Random Thoughts: Keto in your Cafe

Visions of lunchroom ladies and other classic cafeteria cliches are something that I've worked a majority of my career to overcome. Part of this is the reason why I have such a disdain for meatloaf, sloppy joes, shepherds pie, or many of the quintessential cafeteria dishes.  With the world growing more health conscious the past ten years, healthy variety and quality in lunchrooms in business/industries and healthcare have seen a recent uptick.  In the past ten years,  I've watched burgers and pizza go from being the number one stations, to Salad and Deli bar.

Even with more healthy options available,  It's still hard for us Ketoians to find things that meet our needs.  Thankfully, customization is at your fingertips in our workplace cafeterias.  Let's talk some options.

Breakfast.

Breakfast is probably the easiest meal to stay keto.  Bacon, sausage, and eggs are staples on every breakfast line.  My go to:  2 eggs over medium, cooked in butter - not spray - with shredded cheese, and two slices of bacon.

The key to upping your keto-breakfast game, is to befriend your cafeteria workers.  A real treat is where you can find one that offers a Made-to-order omelet or grill station.  In our cafe, Taco Thursdays are huge.  Where there's taco's, there's guacamole.  Ideally we would make our guac from scratch -  it's easy enough to do -  however we also offer it daily on our made-to-order deli station -  So we use Holy Guacamole.  It's a quality product, that I even use at home.  I sometimes get an omelette made with this as the filling, with a bit of salsa and pepper jack cheese.  You're only limited by your creativity at this point.  Talk to your cafeteria workers.  Between the cooks and the cashiers - They will get you what you want.  A surprising tidbit about Eggs in most corporate cafeterias that are managed by the large companies - most of us have implemented a cage free egg program - so the whole eggs are definitely the way to go.

Lunch

Once we move past breakfast,  Lunch can be a bit trickier.  Salads get boring -  and not to mention a satiating salad can easily break the bank when it comes to counting carbs.  No matter which station you choose,  there will be an option for you. 

Deli Stations: I do one of two things at the Deli.  I either go the way of Jimmy John's and create my own Unwich, with a couple of slices of leaf lettuce.  I personally prefer Italian toppings such as Salami and Pepperoni.  I try to stay away from Ham due to the extra sugar.  I'm not very picky about my dressing -  Italian, sometimes a bit of Caesar -  either way,  not a lot of it.  a couple of slices of provolone cheese, some red onion, banana peppers, black olives, and I'm good to go.  If that doesn't sound appealing to me,  I will go the route of a meat and cheese tray -  An order of salami, a couple of slices of provolone, a handful of pickles, olives, and maybe some whole grain mustard - and I have my own meat and cheese tray.  

Grill Stations:  At grills these days,  Chicken Breast is king.  There's not enough fat in chicken breast for my liking -  plus boneless skinless chicken breast is crammed down our throats these days; so I go with a burger.  I'm fortunate enough to work at a place where the burger is a blended patty of Brisket, Chuck and Short Rib.  It's a great product.  I get a couple of slices of bacon, a few jalapenos, a slice of cheddar, and a slice of pepper jack.  Some variation of burger is really all I recommend.  If you're looking to up your protein -  maybe go for a chicken breast -  but a burger would be your best bet. 

Most grills offer a grilled vegetable as an alternative to french fries as well.  We use Squash, Zucchini, Red Peppers, and Broccoli in our blend.  Just watch out for people trying to sneak carrots in on you if you go this route. 

Exhibition Station:  Be suspicious of your vegetable choices here -  stick with the zucchini, broccoli, spinach, and a small amount of peppers and onions.  This goes for your Indian, Asian, and Italian sautes.  Don't trust the sauces -  Any of them.  If I'm having a saute, I just hit the top of my meal when it's finished with a bit of Sriracha - and that's my sauce.  If it's a taco day -  meat, cheese, a bit of lettuce, some pico de gallo, a bit of sour cream, and guacamole.  Hard to go wrong there. Don't make the mistake of  thinking tortillas, rice, or beans are low carb -  It's a trap.  Sometimes we offer a barbecue station on Fridays.  We offer pulled chicken, smoked brisket, pulled pork.  When we have this -  I only choose the brisket - and have only the brisket..  Everything else is loaded with sugar.  We smoke the pork in house, and it's rubbed with brown sugar and cajun seasoning..  It's delicious.  I just say no.

Grab-and-Go

Snacks:  With overnight cashiering becoming more prevalent in cafeterias,  snack item sales have grown exponentially.  Some good options we have.  Quest Bars.  I'm a fan of quest bars.  I don't have them every day - but when my sweet tooth is calling -  a blueberry or raspberry quest bar, and a glass of almond milk hits the spot.  Some other good choices include flavored almonds (we have wasabi and smokehouse), beef jerky, salami and cheddar cups, and hard boiled eggs.  

These are just a few options that I tend to rely on during the week.  Remember that you can customize anything - and don't be afraid to ask questions.  Positive feedback is worth the world to your kitchen staff -  Let them know any requests you have, and they will go above and beyond to make it happen.

What are some of your favorite Keto options from your cafe?  Let's talk about it in the comment section.

Thanks for reading, and I'll see you Sunday!

   

Garlic Seared Pork with Oven Roasted Vegetables

Garlic Seared Pork 

with Oven Roasted Vegetables

Guys and Gals, this meal to me is what it's all about.  A simple, three component meal, that doesn't leave you with the feeling that something's missing when you finish.

I'm a big fan of the flavor and versatility of the other white meat - but I can't say I'm the biggest fan of traditional pork loin.  I've seen this product take a dry, almost chalky form by many a cook.  Thankfully not all portions of the loin are created equal.

If you over cook traditional pork loin, or tenderloin for that matter (and by overcooking I mean past 145F) it can be underwhelming and dry.  In most supermarkets these days,  you will find a pre-packaged (and sometimes misleading) cut of meat dubbed a pork sirloin roast.  This is essentially the darker, fatty end of the pork loin.  This cut is far superior in flavor than it's often anemic brethren.  It is also a bit more (although not fully) forgiving to temperature.  Most importantly for us Ketoians, is also higher in fat.

This recipe makes five preps, and will be ready in roughly an hour and a half. 

This is what you'll need for the pork

• Pork sirloin/roast..........2#
• Olive oil.......................1 tbsp
• Chopped garlic............1 tsp
• Italian season...............2 tsp
• Kosher salt...................1 tsp
• Cumin..........................1 tsp
• Homemade Stock.........1 1/2 C
• Butter............................2 tbsp (later)

How to make the pork...

Begin by preheating your oven to 400F, and putting a cast iron skillet on medium heat.

While your oven is preheating,  in a large glass bowl add your pork and coat with your chopped garlic.  Combine your spices in a small bowl, and coat the roast.

Once your skillet is hot, add your oil.  Once you see slight ripples forming on the surface of the olive oil,  add your roast.  If you have a cast iron press in your kitchen, this would be a great time to use it.  I didn't have one, and didn't get the level of sear I was expecting - This could very well be due to my impatience.  Be patient, but don't burn your garlic.  Sear for a few minutes, then turn and repeat.  (no need in searing all sides,  just one flip will suffice.

Add your stock to the pan, and toss it in the oven.

It's important that you use either homemade stock, or a high quality jarred or frozen version.  As I discussed last week in the Random Thoughts: Bone Broth article, you'll need something high in collagen.  Those boxed "stocks"  just don't have it.  We're going to reduce this sauce to make a hearty and glorious glaze for the pork -  Boxed stock will leave you with a salty, watery mess.  

Cook the roast until it hits an internal temperature of 140F in the thickest part of the roast.  Place the roast on a cutting board or plate, and cover with foil -  To be continued.

Take the skillet that has the remaining stock, and place on medium high heat to reduce.  While the stock is reducing, let's turn our attention to the vegetables. First - crank your oven up to 450.

What you'll need for the vegetables...

• Green beans, whole - fresh..... 12 oz
• White mushrooms, quartered...12 oz
• Red pepper, batons...................1 large
• Olive oil....................................2 tbsp
• Garlic, chopped.........................1 tsp
• Kosher salt................................3/4 tsp
• Black pepper..............................1/4 tsp

Let's stop here for a second and briefly discuss batons.  Batons, which are short for the french term batonnet ("tiny sticks"), are a larger version of the knife cut we call a julienne.  a julienne is traditionally 1/8"x1/8" x 1 to 2" (although I've been in some kitchens where it's finer than that, and is the starting point of your brunoise cut -  which is 1/16"x1/16"x1/16")..  A baton is traditionally 1/4"x1/4"x2"...  None of that's important for this prep -  what is important is that you cut your peppers thick enough to tolerate the blazing furnace it's about to be engulfed in..  Back to the vegetables.

Combine all listed ingredients above in a large mixing bowl, and evenly distribute on a sheet pan -  lined with foil or parchment if you must -  set your timer for 9 minutes and toss them in the oven.  when you pull them, your vegetables will still have a slight crunch - well, all but the mushrooms anyway.  Set the vegetables aside

By this point, your sauce should be the appropriate consistency.  What you're going for here is when you can coat the back of a spoon with your sauce,  this is perfect.  Reduce any further, and you'll find you'll be plating globs of sauce on top of your p

ork instead of this beautiful glaze. Add your 2 tbsp of butter that was listed previously, and whisk until homogeneous.  

After you slice your pork in 1/4" to 1/2" slices, It's time to grab your meal prep containers.  

For the first layer, evenly distribute your roasted vegetables. Shingle with your slices of pork.  To properly portion, you can do this one of two ways.  The most accurate way would be taring out a plate on your kitchen scale,  weighing all of your pork on said plate, and dividing that weight by five -  plating that amount on each prep.  They way I do it however, is ensure each slice is relatively the same, and divide the number of slices by five - and plate.  Using a teaspoon, take your glace and spoon evenly over the top of the pork.  I use a tablespoon -  this allows me to hit all five containers, and starting over until I run out of stock.  I ended up with one ounce of sauce per steak, but this was due to the collagen level of my stock, and how much it had reduced -  yours will vary. 

There you have it, a simplistic take on a home style dinner - meal prep style.  Nutritionally, this meal hovers right around 400 calories, with 21.7g of fat, 35.4g of protein, and 7 net carbs.  I'd say that carb number is pretty good, considering how many vegetables you're getting in this meal, and a welcome break from cauliflower and zucchini (as much as I love them.)

In the next upcoming recipes, I'm going to really work at bumping up the fat, and lowering the protein - these meals have been delicious and low carb, which is great -  but it's time to up the fat.  Thanks for reading, and if you have any ingredient suggestions, let me know in the comments below.  I would love to hear from you guys. 

See you Friday!

Random Thoughts: It's not a religion.

Welcome to 2018 everyone! 

I'm sure most of you are on fire for the new year.  You have your resolutions in place,  you plan on killing it at the gym, and dial your diet in.  You may even be here looking for another shot of encouragement to help you steer clear of those dreaded temptations. 

This is not that post.

I came here fully intending on making today's Random Thoughts be a meal prep container review (I have some very strong opinions on this topic)  but as I'm writing,  this is really what's on my  mind;  and that's what this segment is all about: Random thoughts and topics for us to share our life experiences to help and encourage one another on our journey.

Today is New Year's Day.   While I'm a resident of the Midwest,  I'm a Georgia boy at heart - and by birth.  For as many years as I can remember,  my family has had a New Year's Staple:  Collard greens, black eyed peas, and cornbread (Which I layer in a bowl, and lattice with ketchup!)

Today I had some friends over -  we had a nice afternoon,  a few beverages, and a big steamy, spicy bowl of about 60 net carbs. 

Today wasn't a cheat day, and this wasn't a cheat meal.

I'm a human,  I can choose to eat what I wish.  Today I chose to eat multiple times the carbs I typically eat in a day.  There's no reason to feel guilty.  Does my body enjoy it?  Not at all.  In fact, I just had to take two ibuprofen (which I never take) to ease this headache I've had all afternoon.  Was it a set back?  Well - depends on how you look at it..  Did it "knock me out of ketosis?"  I'm sure.  I'm drinking exogenous ketones, so I know I have ketones in my system still - but with this amount of carbs,  I'm sure I'm not in ketosis.  But it's not a set back,  tomorrow I'll start off my day with my bacon, eggs, spinach, and cheese - or perhaps a bullet proof coffee, smash my macros, and take control of my day. 

My diet doesn't control me, or who I am -  I control it.

I don't believe in cheat days, or meals..  I eat what I want, to feel how I want.  I choose not to eat carbs because my body is more efficient without them.  If I wanted a slice of the Nutella ganache covered chocolate cheesecake that I made for my friends;  I would have eaten it -  I thankfully did not. 

Maybe this holiday season -  You did:  You had that 800 calorie slice of rich chocolate goodness:  and loved it.  If you did, don't beat yourself up about it.  You're a human, with desires.  It's all about goals.  If your goal is to feel your best -  you'll fall right back in line and keep on smashing your goals. 

We are driving a ship, not a race car -  we veer off course now and again;  but to reach our preferred destination, we have to stay on course.

That being said:  2018 It's on.  My goal is  <20G Net cabs for the month of January, and February I want <20G total carbs to evaluate how my body reacts.  If I tolerate it well, I may even go 10G Total carbs, and eventually try 0..

I can't tell you what your body wants, and I sure can't tell you what it needs:  Neither can anyone else.  Your body will tell you that,  we just have to quieten the noise sometimes so we can listen.

So here's to our 2018 ambitions.  Define specific goals and parameters, and nail down how we're going to accomplish it.  Measurable Goals, Specified Actions.  Comment below on your goals for 2018.  Also I would love some requests from you guys,  what's some meal prep ideas you would like to see?

We would also like to give a shout out to those of you who are interacting with us on Twitter @ketotogo1  and instagram @myketotogo  If you have not followed us yet,  shoot over and follow me and give us a shout.

As always, thanks for reading, and I'll see you Wednesday!

Lemon Rosemary Chicken

Lemon Rosemary Chicken

This week my little slice of the Midwest is blanketed in about 7 inches of the fluffiest snow I've ever seen.  Being a Georgia Boy at heart,  we couldn't resist the urge to brave the elements and take the girls out and play..  Brr!  Winter is definitely here.  Culinarily speaking, nothing yells winter to me like rosemary and citrus. 

This recipe serves 5, and takes around 30 minutes start to finish.

After breaking down a few whole birds this weekend (See this week's Random Thoughts), I have some chicken to cook.

For plating purposes,  let's start with the side:  Creamed Spinach

What you will need for the spinach...

• Baby Spinach...........................10 oz
• Heavy Cream............................4 oz
• Cream Cheese...........................4 oz
• Parmesan, grated.......................4 oz
• Kosher Salt................................1/2 tsp
• Garlic Powder............................1 tsp

 
What you will need for the chicken..

• Chicken Breast, 5 oz.................5 ea
• Rosemary, chopped fine...........1 tsp
• Lemon Zest...............................1 tsp
• Kosher Salt...............................1 tsp
• Garlic Powder...........................1/2 tsp
• Avocado Oil.............................1 tbsp.

How' it's done...

This is a tale of two skillets -  but first, set your oven to 350F.

Skillet 1.  Largest one you have, preheated medium low - to medium.

Add your heavy cream, and once it starts to bubble around the edges,  add your cream cheese.  (cutting your cheese into blocks helps with this step; as well as having it softened.)  Using a whisk,  or I'm a nut for a good ole' wooden spoon,  fully incorporate cream cheese with heavy cream..  It's going to look a little thicker than you think it should, but that's okay.  Incorporate fully, then add the salt and garlic powder.

Once you have that together,  throw in your spinach and things will come together quickly.  If you don't have enough room in your skillet for all the spinach at once;  add it in batches till it all wilts down.  You don't want to kill the spinach here;  Just til it wilts slightly.  Once wilted, grab a 1/4 cup measuring cup and 5 food prep containers.  Evenly distribute spinach into the containers using the 2 oz cups.  Grab a teaspoon and evenly distribute any remaining cream sauce into the container as well..  It should be relatively saucy.  This is a good thing for reheating.






Skillet 2.  Combine your spices in a bowl -  I added my zest an rosemary together and chopped them at the same time.  This will be a super fragrant spice rub.  Place your chicken on a sheet pan, and liberally season with the spice mixture.  Flip, repeat.

Have a hot skillet - medium to medium high -  ready to rock.  Add your avocado oil, and once you see the glisten of the oil;  you're ready to add the chicken.

Once you add the chicken to the skillet; Let it be!  You want to get a good sear, and you won't achieve that by moving it around.  Flip around the two minute mark, and repeat for another two.  After that, throw it in the oven. You'll want to cook your chicken breast till it reaches an internal temperature of 160F, and let carry over to 165F. 

Once finished, place on top of your spinach and you're good to go!  Lemon Rosemary Chicken with Creamed Spinach.


Nutritional speaking, this is exactly what I'm looking for calorically.  just over 400 calories.  The only downside to this dish is the abundance of protein due to the chicken breast.  If you're looking to up the fat, you could substitute boneless chicken thigh, and leave the skin on and this would be phenomenal.  I was using what I had on hand (hence me always using garlic powder instead of using fresh garlic.  Use what you have!) 



Thanks for reading everyone,  See you tomorrow.










 

Random Thoughts: Bone Broth

Bone Broth.  Stock.  Whatever you call it.  It's essential.  It's delicious.  If you buy it;  It's expensive..

Especially for a collagen rich broth worthy of reducing (e.g. that frozen bagged stuff in the paleo section at that big blue store down the road).   The term bone broth is super hot right now;  but it's a little misleading.

• Broth:  liquid byproduct of slow simmering meat, vegetables, and herbs. 
• Stock:  liquid byproduct of simmering bones, vegetables, and herbs overnight (or longer)  in water.

Occasionally when I'm looking for a quick weeknight meal, and I'm in that in-between period between meal preps, we will go by the local grocery place and pick up a rotisserie chicken..  I'll break down the bird, and throw the carcass in a bag in the freezer with intentions of making stock.

A friend of mine scored a phenomenal find at the local grocery store this week:  Whole chickens for a little over a buck each!  She asked how many she should pick up;  I told her, "All, please."  She brought me three young fryer chickens. Score.

The results were:  Twelve 5 oz boneless skinless chicken breast,  12 wings (sectioned), Six leg quarters which I shredded the meat, and three carcasses.  For three bucks.  I'm still pretty pumped about it.

Essentially there's two types of stock:  fond blanc (white stock) -  fond brun (brown stock)

With the deeper flavor, I always go with the brown stock, which requires roasting your bones.

I took my bones and carcasses and drizzled with avocado oil, hit it with a little salt and pepper, and roasted them for 30 minutes at 450F.  Throw them in your largest stock pot.  Deglaze the sheet pan, and pour that in over the bones.

I rough cut three onions, and a couple of stalks of celery, and add them to the party.  throw a couple of bay leaves, a few peppercorns, whatever herb remnants I have on hand (except for cilantro.  I love cilantro, but it has it's place.)  parsley, rosemary (in moderation), thyme, oregano -  all good choices.. I typically use stock as a place to burn out random ingredients I have on hand - when they make sense..  Leeks, onion, celery, (I would use carrots, but being keto we typically don't have those on hand.)

I know you've been at the store and seen the packs of chicken feet and thought, who on Earth uses these?  This is what it's for.  They're super rich in collagen and make a great addition to your stock.  treat them just as you would your bones.

After all the ingredients are in the pot, I cover the bones at least an inch with ice water, bring it to simmer and let it go overnight, covered.  Starting with ice water is something I've always done.  Bringing the ice water to a boil extracts more collagen from the bones and makes a richer stock. 

Take a fine mesh strainer, strain into a couple of shallow pans, and cool..  If you have an ice-wand this would be a great time to use it.  If not, just make sure you don't pour all of your hot stock in one large pot to cool.. 

I portion half of my stock in quarts, and the other half in pints so I can use in smaller batches for recipes.
 
I didn't intend this to be a recipe for stock -  Just a discussion into my process, and to emphasize look for that deal when shopping after the Holidays!  I'll post a formal recipe of my process when I make my next batch, complete with pictures and a printable recipe.

For those of you who make your own bone broth -  how does your process differ?
Do you ever reduce it for sauces?  Would love to hear from you.

Thanks for reading;  See you Sunday!

Chimichurri Flank Steak

Chimichurri Flank Steak

Chimichurri is a South American marinade or condiment made from a variety of herbs.  I've experimented a lot with it over the years, and have found this recipe to be my favorite.  I prefer it to be a salsa or topping rather than a marinade due to the off-putting presentation of the green marinated beef.  The strong flavor of the sauce lends itself well to the smokiness of the rub so the extra time to marinade is not needed.



What you will need:
For the steak.. 

• Flank Steak             2 #
• Chili Powder           1 tsp
• Cumin                     1 tsp
• Smoked Paprika      1 tsp
• Kosher Salt              2 tsp
• black pepper         1/2 tsp
• Avocado Oil             1 tbsp

For the "rice"...

• Cauliflower             (1 head)
• Avocado Oil             1 tsp
• Salt                           1 tsp
• Onion, fine diced     2 oz
• chopped garlic          1 tsp
• Water (or stock)        1 C

For the Chimichurri

• Chopped Cilantro     2 C
• Lemon Juice             1 oz
• Lime Juice                1 oz
• Olive Oil                   4 oz
• Chopped Garlic        1 tbsp
• Salt                            1 tsp
• Red Pepper Flake      1 tsp
• Dried Oregano           1 tsp

How it's done..

Preheat your oven to 350, and set a cast iron skillet to medium high heat.

Combine the Chili, Cumin, Salt, Pepper, and Paprika in a bowl.  I find a huge difference between regular paprika and smoked..  I'm a huge fan of Smoked,  my wife - not so much.  If you find the smokiness a bit too invasive,  feel free to use regular paprika.  Liberally coat both sides of the flank.

Add your avocado oil to the skillet.  Avocado oil is great for this application due to it's relatively high smoke point (500 degrees) that prevents the oil from breaking down and burning.   Add the flank to the smoking skillet.

While your flank is searing (about 2 minutes per side, then finish in the oven)  turn your attention to your cauliflower.  Break or cut the cauliflower into small pieces, ideally quarter sized.  When you have the stem removed, and you're left with a bowl of small florets, place in batches into your food processor and process on high.  Only fill your processor half way so as to not over process the cauliflower.  You want it small pieces; but not couscous small..  that's another recipe.  

Be sure to keep an eye on your flank -  Time varies, but what you're looking for is an internal temperature of 135 degrees F (125 for medium rare,  145 for medium well..  trust me, it will carry over to the appropriate temperature.)  Once you hit the temperature you're aiming for, pull it out of the oven and allow it to rest for at least 15 minutes while you finish the rice and sauce.

In a wok or large skillet on medium high heat -  add 1 tsp avocado oil, and sautee onions.  You're looking for soft and fragrant.  Add your garlic and sautee for another minute, then add your cauliflower and salt.  After I incorporate my onions and garlic into my cauliflower;  I let it sit for about 20 seconds just to build the heat back in the pan -  then I add the water (or stock) and throw a lid on it.  This will steam the cauliflower without overcooking it.  At this point I take it off the heat, and leave it covered until I'm ready to plate -  almost like couscous.

Grab your food processor that you just cleaned from making your rice (of course you didn't just leave it dirty on the counter)  and add the olive oil for the chimichurri.  After the oil is in; add the cilantro, then pour the remaining ingredients on top.  Process on high until it's a chunky sauce like consistency.  It should be thick.

Slice your flank (in half long ways, then against the grain in thin strips at an angle)  The thinner you slice these, the better the result (within reason -  You want between 1/8" and 1/4" slices)  After that; you're ready to assemble.

In 6 microwaveable containers, start with 1/2 C packed rice;  right in the middle.   Divide your Flank up directly on top and press down slightly.  Finish plating with the Sauce, right on top.  It's okay -  Food should touch.

The intense flavors of this dish -  the acidity of the lemons and limes -  the kick from the cilantro and red pepper flake -  make this a go-to for me.  The Macros are a little high on the protein for me to eat more than once a week -  so you'll have to watch what other meals you pair it with.  The good thing about this meal is how filling it is for just shy of 500 calories

.

I hope you had fun reading this with me; and I hope you have more fun in  your kitchen.  Be sure to send me some pictures;  I'd love to see your guys' take.

See you Friday.

First!

Welcome to our first post!  We would like to to take this opportunity to tell you a little about ourselves, and what we envision for this site..

As a classically trained Chef, I've spent years devoting my life to food.  Being raised in the rural South;  every holiday,  every gathering,  every tradition was an excuse to over-indulge on the very thing that brought us life:  Food.

We grow older - memories turn to habit - that combined with the over stretched hustle we find ourselves in; our primal instinct to eat to live has mutated into a constant need to feed ourselves foods we tell ourselves are "good for us."  

In my journey to live healthier, I've had moderate success with Calories in vs. Calories out.  Calories are real;  and they matter..  but something still wasn't clicking..  It wasn't until my family decided to adopt a ketogenic lifestyle that things really fell into place.

This isn't a blog for someone who's done it -  who's met their goals - The master here to teach.   These are the tales of a student, who's constantly trying to better himself, and his family by making what we believe are the best health choices possible.

Like you,  I live a busy life.  As much as I love this lifestyle, working the hours I work, I'm not available to cook three meals a day..  Enter the benefits of Food Prepping.  Food Prepping allows me to focus the time I have home with my family instead of constantly cooking, and doing dishes.  It also takes the guess work out of portion control and nutrition.

We are intending on the following content on Keto Togo:

• New Recipes:  Wednesdays & Sundays
• Random Thoughts/Health Updates:  Mondays & Fridays

Thank you for taking the time to read this, and we hope you find this information applicable to your life to help you achieve your long term health goals, and improve your quality of life.

R