As I approach my one year Keto-versary I was brainstorming on what I could add to my blog to help provide new information and easy tips for Keto newbies from Keto vets! So I decided I would reach out to some of my favorite Keto Instagrammers and see if they would be willing to answer some questions and share their wisdom with everyone! I plan to begin featuring a different person each week throughout 2017 both here on my blog and on my Instagram page. I hope you will enjoy reading them as much as I have! But before I share those, I figured it was only fair if I answer the questions first:) So here is the very first Keto Tips & Tricks:
NAME: Jen Fisch aka @keto_in_the_city
DO YOU HAVE A BLOG?
If you are reading this, you are already here:) ketointhecity.com
WHERE DO YOU LIVE?
Hermosa Beach, California!
TELL US ABOUT YOURSELF:
I am 38 and I am a single mom of a super cool 12 year old daughter named Kaia. I am also the Executive Creative Director at an experiential marketing agency in downtown Los Angeles. I love sports and was an athlete my whole life (basketball and soccer), until at the age of 19 I woke up one day and couldn’t move any muscles in my body. I was diagnosed with the autoimmune disorder Psoriatic Arthritis and have been on a journey ever since to figure out how I can live my best life with autoimmune issues.
When I am not at work or sitting at one of my daughter’s volleyball events I am probably either cooking or watching sports and yelling at the TV:) Broncos football and UCONN basketball are my favorites. I am also a total beach girl, so during the summer I can be found in the sunshine.
YOUR KETO JOURNEY:
HOW LONG HAVE YOU BEEN KETO?
Since January of 2016 (I think on the 6th?!), I started my Instagram page on February 13th.
HOW DID YOU COME TO THE KETO WAY OF EATING?
I have done low carb before, I was inspired by an acupuncture Dr who told me sugar was making my Psoriasis and Psoriatic Arthritis worse. So I did Atkins for a year and a half and lost weight and felt great. But then I started having a lot of health issues due to my autoimmune disorders and I let carbs creep back in, I think just because I was miserable and in pain and just found comfort in food even though those foods were likely making me worse.
Over the last 6 years my conditions have been under control, but I have tried a few different things trying to get my body to a place where I feel healthy. I did low carb again but it didn’t work (I now think that was because I was too high in protein and too low in fat). Then I started having a lot of stomach issues and was super low energy, so the Drs did a bunch of tests and thought I had Crohn's Disease but everything came back inconclusive, so I decided to try cutting out Gluten to see if that helped. Within 2 weeks my stomach was remarkably better, so I stuck to GF for 6 months but I gained weight eating all the GF goodies haha.
Then I read Grain Brain and the Bulletproof book and was intrigued by the philosophies in both and as I did some research online I found Keto. I started reading up on it and decided it was worth a try and I loved the challenge of finding new recipes and incorporating the best ingredients I possible could.
WHAT KIND OF RESULTS HAVE YOU GOTTEN FROM EATING KETO?
For me the most important result is eliminating the inflammation in my body. I feel incredible, and I haven’t had any joint issues since going Keto. I used to get soreness in my hands a week or two before my IV infusions (I get my medicine by IV every 6 weeks), but ever since I’ve been Keto I’ve had none of that. Right now in fact I am having issues with my insurance because I switched Drs so I am 2 weeks late getting my infusion and I feel fine. I know this is because of Keto.
I have also lost weight, depending on the day it is somewhere between 25-30lbs. I stall sometimes and I also fluctuate but I try to not let that bother me since weight loss is really a secondary benefit for me.
HAVE YOU HAD ANY SETBACKS OR CHALLENGES IN YOUR KETO JOURNEY?
I have found it pretty easy to kick the cravings. For me it is important to be super public about my intentions to eat Keto because it helps keep me on track. I also made my house 100% Keto, so anything I cook for my daughter is Keto. Other times I tried to do low carb I still had her “regular food” in the house and that is just a recipe for disaster in my opinion!
I think my biggest challenge is just really learning to listen to my body. I still get caught in the trap of eating just because it is “lunch time” and all my coworkers are going out so I want to go out too. I could definitely be better about that!
LET'S TALK ABOUT FOOD!
WHAT ARE A COUPLE OF YOUR GO-TO KETO MEALS?
If I am out at a restaurant I usually look for a bunless bacon burger or a cobb salad, I always get mine with salmon if that is an option. I am a total salmon addict!
For breakfast I usually just have a Bulletproof coffee, but I am spoiled and go to the actual Bulletproof coffee shop either in Santa Monica or downtown LA most mornings before work. I should really start making my own at home lol. If I am out of town I get an Americano with HWC at Starbucks.
If I am cooking I love to make anything and everything. Caprese chicken seems to be a dish I make quite a bit, it has popped up on my Instagram at least 2 or 3 times I think lol.
Lately I have really fallen in love with the convenience of the Quest Keto frozen meals because I know the macros will be on point and they are delicious! Total game changer for nights we get home late from volleyball practice!
WHAT ARE SOME OF THE KETO ESSENTIALS YOU ALWAYS HAVE ON YOUR GROCERY LIST?
Kerrygold butter! I had never really paid attention to my butter before Keto, but Kerrygold is the best! “Regular” butter tastes like wax to me now! I'm sure there are other good grass-fed butters, but this is the one I buy!
Cauliflower. There are so many things you can do with Cauliflower!
Bacon, bacon and more bacon! I recently discovered Trader Joe’s Bacon Ends & Pieces which are a really good deal!
WHAT SITES, BLOGS, IG PAGES, FACEBOOK GROUPS, ETC… DO YOU GO TO FOR INFORMATION AND/OR INSPIRATION?
In the beginning I joined some Facebook groups, but I ended up leaving them because it tends to be a lot of the same questions (Google is your friend!). I find Ruled.Me to be a good source of information. Also the Bulletproof book and Grain Brain helped me get started even though they are not specific to Keto. I still need to read Keto Clarity and some of the other Keto specific books. Finally Instagram and Pinterest provide me with a lot of inspiration for cooking. Instagram is also amazing for the community aspect, I was really surprised how many Keto peeps were out there:)
WHAT ARE THE TOP 3 TIPS YOU WOULD GIVE TO A KETO NEWBIE?
Buy the best possible ingredients. Whenever possible buy the organic option, the grassfed meat/butter/dairy and so on. Keto is all about healing your body so I think it only makes sense that you pay special attention to what preservatives and chemicals you are putting in. I know some people don’t do this, I see it on IG every day, but to me “you are what you eat” and I don’t want to be filled with hormones, chemicals and whatnot.
Buy pink salt and use it a lot! When you don’t eat carbs you need more salt, but make sure you are using a good salt. I use pink salt for everything!
Recognize that your body will be adjusting to a lot and that first and foremost Keto is going to heal you. That might mean your weight loss will take longer. It will be hard to see other people dropping 50lbs in a few months, but you just have to trust the process. Keto is a way of life, NOT a diet. Don’t treat it like a quick fix!
YOU CAN ONLY EAT 5 KETO APPROVED FOODS FOR THE REST OF YOUR LIFE, WHAT ARE THEY?
Grassfed Steak, medium rare
Pasture Raised Eggs, any way
Bulletproof Coffee’s Mocha drink
EXERCISE! DO YOU DO IT?!
DO YOU EXERCISE IN ADDITION TO YOUR KETO WOE? IF SO WHAT IS YOUR WORKOUT PLAN AND WHAT HAVE YOU FOUND TO BE MOST SUCCESSFUL?
Currently no. It is something that has been on my mind and I would like to find something that can help me destress and also not be too hard on my joints. I really don’t like yoga very much, but I think I am going to start going to a candlelight yoga stretch class that is near my house on Friday nights. I also may get back into pilates which I used to do.
Previously whenever I started working out hard I would also start to crave carbs hard, so it worries me a bit but I also know it is important I get my a** moving since I sit at a desk all day!
DO YOU TAKE ANY SUPPLEMENTS, IF SO WHICH ONES?
This is another area I need to improve in! I love Natural Stacks products and I have their Ciltep and Serotonin products, but I don’t take them every day. I should, but I am bad at remembering. When I do take them I notice an increase in my focus from Ciltep and and overall “chill” in my attitude from the Serotonin which helps my LA road rage;)
I also take Bulletproof Coconut Charcoal when I eat something questionable (ex: non-Organic, processed, alcohol, etc…). It helps attract the toxins.
I recently had my first appointment with a Dr who is an advocate of the Keto WOE and he told me I needed to start making sure I am eating foods that serve as a probiotic and a prebiotic. His recommendations were kimchi for probiotic and jicama as a prebiotic. So I need to make a more conscious effort of that. I do eat a lot of sour cream which is a probiotic and I do like jicama but definitely don’t eat it every day.
WILL YOU SHARE ONE OF YOUR FAVORITE KETO RECIPES WITH US?!
I picked a Frittata because it is so easy and it is something my very non-Keto parents (I actually call them Keto Disasters haha) love as much as I do. It also keeps well to reheat for the next couple days.
KETO RECIPE: HAM, PROSCIUTTO AND DILL FRITTATA
8oz of Heavy Whipping Cream
1 cup of diced ham
1 package of prosciutto
Pink salt and pepper
Preheat oven to 375. Grease 9x13 pan.
Saute ham in skillet (I used bacon grease) to brown the edges of the ham. You don't have to do this, but I think it makes it better.
Whisk eggs and HWC together, add pink salt and pepper
Pour egg mixture into greased pan, then sprinkle the ham in to distribute evenly
Tear off pieces of prosciutto and place on top, you may not use the whole package. I think I used 1/2, but do it how you like it! Then sprinkle fresh cut dill on top.
Bake for about 25 minutes or until edges are golden.
I eat it with with a little sour cream on the side. Heats up well for a couple days afterwards with a quick zap in the microwave.
ANYTHING ELSE YOU WANT TO SHARE:
I just want to state how much I love the Ketogenic community! I never imagined so many people would care to see my food LOL! Being able to share with everyone has really kept me motivated and excited about eating this way for the rest of my life!
I am in no way a Keto expert, I learn something new every day but I love the idea that these interviews can help all of us learn a new tip or piece of information we can share with someone else to make their Keto journey an awesome one!