theketogenicnutritionist
Temple | Weight-Loss Dietitian
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Registered Dietitian. 🥗🥩 Helping women lose weight 💪🏽 FREE GROCERY LIST ⬇️⬇️
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3 Ways This Dietary Pattern Keeps You Overweight ⬇️
1️⃣ High simple carb = insulin resistance. The average day in America comes with consumption of 250-300 grams of refined carbohydrates.
2️⃣ Too high calorie. The average calorie consumption in Europe and America is 3540. That is SHOCKING 😳. These meals don’t equal that, BUT these are still too high for the average females calorie needs for weight loss.
3️⃣ High FAT and High Carb: This is the ULTIMATE recipe for weight gain. Each of these meals (aside from lunch) contain high fat and high carb, this promotes insulin resistance and weight gain.
AND I’LL ADD ONE MORE…..
This day is WAY TOO LOW IN PROTEIN. 🤦🏼♀️
#fattyliverdisease #diabetes #insulinresistance #bloodsugar #obesity #overweight #weightlosstransformation #dietitian #fitfam #healthyjourney #loseweightforgood #mealplan #mealplanning
1️⃣ High simple carb = insulin resistance. The average day in America comes with consumption of 250-300 grams of refined carbohydrates.
2️⃣ Too high calorie. The average calorie consumption in Europe and America is 3540. That is SHOCKING 😳. These meals don’t equal that, BUT these are still too high for the average females calorie needs for weight loss.
3️⃣ High FAT and High Carb: This is the ULTIMATE recipe for weight gain. Each of these meals (aside from lunch) contain high fat and high carb, this promotes insulin resistance and weight gain.
AND I’LL ADD ONE MORE…..
This day is WAY TOO LOW IN PROTEIN. 🤦🏼♀️
#fattyliverdisease #diabetes #insulinresistance #bloodsugar #obesity #overweight #weightlosstransformation #dietitian #fitfam #healthyjourney #loseweightforgood #mealplan #mealplanning
Embracing the ups and downs of the monthly rhythm for weight loss💃✨
Hormonal shifts during a woman's period can bring on those cravings and *temporary* weight fluctuations. 🌙🍫
PROTEIN IS KEY IN CONTROLLING CRAVINGS.
But hey, it's all part of the journey! 🌸💪 Remember, it's those estrogen levels dancing around that can trigger those irresistible carb and sweet cravings. 🍩🍬
So, indulge wisely and listen to your body's cues! 🙌🌿
Stay mindful of what you eat, nourish your body, and keep that beautiful smile shining through! 😊💖 #insulinresistance #PCOS #weightloss
Hormonal shifts during a woman's period can bring on those cravings and *temporary* weight fluctuations. 🌙🍫
PROTEIN IS KEY IN CONTROLLING CRAVINGS.
But hey, it's all part of the journey! 🌸💪 Remember, it's those estrogen levels dancing around that can trigger those irresistible carb and sweet cravings. 🍩🍬
So, indulge wisely and listen to your body's cues! 🙌🌿
Stay mindful of what you eat, nourish your body, and keep that beautiful smile shining through! 😊💖 #insulinresistance #PCOS #weightloss
Keto Hot Chocolate ☕️
Whip up a cup of guilt-free hot chocolate. It’s the season ❤️
Ingredients:
1c milk of choice, I used half coconut half water.
2tbs cocoa powder
2tbs powdered sweetener
1 scoop of collagen, optional
Pinch of salt
Splash of vanilla
Add all ingredients to a small sauce pot (or mug) and whisk. Heat over medium heat until hot. Serve with homemade whip and enjoy!
Homemade whip:
1/3c cream
1-2tsp sweetener to taste
Splash of vanilla
Add ingredients to a small mason jar, secure the lid and shake! You have fresh whipped cream in 2 minutes!
#keto #lowcarb #ozempic #dietitian #weightloss #womenshormones #insulinresistance #obesity #weightlosstransformation #weightlossjourney
Whip up a cup of guilt-free hot chocolate. It’s the season ❤️
Ingredients:
1c milk of choice, I used half coconut half water.
2tbs cocoa powder
2tbs powdered sweetener
1 scoop of collagen, optional
Pinch of salt
Splash of vanilla
Add all ingredients to a small sauce pot (or mug) and whisk. Heat over medium heat until hot. Serve with homemade whip and enjoy!
Homemade whip:
1/3c cream
1-2tsp sweetener to taste
Splash of vanilla
Add ingredients to a small mason jar, secure the lid and shake! You have fresh whipped cream in 2 minutes!
#keto #lowcarb #ozempic #dietitian #weightloss #womenshormones #insulinresistance #obesity #weightlosstransformation #weightlossjourney
Classic Chicken Nuggets 🐔
A healthy spin on a favorite. These will be a total hit for the kids and make the best quick lunches!
1lb chicken, cubed
1c pickle juice or milk
1tbs hot sauce (adjust to your taste)
For the breading
3/4c almond flour
1tsp onion powder
1tsp garlic powder
1tsp paprika
1tsp salt
1/2tsp pepper
Preheat your oven or air fryer to 400. Cube your chicken, place in a bowl and cover with pickle juice (or milk) and hot sauce. Set aside for 30mins.
In a separate bowl, add all ingredients for the breading and combine. Add the chicken to the breading in batches and coat evenly. Place on a lined baking sheet or air fryer basket and bake for 20mins, flipping halfway through.
Enjoy with your favorite dipping sauces ❤️
#fattyliverdisease #diabetes #insulinresistance #bloodsugar #obesity #overweight #weightlosstransformation #dietitian #fitfam #healthyjourney #loseweightforgood #mealplan #mealplanning #fallbaking
A healthy spin on a favorite. These will be a total hit for the kids and make the best quick lunches!
1lb chicken, cubed
1c pickle juice or milk
1tbs hot sauce (adjust to your taste)
For the breading
3/4c almond flour
1tsp onion powder
1tsp garlic powder
1tsp paprika
1tsp salt
1/2tsp pepper
Preheat your oven or air fryer to 400. Cube your chicken, place in a bowl and cover with pickle juice (or milk) and hot sauce. Set aside for 30mins.
In a separate bowl, add all ingredients for the breading and combine. Add the chicken to the breading in batches and coat evenly. Place on a lined baking sheet or air fryer basket and bake for 20mins, flipping halfway through.
Enjoy with your favorite dipping sauces ❤️
#fattyliverdisease #diabetes #insulinresistance #bloodsugar #obesity #overweight #weightlosstransformation #dietitian #fitfam #healthyjourney #loseweightforgood #mealplan #mealplanning #fallbaking
The Mystery of Hormonal Imbalance in Women 🌺
MANY hormonal issues start with imbalanced blood glucose, insulin resistance, dysfunctional HPA axis, a struggling thyroid, estrogen dominance and menopause.
We HAVE to stop telling women “It’s normal” and “It’s just your age”, when there is so much we can do to find relief!
🔎 Women’s hormonal dysfunction can manifest in various ways, and it is important to consult with a healthcare professional for an accurate diagnosis. That being said, here are some common signs that may indicate hormonal imbalance in women:
.
🌸 Irregular or absent periods
😡 Mood swings and irritability
🏋️♀️ Weight gain or difficulty losing weight
😴 Fatigue and low energy levels
🌼 Skin issues
💤 Sleep disturbances
💑 Changes in libido
💇♀️ Hair loss or thinning
🔥 Hot flashes and night sweats
🍽 Digestive issues
.
🌟 #HormonalImbalance #WomenHealth #WellnessJourney #weightlossjourney #insulinresistance #diabetes #bloodglucose #ketogenic #lowcarb
MANY hormonal issues start with imbalanced blood glucose, insulin resistance, dysfunctional HPA axis, a struggling thyroid, estrogen dominance and menopause.
We HAVE to stop telling women “It’s normal” and “It’s just your age”, when there is so much we can do to find relief!
🔎 Women’s hormonal dysfunction can manifest in various ways, and it is important to consult with a healthcare professional for an accurate diagnosis. That being said, here are some common signs that may indicate hormonal imbalance in women:
.
🌸 Irregular or absent periods
😡 Mood swings and irritability
🏋️♀️ Weight gain or difficulty losing weight
😴 Fatigue and low energy levels
🌼 Skin issues
💤 Sleep disturbances
💑 Changes in libido
💇♀️ Hair loss or thinning
🔥 Hot flashes and night sweats
🍽 Digestive issues
.
🌟 #HormonalImbalance #WomenHealth #WellnessJourney #weightlossjourney #insulinresistance #diabetes #bloodglucose #ketogenic #lowcarb
My WEIGHT LOSS Morning Routine ☀️
Here are all the details, including brands and apps that I used:
- 5 am wake up
- 15 min strength sesh (@fitonapp or @niketraining)
- 10 min stretch
- Shower 🚿
- Coffee w/ collagen (@equipfoods)
- High Protein Breakfast (>25 grams)
- Water (lemon or electrolytes)
- Bible/Journal 📖 (@shereadstruth)
- Plan the day - this one is crucial. Fail to plan. Plan to fail.
Having a very structured morning helps me stay on track. My evenings aren’t always super structured with kids, but morning CAN BE and they set the day off correctly.
Let me know your thoughts, can you try adding any of these?
#insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet #weightlossroutines
Here are all the details, including brands and apps that I used:
- 5 am wake up
- 15 min strength sesh (@fitonapp or @niketraining)
- 10 min stretch
- Shower 🚿
- Coffee w/ collagen (@equipfoods)
- High Protein Breakfast (>25 grams)
- Water (lemon or electrolytes)
- Bible/Journal 📖 (@shereadstruth)
- Plan the day - this one is crucial. Fail to plan. Plan to fail.
Having a very structured morning helps me stay on track. My evenings aren’t always super structured with kids, but morning CAN BE and they set the day off correctly.
Let me know your thoughts, can you try adding any of these?
#insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet #weightlossroutines
Copycat Reese’s 🤤❤️
These are a FAVORITE 🤗
Peanut Butter Filling:
2/3c natural, drippy peanut butter
1/3c protein powder (I used vanilla egg white protein)
1-2 tbs sweetener of choice
Splash of vanilla
Pinch of salt
Chocolate coating:
1c sugar free chocolate chips
2tsp coconut oil (more if your chocolate seems thick)
Directions:
Start by melting your chocolate in a microwave-safe bowl. Fill the bottom of cupcake liners with a shallow tablespoon and tilt the liner to evenly coat the bottom and a little up the sides. Set in the freezer to harden. In a clean bowl, make your peanut butter filling by combing all of the ingredients and mix well. Once you chocolate is set, press in a tablespoon of PB filling. Top with another tablespoon of chocolate, or just enough to cover. Top with flakey salt and let set up in the freezer once more. Enjoy!
Are you enjoying these recipes?? Let me know in the comments what do to next ⬇️⬇️
#fattyliverdisease #diabetes #insulinresistance #bloodsugar #obesity #overweight #weightlosstransformation #dietitian #fitfam #healthyjourney #loseweightforgood #mealplan #mealplanning #fallbaking
These are a FAVORITE 🤗
Peanut Butter Filling:
2/3c natural, drippy peanut butter
1/3c protein powder (I used vanilla egg white protein)
1-2 tbs sweetener of choice
Splash of vanilla
Pinch of salt
Chocolate coating:
1c sugar free chocolate chips
2tsp coconut oil (more if your chocolate seems thick)
Directions:
Start by melting your chocolate in a microwave-safe bowl. Fill the bottom of cupcake liners with a shallow tablespoon and tilt the liner to evenly coat the bottom and a little up the sides. Set in the freezer to harden. In a clean bowl, make your peanut butter filling by combing all of the ingredients and mix well. Once you chocolate is set, press in a tablespoon of PB filling. Top with another tablespoon of chocolate, or just enough to cover. Top with flakey salt and let set up in the freezer once more. Enjoy!
Are you enjoying these recipes?? Let me know in the comments what do to next ⬇️⬇️
#fattyliverdisease #diabetes #insulinresistance #bloodsugar #obesity #overweight #weightlosstransformation #dietitian #fitfam #healthyjourney #loseweightforgood #mealplan #mealplanning #fallbaking
Support Weight Loss by Nourishing Your Thyroid! 🌟💪
Supporting your thyroid can play a crucial role in achieving your weight loss goals? 🌱✨💃 Your thyroid is responsible for regulating your metabolism, and when it’s functioning optimally, it can help you shed those extra pounds more effectively. Here are some powerful ways to support your thyroid on your weight loss journey:
🌿 Seaweed seasonings: Boost your iodine intake with delicious seaweed seasonings like nori, kelp, or dulse. Iodine is essential for thyroid hormone production, which helps regulate your metabolism.
🌰 2 Brazil nuts daily: Incorporate two Brazil nuts into your daily routine to provide your body with selenium. Selenium is a mineral that supports thyroid health and helps in the conversion of thyroid hormones.
❌ Reduce inflammatory ingredients: Cut back on sugar, alcohol, and artificial flavors/colors. These ingredients can trigger inflammation in the body, which can interfere with thyroid function and hinder weight loss efforts.
☀️ Morning sunlight: Get your daily dose of natural light by spending some time outdoors in the morning sun. Sunlight exposure helps stimulate the production of vitamin D, which is crucial for thyroid health. Morning sunlight helps regulate you circadian rhythm.
🥗 Fermented foods: Introduce fermented foods like kimchi and sauerkraut into your diet. These probiotic-rich foods promote a healthy gut, which is linked to improved thyroid function.
The thyroid does A LOT and supporting it through nutrition is critical.
#ThyroidSupport #WeightLossJourney #insulinresistance #inflammation #healthyhormones #functionalnutrition #diabetestipo2 #pcosdiet
Supporting your thyroid can play a crucial role in achieving your weight loss goals? 🌱✨💃 Your thyroid is responsible for regulating your metabolism, and when it’s functioning optimally, it can help you shed those extra pounds more effectively. Here are some powerful ways to support your thyroid on your weight loss journey:
🌿 Seaweed seasonings: Boost your iodine intake with delicious seaweed seasonings like nori, kelp, or dulse. Iodine is essential for thyroid hormone production, which helps regulate your metabolism.
🌰 2 Brazil nuts daily: Incorporate two Brazil nuts into your daily routine to provide your body with selenium. Selenium is a mineral that supports thyroid health and helps in the conversion of thyroid hormones.
❌ Reduce inflammatory ingredients: Cut back on sugar, alcohol, and artificial flavors/colors. These ingredients can trigger inflammation in the body, which can interfere with thyroid function and hinder weight loss efforts.
☀️ Morning sunlight: Get your daily dose of natural light by spending some time outdoors in the morning sun. Sunlight exposure helps stimulate the production of vitamin D, which is crucial for thyroid health. Morning sunlight helps regulate you circadian rhythm.
🥗 Fermented foods: Introduce fermented foods like kimchi and sauerkraut into your diet. These probiotic-rich foods promote a healthy gut, which is linked to improved thyroid function.
The thyroid does A LOT and supporting it through nutrition is critical.
#ThyroidSupport #WeightLossJourney #insulinresistance #inflammation #healthyhormones #functionalnutrition #diabetestipo2 #pcosdiet
Cookies n’ Cream Mummy Bark! 🎃👻
A lower carb party option that’s much less spooky!
For the bark:
1c white chocolate chips
1c chocolate low carb cereal (I used @threewishes
1tsp coconut oil
For the top:
1/4c white chocolate chips
1/2tsp coconut oil
Sprinkle eyes (or make your own with chocolate chips!)
Melt your chocolate and coconut oil in a microwave safe bowl in 30 second intervals until smooth. Once completely melted, add your chocolate cereal and combine. I like to smash half of the cereal to get some smaller chunks. Spread evenly on a parchment lined baking sheet and freeze while you melt the remaining chocolate.
Melt the remaining chocolate and coconut oil until smooth. Add the melted chocolate to a piping bag or ziplock and cut the tip of a corner. Drizzle over the bark and add some fun decorations!
Enjoy!!
#halloween #halloweentreats #weightloss #insulinresistancediet #lowsugar #lowsugardiet #ketogenic #lowcarb #fallbaking
A lower carb party option that’s much less spooky!
For the bark:
1c white chocolate chips
1c chocolate low carb cereal (I used @threewishes
1tsp coconut oil
For the top:
1/4c white chocolate chips
1/2tsp coconut oil
Sprinkle eyes (or make your own with chocolate chips!)
Melt your chocolate and coconut oil in a microwave safe bowl in 30 second intervals until smooth. Once completely melted, add your chocolate cereal and combine. I like to smash half of the cereal to get some smaller chunks. Spread evenly on a parchment lined baking sheet and freeze while you melt the remaining chocolate.
Melt the remaining chocolate and coconut oil until smooth. Add the melted chocolate to a piping bag or ziplock and cut the tip of a corner. Drizzle over the bark and add some fun decorations!
Enjoy!!
#halloween #halloweentreats #weightloss #insulinresistancediet #lowsugar #lowsugardiet #ketogenic #lowcarb #fallbaking
![🍫💥Copycat Twix Bar! 💥🍫 [SAVE and SHARE] this one, just in time for the holidays. Craving the irresistible crunch and caramel goodness of a Twix bar, but looking for a guilt-free version? Look no further! Shortbread layer: 1/2c coconut flour 1/2c almond flour 1/4c coconut oil, melted 2tbs keto maple, warmed Pinch of salt Caramel layer: 1/2c almond butter (any will work!) 1/4c coconut oil, melted 3tbs keto maple, warmed 1tsp vanilla Pinch of salt Chocolate layer: 1/2c sugar free chocolate chips 1tbs coconut oil Flakey salt to finish Combine all ingredients for the shortbread and mix well. Press into a lined loaf tin or small sheet tray. Bake at 350 for 10-12 mins or until golden around the edges. In a microwave safe bowl, combine almond butter, coconut oil and maple. Microwave for 30 second intervals until smooth, stirring each time. Add in the salt and vanilla. Once crust is baked and completely cool, add caramel and freeze. While bars are in the freezer, melt the chocolate and coconut oil in 30 second intervals until melted. Pour over the bars. Sprinkle with flakey salt and let set in the freezer once more. Once chocolate is hardened, slice bars with a sharp knife and enjoy! Recipe by @RachaelsGoodEats #insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet created by Temple | Weight-Loss Dietitian with Jampikelets’s original sound](https://p19-sign.tiktokcdn-us.com/tos-useast8-p-0068-tx2/o0CwjeGWbh1eiWeYvZb6q4vIDAzLQIKZIgAAQS~tplv-photomode-zoomcover:480:480.jpeg?x-expires=1701475200&x-signature=M4geO%2BFF%2FvXeMtJz7k9yrUWIuRI%3D)
🍫💥Copycat Twix Bar! 💥🍫
[SAVE and SHARE] this one, just in time for the holidays.
Craving the irresistible crunch and caramel goodness of a Twix bar, but looking for a guilt-free version? Look no further!
Shortbread layer:
1/2c coconut flour
1/2c almond flour
1/4c coconut oil, melted
2tbs keto maple, warmed
Pinch of salt
Caramel layer:
1/2c almond butter (any will work!)
1/4c coconut oil, melted
3tbs keto maple, warmed
1tsp vanilla
Pinch of salt
Chocolate layer:
1/2c sugar free chocolate chips
1tbs coconut oil
Flakey salt to finish
Combine all ingredients for the shortbread and mix well. Press into a lined loaf tin or small sheet tray. Bake at 350 for 10-12 mins or until golden around the edges.
In a microwave safe bowl, combine almond butter, coconut oil and maple. Microwave for 30 second intervals until smooth, stirring each time. Add in the salt and vanilla. Once crust is baked and completely cool, add caramel and freeze.
While bars are in the freezer, melt the chocolate and coconut oil in 30 second intervals until melted. Pour over the bars. Sprinkle with flakey salt and let set in the freezer once more.
Once chocolate is hardened, slice bars with a sharp knife and enjoy!
Recipe by @RachaelsGoodEats
#insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet
[SAVE and SHARE] this one, just in time for the holidays.
Craving the irresistible crunch and caramel goodness of a Twix bar, but looking for a guilt-free version? Look no further!
Shortbread layer:
1/2c coconut flour
1/2c almond flour
1/4c coconut oil, melted
2tbs keto maple, warmed
Pinch of salt
Caramel layer:
1/2c almond butter (any will work!)
1/4c coconut oil, melted
3tbs keto maple, warmed
1tsp vanilla
Pinch of salt
Chocolate layer:
1/2c sugar free chocolate chips
1tbs coconut oil
Flakey salt to finish
Combine all ingredients for the shortbread and mix well. Press into a lined loaf tin or small sheet tray. Bake at 350 for 10-12 mins or until golden around the edges.
In a microwave safe bowl, combine almond butter, coconut oil and maple. Microwave for 30 second intervals until smooth, stirring each time. Add in the salt and vanilla. Once crust is baked and completely cool, add caramel and freeze.
While bars are in the freezer, melt the chocolate and coconut oil in 30 second intervals until melted. Pour over the bars. Sprinkle with flakey salt and let set in the freezer once more.
Once chocolate is hardened, slice bars with a sharp knife and enjoy!
Recipe by @RachaelsGoodEats
#insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet
🌟 Unlock the Secrets to Successful Low Carb/Ketogenic Living! 🌟
After THOUSANDS of clients and after being on a ketogenic journey myself, these are some of the top mistakes I’ve seen.
🚫 Avoid These 7 Common Mistakes That Lead to Weight Gain:
1️⃣ Hidden carbs: Beware of sneaky additives in processed foods!
2️⃣ Mindful portions: Don’t let calorie-dense foods sabotage your progress.
3️⃣ Too Much Dairy: Stop with the cheese, it’s not needed at every meal.
4️⃣ Too Much Added Fat: MCT in coffee, butter in smoothies - it adds up!
5️⃣ “Keto” Processed Foods: These ultra-processed foods won’t help you lose weight.
6️⃣ Hydration is key: Stay quenched with minerals to curb cravings and support overall health.
7️⃣ Move it, groove it: Boost your weight loss with regular physical activity
🌱 Ready to embark on your low carb/ketogenic journey? 💪
📩 Comment below the word “CALL” to set up a call about your NEXT STEPS ❤️
#insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet
After THOUSANDS of clients and after being on a ketogenic journey myself, these are some of the top mistakes I’ve seen.
🚫 Avoid These 7 Common Mistakes That Lead to Weight Gain:
1️⃣ Hidden carbs: Beware of sneaky additives in processed foods!
2️⃣ Mindful portions: Don’t let calorie-dense foods sabotage your progress.
3️⃣ Too Much Dairy: Stop with the cheese, it’s not needed at every meal.
4️⃣ Too Much Added Fat: MCT in coffee, butter in smoothies - it adds up!
5️⃣ “Keto” Processed Foods: These ultra-processed foods won’t help you lose weight.
6️⃣ Hydration is key: Stay quenched with minerals to curb cravings and support overall health.
7️⃣ Move it, groove it: Boost your weight loss with regular physical activity
🌱 Ready to embark on your low carb/ketogenic journey? 💪
📩 Comment below the word “CALL” to set up a call about your NEXT STEPS ❤️
#insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet
OAT MILK 🥵 who knew what this did to your SUGAR⁉️
It’s going to be a HARD PASS from me.
The other thing about oat milk, it’s often loaded with seed oils. Yuck.
Use coconut or cashew milk instead 😊.
Video is from @Jason Wittrock . He does great blood glucose experiments. 💪🏽
#insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet
It’s going to be a HARD PASS from me.
The other thing about oat milk, it’s often loaded with seed oils. Yuck.
Use coconut or cashew milk instead 😊.
Video is from @Jason Wittrock . He does great blood glucose experiments. 💪🏽
#insulinresistance #weightloss #bloodsugarbalance #womenshealth #inflammation #diabetes #pcosweightloss #bloodsugar #ketodiet