Network Marketing BLOG with information on the Keto Lifestyle, Pruvit, and network marketing training.

Avoid These Common Mistakes on Your Keto Diet

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Three common mistakes to watch out for on the Keto diet

The Keto Diet involves long spells on extremely low, (typically less than 50g per day), to virtually no daily carbs as well as increasing your fats to the point where they can make up as much as 65% of your daily macronutrients intake. The idea behind this is to get your body into what’s called a, “State of Ketosis”, meaning the body becomes more inclined to use fat for energy – and research suggests it does just this. Exhausting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being fit and healthy.

With no prior experience, though, you are more than likely to make some mistakes when you start out, and these mistakes can end up sabotaging your expectations of getting your body in a good shape. Here are three common mistakes keto dieters make that you must avoid so your diet doesn’t end in a failure.

Not eating enough salt

One of the most common mistakes people following the keto diet make is not consuming enough salt. While in ketosis, your kidneys excrete a large amount of sodium into the urine, so it’s important that you consume more than the recommended 2,300 mg of sodium per day. Not doing so can trigger symptoms like headaches, fatigue, and constipation.

Not eating enough vegetables

Keto Diet – Eat Vegetables

In your pursuit of keto you may obsess over macronutrient numbers and sacrificing nutrient density, but that doesn’t mean you have to refrain from all vegetables. Doing so is a rookie mistake and can lead to various health complications. Vegetables like celery, spinach, asparagus, avocado, zucchini, cauliflower, cucumber, cabbage, broccoli, and kale are a healthy centerpiece for a keto diet as they provide vital micronutrients and antioxidants, play a central part in supporting a healthy intestinal microbiome, and stimulate minimal insulin production. Mom was right after all, don’t skip your veggies!

Not exercising

Of course, keto is not a crash diet, a quick fix or a magic pill but most keto dieters don’t seem to understand that. Following a keto diet can improve your health but more importantly Living the Keto Lifestyle is where you need to be headed. Don’t workout when you find time, MAKE it a point to put aside some time to work out. Be disciplined and make it a habit. Combining your keto diet with a healthy lifestyle is only going to give you the absolute best results and help you feel better, look better, and live better!

If you have chosen keto as the first step to improving your long-term health, more power to you. It can change your life! Just make sure you avoid these common mistakes which often derail most keto dieters and lead them to give up way too soon.

9 Health Benefits of a Keto Diet

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Since 2002, dozens of studies have been conducted on low-carb diets and have exposed a number of health benefits. Here are nine scientifically proven health benefits of following a low-carb Ketogenic diet:

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Pumpkin Spice Donut Holes

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Keto Recipe: Pumpkin Spice Donut Holes

This time of year it’s all about Pumpkin Spice and everything nice, from Coffee to Pie. How about finding one that is healthy, and keto-friendly with all that great, spicy flavor? Make them for a great on the go snacks, or breakfast on the go.

Ingredients:

2 1/2 cups Almond flour
1/3 cup Erythritol
2 tsp baking powder
1 tsp Cinnamon
1/2 tsp. Nutmeg
1/2 tsp. Cloves
1/2 tsp. Ginger
1/2 tsp Sea salt
1/4 cup Butter, melted
1/4 cup Unsweetened almond milk
2 large Eggs
1/2 tsp Vanilla extract

 

Cinnamon Sugar Coating Ingredients:

6 tbsp unsalted melted butter
1/2 c granulated swerve
1 1/2 tbsp ground cinnamon
Powered swerve for dusting

Instructions:

1. In a large bowl, stir together the almond flour, erythritol, baking powder, cinnamon, nutmeg, cloves, ginger and sea salt.
2. In a separate small bowl, whisk together the 1/4 c melted butter, almond milk, eggs, and vanilla extract.
3. Add wet mixture into the dry mixture. Stir to combine.
4. Form dough into 1” balls and place on baking sheet lined with parchment paper.
5. Bake at 350F degrees for 11-13 minutes, or until a toothpick inserted into the donut hole comes out clean.
6. Let cool for five minutes.
7. Add the melted butter to a small bowl.
8. Add the cinnamon and sugar substitute to a separate bowl and mix together well.
9. Take each donut hole and dunk it into the melted butter, making sure it is fully coated.
10. Then dip it into the cinnamon and sugar substitute mixture, making sure to coat well.
11. Dust with powered swerve.

 

Makes 16 donut holes. Per 1 donut hole: 16.4g Fat, 4.5g Protein, 2g Net Carbs, 173 calories

Fight Inflammation with Keto

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Anti-Inflammatory Effects of a Ketogenic Diet

Many are aware that Ketogenic diets offer a ton of health benefits, but one that’s often missed are the anti-inflammatory effects.  A recent study was published which looked at the potential mechanisms underlying the specific anti-inflammatory properties of ketosis and found that a good Keto diet may in fact fight inflammation in the body.

A Ketogenic Diet may fight diseases caused by inflammation: new answers from a science-based study

(The snippet below is from an article on Keto Lifestyle)

Adopting a low-carb ketogenic diet will induce the state of ketosis, in which most of the body’s energy supply comes from ketone bodies in the blood, rather than from blood glucose or sugar. However, the role of ketones bodies in the regulation of the immune system is largely unknown. This is critically important because excess inflammation has been shown to be involved in the development of major diseases, such as cancer, heart disease, Alzheimer’s disease, diabetes, obesity, Parkinson’s disease and inflammatory bowel diseases. The purpose of this article is to explain a recent groundbreaking study that examined whether ketone bodies, specifically β-hydroxybutyrate, can reduce the severity of inflammation in the immune system.

Read the entire article at The Keto Lifestyle.

Keto – A Beginner’s Guide to Macros

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The Ketogenic diet- A beginner’s guide to macros

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body to burn fats for fuel rather than carbohydrates. This increases fat burning, reduces hunger and more. It works great for people of all ages and experience, and that’s why so many people are adopting the Keto Lifestyle.

So you that you know the ‘why’, maybe you want to understand the ‘how’ a little bit better. You can get sample Keto Diets and Recipes all over the place, including those right here on our website, but it will help you to understand Macros so you can build your own and make adjustments that will work for you. Below is a quick primer on macros:

Macros, or macronutrients, are food components that fuel our body. They include carbohydrates, protein, and fat.

Carbohydrates

Unlike proteins and fats, carbohydrates are not an essential nutrient. In fact, your body may actually benefit from carb restriction. See, carbohydrates are instrumental in numerous metabolic diseases as well as obesity and have also been linked to dangerous conditions like cancer and cardiovascular disease. For that reason, it is important for you to identify what foods are low in carbs and which ones to abstain from.

Proteins

Protein is an essential macronutrient that your body needs to build and repair tissue. Protein deficiency can result in fatigue, dizziness, weight loss and stunted growth. So, when on a keto diet, you need to consume moderate amounts of protein to stay healthy. Keep in mind that your protein intake is dependent on your activity levels: the more active you are, the more protein your body will need.

Fats

We have all heard that fat is unhealthy but is that really the case? As it turns out, it is not! Fat is an essential nutrient your body needs for energy, growth and development, absorbing certain micronutrients like Vitamins A, D, E, K, and carotenoids, providing protective cushioning for the organs and maintaining cell membranes. If you are well limiting your carbs intake and consuming moderate amounts of protein, then the rest of your dietary requirements will naturally be met with fat.

How to calculate your ideal keto macro ratio?

If you fail to hit your macro targets, the chances of your body reaching ketosis will be very slim. Therefore, it is crucial that you correctly calculate your keto macros and maintain an ideal ratio. There are a number of simple and precise online calculators based on a standard keto diet that will definitely help you do just that. All you need to do is input your data, define your goals and view your results.

When following a ketogenic diet, carbs are typically reduced to under 50 grams per day, though stricter and looser versions of the diet exist. Fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake. Proteins should account for around 20% of energy needs, while carbs are usually restricted to 5%. This carb reduction forces your body to rely on fats for its main energy source instead of glucose, which gets us to… ketosis. While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. This is the goal. This helps you stay leaner, healthier, have more energy, and even fight off diabetes and other health conditions.

Mayan Mocha Ice Kreme Coffee

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Keto Recipe: Mayan Mocha Ice Kreme Coffee

Give me a coffee recipe and it’s a winner. Give me a coffee recipe with ice cream…and we’re friends forever!  Check out this incredible Pruvit Keto recipe for a healthy, Keto-approved, snack! Don’t let anyone tell you that the Keto Diet is hard! You can make it so much easier and focus on enjoying the Keto Lifestyle instead of worrying about what you’re eating!

KETO//KREME® Mayan Mocha Coffee Ice Cream

Ingredients:

1 13.5-ounce can full fat coconut milk
1/2 cup of xylitol erythritol
1/4 teaspoon kosher salt
1/4 teaspoon xanthan gum
2 cups of heavy whipping cream
1 package of Mayan Mocha Keto Kreme
1/2 cup chopped Coffee beans
2 tablespoons of vanilla extract

Instructions:

1. Add coconut milk, sweetener, coffee beans and salt to a saucepan
2. Whisk until smooth.
3. Simmer over medium heat for 30 minutes to infuse the milk.
4. Strain into a bowl,
5. Sprinkle xanthan gum and stir
6. Place a layer of plastic wrap directly on top of the mixture and allow to cool completely.
8. Add heavy whipping and KETO//KREME® Mayan Mocha to chilled mixture
9. Whip until thick (but still pourable)
10. Mix in vanilla extract
11. Place ice cream in a sealable container and freeze until frozen (4-6 hours)
-You can still use your ice cream machine if you wish (roughly 15 minutes to churn).
12. Take ice cream out of freezer 10-20 minutes before serving.

Living the Keto Lifestyle

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Deciding To Live The Ketogenic Lifestyle? Be ready to change your life…for the better! The Ketogenic Diet isn’t just a diet, it’s about a lifestyle.

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Improve Your Leadership Skills

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How To Improve Your Leadership Skills

Six easy ways to improve your leadership skills

In Network Marketing, it is your responsibility to lead your team. If you want to build a massive team of leaders you need to set an example, and help each person reach their own potential in the business. Reality for many is that this is easier said than done for those who don’t feel they were born a strong leader. The good news is that you can improve your leadership qualities by understanding what top leaders do. Below are six tips you can focus on to help train or reinforce your leadership skills:

  • Know Your Leadership Style
    What are your strengths? What are your core values? What are the key features of your leadership style? Understanding your current leadership style is vital because it helps you recognize the areas where you can improve.
  • Communicate Effectively
    Among the most valued strengths of an excellent leader is to be attentive and communicate clearly. The best leaders always express genuine consideration and concern for their team – both verbally and non-verbally. By keeping communication channels open, you can ensure that your team members feel free to participate in the business activities and are recognized for their achievements.
  • Integrity
    Quality of integrity is perhaps one of the most essential and admired traits of a leader. Leaders who always walk the talk are considered to be dependable, righteous, honest, and responsible by their teammates, superiors and even the public.
  • Be a Role Model
    Perfect influence is another core element of leadership. Leaders exhibit the traits, qualities, and behaviors that they inspire in their followers. As a result, team members respect these leaders and work to match their qualities. Promise your team that no matter how hard they work, you will work harder.
  • Offer Rewards and Recognition
    Everyone is aware of the fact that happy workers are typically more efficient. You can encourage your teammates to feel happier and more respected by offering them your gratitude, assisting them and rewarding their successful efforts. Some of these approaches entail listening with undivided attention, offering praise and appreciating people for their work. Be genuine and thank them openly!
  • Clear Vision
    A charismatic leader always starts with clear perspective. Have a clear vision of the situation. The most common skill of leaders is that they have a coherent vision to look at the big picture. A leader can contemplate 2-5 years into the future and project positively where they want to take the company, how they want to take and how it will look like when they get there.

These were just six easy ways of building up your leadership qualities. Leadership skills may not come naturally to everyone, but everyone can learn to be a more effective manager. To take your leadership role to the next level and build a massive, effective team, you must continue to constantly work on leadership and personal development.

Leadership Interview with John Maxwell

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A dream came true for me when I was invited to interview John Maxwell on stage and to be a part of a private mentoring group!

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