrata salad. If you have never had burrata, then you are not truly living.  I got the pan-seared free range chicken with cream sauce. It typically comes with garlic mashed potatoes, but I asked for extra vegetables instead. Jon got the 1909 burger (bunless), and with a salad instead of fried. Start to finish, this was an excellent meal. If you eat there, be sure to order one of their avocado margaritas. Jon liked it so much that he even had a second one. I of course, stuck with my bubbles.

Things to do in Temecula Valley - Brewery Tour | Peace Love and Low Carb

For the most part Jon and I kept everything keto on vacation… with the exception of a few indulgences. One of those indulgences was some seriously delicious crafts brews at Refuge Brewery. Our favorite was definitely their Blood Orange Wit. It is their most popular beer and their biggest seller, and we could definitely see why. We got to take a tour of their facilities and learn about their processes and all the hard work that goes into brewing truly great beer. Chatting with the owner Diane, and her son Chad, we felt that same Temecula passion that we were coming to realize was at the heart of every business we visited. Refuge started simply as a hobby. The founder, Curt, was home brewing in his garage and once he had the idea of starting a brewery, it quickly took on a life of it's own. It has since become one of the fastest growing breweries in all of California. If you get a chance to pop in, be sure to try the Blood Orange Wit, Grapefruit IPA, and Pumpkin Saison (if you are there during the right season).

Things to do in Temecula - Distillery Tour | Peace Love and Low Carb

The next stop on our adventures was to Kalifornia Distilleries. It is hidden gem, tucked away from the action. Blink and you will miss it. If you miss it, you will be sad that you did because the owner Bill is putting out some pretty fierce spirits. It might be because he knows a thing or two. His family has been distilling for generations, dating back to the 18th century. Bill is the kind of guy that instantly feels like family. He is easy to talk too, perfectly unpolished, and makes you feel right at home. He isn't in it for the business aspect or for the money, he just truly loves making damn good liquor. They were down to their last bottle of their bourbon whiskey, but he set some aside just for us. We were glad he did because it was incredibly smooth. Speaking of smooth, never in all my years of imbibing had I ever tasted a vodka that was so smooth that you could drink it on the rocks. I think Bill is working some sort of wizardry over there. We also got to taste their signature Lemonade Moonshine. Still coming in at 45 proof, Bill would tell you that it is a mixer. I like his style! I liked it so much in fact that we brought home a bottle of vodka and a bottle of the lemonade moonshine.

Thing to do in Temecula Valley - Where to dine | Peace Love and Low Carb

By the time dinner rolled around, we were famished. We had dinner at Crush & Brew. This restaurant came really highly recommended. So many people messaged me on Instagram suggesting that we eat here. We ordered the steamed clams, and lettuce wraps as starters. The clams were some of the best I have ever had. It was the broth that totally made them. It almost tasted like ramen broth. I wanted to drink it. Okay, I might have… but I used a spoon so I wouldn't completely embarrass myself. For dinner I got the prosciutto wrapped chicken. To keep it low carb, I asked them to leave off the polenta and throw in some extra veggies instead. They were happy to oblige. It's always such a great feeling when restaurants will accommodate your dietary requests. Jon ordered the pan-seared mahi mahi with miso slaw. After dinner we found our way through the secret passage way into the adjoining speakeasy, Thompson & Twain. It was like being transported back in time. So cool!

 

Things to do in Temecula - Coffee shops | Peace Love and Low Carb

Our third day started off at a more leisurely pace. We had breakfast at the hotel and ate out in the courtyard. The Embassy Suites Temecula offers free breakfast every morning. Such a nice touch considering that most hotels only offer continental breakfast. If you have ever seen the offerings of a continental breakfast, then you already know that they are never keto friendly – bananas, granola, bagels, cereal, juice etc. So it was really nice just to be able to get up each morning and grab a healthy low carb breakfast while on vacation.

Things to do in Temecula - Coffee shops | Peace Love and Low Carb

Once we got into Old Town, we immediately set out to find a coffee shop that serves a delicious cup of bean juice. We landed at The Press Espresso. When I saw their menu, I instantly knew that it was worth the indulgence. I ordered their Belgian Mocha and it was by far one of the best mochas I have ever had… not to mention one of the prettiest.

Things to do in Temecula - Children's Museum | Peace Love and Low Carb

Annette, our host with Visit Temecula, quickly realized after meeting Jon and I that we are basically just giant children trapped in adult bodies. She took us to visit Pennypickle's Workshop – Temecula Children's Museum and we had so much fun. If you are looking for things to do in Temecula, this is a must-see for all ages! It is an experience like no other. I wish every child in the world could visit Pennypickle's. It is like stepping into a completely different world. A world where imagination and possibility are limitless. It is a completely interactive environment, where touching and experiencing everything is highly encouraged. It gives kids the chance to learn about science, while also being able to play. Or in our case – adults! I wish I had more pictures of the inside so that I could show you just how great it really is, but Jon and I were busy tapping into our inner children. Seriously though, if you could only pick 5 things to do in Temecula, let this be one of them.

Things to do in Temecula - Pennypickle's Workshop | Peace Love and Low Carb

Things to do in Temecula - Where to dine | Peace Love and Low Carb

After the museum we popped into the Temecula Valley Museum and Old Town Spice and Tea Merchants before heading over to E.A.T Marketplace for lunch. Can I just brag on the founder and Chef – Leah Di Bernardo? I’m fairly certain she is my spirit animal. This woman’s passion and drive runs DEEP! She tells it like it is, liberally uses the swears, makes damn tasty food, and is a champion for total health and wellness. You walk in the door and you instantly feel like family. She has real food, and food as medicine at the heart of her mission. And even though she likes her personal space, I want to invade it to give her a million more hugs because she is that magnetic. She is also serving up some mighty tasty, and visually stunning food. I got the chopped salad and Jon got the farmhouse chop and Jon got the braised pork bowl. Super delicious. Also, any kind of place that has kombucha on tap, is my kind of place. We even went back to E.A.T later in the evening so I could give a talk and do a book signing. This is definitely a place that will be on our list every time we visit.

Things to do in Temecula - Wine Tasting | Peace Love and Low Carb

After lunch we were off for some wine tasting adventures. We set off with our SIP passports and a list of winery suggestions from just about everyone we talked to. This was our first time wine tasting in Temecula Valley and we were excited to see how the wines varied from Washington and Oregon wines. Earlier this year we visited Sonoma and after being used to the experience of Washington and Oregon wineries, we just weren't that impressed. But we had very high hopes for Temecula wine country based on everything that we had heard and read about it. We definitely weren't disappointed. Honestly, there wasn't a bad wine to be had and the sweeping views are incredible.

Things to do in Temecula Valley | Peace Love and Low Carb

Another one of the highlights of this trip was getting to meet one of my online friends in real life. Working and pretty much living online can be challenging, but it also brings with it some great rewards. My friend Jen is the face behind the blog Beauty and the Benchpress. She has a pretty amazing weight loss story, but more than that, she is just a really great person. Her and her husband George met up with us for wine tasting and it was as if we had all know each other forever. We started our tour at Robert Renzoni. From there we visited Palumbo, Doffo, and Cougar. Doffo was definitely the shining star out out the 4. We bought a couple bottles of their wine to take home with us.

Things to do in Temecula Valley | Peace Love and Low Carb

For Jon and I the best winery we visited during our trip to Temecula was Hart Winery. They really won us over with their hospitality and the warm, inviting feel of their tasting room. We got to chatting with Breann, the tasting host and she ended up taking us into the back to see where all the magic happens. She explained the whole process to us, from harvest to bottling. They weren't very busy so she really spent a lot of time with us. She was incredibly knowledgable about wine and all details – large and small involved in the wine making process. We even got to spend some time with Joe, the founder. We bought a few bottles and had them shipped home. We each got a glass as well so that we could sit outside in the sunshine and enjoy some wine while taking in the views. Next time we are in Temecula wine country, this will be our first stop. Cheers to a job well done, Hart!

 

Our final day started with breakfast at Mo's Egg House. We didn't feel like hitting up the hotel buffet and wanted to try something different. We simply googled “Best Breakfast in Temecula” and the overwhelming response was to go to Mo's. It totally had that divey, late-night diner feel and we just knew the food was going to be good. Yet again, they were more than happy to accommodate our low carb substitutions. If this trip recap does nothing else for you, let it stand as a reminder to not be afraid to ask for what you want when you dine out. We both got omelettes and asked for a side salad in place of the hash browns and toast. We also got an extra side of meat because… well.. MEAT! The menu said they were three egg omelettes, but they definitely felt more like six egg beasts. Needless to say, we didn't finish them, but we did leave really satisfied.

Things to do in Temecula Valley - Wine Tasting | Peace Love and Low Carb

Later in the day we visited Mount Palomar Winery. The ground are seriously breathtaking. It would be an amazing place to get married. The weather was also beautiful that day, so it certainly didn't hurt. We had lunch at Annata Bistro and ate outside on their patio area so that we could take in the views. Have you ever been served food that was ALMOST too pretty to eat? That’s how every single thing we ate at Annata was. They were super accommodating to our low substitutions. The Parmesan Artichoke and Crab Fondue normally comes with crackers and they loaded up the plate with a rainbow of fresh vegetables for us instead. We also got their charcuterie board, which was loaded up with delicious meats and cheeses. For the main course I got a perfectly seared piece of salmon\ on their house salad, which wasn’t even on the menu. Jon got the Lamb and he substituted grilled vegetables in place of the fingerling potatoes. They may be known for their wine, but I’d return time and time again for the food alone. Can you tell that we REALLY like food?

Things to do in Temecula Valley | Peace Love and Low Carb

Things to do in Temecula Valley - Were to dine | Peace Love and Low Carb

Our final stop of the trip was to Pechanga Resort and Casino. It is seriously massive! We live in Washington, where there are a lot of tribal owned and operated casinos and you could fit them all inside Pechanga. It is also bigger than any Las Vegas resort casino. In fact, it is the largest resort casino this side of the Mississippi. It has everything you could possibly need. They have truly thought of everything so that you don't even need to leave the resort. We only had a couple hours here though and I would love to go back to be able to fully experience it. Next time we visit Temecula, we will likely stay at Pechanga.

We had a cabana rental next to the pool. It is the perfect place to change, grab refreshments, or just plain cool off if it gets too hot outside. It was all stocked up with water and towels, and they even provided us with sunblock. From your cabana you can also order food and beverages. We decided to order a bottle of bubbles to celebrate an amazing vacation. (Not that we ever need a reason to celebrate. Or a reason to drink bubbles for that matter).

Things to do in Temecula Valley - Pechanga Resort Casino | Peace Love and Low Carb

The pool was expansive and felt like a tropical getaway. Because it was the end of peak tourism season there, we pretty much had the pool all to ourselves. But also for that same reason, the pool closed at 5pm, which felt really early. It we had been guests at the hotel and were asked to leave the pool at 5pm on a beautiful sunny day, that would have been pretty disappointing. My only complaint about the this beautiful resort was our server. She brought us the wrong bottle of wine after a very clear discussion about it, and then told us we ordered the wrong thing. She also let us know that she didn't feel the cabana rentals were worth the price. When we asked her if she liked working there, she said “No, not really”. I worked in the service industry for 20 years before becoming a full-time blogger and cookbook author, so I was pretty appalled by this. However, I did not take it as a reflection of the resort, but merely as a reflection of a person who is not in the correct industry. I really cannot wait to go back there and get a chance to fully explore everything that Pechanga has to offer.

After our time at the pool, I will give you one guess what we did next? YES! We ate again! But this time, we were eating our favorite thing in the whole world. SUSHI!!

Things to do in Temecula Valley | Peace Love and Low Carb

Like I said, we kept it keto on vacation, except for a few indulgences. Beer, coffee, and sushi! 100% of the time sushi sounds good to me. I would eat it for every meal if I could. I guess you could say that I am somewhat of a sushi connoisseur. Not really, but I like to tell myself that I am. In all seriousness though, I have eaten sushi in just about every country I have visited. Needless to say, we were really excited to eat at Umi Sushi and Oyster Bar inside Pechanga Resort and Casino.

Things to do in Temecula Valley - Where to eat | Peace Love and Low Carb

Chef Kiyokuni Ikeda came out to the table to greet us and introduce himself. We felt that was a really nice touch. Our server was very friendly and the food was AH-MAZING! In fact, I wish I was eating it right this very moment. The rolls were artfully plated and the oysters were some of the freshest tasting we've had.  We may be a little biased due to our insane love of sushi, but we both agreed that this was the best meal we had during out visit. I can't wait to eat there again.

I started this long-winded post by saying that I left a piece of my heart in Temecula Valley, and I truly did. It is a magical place with endless things to explore. I wish I was back there right now! Since this post was SO long, I will recap what we did for you below. If you ever get the chance to visit Temecula Valley, I highly encourage you to do so. You won't be disappointed! Check out more of our travel adventures here.

Things to do in Temecula valley:
Best Wineries in Temecula Valley:

Hart Winery
Doffo Winery
Chapin Winery
Mt. Palomar
Robert Renzoni

Best Restaurants in Temecula Valley:

E.A.T Marketplace
1909
Crush & Brew
Thompson & Twain
Press Espresso
Mo's Egg House
Bluewater Grill
Annata Bistro Bar at Mt. Palomar Winery
Umi Sushi at Pechanga Casino

Fun Things to do in Temecula Valley:

Visit Pennypickle's Workshop
Take a walking tour through Old Town
Tour the Temecula Olive Oil Company Olive Ranch
Tour Refuge Brewery
Tour Kalifornia Distilleries
Visit Old Town Spice and Tea Merchants
Visit the Temecula Valley Museum
Get a SIP Temecula Passport and do some wine tasting
Eat at one of the many delicious restaurants
Take a hot air balloon ride over wine country
Play the day away at Pechanga Resort and Casino
Get a spa treatment or a cabana by the luxurious pool at Pechanga

Where to Stay in Temecula Valley:

Embassy Suites
Pechanga Casino
Vacation Rentals

 

This trip was hosted by Visit Temecula Valley, but all thoughts and opinions are my own.

The post I left my heart in the Temecula Valley appeared first on Peace Love and Low Carb.

Read more: peaceloveandlowcarb.com

Sugar Free Low Carb Dried Cranberries

Sugar Free Low Carb Dried Cranberries

These Sugar Free Low Carb Dried Cranberries are so easy to make and are very low in carbs. A great, healthy option to the store-bought varieties that are loaded with sugar. 

No Sugar Added Low Carb Dried Cranberries

No Sugar Added Low Carb Dried Cranberries

No Sugar Added Low Carb Dried Cranberries

 

I love adding dried cranberries to things. They add the perfect hint of sweetness to salads, and they are amazing in low carb trail mix as well. But what I don't love is how high in sugar and carbs the store-bought brands are. Did you know that average store-bought brand has 33 grams of carbs and 29 grams of sugar for just 1/4 cup of dried cranberries? No thanks! I think I will just make my own sugar free low carb dried cranberries.

It can be extremely hard to find unsweetened dried cranberries, or sugar free dried cranberries in the stores. This no sugar added low carb dried cranberry recipe takes care of that problem! They are super easy to make, and are sweetened with erythritol instead of sugar, making them the perfect low carb treat.

I like to keep some of these on hand year round, so I recommend stocking up on fresh cranberries when they are in season, and keeping some in your freezer so you always have them on hand to make these sugar free low carb dried cranberries.

So how do you make dried cranberries anyway? Well, you can do this a couple of different ways – you can use a high-quality food dehydrator, or you can do it right in your oven. For this homemade dried cranberry recipe, I opted to use my oven.

It's a low and slow process, but the end result is worth it. You end up with perfectly chewy, sweet, but still tart, sugar free low carb dried cranberries.

 

In addition to these sugar free low carb dried cranberries, try some of my other favorite low carb snacks:

Low Carb Gummy Snacks
Garlic Dill Baked Cucumber Chips
Low Carb Pumpkin Spice Roasted Pecans
Low Carb Salt and Pepper Vegetable Chips
Paleo Copycat Pumpkin Spice Lara Bars

 

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margin: 0;
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height: auto;
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top: 0.3em;
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top: 0;
}

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padding-top: 0;
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background-color: #EDF0F2;
clip-path: none;
}

.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes p:before,
.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul li:before {
top: 0;
clip-path: none;
margin-bottom: 0.5em;
}

@media print {
.tasty-recipes-print .tasty-recipes-entry-footer img {
display: none;
}
}

.tasty-recipes-print .tasty-recipes-source-link {
text-align: center;
}

No Sugar Added Low Carb Dried Cranberries
Sugar Free Low Carb Dried Cranberries

Author: Peace Love and Low Carb

Prep Time: 10 minutes

Cook Time: 4 hours

Total Time: 4 hours 10 minutes

Yield: about 3 cups

Print Recipe

Ingredients

2 – 12 ounce bags fresh cranberries
1 cup granular erythritol (get it here) or granular monk fruit sweetener (get it here)
3 tablespoons avocado oil
1/2 teaspoon pure orange extract (optional) (get it here)

Instructions

Preheat the oven to 200°F. Line two rimmed baking sheets with parchment paper or a silicone baking mats.
Rinse and dry the cranberries and remove any browned or soft berries. Slice the cranberries in half and add them to a mixing bowl.
Add the sweetener, avocado oil, and orange extract, if using. Toss to evenly coat all of the berries.
Line the berries in single layers across the baking sheets.
Bake for 3 to 4 hours, rotating the racks half way through.

Notes
Net Carbs Per Serving (1/4 cup) – 5g

Nutrition

Serving Size: 1/4 cup
Calories: 61
Fat: 3.5g
Carbohydrates: 7g
Fiber: 2g


Did you make this recipe?

Tag @peaceloveandlowcarb on Instagram and hashtag it #peaceloveandlowcarb

The post Sugar Free Low Carb Dried Cranberries appeared first on Peace Love and Low Carb.

Read more: peaceloveandlowcarb.com

Let’s Get Checked – At Home Wellness Test Kits – Lyme, Thyroid, Liver

Let’s Get Checked – At Home Wellness Test Kits – Lyme, Thyroid, Liver

Let's Get Checked – My personal experiece with At Home Wellness Test Kits for Lyme Disease, Thyroid, and Liver. Such an easy process!

Let's Get Checked - At Home Wellness Test Kits - Lyme, Thyroid, Liver

 

Being an Advocate for Your own Health and Wellness

I've recently been exploring different options and methods for getting some answers about my own health concerns and taking my health into my own hands. It isn't that I don't trust my doctors, it's just that I don't feel like the gap has been bridged enough between western medicine and holistic medicine. I'm still not seeing a strong enough emphasis from doctors on the food we eat, and it's ability to either cause or correct disease and illness. I see a Naturopath, and I have a primary care provider trained in Western medicine. I believe there is a time and a place for both. Ultimately, I would love to find a really good functional medicine doctor in my area that I can work with to put all the pieces of the puzzle together. But until then, I will always be a champion for my own health and wellness. In fact, I feel so strongly about this that I just started school again to become a Nutritional Therapy Practitioner. I am really excited for this next chapter in my career, as well as my own personal health and wellness. We only have one body, it is up to us to take care of it.

When Let's Get Checked reached out to me about a potential partnership for their at home wellness test kits, I knew right away that it was a great fit for me. Based on all of the questions that you guys have been asking me, I can tell that this information and resource is a good fit for you also. They asked me which tests I was the most interested in taking. Since I was already well away of my food sensitivities, and have already tested twice for those, I wanted to take the next steps towards addressing some of the other symptoms I have been experiencing. I said that I was interested in the Lyme Disease Test, the Liver Test, and the Thyroid Test. Before I tell you more about Let's Get Checked, and about these tests, first let me tell you what led me down this path in the first place. I'm going to share something with you that I have never shared about myself in this space.

Nailing down symptoms to their root cause can be somewhat like looking for a needle in a haystack. This is especially true when you are dealing with potential autoimmune diseases, as many of them share a lot of cross-over symptoms. Sometimes it is necessary to figure out what you DO NOT have, in order to begin to nail down exactly what might be going on in your body. I will share with you some of the symptoms I have been experiencing that led me to look into further testing. However, please note that I am not looking for a potential diagnosis from anyone that might be reading this. I have been tackling my health challenges head on and working with my healthcare team to figure out what might be going on. I never shared this with any of you, but about 2 years ago, I was given a preliminary diagnosis of multiple sclerosis. To give this diagnosis based on family history, symptoms and a physical examination, without the results of my MRIs coming back, was both reckless and damaging on the part of the neurologist. It led to a lot of extra stress, worry, tears, and panic.

You see, my aunt passed away from complications of her MS. My uncle is blind and confined to a wheelchair due to his MS, and I have 3 cousins my age that have also been diagnosed with MS. It was a natural leap, especially based on symptoms, to assume that is what was going on with me as well. (For me, not for a trained, 25 year veteran neurologist)  After the results of my MRI came back that I had no lesions on my brain, he actually said to me “I think your symptoms are psychological and you should speak to someone”. That is the very last time I ever set foot into a Group Health. To be told you have MS, and then to be told you are faking it was far more than I was willing to allow from a person that was supposed to have my highest good in mind. The MRI did reveal that I had a small pineal gland cyst about 7 x 5 x 7 mm, and that I have a Empty Sella Syndrome. This is where the pituitary gland is deflated and the space that is should fill is instead filled with cerebrospinal fluid. He told me these were not of concern and that the pituitary gland was vestigial at this point. UM, WHAT NOW? The pituitary gland is the hub of the endocrine system and he was calling it vestigial as if I had been born with a tail. It was at this very moment that I realized just how truly broken our healthcare system was and that if I didn't start championing for myself, that no one would.

Okay, so back to those symptoms I was experiencing: 

Numbing and tingling on the left side of my face
Pins and needles in my hands and feet
Heavy, dead feeling legs
Vision problems with my left eye
Anxiety
Extreme heat intolerance
Excessive urination
Fatigue and brain fog
Severe eye twitch (left side)
Constipation
Joint and muscle pain
and more…

These are all symptoms associated with multiple sclerosis. They are also symptoms of many other diseases and illnesses. There was a lot more that transpired between the incorrect MS diagnosis and where we are today, but I  will spare you the majority of it and say that I was finally able to trace a lot of the symptoms back to undiagnosed food sensitivities. Furthering my point above that physicians still have a long way to go where nutritional is concerned. YES! Many of the symptoms I was experiencing were related to eating eggs, dairy, and gluten and NOT in fact multiple sclerosis.

But alas, cutting those foods out did not rectify all of my symptoms and I have still been continuing my quest for wellness. Many of these are crossover symptoms with various thyroid issues, liver issues and lyme disease. Thus, why I chose the tests that I did.

First let me tell you what is included in these at home wellness test kits:

The process for testing couldn't be simpler. Best of all, it takes place right in the comfort of your own home, and for quite a bit less than you would pay to have your doctor run the same tests. I should know, I paid out of pocket for my IgG and IgE antibody assessment test that my naturopath ran for me. Let me start by telling you what comes in the kit:

Instructions on how to activate your kit
Instructions how to conduct the test
Lancets
Bandaids, gauze and sterile wipes
Blood collection vial
Biohazard bag
Prepaid shipping envelope

 

Let's Get Checked - At Home Wellness Test Kits - Lyme, Thyroid, Liver

 

 

So how do these home wellness test kits work anyway?

The process is very simple:

Once you have activated your kit wash your hands with warm water to activate blood flow.
Simply clean your finger with the sterile wipe provided, then dry your finger with tissue.
Prick the side of your index or middle finger on your non-dominant hand with the lancet while your arm is pointed downwards above the vial.
Fill the provided vial to the line that is visible on the vial. Ensure that you reach this line for quick delivery of your results.

Seal your sample and put it in the biohazard bag, put the bag back in the box, put the box in the shipping envelope and send it off. BOOM! Done! Just like that. Then within about 10 days time, you will have your results sent directly to your inbox. I made a video for you to show exactly how simple the process truly is.

 

 

Let's Get Checked is offering 15% off to all Peace Love and Low Carb readers with the code KYNDRA15 at checkout. Check out their full line of testing HERE

 

So what did the results of my at home wellness test kits show?

You will get an email letting you know that the results of your at home wellness test kit have arrived. From there, you can login to your dashboard on Let's Get Checked to go over your results. They will also call you with your results to go over them with you and to tell you what everything means. I opted to just read mine on my own and then to call them if I had any questions. When you log in, it will show which test results are back, and it will also make recommendations for future testing. (Check out all of their at home wellness test kits here)

 

Let's Get Checked - At Home Wellness Test Kits - Lyme, Thyroid, Liver

 

Thyroid Test Results

The results of my Thyroid Test showed that everything was in the normal ranges. This is conclusive with a testing that I had done recently through my doctor. It is important to note that in addition to your T3 and T4 levels, they are also testing your TSH, Free T4, Anti-Thyroid Peroxidase, Anti-Thyroglobulin. This gives you a much more accurate picture of your thyroid function. Often times, unless you really push for it, your doctor will only check T3 and T4 when ordering thyroid tests.

In addition to just providing me the ranges, I can expand each test result to read more about what it means and to also connect with a nurse to speak about any concerns or questions I might have. They don't just leave you high and dry with your results. I think I can safely rule out my thyroid as the cause of my issues. Two test with conclusive results leave me feeling comfortable enough to make this statement. (Get the Thyroid Test Here)


Let's Get Checked - At Home Wellness Test Kits - Lyme, Thyroid, Liver

Lyme Disease Test Results

My Lyme disease test came back negative, suggesting that I do not now, nor have I ever had Lyme disease. I wasn't really too worried about this one, but I wanted to rule it out to be safe because Lyme diseases can prevent itself as so many different things and it one of the hardest things to nail down as a diagnosis. (Get the Lyme Disease Test Here)

 

Let's Get Checked - At Home Wellness Test Kits - Lyme, Thyroid, Liver

 

Liver Test Results

My liver test results are where things get a little trickier. It came back that my ALT and Gamma GT were both quite elevated. They told me that it could be the result of certain medications or of alcohol. I am not on any prescription medications, but I do enjoy the occasion or sometimes more than occasional cocktail. I did drink wine the night before taking these tests, which in hindsight probably wasn't the smartest. But could that be enough to trigger these results? Or is something more at work here? (Get the Liver Test Here)

I did some research on my own about what these results could mean. I didn't want to end up self diagnosing through Dr. Google, so instead, I plan to take these results to my Naturopath and have her confirm them and put together a plan for me. However, I can tell you that whatever she comes up with, I will strictly adhere to. I don't want to mess around with my liver function.

Here is what I do know to be true about GGT:

It is an enzyme that is always present in low levels, but when elevated levels are found, it is usually a sign of some sort of liver damage. It is also a strong indicator that your liver cells may be damaged due to inflammation. The testing is not specific and will not help in determining what type of liver damage you might have, but it does signal that there is a problem. These levels will be elevated with liver cancer, viral hepatitis, alcoholic liver disease, autoimmune liver disease, cirrhosis, etc.

High ALT levels are also indicative of some sort of liver damage. I am eager to go over these results with my doctor, and to retest to confirm. Mostly, I am just thankful to be armed with this information in case it really is a sign of something bigger. Over the course of my entire medical journey, none of the doctors or specialists I have seen ever thought to test my liver. Perhaps my symptoms didn't warrant it at the time, or perhaps it just got missed. However, I know now and can do whatever is necessary to hopefully correct the issues.

 

Let's Get Checked - At Home Wellness Test Kits - Lyme, Thyroid, Liver

Stay tuned for more on this topic. I will keep you updated as I go over these liver results with my doctor and put together a plan. I also plan to take some more of their tests to continue down the path to finding my optimal health and wellness. This process has been so seamless and truly exceeded my expectations. Knowing that I can take my health into my own hands in a responsible and smart manner. If you are interested in learning more about your own health and wellness without spending a fortune to do it, I can't recommend Let's Get Checked at home health test kits enough. They are thorough, accurate, and easy to use. Best of all, they provide you with all the support you need to interpret your results and put together a plan to help correct any imbalances.

Find out more about the health and wellness categories you can get tested today:

Wellness Tests

Women’s Health Tests

Men’s Health Tests

Sexual Health

 

Let's Get Checked is offering 15% off to all Peace Love and Low Carb readers with the code KYNDRA15 at checkout. Check out their full line of testing HERE

The post Let's Get Checked – At Home Wellness Test Kits – Lyme, Thyroid, Liver appeared first on Peace Love and Low Carb.

Read more: peaceloveandlowcarb.com

Keto Buffalo Chicken Tenders

Keto Buffalo Chicken Tenders

These quick and easy Keto Buffalo Chicken Tenders are so good, you will never even know that they are low carb. 

 

Keto Buffalo Chicken Tenders | Peace Love and Low Carb

Keto Buffalo Chicken Tenders | Peace Love and Low Carb

Keto Buffalo Chicken Tenders | Peace Love and Low Carb

These Keto Buffalo Chicken Tenders are so good that you would never be able to tell them apart from the ones served on your local bar menu. Now you can have all the flavors of your favorite low carb appetizer, but without all the extra carbs.

I have always loved crispy breaded chicken tenders. Even as a child it would be the first thing my eyes spotted on the menu. Now, even as an adult, I still love them. Things are just a little different these days as I make my own keto chicken strips at home.

For many of you, your first instinct may be to walk away when you see pork rinds listed as an ingredient. Trust me when I tell you that you cannot taste them at all. I have never really been a fan of pork rinds, but when used as a low carb breading option, you would never even know they are there. Combining the pork rinds with the Parmesan cheese and the seasoning makes a perfectly crunchy keto breading mix that you can’t tell apart from its gluten-filled, floury counterpart. These keto buffalo chicken tenders are the real deal!

A few notes about these Keto Buffalo Chicken Tenders: Instead of frying them, you can bake them on parchment paper at 375°F for 15 to 20 minutes. For either method, be careful not to flip them too many times as this will cause the breading to fall off.

There are a couple of other ways I like to make these—tossed in low carb barbecue sauce or tossed in a fifty-fifty mixture of low carb barbecue sauce and the buffalo wing sauce. That last combination is my absolute favorite.

These low carb buffalo chicken strips are amazing dipped in my Dairy Free Keto Ranch Dressing. Or better yet, if you are a blue cheese fan, try this Chive Blue Cheese Dressing. If you are a fan of Keto Buffalo Chicken Strips, then this is sure to become your go-to recipe.

 

 

In addition to these Keto Buffalo Chicken Tenders, check out some of my other favorite low carb appetizer recipes:

Keto Sausage Balls
Crispy Baked Garlic Parmesan Wings
Buffalo Chicken Jalapeno Poppers
Curried Chicken Salad Stuffed Avocados
Cajun Trinity Keto Crab Cakes

 

Did you know that I have 3 amazing keto cookbooks out right now? Check them out HERE

 

Kyndra Holley - Keto Low Carb Cookbooks

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Keto Buffalo Chicken Tenders | Peace Love and Low Carb
Keto Buffalo Chicken Tenders

Author: Peace Love and Low Carb

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 4 servings

Category: 30 Minute Meals

Method: Frying

Cuisine: American

Print Recipe

Ingredients

2 cups crushed pork rinds (get them here)
3/4 cup finely grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon Italian seasoning
1 teaspoon onion powder
2 large eggs
1 1/2 pounds boneless skinless chicken breasts, cut into tender-size pieces
1 cup buffalo wing sauce (I use this brand)
1/4 cup butter (1/2 stick)

Instructions

Combine the pork rinds, Parmesan cheese, garlic powder, Italian seasoning and onion powder and mix until well incorporated. Pour the mixture into a thin layer on a large plate.
Crack the eggs into a shallow bowl and fork whisk. Dip the chicken tenders in the egg wash, and then dredge them in the breading mixture. Make sure both sides are thoroughly coated in the breading mixture.
Heat 1 to 2 inches of oil is a high-sided skillet. I like to use avocado oil for this. Once the oil is hot and begins to bubble slightly, drop the breaded chicken tenders into the oil. Fry until they are golden brown and crispy on both sides, about 3 minutes each side. Be careful not to flip them too much or else the breading will fall off.
Remove the chicken tenders from the oil and place them on paper towels to absorb the excess grease.
In a small sauce pan, heat the buffalo wing sauce and the butter over medium heat. Cook until the butter is melted and mixed into the sauce. Transfer the sauce to a large mixing bowl. Toss the tenders in the sauce until thoroughly coated.

Nutrition

Serving Size: 2 tenders
Calories: 335
Fat: 21g
Carbohydrates: 3g
Fiber: 0g
Protein: 33g

Keywords: keto appetizers, keto snacks, chicken tenders, keto recipes, low carb recipes, keto chicken tenders, keto buffalo wings, 30 minute meals, easy recipes


Did you make this recipe?

Tag @peaceloveandlowcarb on Instagram and hashtag it #peaceloveandlowcarb

 

The post Keto Buffalo Chicken Tenders appeared first on Peace Love and Low Carb.

Read more: peaceloveandlowcarb.com

EverlyWell Home Food Sensitivity Test Results

EverlyWell Home Food Sensitivity Test Results

These are my EverlyWell Home Food Sensitivity Test Results. It was great to compare these with my testing from a year ago and to see the progress I have made on my gut healing journey.

EverlyWell Food Sensitivity Test | Peace Love and Low Carb

 

I'm excited to share the results with all of you from my EverlyWell Home Food Sensitivity Test. As many of you know, I have been continuing to work on my overall gut health and getting to the bottom of some menacing symptoms, that turned out to be food sensitivity related. Before I dive in and tell you about EverlyWell and how it works, I should back up and tell you about the testing that I had done about a year ago.

I already knew that gluten was a problem for me and that I was sensitive to gluten. I have known that for about 6 years now. But last summer I started suspected that my body was no longer handling eggs and dairy very well. I went to my naturopath to ask her what she felt the most reliable testing was for food insensitive, food intolerances, and food allergies. For my specific case, she said that she thought an IgG antibody assessment test would be the best route for me. IgG stands for Immunoglobulin G. An immunoglobulin test measures the level of certain immunoglobulins, or antibodies, in the blood. Antibodies are proteins made by the immune system to fight antigens, such as bacteria, viruses, and toxins. The body makes different immunoglobulins to combat different antigens. IgG is the most abundant type of antibody found in the blood and bodily fluids. The role of an IgG antibody assessment is to see which foods your body is creating an abundance of antibodies for. In the simplest of terms, it determines which foods your body is treating as a foreign invader and potentially causing reactive symptoms like gas, bloating, sinus issues, joint pain, rashes, headache etc.

My results came back that I was highly reactive to eggs – white and yolk, chicken and duck. I was also highly reactive to casein, whey, milk, cheese, and most other dairy. Gluten was on there of course, but I already knew that one. I was able to take this information and create an elimination diet for myself that excluded these foods. Afterwards I felt MUCH better. The goal with any elimination protocol is the find out which foods are problematic for you, do the necessary healing, and then hopefully be able to reintroduce these foods. The hope for me was reintroduction since these foods have only been problematic over the last year or so. My goal was to cut out these foods, work on my gut health and then reintroduce them.

I recently reintroduced dairy and eggs, but much less frequently than I used to eat them. I noticed some very minor symptoms and wanted to see if a new round of testing would mirror what I was feeling in my body. That is when I decided to retest using the EverlyWell Home Food Sensitivity Test.

 

If you are interested in trying EverlyWell out for yourself, they are offering 15% off to all Peace, Love and Low Carb Readers with the code PEACELOVE. You can check out all the different tests they have HERE.

 

EverlyWell Food Sensitivity Test | Peace Love and Low Carb

 

EverlyWell Home Food Sensitivity Test

The process is very easy! The package arrives and it already includes everything you need to take the test right in the comfort of your own home. You register the kit online and then you are ready to go.

The package includes: Directions, alcohol prep wipe, collection card, lancets, bandaids, gauze, biohazard bag, pre-paid return shipping envelope.

The EverlyWell Home Food Sensitivity Test tests for reactions to 96 common foods. You can read more about which foods it measures here.

The process is extremely simple and only takes a couple of minutes:

Wash your hands and dry thoroughly.
Clean your ring finger or pinky finger with the alcohol prep wipe.
Use the lancet to prick your finger.
Put one droplet of blood on each of the circles on the collection card (let the card dry for 30 minutes)
Place the card in the biohazard bag and put it back in the box.
Put the box in the provided envelope, slap on the shipping label, and drop it in the mailbox.
Send it off to the lab. Easy peasy!

Check out the video below to see just how easy this test is to take. It really couldn't be a simpler process.

Getting the results:

The results come very fast. It was less than an 8 day turnaround time. Not bad at all. You get an email telling you that your lab results are back, and you log into the site and they are all there for you to review.

SO, what did mine show? Well, much like my first test, they confirmed what I already knew to be true at the time. And in this case, I was right that I am definitely tolerating those foods better. Although they all showed up again, I was MUCH less reactive to them. In fact, I had no highly reactive foods. I didn't even have any medium reactive foods.

The test results are broken up into 4 categories of reactivity – High, Moderate, Mild and Low

I had 20 mild reactions. I've listed them below. The ones I have highlighted showed up as very highly reactive on my testing a year ago. I was so pleased to see that what I was feeling in my body was confirmed by these results. It shows me that everything I have done over the last year to help heal my gut has been working.

egg white
lobster
shrimp
walnut, black
chicken
cheese, cheddar
yeast, bakers
potato, sweet
egg yolk
milk, cows
safflower
potato, white
cheese, cottage
coffee
basil
carrot
bran
barley
yogurt
cheese, mozzarella 

Once you have your results, what you decide to do with them is up to you. Typically an elimination diet is the way to go. Sometimes you don't realize how bad you feel until you feel better. By that I mean that you get used to living with certain symptoms and they become your new normal. Maybe you have a chronic cough, or nasal drip. Perhaps it is a nagging rash or a dull but constant headache. It is easy to forget that you CAN and SHOULD feel better. For me, eliminating these foods and then reintroducing them made all the difference.

If you suspect you have food sensitivities, I recommend testing, course correcting with an elimination protocol, and then retesting to affirm you are on the right path. While I don't believe there is a one sized fits all approach to navigating intolerances and sensitivities, I believe these IgG tests are a great starting point. There are a lot of factors to be considered when testing for food sensitivities or true food allergies. While these tests aren't the be all, end all of what you should be eating, or eliminating forever, they are great starting point to helping you figure out how to begin healing your body and adequately fueling it.

If you are interested in trying EverlyWell out for yourself, they are offering 15% off to all Peace, Love and Low Carb Readers with the code PEACELOVE. You can check out all the different tests they have HERE.

 

 

The post EverlyWell Home Food Sensitivity Test Results appeared first on Peace Love and Low Carb.

Read more: peaceloveandlowcarb.com

Keto Pumpkin Spice Chocolate Chip Cookies

Keto Pumpkin Spice Chocolate Chip Cookies

These Keto Pumpkin Spice Chocolate Chip Cookies are soft and chewy, with all the delicious flavors of fall. Best of all, they are low carb and gluten free.
Keto Pumpkin Spice Chocolate Chip Cookies | Peace Love and Low Carb

Keto Pumpkin Spice Chocolate Chip Cookies | Peace Love and Low Carb

Keto Pumpkin Spice Chocolate Chip Cookies | Peace Love and Low Carb

Keto Pumpkin Spice Chocolate Chip Cookies | Peace Love and Low Carb

Keto Pumpkin Spice Chocolate Chip Cookies | Peace Love and Low Carb

 

It's fall y'all! Well, if you are visiting this recipe, there is a good chance that it is fall or at least close to it. In my part of the world, the weather is getting cooler, the nights are getting shorter, and the leaves are beginning to fall. It makes me want to cozy up with the pups, in front of the fire,  with a big mug of Keto Pumpkin Spice Boosted Coffee.

Cooler weather means using the oven more, slow cooking all the things, and BAKING! It also means that it is the season of pumpkin EVERYTHING. So it only seems fitting that I present you with these Keto Pumpkin Spice Chocolate Chip Cookies. At this point, I have kind of mastered the art of chewy keto cookies. Don't believe me? Check out these Keto Flourless Chewy Double Chocolate Chip Cookies, or maybe these Chewy Chocolate Peanut Butter Bacon Cookies. Still not convinced? How about these Keto Chocolate Peanut Butter No Bake Cookies.

With my upcoming dairy free keto cookbook, I have been hard at work testing lots of new dairy free dessert recipes. This recipe is a modified version of my Keto Salted Caramel Chocolate Chip Cookie. In both recipes I used sugar free maple syrup as the low carb sweetener instead of using erythritol. I am a BIG FAN. It makes for a really soft and chewy low carb cookie. It is sweetened with monk fruit and erythritol. This is the low carb maple syrup I use.

You want to know what makes a mindblowingly delicious keto dessert? Take two of these cookies and use them to sandwich some of the mascarpone cream from my Chocolate Dipped Keto Peanut Butter Cookie Sandwiches and make a low carb cookie sandwich. SO GOOD! And to think that people say this lifestyle is hard.

 

A COUPLE OF NOTES:

I like to pull these keto cookies out of the oven at the 10 minute mark and lightly press on them to flatten. This makes for a deliciously dense and chewy cookie.
If you scoop them in large mounds, I recommend flattening them when you pull them out of the oven for a denser, cookie like texture. For a more airy cake-like texture, leave them puffed up.
If you are making smaller cookies and making more than 18, I would decrease the cooking time to 8 to 10 minutes.
Store these keto cookies in an airtight container. They are even better the next day!
I have not tested this recipe as a coconut flour cookie recipe, but if you have a nut allergy I’m sure it would be equally as delicious with coconut flour. To substitute coconut flour, you would need to add a lot more liquid, and eggs.
I have made this recipe with both butter and unrefined coconut oil, and they turn out equally as great.

In addition to these Keto Pumpkin Spice Chocolate Chip Cookies, check out some of my other favorite low carb keto pumpkin recipes:

Keto Pumpkin Spice Roasted Pecans
Keto Pumpkin Cheesecake Mousse
Pumpkin Spice Boosted Keto Coffee
Low Carb Double Chocolate Chip Pumpkin Spice Muffins
Pumpkin Spice Copycat Lara Bars
45 Low Carb Pumpkin Recipes

 

Looking for more delicious low carb, keto recipes? Check out my cookbooks. Grab them HERE

Kyndra Holley - Keto Low Carb Cookbooks

 

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Keto Pumpkin Spice Chocolate Chip Cookies | Peace Love and Low Carb
Keto Pumpkin Spice Chocolate Chip Cookies

Author: Peace Love and Low Carb

Prep Time: 10 minutes

Cook Time: 12 minutes

Total Time: 22 minutes

Yield: 18 cookies

Print Recipe

Description

This recipe is a delicious pumpkin version of my Keto Salted Caramel Chocolate Chip Cookies

Ingredients

3 cups blanched almond flour (I use this brand)
2 teaspoons Pumpkin Pie Spice (get the recipe here)
1 teaspoon baking soda
½ teaspoon sea salt
2 large eggs
1 teaspoon vanilla extract (I use this brand)
½ cup sugar-free maple syrup (I swear by this brand)
½ cup butter, melted ( use unrefined coconut oil for dairy free)
1 cup sugar-free dark chocolate chips (I use this brand)

Instructions

Preheat the oven to 375°F. Line a cookie sheet with a silicone baking mat or parchment paper.
Combine the almond flour, pumpkin pie spice, baking soda, and salt in a large mixing bowl.
Crack the eggs into a medium mixing bowl. Add the vanilla extract, and whisk to combine. Add the maple syrup and coconut oil to the egg mixture, whisking as you pour.
Pour the wet ingredients into the dry ingredients, and beat with a hand mixer until all ingredients are well incorporated.
Using a rubber spatula, fold the chocolate chips into the batter.
Use a cookie scoop to drop balls of dough, about 2 tablespoons worth, onto the prepared cookie sheet. Bake for 10 to 12 minutes. Start checking at 10 minutes.
Let cool for 10 minutes before serving.

Notes

Net Carbs Per Cookie: 2g

Nutrition

Serving Size: 1 cookies
Calories: 176
Fat: 18g
Carbohydrates: 5g
Fiber: 2.9g
Protein: 6g

Keywords: keto cookies, low carb cookies, keto desserts, low carb pumpkin spice recipes, keto pumpkin spice recipes


Did you make this recipe?

Tag @peaceloveandlowcarb on Instagram and hashtag it #peaceloveandlowcarb

 

The post Keto Pumpkin Spice Chocolate Chip Cookies appeared first on Peace Love and Low Carb.

Read more: peaceloveandlowcarb.com

Keto Salted Caramel Chocolate Chip Cookies

Keto Salted Caramel Chocolate Chip Cookies

These Keto Salted Caramel Chocolate Chip Cookies are rich, chewy and even better than their sugary, carb laden counterparts.

 

Keto Salted Caramel Chocolate Chip Cookies | Peace Love and Low Carb

Keto Salted Caramel Chocolate Chips Cookies | Peace Love and Low Carb

Keto Salted Caramel Chocolate Chip Cookies | Peace Love and Low Carb

Keto Salted Caramel Chocolate Chip Cookies | Peace Love and Low Carb

 

Have you ever had a keto chocolate chip cookie that just gets better and better days after you made it? Me either… until I made these. I thought they were great straight off the cookie sheet, scorching my mouth because I refused to let them cool, but boy, oh boy, they were even more amazing when I grabbed one from the pantry the next day. Rich and chewy, and the perfect texture of a real flour based, conventional sugar, high carb cookie. In fact, if I hadn't made these Keto Salted Caramel Chocolate Chip Cookies and someone served me one, I would never be able to tell that they were low carb cookies at all.

I am hard at work on a dairy free keto cookbook and this was the first dessert recipe that I made for the new book. I used sugar free maple syrup as the low carb sweetener instead of using erythritol as I normally would. I think this really added to how soft and chewy these cookies turned out. I'll definitely be sweetening more recipes this way.

You want to know what makes a mindblowingly delicious keto dessert? Take two of these cookies and use them to sandwich some of my Low Carb Mason Jar Chocolate Ice Cream and make a low carb cookie ice cream sandwich. SO GOOD! And to think that people say this lifestyle is hard.

 

A couple of notes:

I like to pull these keto cookies out of the oven at the 10 minute mark and lightly press on them to flatten. This makes for a deliciously dense and chewy cookie.
If you scoop them in large mounds, I recommend flattening them when you pull them out of the oven for a denser, cookie like texture. For a more airy cake-like texture, leave them puffed up.
If you are making smaller cookies and making more than 18, I would decrease the cooking time to 8 to 10 minutes.
You do not have to include the grass-fed gelatin, but it does make them chewier. I got the idea of adding gelatin to cookies from my talented friend Cristina of The Castaway Kitchen. Check out her Keto Chewy Chocolate Chip Cookie recipe.
You can leave out the caramel extract and sea salt flakes to make a delicious plain low carb chocolate chip cookie
Store these keto cookies in an airtight container. They are even better the next day!
I have not tested this recipe as a coconut flour cookie recipe, but if you have a nut allergy I'm sure it would be equally as delicious with coconut flour. To substitute coconut flour, you would need to add a lot more liquid, and eggs.

 

In addition to these Keto Salted Caramel Chocolate Chip Cookies, check out some of my other favorite keto cookie recipes:

Keto Flourless Chewy Double Chocolate Chip Cookies
Chocolate Peanut Butter Keto No Bake Cookies
Keto Chocolate Dipped Peanut Butter Cookie Sandwiches
Keto Chewy Chocolate Chip Cookies
Chocolate Peanut Butter Bacon Cookies
Low Carb Chocolate Peanut Butter Bars

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Keto Salted Caramel Chocolate Chips Cookies | Peace Love and Low Carb
Keto Salted Caramel Chocolate Chip Cookies

Author: Peace Love and Low Carb

Prep Time: 10 minutes

Cook Time: 12 minutes

Total Time: 22 minutes

Yield: 18 cookies

Print Recipe

Ingredients

3 cups blanched almond flour (I use this brand)
1 tablespoon grass-fed gelatin (I use this brand)
1 teaspoon baking soda
½ teaspoon sea salt
2 large eggs
1 teaspoon vanilla extract (I use this brand)
1 teaspoon caramel extract
½ cup sugar-free maple syrup (I swear by this brand)
½ cup unrefined coconut oil, melted
1 cup sugar-free dark chocolate chips (I use this brand)
Maldon sea salt flakes (get them here)

Instructions

Preheat the oven to 375°F. Line a cookie sheet with a silicone baking mat or parchment paper.
Combine the almond flour, gelatin, baking soda, and salt in a large mixing bowl.
Crack the eggs into a medium mixing bowl. Add the vanilla extract and caramel extract and whisk to combine. Add the maple syrup and coconut oil to the egg mixture, whisking as you pour.
Pour the wet ingredients into the dry ingredients, and beat with a hand mixer until all ingredients are well incorporated.
Using a rubber spatula, fold the chocolate chips into the batter.
Use a cookie scoop to drop balls of dough, about 2 tablespoons worth, onto the prepared cookie sheet. Bake for 10 to 12 minutes. Start checking at 10 minutes.
Sprinkle with sea salt flakes, and let cook for 10 minutes.

Nutrition

Serving Size: 1 cookie

Keywords: keto cookies, cookies, chewy keto cookies, low carb recipes, dairy free chocolate chip cookies, low carb cookies, dairy free keto, keto chocolate chip cookies


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Tag @peaceloveandlowcarb on Instagram and hashtag it #peaceloveandlowcarb

The post Keto Salted Caramel Chocolate Chip Cookies appeared first on Peace Love and Low Carb.

Read more: peaceloveandlowcarb.com

Low Carb Diet Information – What Should You Eat

Low Carb Diet Information – What Should You Eat


When trying to lose weight, most people try to find low carb diet information.
Fans of the low carb approach will tell you that it is possible to lose weight within a short period of time. Music to the ears of those of us who have battled with our weight!

But how successful are low carb diets in the long term? It is hard to quantify this as most people who start a diet tend not to last. There are numerous reasons for this. The fact that you are on a diet is sometimes enough to trigger huge food cravings. I don’t know about you but as soon as I go on a diet, the chocolate cravings hit with a vengeance.

While I think I have tried every sort of diet at some point, the only thing that works for me is to combine exercise with eating more fruit and vegetables. These foods are a dieter's dream. You can fill up on your favorite fruit, so long as it isn’t bananas, without piling on the pounds. Obviously you wouldn’t want to eat just fruit and vegetables. We need a little of all the food groups in our diet in order to maintain our bodies at their best.

So what should people who want to lose weight eat? Well as we said, fruit and vegetables are the super foods for slimmers. These foods are bulky and watery which means that they are low in fat and provide a lot of volume for few calories. But you cannot just eat the same vegetables every day. You need to eat as many different colors as you can find. Fresh, frozen or canned are fine so long as they are not canned in sugar sauces.

Start your meal with a salad and you will probably eat less overall. But you also need to eat carbohydrates, proteins and some fats.

Carbohydrates should include wholegrain cereals and breads as a good source of vital B vitamins. People with diabetes should eat high fiber starchy foods in order to regulate their blood sugar level so plenty of brown rice and pasta. The white stuff belongs in the bin.

It will surprise those looking for low carb diet info to see that we should all include fats in our diets, even us slimmers. But there are good fats and bad fats. Good fats include those found in oily fish and avocadoes. Bad fats i.e. those found in biscuits, cakes, sauces and pre-packaged foods are best avoided.

Eating calcium rich low fat foods is a great idea for those trying to lose weight as the calcium will help to metabolise fat quicker. You also run the risk of osteoporosis in later life if you cut all milk and dairy out of your diet. Try drinking skimmed milk which is higher in calcium than full fat milk.

It goes without saying that low carb diet information will always suggest you cut out the pasta with creamy sauces and sugar coated breakfast cereals.