Tag: story

bread

Corn-less Cornbread

eatwellnesscoaching
4 net carbs per serving- makes 9 servings

I am so proud of my husband for finally choosing to rid his body of processed carbs and sugar! It’s nice to not be the only person in the house who practices the ketogenic lifestyle. My husband is a countryman, so he always appreciates a home-cooked meal. His wife loves to cook, so today he ate this along with smothered ox-tails, collard greens, and baked mashed cauliflower! To be honest, even my non-keto children gave this bread a thumbs up!

This cornbread is sweet! It has the right texture for gravy dipping, as well as the right texture for choking. I tested the latter factor accidentally, of course.

Additionally, this recipe is not time-consuming, so feature it with Sunday dinner often, or with your next bowl of chili!

Ingredients

  • 1 cup fresh mozzarella, grated
  • 1 cup butter, melted
  • 4 eggs
  • 1/2 cup heavy cream
  • 3 tbs granulated swerve
  • 1 tbs brown sugar swerve
  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 1/2 tsp turmeric
  • 1 1/2 tbs baking powder

Directions

  1. Preheat oven to 350 degrees and lightly grease a glass 8 x 6 baking dish with olive oil.
  2. In a large bowl, combine all dry ingredients.
  3. In a food processor, combine all wet ingredients, including cheese.
  4. Add wet ingredients to dry ingredients and stir together well.
  5. Pour batter into prepared pan.
  6. Bake for 30-40 minutes, until top is a golden brown. ENJOY!!
Please share this recipe with others, and let me know if you liked it!
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Transformation Tips

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Healthy Weight Loss

Detoxing from a lifestyle of high-sugar and processed carbs is NOT EASY. Here are just a few helpful tips for establishing your keto way of eating.

1. If you bite it, write it.

Before you begin your journey with any new way of eating, you should first take time to note how you’re currently eating. This simple task may seem arduous at first, but changing habits begins with fully recognizing your current habits.

You may find that you consume a lot of foods without even thinking.  I’ve heard this term, “mindless eating,” and I think it accurately describes how we don’t take responsibility for our actions regarding the foods we eat.  Write down the time of day, and be as exact as possible regarding the size of your meal or snack.  Even something as minor as a few chips from a co-worker or a spoonful of peanut butter at midnight can tell you a lot about your habits, cravings, and nutritional needs.

After you’ve done this for a week.  Add an app, such as My Fitness Pal or Carb Manager, to your phone.  Log your dietary choices and see how they add up. Here is a link to https://www.myfitnesspal.com/ which you can save to your desktop for easy access at your computer, as well.

2. Question your hunger.

Before you eat, ask yourself if you’re truly hungry.  I like to tell people that breakfast is not a meal.  It’s an action.  Breaking your fast doesn’t have to be done when you awaken.  If you’re not hungry, don’t eat.  When you start to feel a little hungry, make sure it’s not a trigger from stress.  Also, make sure you’re not actually thirsty.  You could be feeling some kind of social pressure, as well.  You don’t have to eat ice cream with your spouse or friend at 7:30 pm, just because he or she is consuming it.  Let your spouse or friend enjoy their dessert, and continue to have fun conversations that don’t surround food.  If you’re not hungry, you shouldn’t eat it.  Smile and say something like, “That does look delicious, but I’m good for the night.  Please enjoy it.”

3. Brush your teeth after each meal.

This action will help you to avoid overeating.  When you know that you’re satisfied, stop eating and clean your mouth.  If tooth brushing seems difficult, keep mouthwash in your briefcase or purse and rinse after eating.  That cookie won’t taste as good on top toothpaste.

4. Recognize your support system.

Be careful to share your goals with people who will celebrate with you and encourage you in your journey.  Spend time with people who respect your choices, even if they aren’t on the journey with you.  These people may have to adjust to who you are becoming, but they love you enough to make the adjustments for your benefit.  Show these people humility and gratefulness, and be sure to give them the same support in their endeavors as they are giving you.  Offer your listening ear, encouraging words, prayers, and assistance whenever you have the opportunity. 

5. Reward yourself.

Food is fuel, not a reward.  Find non-food ways to reward yourself.  For example, you might want to set up a box or jar for your skinny clothing fund.  Add $10-$50 every week that you stick to your plan.  Add $1 for every pound lost and treat yourself to a movie.  Plan for a LARGER reward, like a cruise or tickets to see your favorite performer or artist.  Plan a spa day with some people from your support system.  If you feel that you MUST reward yourself with food, make sure your reward is a healthy indulgence, which is truly rewarding.  There are many great resources for delicious and decadent desserts that are high-fat and sugar-free.  Reward yourself one time each week or every two weeks. 

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Welcome to EAT WELLNESS Coaching

eatwellnesscoaching

 

It feels good to feel good! – Christyne McClellan, Health and Wellness Coach

From 255 to 162 Pounds
From Size 24 to Size 6
Healthy Weight Loss

My EAT WELLNESS Story…

Weight Loss

I was a fairly active child.  I always enjoyed running, playing basketball, playing hopscotch, and walking with friends to the gas station, where we would purchase candy and sodas.  I was volleyball captain in middle school.  In high school, I was a member of the marching band and I did shot put and discus for the track team.  I stayed pretty active.

After my first child was born, I starved myself and worked myself back down to a size 6.  After the birth of my second child, I worked out for an hour every weekday morning, and I maintained a size 8.  After my third child was born, I worked out for two hours a day at the gym.  I was consistent, and I even attended Zumba classes on the weekends.  I did Jenny Craig for a bit, and I did Weight Watchers.  I was down to a 10-12, and I was starting to experience terrible pains in my feet, but I kept going.  Something happened in our household, and I couldn’t prioritize the work-outs, so the weight started to creep back on.  I found myself busy and stressed from financial burdens and decisions that we had to make as a married couple, and, without realizing it, I was eating myself into a blanket of fat, trying to cover the pain.  I did workout programs from reputable companies and even became a Beachbody coach.  I also became a raw vegan and did juice/smoothie fasts.  I tried so many things over the years, but the addiction to carbs… the bags of chips, the fries, the fried chicken, the sandwiches, the biscuits, the yeast rolls, crescent rolls, the “More bread please” at Olive Garden, Red Lobster… they were my go-to’s, as well as cigars and alcohol in the form of wine.  I’d stop at Zaxby’s and order the Wings ‘n Things.  I’d eat all of the platter, not even leaving a bit of sauce behind.  In January of 2018, I found myself at 251 pounds, and I had made a decision to cut sugar from my diet.  I didn’t know what Keto was at this point, but I had been praying for God to just tell me what to do.  He told me, and confirmed it through my pastor and a friend.  I had been jogging around a school track, but I had lost only 7 pounds, and my feet were in so much pain.  The pain would actually awaken me in the middle of the night.  Every morning, when I left the bed, I walked like I was crippled, because the pain was so bad.  So, on January 7, a Sunday, I decided I would no longer eat sugar and processed carbs.  I lost weight and continued to do my research.  I paid attention to my body.  I decided I wasn’t going to eat if I wasn’t hungry, because my appetite started to dwindle significantly.  I realized I was doing the ketogenic diet with intermittent fasting, and I continued to learn how to do it the healthiest way possible.  Today,  December 8, 2018, I weigh 162 pounds and I have no foot pains and no extensive cramping after work-outs or running around.  My blood-pressure went from hypertensive to 98/65, and my cholesterol is in the lower range of high.  My doctor expects my cholesterol to be even lower at my next check-up, and he told me to continue my ketogenic lifestyle.  I do not desire cigars or alcohol anymore.  With the food addiction under control, I decided I wasn’t going to put anything in my body that would hurt it.

Chronic Inflammatory Conditions

Bronchitis

In high school, a doctor diagnosed me with chronic bronchitis.  Throughout the years, especially during season changes, I’d find myself choking in the middle of a vocal performance.  There were times I’d feel a tightness developing in my throat, and I’d adjust my breath support and volume to avoid the choking spells.  There were many times, however, that my strategy didn’t work.  The choking would also happen without warning.  Since being on this journey, I have had none of these symptoms, and I have not kept a cold.

Arthritis

I had chronic knee pains and ankle pains.  My doctor said I had symptoms of arthritis.  A few months into this way of eating, I realized that I had not felt pains for a few days.  Those days went on to weeks and months, and I am pain free.

High Blood Pressure

I was hypertensive, and my doctor told me that exercise would help.  Even with exercise, my blood pressure continued to rise.  It was this way of eating that was the key to my lowered blood pressure.

Hypoglycemia

I was diagnosed as borderline hypoglycemic.  After a few hours of not eating, I’d feel faint or experience cold sweats.  My sugar levels are normal, and I often fast for 24-48 hours for other healing benefits.

Insomnia

I blamed my insomnia on the fact that life was stressful as a military wife with three daughters, but it was an imbalance within that the ketogenic lifestyle quickly cured.  My sleep is invigorating and uninterrupted.  I often wake up refreshed, hopping out of bed like a happy bunny.