In the mornings, I start my day with a cup of black coffee. I’ve become a bit of a coffee snob over the years, and I only drink the good stuff now – no more instant coffee for me! Instead, I either make my own using a coffee machine, or I buy freshly ground coffee beans and brew myself a ‘proper’ cup using a cafetiere.
But lately, I’ve been experimenting with adding a few extra ingredients to my coffee in order to make a ‘keto coffee’. I’ve seen this become increasingly popular on social media, and it seems like a great way to help increase energy levels and promote ketosis – especially first thing in the morning.
So, what exactly is keto coffee? Well, it’s basically…
…black coffee with a few additions designed to help boost ketone levels. The most common ingredients are coconut oil, butter and cream, although there are a number of different variations out there.
I’ve been making my keto coffee using a teaspoon of coconut oil, a tablespoon of butter and a dash of cream. I simply add all of these ingredients into my cafetiere along with my ground coffee beans and hot water, give it a good stir and then leave it to brew for a few minutes.
The result is a rich and creamy cup of coffee that really hits the spot first thing in the morning. The addition of the coconut oil and butter help to keep me feeling fuller for longer, and the extra fat helps to keep my energy levels up until lunchtime.
If you’re interested in trying keto coffee for yourself, then give this recipe a go. Remember to start slowly though, as adding too much fat to your diet all at once can lead to some unpleasant side effects such as diarrhea.
1 cup of hot black coffee
1 teaspoon of coconut oil
1 tablespoon of butter
Dash of cream
Method (incredibly simple!)
Add the coconut oil, butter and cream to your coffee cup.
Pour in your hot coffee and give everything a good stir.
Your immune system is your body’s natural defence against infection and illness. It is a complex system that is made up of many different cells, proteins and organs.
The immune system is constantly working to protect you from harm. It is constantly on the lookout for anything that could potentially harm you – such as viruses, bacteria or other foreign invaders – and works to destroy them before they can make you sick.
There are a number of things you can do to support your immune system and help it work more effectively. Let’s explore them…
Eating a healthy diet is one of the best things you can do for your overall health and immunity. Make sure to include plenty of fruits, vegetables, whole grains and proteins in your diet. Limit sugar and saturated fat as much as possible.
Exercise is not only good for your physical health, but also for your immune system. Regular exercise helps to increase the number of “natural killer” cells in your body, which are cells that help to fight off infection.
Get enough sleep.
Sleep is essential for good health. When you sleep, your body has a chance to repair and regenerate. This is also when your immune system gets a chance to “recharge” and prepare for the next day.
Chronic stress can have a negative impact on your immune system. Make sure to take some time for yourself each day to relax and de-stress.
Avoid tobacco and excessive alcohol.
Tobacco and excessive alcohol can both suppress your immune system. If you do smoke, try to quit. If you drink alcohol, do so in moderation.
Vaccines help to protect you against illnesses by preparing your immune system in advance. Make sure to stay up-to-date on all recommended vaccinations, such as the flu shot.
Wash your hands.
One of the simplest and most effective ways to avoid getting sick is to wash your hands regularly and thoroughly. Be sure to wash your hands with soap and water for at least 20 seconds, especially before eating, after using the restroom and after coming into contact with someone who is sick.
Avoid touching your face.
Your hands come into contact with all sorts of germs and bacteria throughout the day. If you touch your face, you’re more likely to transfer those germs and bacteria to your nose, mouth or eyes, where they can enter your body and make you sick.
Stay away from sick people.
If someone you know is sick, try to avoid close contact with them. If you must be around them, be sure to wash your hands often and avoid touching your face.
Manage chronic conditions.
If you have a chronic medical condition, such as diabetes, asthma or heart disease, make sure to take care of yourself and manage your condition. This will help to keep your immune system strong.
It’s no secret that belly fat is stubborn and difficult to lose. Even with a strict diet and an intense workout routine, many people find it hard to get rid of that extra weight around their waistline. If you’re looking for some tips on how to lose belly fat, you’ve come to the right place. Here are some of the most effective ways to slim down and achieve a flat stomach:
One of the main reasons why people struggle to lose belly fat is because they consume too many processed foods. These foods are usually high in sugar, salt, and unhealthy fats, which can promote weight gain. If you want to lose belly fat, you need to cut out processed foods from your diet and focus on eating whole, unprocessed foods. This includes fresh fruits, vegetables, lean protein, and healthy fats.
Increase Your Protein Intake
Another effective way to lose belly fat is to increase your protein intake. Protein helps to promote satiety and can help to reduce your overall calorie intake. When trying to lose weight, it’s important to make sure that you’re getting enough protein in your diet. Good sources of protein include lean meats, poultry, fish, tofu, legumes, and low-fat dairy products.
Eat More Fiber
Fiber is another nutrient that can help with weight loss. Fiber helps to fill you up and can promote regularity. When trying to lose belly fat, make sure to include high-fiber foods in your diet, such as oats, bran cereal, whole-wheat bread, beans, and lentils.
Drink Plenty of Water
Staying properly hydrated is essential for good health, and it can also help with weight loss. Drinking enough water can help to reduce your appetite and make you feel fuller. When trying to lose weight, aim to drink eight glasses of water each day.
Alcohol consumption can lead to weight gain, so it’s best to avoid it if you’re trying to lose belly fat. Alcohol is high in calories and can also contribute to dehydration. If you do choose to drink alcohol, do so in moderation and try to avoid sugary mixed drinks.
Get Enough Sleep
Getting enough sleep is important for your overall health, and it can also help with weight loss. When you’re well-rested, your body is better able to regulate hunger hormones. In addition, getting enough sleep can help to reduce your stress levels, which can lead to overeating. Aim to get seven to eight hours of sleep each night.
Reduce Your Stress Levels
Chronic stress can lead to weight gain, so it’s important to find ways to reduce your stress levels. When you’re stressed, your body produces the hormone cortisol, which can promote fat storage. In addition, stress can lead to emotional eating. To reduce your stress levels, try to get regular exercise, spend time with friends and family, and take up a relaxation technique such as yoga or meditation.
Avoid Crash Diets
Crash diets or fad diets might help you lose weight in the short-term, but they’re not sustainable and can actually lead to weight gain in the long run. When you lose weight too quickly, you’re more likely to lose muscle mass, which can slow down your metabolism. In addition, crash diets can lead to rebound weight gain when you start eating normally again. If you want to lose weight, it’s best to do so gradually by making lifestyle changes that you can stick to in the long term.
Exercise is one of the most effective ways to lose belly fat. When you exercise, you burn calories and promote muscle growth. In addition, regular exercise can help to reduce your stress levels, which can lead to weight gain. Aim to get at least 30 minutes of exercise each day. This can include activities such as walking, biking, swimming, and weightlifting.
Get Regular Checkups
If you’re struggling to lose weight, it’s important to get regular checkups with your doctor. Certain health conditions can lead to weight gain, such as hypothyroidism or polycystic ovary syndrome. If you suspect that you have a health condition that’s causing you to gain weight, talk to your doctor about your options.
A healthy diet is an important part of any fitness plan, but there are a variety of different philosophies out there about what constitutes a healthy diet. One area of disagreement is the role of grains. Some experts believe that we should limit our intake of grains, while others believe that they can be part of a healthy diet.
There are a few different reasons why some experts believe that we should limit our intake of grains. One reason is that…
…grains can contain a lot of sugar. When we eat foods that contain sugar, our blood sugar levels rise. Over time, this can lead to insulin resistance, which is a precursor to type II diabetes.
In addition, some grains contain gluten. Gluten is a protein that can cause digestive problems for some people. If you have celiac disease, you need to avoid gluten entirely. Even if you don’t have celiac disease, you may still have a sensitivity to gluten that can cause digestive issues.
Finally, some grains are simply not as nutrient-dense as other foods. For example, white rice is a grain, but it doesn’t have the same nutritional value as brown rice. When you’re trying to eat a healthy diet, it’s important to choose foods that are going to give you the most bang for your buck in terms of nutrition.
That’s not to say that you need to avoid grains entirely. Whole grains can be part of a healthy diet. But if you’re trying to lose weight or improve your overall health, you may want to limit your intake of grains.
Gum disease is an infection of the gums that can progress to affect the bone that supports your teeth. Gum disease is caused by plaque, a sticky film of bacteria that is constantly forming on your teeth. Plaque is composed of food debris, bacteria, and saliva. If plaque is not removed, it can harden and turn into tartar. Tartar can only be removed by a dental professional.
…red, swollen, and bleed easily. You may also have bad breath or loose teeth. Gum disease is classified into two stages: gingivitis and periodontitis.
Gingivitis is the early stage of gum disease. At this stage, the gums are red and swollen, and bleed easily. However, the bones and connective tissues that support the teeth are not yet affected. Gingivitis can be reversed with good oral hygiene.
Periodontitis is the more advanced stage of gum disease. The gums are red, swollen, and bleed easily. The bones and connective tissues that support the teeth are also affected. Periodontitis can be treated, but it cannot be reversed.
Good oral hygiene is the best way to prevent gum disease. Be sure to brush your teeth twice a day with a soft-bristled toothbrush. Replace your toothbrush every three to four months, or sooner if the bristles are frayed. Also, be sure to floss your teeth every day.
If you have gum disease, your dentist may recommend a deep cleaning. This procedure removes plaque and tartar from above and below the gum line. A deep cleaning may be done in one or more visits. In some cases, surgery may be needed to treat gum disease. Surgery may be used to remove tartar from the teeth or to restore damaged bone.
Gum disease can be serious, but it is often preventable. Be sure to practice good oral hygiene and see your dentist regularly.
Lastly, the best things you can do to fight gum disease are:
Brush your teeth twice a day with a soft-bristled toothbrush.
Use an antibacterial mouthwash.
Visit your dentist regularly for checkups and cleanings.
If you have gum disease, your dentist may recommend additional treatments, such as scaling and root planing (a deep cleaning), antibiotics, or surgery.
Coffee is more than just a morning pick-me-up. According to recent studies, coffee consumption has a number of health benefits, including reducing the risk of death from cardiovascular disease, Alzheimer’s disease, and other conditions. In addition, coffee appears to improve mental health, with one study finding that coffee drinkers are less likely to experience depression.
The health benefits of coffee are due to the presence of…
…antioxidants and other compounds in the coffee beans. Antioxidants are believed to protect cells from damage that can lead to disease. The coffee bean itself is also a source of other nutrients, including vitamins, minerals, and fiber.
When it comes to cardiovascular disease, coffee appears to be protective. A 2017 study of more than half a million people found that coffee drinkers had a lower risk of death from cardiovascular disease than non-drinkers. The benefit was seen regardless of whether people drank caffeinated or decaffeinated coffee.
Alzheimer’s disease is the most common form of dementia, and there is some evidence that coffee may help protect against it. A 2012 study found that people who drank three or more cups of coffee per day were 65% less likely to develop Alzheimer’s disease than those who didn’t drink any coffee.
Coffee has also been linked to a reduced risk of other conditions, including Parkinson’s disease, type 2 diabetes, and certain types of cancer.
In addition to the physical benefits of coffee, the drink has also been linked to improved mental health. One study found that coffee drinkers were less likely to experience depression. The benefits were seen in both men and women, and were strongest in those who drank four or more cups of coffee per day.
So, if you’re looking to improve your health, coffee may be a good place to start. Just be sure to enjoy it in moderation.
If you’re following a keto diet, you know that bread is off-limits. But that doesn’t mean you have to miss out on the joys of a fresh, warm slice of bread straight from the oven. This keto bread recipe is easy to make, and it yields a loaf that’s soft, fluffy, and studded with melty pockets of cheese. It’s everything you’ve ever wanted in a keto-friendly bread, and it’s ready in just 90 minutes.
What Is Keto Bread?
Keto bread is a low-carb, high-fat bread that’s made without traditional wheat flour. Most keto bread recipes use…
…a combination of almond flour, coconut flour, and flaxseed meal to create a flourless bread that’s packed with protein and fiber. This bread gets its rise from baking powder and eggs, and it’s often flavored with everything from garlic and herbs to seeds and cheese.
Why Is Bread Off-Limits on the Keto Diet?
Bread is typically off-limits on the keto diet because it’s high in carbs and low in fat. One slice of wheat bread contains about 15 grams of carbs, which can quickly add up if you’re eating multiple slices or eating bread with other high-carb foods.
How to Make Keto Bread
This keto bread recipe is easy to make, and it yields a fluffy, cheesy loaf that’s perfect for toasting or using as the base for a sandwich. The key to getting a light, airy texture is to not overmix the batter, and to let the bread dough rest for at least 30 minutes before baking.
1 1/2 cups (150 grams) almond flour
1/2 cup (60 grams) coconut flour
1/4 cup (30 grams) flaxseed meal
1 teaspoon baking powder
1/4 teaspoon sea salt 6 large eggs
1/4 cup (60 ml) melted coconut oil
1/4 cup (60 ml) water 1 cup (100 grams) shredded cheddar cheese
Preheat the oven to 350°F (175°C). Line a 9-inch (23 cm) loaf pan with parchment paper.
In a large bowl, whisk together the almond flour, coconut flour, flaxseed meal, baking powder, and salt.
In a separate bowl, whisk together the eggs, coconut oil, and water.
Add the wet ingredients to the dry ingredients, and mix until well combined.
Fold in the cheddar cheese.
Pour the batter into the prepared loaf pan, and smooth the top with a spatula.
Bake for 45 to 50 minutes, or until the bread is golden brown and a toothpick inserted into the center comes out clean.
Let the bread cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.
No one likes paying bills, especially when they seem to be increasing all the time. The good news is that there are ways to help lower your electricity bill without making any major changes or investments. Try out a few of these tips and see how much you can save!
Get a smart thermostat. Smart thermostats can save you a lot of money on your energy bill by automatically adjusting the temperature based on whether anyone is home or not. They can also be controlled remotely, so you can make sure your home is always at a comfortable temperature, even when you’re not there.
Educate your family about energy saving. Show your kids how much money you can save on the electricity bill by simple things like turning off lights when you leave a room. The more everyone in the family is on board with saving energy, the more you’ll save each month.
Use energy-efficient light bulbs. CFL or LED bulbs use much less energy than traditional incandescent bulbs and can last up to 10 times longer. They may cost a bit more upfront, but they’ll save you money in the long run.
Unplug electronics when you’re not using them. Even if they’re turned off, electronics can still use energy if they’re plugged into an outlet. So, make it a habit to unplug any electronics that you’re not using to prevent phantom energy usage.
Take advantage of natural light. During the daytime, open up your curtains and let the sunlight in. Not only will you save on energy costs, but you’ll also get a healthy dose of vitamin D!
Invest in solar panels. Solar panels are a great way to reduce your reliance on the grid and save money on your electricity bill. If you’re not ready to make the investment, you can also lease solar panels for a lower upfront cost.
Use a power strip. Power strips are great for saving energy because you can easily turn off all your electronics with one switch. This is especially helpful if you have a tendency to forget to unplug electronics when you’re done using them.
Wash your clothes in cold water. About 90% of the energy used to wash clothes comes from heating the water. So, save energy (and money) by washing your clothes in cold water.
Hang dry your clothes. If you have the space, hang drying your clothes is a great way to save energy. If you don’t have an outdoor clothesline, you can buy an inexpensive indoor clothes drying rack.
Seal up your home. Drafty homes can waste a lot of energy, so make sure to seal up any cracks or gaps around doors and windows. You can also add weather stripping or insulation to help keep your home warm in the winter and cool in the summer.
Saving on your electricity bill doesn’t have to be difficult. By making a few small changes, you can see a big difference in your energy usage – and your wallet!
For about two months I kept a keto diet that I got along great with due to the delicious dishes that you are allowed to eat in this diet. Keto comes from ketosis (ketosis), a process by the body to obtain energy from fats. As such, the keto diet is high in (you guessed it) fat, moderate in protein and extremely low in carbohydrates.
Of course, on keto you are not allowed to eat bread, pasta, sweets, potatoes, corn, beans and other goodies like this rich in carbohydrates.
fatty meats, eggs, cheese, sour cream, light vegetables (and usually green), almonds and, from time to time, sour fruits in small quantities (raspberries, strawberries / strawberries – both forms are accepted, so I leave it to you to choose your favorite -, blueberries, etc.). Basically, in a keto diet you eat comfort food hard, but invariably, after a few weeks on keto, you miss… bread!
At least that’s how it was with me. Rolling over the doll, I happened to buy a jar of low carb nutella and find out with amazement that I have nothing to spread. So I didn’t think long and searched the internet for the best keto bread recipes. I tested several, but the one below quickly became my favorite due to several factors:
It is super easy to prepare, like a cake;
She is extremely full;
It lasts 3-4 days (for one person) and is perfectly resistant to the refrigerator;
It remains as tender as on the first day;
Keto bread recipe
I found this keto bread recipe on several sites, but what is different for me from the ones out there is that I chose to “forget” about the dry yeast, which would give this salty cake that classic bread flavor, and that I didn’t grind the flax seeds. I didn’t want to be rebellious, except that at that moment I didn’t have yeast or anything to grind the seeds into. However, I say it came out exactly as it should.
Some mentions for the newest in the world of keto preparations:
Almond flour is actually made from ground almonds and is the most commonly used substitute for white flour in this type of diet due to the low percentage of carbohydrates;
Xanthan gum is a thickening agent that binds the more liquid compositions typical of keto preparations;
Erythritol is one of the most popular sweeteners with zero glycemic index and is used in this recipe to sweeten keto bread a little (as is commercially sweetened bread);
You can find all these wonders and many more on nosugarshop.ro, driedfruits.ro, through health food stores and more. If you need more help in finding them, do not hesitate to leave us a comment and I will be happy to guide you!
Now let’s get to cooking!
Keto bread ingredients (for a cake / 12 slices)
180 g of almond flour
1 teaspoon baking powder
½ teaspoon of xanthan gum
2 tablespoons flax seeds
2 teaspoons erythritol
½ teaspoon of salt
100 g butter
2 tablespoons coconut oil
1 tablespoon olive oil
Method of preparation
Take the eggs out of the fridge about an hour before and leave them on the kitchen counter so that they are at room temperature when you start cooking, in order to avoid the specific omelette taste for keto bread.
Mix all the dry ingredients (almond flour, baking powder, xanthan gum, erythritol and flax seeds) in a bowl.
Preheat the oven to 180 degrees.
Break the eggs in another bowl, add salt and beat the composition with a mixer (by the way, if you want a low carb bread, but not necessarily keto, you can choose to use only the egg whites in this bread – just keep in mind that you will need some 12 egg whites).
Add the butter and oils (slightly melted in the microwave if they are still hard) and mix a little more.
At the end, gradually add the dry ingredients to the wet composition, stirring constantly. You will notice how the composition hardens and becomes sticky. That’s because of the xanthan gum.
Pour the composition into a cake tin lined with baking paper or simply into a silicone one, which comes off easily.
Put it in the oven for about an hour, but take it out with confidence even earlier if it has browned.
Let it cool for five minutes, then take it out of the mold and allow it to cool completely on a rack.
Cut the keto bread at the end, after it has cooled completely, to make sure that everything has tied well inside. I recommend you cut it all and keep it in the fridge in a saucepan. It lasted four days for me and was as good as the first day. Enjoy and don’t forget to leave me a comment with your opinion about this keto bread!
I love eggs: I believe they’re an absolute super-food that can be served in so many forms: omelette, fried, baked in the oven or even microwaved, pouched and boiled. Not mentioning all the other foods (and I am including ice cream here, right?) that foods are such an essential part of.
when I’m in a rush to reach the office (because my daughter wants me to draw and read for her!) is to boil eggs and serve them immediately after boiling.
Call me nuts but I cannot go around eating hard-boiled eggs and so, for that reason, I have tried numerous times to find the best technique to prepare the perfect boiled eggs. And after a lot of trials and errors, I’ve reached the best solution to do this. Here it comes…
First, a definition
Perfect boiled eggs: tender egg-white, semi-liquid yolk goodness. Here’s what I mean:
Now, before I continue: you can always make hard-boiled eggs and call it a day. What I personally discovered that a perfect made boiled egg is easily digested and doesn’t make me feel these annoying stomach cramps.
My assumption is that it probably takes much more effort for the stomach to digest a hard-boiled egg versus a softer one.
Alright, enough with the jibber jabber: here’s how you can make the best boiled eggs. You actually have 2 options:
Amazon’s Elite Choice Elite Cuisine Egg cooker: this $15.99 device is an absolute golden asset in any household where eggs are on the daily or weekly menu. Take a look at the product details on Amazon and judge for your self. Follow the instructions in their manual and start boiling. This is an insanely popular product with more than 4,000 reviews with more than 4.5 stars.
Instant Pot: my family’s favorite for so many reasons and types of food it can cook, including, you guessed, boiled eggs. This is my personal go-to device for boiling eggs as it does so in exactly 3 minutes on high pressure. So if you have an Instant Pot, this is an easy one:
just fill the bottom with about 1 inch of water
put the metallic grill inside the Instant Pot and then place the eggs inside, on top of the grill
put the lid on and set the cooking time to 3 minutes on high pressure
once you reach 3 minutes release the pressure immediately, take the eggs and put them in cold water
let them sit for 2 minutes and then peel
PS: Here’s how your Instant Pot should look like with the eggs inside, on top of the tray that sits at the bottom of the pot: