Fact or Fiction: Keto is an expensive diet. Spoiler alert: IT DOESN’T HAVE TO BE

One of the push backs against the keto diet that I frequently get is that it is too expensive! I understand how that notion can arise, especially when the images of keto food like bacon, broccoli, mushrooms, cheese, beef, heavy cream and so on come to mind. Here’s the thing: even the standard diet comprising the so-called “balanced meal” with carbohydrates, proteins, vegetables and fats can be expensive! It all boils down to what you choose to buy and consume, even on the keto diet. Continue reading Fact or Fiction: Keto is an expensive diet. Spoiler alert: IT DOESN’T HAVE TO BE

Keto Caribbean Christmas Dinner: YES we can!

Christmas day in the Caribbean is like Thanksgiving day in the USA: it is the biggest eating day on our calendar. It’s a time when families and friends typically come together and feast on extensive menus comprising old and new favourites. It is around this time of year that many people suspend diets and make allowances for what they will eat and drink all the while formulating those New Year resolutions that include promises to eat clean and work out. I will always say to each his own. But I’d also like to offer an alternative to the typical “stuff-my-face-on-everything-then-work-it-off-in-January” holiday eating stance. So what if I told you that you could still totally feast like a Queen (or King) at Christmas AND remain on track, perhaps even losing a pound or two in the process? That’s the beauty of this low-carb way of eating: it is 100% possible and doable!  Continue reading Keto Caribbean Christmas Dinner: YES we can!

Food: Medicine OR Weapon? *it’s complicated*

The subject of food and food choices is one that continues to fascinate.  There are whole TV channels dedicated to food. Culture and food are so closely intertwined and explorations into both have been the basis of some of the most interesting documentaries ever made; think Anthony Bourdain’s No Reservations and Parts Unknown. We need food to fuel our bodies and keep us alive. But food is more than a means to an end. What we eat, why we eat it and the traditions around these choices bring people together, help us to get to know each other, differentiate us and define us.

I have been on the keto diet for over 14 months now. I wanted to lose weight, and I knew that from past experience, the best way for me to lose weight was to drop carbs from my diet. Whenever I went low-carb, the pounds came off AND I felt more “aligned” within myself. I wasn’t sure why or how, but I knew that I was in a better place overall when I eschewed carbs. I started chronicling my own journey on Instagram. I decided to commit to this low-carb way of eating, but in order to make it sustainable, I knew it had to satisfy two conditions:

  1. I must never be hungry
  2. My food had to be delicious and satisfying.

I also figured that going public would be a great way to hold myself accountable. Continue reading Food: Medicine OR Weapon? *it’s complicated*

You don’t have to exercise, but you should. How to (easily) build a habit.

I’ve always done some form of exercise. Even more than 50 lbs ago last year, I used to get up and workout. But the saying “weight loss is 80% fork, 20% work” is certainly true for me. I was getting fatter and fatter even though I was working out. That being said, I knew that I was still doing something good for myself when I did work out. My mental and emotional health benefited. Exercise lifted my mood and cleaned the cobwebs out of my brain. I then changed my diet and went keto. The keto diet changed my life. The weight started coming off. And do you know what else happened? I actually wanted to exercise more. I was able to increase the intensity, frequency and consistency of my workouts. I know that exercise is an absolutely important part of any journey to wellness and living our best life ever. I still have to make that decision every night to get up before dawn the next day. I still have to push myself every workout. Here are my tips for people for whom making exercise a habit doesn’t come easy. Like me. Continue reading You don’t have to exercise, but you should. How to (easily) build a habit.

Could the keto diet be the answer to PCOS?

I have been chronicling my own journey on the keto diet over the last 14 months. The keto, short for ketogenic, diet is way of eating that reduced total carbohydrate intake per day to 20g of carbs or less and promotes the consumption of high levels of healthy fats and moderate amounts of protein. How that essentially looks in my own life is that I simply don’t eat sugar, flour, rice, pasta, starchy vegetables, potatoes, ground provisions, beans and fruit. I eat healthy fats such as full fat dairy products, coconut and olive oils, butter, avocados, nuts and animal fats. I eat loads of all green veggies. I’ve curated testimonials of people who’ve successfully controlled diabetes, high blood pressure and other conditions by switching to a keto diet too.

But did you know that for the millions of women living with it, that the keto diet may be the perfect response to PCOS? Continue reading Could the keto diet be the answer to PCOS?

Don’t Sabotage Your Keto Journey by Too Many Changes All at Once.

When most of us decide to embark on (yet another) weight loss program, we attack Day 1 of The Change with gusto! “I’m going keto! I’m going to lose weight and my life will change!” We go to the gym, we pack our salad for lunch, we come home energised and eat air pie and breeze pudding (ok maybe we eat another salad) and feel great! “I’m gonna do this (this time)!” we shout to all who’ll listen. Day 2 is a repeat of Day 1. Yippee! Day 5: Let’s skip the gym today. I’ve been good all week. And I’m totally going to have a slice of cheesecake today. Let’s call it a cheat day plus I’m sooo worth it. Two months later the scale hasn’t budged, your friends and family are gently teasing you about the grand announcements you made about turning your life around with weight loss and deep down you feel like a miserable failure even if you never say it aloud, and your self-esteem takes a battering. You’ve failed. Again. You’ll be fat forever. You’re weak. You’re greedy. You’re not disciplined enough. You lack willpower. Those are the LIES seeking to condemn you to an unhappy state. Continue reading Don’t Sabotage Your Keto Journey by Too Many Changes All at Once.

Jamaican Callaloo & Keto: Quiche and Beyond!

People tend to balk at the things that people on the keto diet do NOT eat. “No rice? No potato? I LOVE pasta! How will I manage without bread? I simply cannot give up my fruit!” My response to them is always the same: “And how is that working for you?” Radio silence. It’s plain crazy to want change and keep doing the same things. I also tell them that I choose to focus on what we can and do eat! There’s a whole new, colourful, exciting, delicious world out here in keto-land! One of the things I told myself when I started this keto journey over a year ago is that I’m going to treat this as an adventure and learn to make delicious low-carb dishes that utilize the local ingredients that I grew up with here in Jamaica. I am going to prove to myself and others that the keto diet is possible and sustainable right here in Jamaica and the wider Caribbean. I started documenting my journey on Instagram, to showcase my awesome food 🙂 and also as away of holding me accountable. Yup…can’t afford to quit publicly, right? Here’s how I use Jamaican callaloo to make keto dishes that even non-low carbers LOVE!

Continue reading Jamaican Callaloo & Keto: Quiche and Beyond!

Sabotaging your Keto Diet: Friday drinking and Sunday dinners.

Most people have no problem adhering to a healthy eating plan during the week. It is the weekend that sees them undoing all the good they did during the week. It’s understandable though. During the week most of us are on a set schedule with very little down time. So we get up, drop kids to school, go to work, work, pick up kids, head home, deal with our other job at home, rinse, repeat. We’re busy and so we eat set meals that we prepare and carry or order and we’re occupied with things other than eating. Did you get that? “We’re occupied with things other than eating.”  Boredom and inactivity and the absence of a plan lead to picking around and indulging and getting fat! Now I don’t know about you, but I HATE having my time wasted. I can’t imagine anything worse than making an effort all week, eating salads, exercising portion control, drinking up my water, consuming all the good fats and protein, pretending that carbs don’t even exist for goodness’ sake and then wiping out all that gain over two days. Ugh.

Continue reading Sabotaging your Keto Diet: Friday drinking and Sunday dinners.

Starting the Keto Diet: Tips for Success!

So you’ve seen the weight loss transformations. You’ve read the testimonials about improved overall health and quality of life. You’ve seen pictures of the food. You can’t believe this is real, but so many people can’t be wrong. You want to try it for yourself. You are ready to try keto! You want to start the ketogenic diet but you’re not quite sure where to start. I’ll share what I did and offer some tips to set you up for success once you think you want to go keto. Still not sure what keto is and isn’t? I break down the keto diet here. I address 15 of the toughest questions about keto that I’ve received, questions about fruit and keto, alcohol and keto, eating fat to lose fat and so on.

Continue reading Starting the Keto Diet: Tips for Success!

Keto, diabetes and cholesterol: Beyond weight loss.

What if I told you diabetes could be reversed without drugs? What if I told you cholesterol could come down without drugs? Well there are living, breathing examples on the planet where this has happened. And it hasn’t happened at the expense of their general well-being and feelings of being satisfied either. Eschew all thoughts of strict, painful eating regimes where you are relegated to bowls of undressed lettuce leaves and gallons of almond milk (I happen to like lettuce and almond milk, but I like them with my steak and cheese and coffee and butter). These people are adherents to the keto (short for ketogenic) diet and not only have they have lost weight, but they’ve had some pretty awesome changes in other areas of their lives. Serious chronic illnesses have totally disappeared in some instances!

Continue reading Keto, diabetes and cholesterol: Beyond weight loss.