KETO IN THE CITY FINDS: SUGAR FREE SHACK


It’s so exciting that there are starting to be more and more low carb, keto and sugar-free options in the real world! One day I was driving and saw the sign for Sugar Free Shack, which obviously caught my attention. I finally got a chance to stop in and I’m so glad I did. It’s a bakery that has a combination of low carb goodies and sugar free goodies.

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The sugar free desserts aren’t as low carb as the others. They have a great macro call out list right on the counter so you can see exactly what ingredients they use and the net carb count for each. I ordered a variety of things from the low carb menu to try:

  • Churro Donut, 3 net carbs

  • Chocolate Donut, 4 net carbs

  • Vanilla Cupcake, 2-3 net carbs

  • Red Velvet Cupcake, 2-3 net carbs

  • Slice of Vanilla Cake, 5 net carbs

Then over the next few days I enjoyed all of these treats! My favorites were the slice of cake and the churro donut! They were so so good! It’s such a great experience to be able to walk into a bakery and know exactly what is in the food and feel confident in the ingredients and being able to order sweet treats that work for a ketogenic lifestyle. I feel super lucky that the Sugar Free Shack is only a few miles from my house, so I will definitely be stopping in on a regular basis.

My daughter who is not as strict about what she eats, tried the oatmeal cookie and was obsessed with them. She also tried the sugar free cupcake instead of the low carb and she loved it and has been asking for more ever since ;)

The Sugar Free Shack is in Torrance, CA on Hawthorne Blvd, you can check out the Yelp reviews here. If you’re in the LA area you definitely need to check it out! I know I will be back many, many times.


4 Ways to Get Electrolytes!

As you may know, it's one of my life's missions to teach people about the power of electrolytes. Electrolytes are the key to skipping the Keto Flu and feeling great.

But recently, I found a new way to get electrolytes and my mind was blown!!

Did you know that you can apply electrolytes topically? You can spray them right where you need help soothe body aches and resolve cramps.

Scroll Down to learn 4 Ways to Get Electrolytes and find out more about Topical Electrolytes!

xx,

Jen


4 Ways to Get Electrolytes

Before we get started, I wanted to emphasize that I use ALL 4 of these ways to get my electrolytes. Just choosing one is not enough for me (or anyone on Keto, really). These are 4 easy and painless ways to change up your daily routine in order to fight off muscle cramps, body aches, constipation, and headaches.

  1. Change up your Salt.

    Swap out the regular table salt in your pantry with Himalayan Pink Salt. When we cut carbs from our diets, our bodies need more salt. Himalayan Pink Salt contains more than just sodium. It also contains trace minerals including magnesium and potassium. I really like the taste of Pink Salt. I think it has more flavor than regular NaCl, and I use it across the board in my cooking.

2. Drink water with Electrolytes

I try my best to use a reusable Swell Bottle every day as a way to cut down on waste, but sometimes I forget. On these days, I remind myself to drink a Smart Water or something like it. Luckily for us, there are now several bottled water companies that sell electrolyte infused water. This is a simple switch that can make a world of difference. As we transition into Ketosis, our bodies flush out a ton of water and with it electrolytes. It is important to replenish both the water and the electrolytes to keep you feeling your best.


3. Take an Electrolyte Supplement

Electrolyze from Keto-BEAM is the best Electrolyte supplement I have found. Just 1 oz of this liquid fulvic electrolyte mineral complex a day is enough to rebalance my electrolytes and prevent Muscle Cramps and Headaches. This supplement also curbs carb cravings. Electrolyze gives your body all of the micronutrients it needs in a 100% bio-available formula. Instead of having to break down a pill or powder in order to get a small percentage of the nutrients, this supplement has over 70 trace minerals and nutrients that are ready to be absorbed immediately. Keto-BEAM Electrolyze really is the best electrolyte supplement out there. You can read more about the science behind Electrolyze in this blog post from June.


4. Apply Electrolytes Topically

I had absolutely no idea that you could apply Electrolytes Topically. When I first ordered my Keto-BEAM products, I thought that these Instalytes were just a refreshing spritzer like an Evian Spray. BOY, WAS I WRONG.

Instalytes is a topical electrolyte complex meant to be applied directly to the area of discomfort. It has over 70 trace minerals which are 100% bio-available. It absorbs right into your skin to help with camping muscles and stiff joints. It helps clear lactic acid so that you can find relief. It’s not just intended to be used when you’re in pain. You can spray Instalytes on topically to prevent cramps and aches. It can even help with those annoying eye twitches. (in this case, You would spray it on your face like a fancy Evian Spritzer).

If you experience leg cramping while you sleep like I do, apply this before you go to bed to help ensure that you don’t get a Charlie Horse in the middle of the night. I was amazed when I first tried it. Instalytes really works!! Just one minute after spraying Instalytes onto a cramp, I felt my muscles start to relax. Even I didn’t know that electrolytes could do so much!

I would spend hundreds of dollars on a product that helped me get rid of muscle cramps! With Instalytes, I don’t have to! The travel size is less than 7 dollars! (I carry it with me everywhere!) And the larger side is only 20 dollars. (I keep that one next to my bed.) Also the folks at Keto-BEAM have extended an amazing 20%discount to anyone who uses the code KETOINTHECITY!

In my opinion, balancing your electrolytes is the key to living a healthy and sustainable Keto Lifestyle. If you are Keto, you have already made a giant change in your life. Try to implement these 4 small changes to ensure that you feel your absolute best everyday!

Cinnamon Roll Keto Bars!

This week, I got to try Perfect Keto’s new flavor of Keto Bar: Cinnamon Roll. I am always a little skeptical about “bars”. It’s really hard to get a good texture and a good flavor with most snack bars. Perfect Keto has crushed it with these new Cinnamon Roll Flavored Keto Bars.

They taste a lot like Cinnamon Toast Crunch Cereal which makes me soooo happy!!

Perfect Keto’s Bars are made with real ingredients like Almond and Cacao Butter, MCT Oil, and Grass-fed Collagen. They have 11g of protein, 17g of healthy Keto Fats, and only 3g of Net Carbs.

These macros allow you to enjoy Keto Bars anytime of day! You can enjoy them in the morning with your coffee if you are the type of person that needs breakfast. You can cover them in Nut Butter and enjoy them as an after lunch snack. You can even microwave Keto Bars for 10-30 seconds for a decadent dessert!

For this week only Perfect Keto is running a special on ALL flavors of Keto Bars. The more boxes you buy, the more you save! This discount applies to every flavor: Lemon Poppyseed, Salted Caramel, Chocolate Chip Cookie Dough, Almond Butter Brownie and the brand new CInnamon Roll Flavor.

You can even get 25% off when you buy four boxes of Keto Bars, but hurry this offer only lasts until Friday, August 9th!

AUGUST 2019 EDITION: THESE ARE A FEW OF MY FAVORITE THINGS


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It’s entirely possible that I have a bit of a shopping problem. I’m forever finding cute stuff that I just HAVE to have and I thought it would be fun to start sharing those with you guys. My life isn’t 100% focused on food- it’s like 50/50 food and clothes haha… joking (kind of).

So I thought I would start this new monthly blog post sharing the cute stuff I’ve come across lately in case you share my same enthusiasm for shopping ;) So this month I’m sharing my favorite hair tools, my favorite extensions which help me achieve peak mermaid hair, some super cute pottery, and an adorable little pouch/change purse that my bff gifted me.

 

EVEN I CAN DO IT…

I am NOT good at doing my hair, I’m pretty useless actually. I can’t even use a typical curling iron right, I always mess it up, but I discovered the Dry Bar Curling Wand and it is so easy even I can do it! I bought mine from Nordstrom, but you can find them on Amazon. You’re also going to want the heat resistant glove so you don’t burn your hand! It makes it so easy to get beachy waves that I would never be able to do on my own otherwise!

I’M JUST A WANNABE RAPUNZEL…

Maybe you’ve noticed sometimes I have super long, mermaid hair and sometimes I don’t… A few months ago I got my tape in extensions out and switched to a halo style extension that I can take on and off whenever I want and it is AMAZING! I usually don’t wear it day to day to work and whatnot, but I put it in when I go out, do photoshoots or whatever. The brand I use is called Hidden Crown and I bought the layered version which is called Daydream and it blends really well with my hair. They color match you, so you email them a picture of your hair from the back in natural light and they recommend what color you buy. In my case it matched perfectly and as you can see in the photo it has a great mix of tones in it. My color match was #2412 for reference.

 

YOU KNOW YOU’RE GETTING OLD WHEN BOWLS GET YOU EXCITED…

I love colorful things. I’m not someone who lives life surrounded by neutrals, so when I came across East Fork Pottery on Instagram and squealed a little bit! Everything they make is GORGEOUS and the colors are incredible. I’m currently swooning over the Big Sky color and just about everything else they make!

I love them so much that their pieces will actually also be making an appearance on the cover of my newest cookbook, Keto In An Instant! Check out that beautiful bowl (and keto-friendly ramen;)

Click the link below to check out the gorgeous handmade pottery from East Fork!

 

ONCE UPON A TIME…

One of my best friends sent me this pouch and I have to admit it is pretty perfect for me. I’ve never been one to follow the “typical path” and I like it that way! Click here or on the photo below, to find the pouch on Society6

Photo from Society6

Photo from Society6

That’s it for this month! Happy shopping!


My favorite Perfect Keto Products for Summer

I was chatting with my friends over at Perfect Keto this week and they offered to let me share an exclusive discount just for Keto in the City.

Don’t know who/what Perfect Keto is?

Perfect Keto is one of my favorite brands. I’ve been using their products for years! It was founded by Dr. Anthony Gustin to make eating low-carb easier. He even has a podcast (The Keto Answers Podcast).

Perfect Keto offered to give Keto In the City an exclusive 2-day sale on all of their products. You can get 20% off of your entire purchase when you use the code KETOINTHECITY20.

Keep reading for a list of my favorite Perfect Keto Products.

My Favorite Perfect Keto Products for Summer

  1. Keto Collagen: The Perfect Keto Collagen is awesome. It is my favorite addition to summer shakes and smoothies. It adds amazing flavor (it comes in Chocolate, Vanilla, Salted Caramel, and Unflavored) and a rich texture. Perfect Keto’s Collagen is great for joints and gut health as well as skin, nails, and hair.

  2. MCT OIL POWDER: I love MCT, but a lot of times I don’t want it in an oil form. The Oil makes it difficult to add into smoothies, desserts, and baked goods without changing the recipes. I love Perfect Keto’s MCT Oil Powder because I can incorporate it into anything. It’s the same high quality MCT Oil you expect from Perfect Keto just in a powder form.

  3. Keto Base in Peach: One of my favorite summer fruits used to be Peaches. However, they are naturally extremely high in sugar and definitely not KETO! That’s why I love this Peach flavored Keto Base! I Exogenous Ketones help your body get into Ketosis and stay there. They give you easy accessible energy and get rid of brain fog. Perfect Keto Base comes in a bunch of different flavors: chocolate, Salted Caramel, Vanilla, Peach, and Coffee! The Peach flavor is my favorite for summer. I even add it to my Keto Pancake Batter for Peaches and Cream Pancakes.

Perfect Keto has a bunch of amazing supplements. Check out their pre-workout and Microgreens supplements too! You honestly can’t go wrong with Perfect Keto products!

Hurry! This sale is only available July 30-31!!

I wasn't getting enough nutrients (most people aren't)! Then I Found Keto-BEAM

Across the board, most people, no matter their WOE, are mineral-deficient. Because of modern soil depletion, most people are only getting about 30% of the minerals they need. Without minerals our bodies don't have the co-factors that are absolutely necessary for cellular function.

People with a Keto Lifestyle need to pay more attention to this fact, because many important micro-nutrients come from carbohydrates. When you are on a low-carb diet, it is important to supplement, so that you get the micro-nutrients necessary to power your body.

Add fasting to the mix and you are going to make your body super angry: foot and leg cramps, trouble sleeping, sluggishness, headaches, and a lowered immune system.

WE DEFINITELY NEED TO SUPPLEMENT!

 Since I started using Keto-BEAM products I have felt an incredible change. My muscle cramps are almost gone. I have more energy. And I am over all feeling much healthier.

Keto-BEAM’s Micro-Boost! is one of the best supplements I have ever tried. It is an amazing liquid micro-nutrient supplement. Unlike pills or powders, the humic complexes in Micro-Boost are 100% bio-available. Your body doesn’t have to break them down or digest them. They are ready to be absorbed and put to work right out of the bottle.

Micro-Boost helps:

  • Relieve muscle cramps and aches

  • Aids in sleep

  • Support natural detoxification

  • Support a healthy immune system

The 70+ minerals, electrolytes, trace elements and amino acids in Micro-Boost are amazing for supporting healthy sustained ketosis.


To start out, I took a full serving of both Micro-Boost and Electrlyze every day for two weeks. . These supplements are designed to work hand in hand to optimize your health.

To start out, I took a 1 oz. serving of both Micro-Boost and Electrolyze every day for two weeks. These supplements are designed to work in combination to provide all of the electrolyte and micro-nutrient supplementation you need while living Keto. Now that my body is caught up, I take ½ a cap full (½ oz) of Mirco-Boost and ½ a cap full of Electrolyze every morning. Electrolyze is Keto-BEAM’s fantastic Electrolyte Supplement. (Read more about it here) I add both supplements into a glass of water. It doesn’t taste bad at all, just tastes a little earthy.

Get 20% off of Keto-BEAM’s Products with the code KETOINTHECITY!

When I am fasting, I up my dosage back up to a full serving of both Micro-Boost and Electrolyze. During a fast, our bodies are only taking in a small percentage of their normal intake, drastically lowering our chances of getting even close to enough nutrients. Your body also releases water and fat stores and becomes electrolyte-depleted very quickly.

Before discovering Keto-BEAM, I didn’t realize how much nutrition I was missing. I do everything I can to stick to my Macros and eat a clean Keto Diet, but sometimes we need a little help from our friends.  I am so glad I found Keto-BEAM and Micro-Boost to help me feel this great all of the time.

You can get Micro-Boost and all of the other Keto-BEAM products for 20% off when you use the code KETOINTHECITY at Check Out!

NEW READYMADE KETO-FRIENDLY SOUPS!


You guys I am so excited about Kettle & Fire's brand new keto friendly soups, powered by bone broth. To my knowledge there has never been a readymade soup that was keto-friendly and the fact that these are made with bone broth is the icing on top! They are nutritious, delicious, and ready to eat in seconds which is why my office at work is stocked with them!

To help celebrate the keto soups launch, Kettle & Fire is hooking us up with an exclusive, limited-time discount! You can get up to 30% off + FREE shipping on your keto soups order, the discount is applied automatically at checkout.

What I love about these soups is that they make the perfect quick lunch for me at work. I never plan ahead and bring my lunch and a lot of days I just don’t have time to go out to lunch because my job is super hectic and busy. So I love that I can keep these in my office and have lunch ready in minutes.

Plus I know I am eating real food with a high nutritional value that is ABSOLUTELY DELICIOUS!


HERE IS THE NUTRITIONAL INFO!

Butter Curry

Size: 16.9 Oz

Servings: 2

Fat: 28g per serving

Carb: 4g per serving

Net Carb: 3g per serving

INGREDIENTS: CHICKEN BONE BROTH (WATER, CHICKEN BONE BROTH [MADE WITH ORGANIC ANTI-BIOTIC FREE CHCKEN, ORGANIC ANTI-BIOTIC FREE CHICKEN BONES, ORGANIC CELERY, ORGANIC ONIONS, ORGANIC CARROTS, ORGANIC CIDER VINEGAR, ORGANIC SPICES]), ORGANIC CREAM, ORGANIC SALTED BUTTER (ORGANIC PASTEURIZED CREAM, SALT), CONTAINS LESS THAN 2% OF COOKED WHITE MEAT CHICKEN, CARROTS, GINGER PUREE, JALAPENO PEPPERS, DEHYDRATED GARLIC, TOMATOES IN TOMATO PUREE (TOMATOES, TOMATO PUREE, CITRIC ACID), ONIONS, XANTHAN GUM,  ORGANIC GARAM MASALA SPICES, SEA SALT, ORGANIC TURMERIC, LEMON JUICE CONCENTRATE, ORGANIC SPICE. CONTAINS MILK



Brocolli Cheddar

Size: 16.9 Oz

Servings: 2

Fat: 27g per serving

Carb: 5g per serving

Net Carb: 3g per serving

INGREDIENTS: CHICKEN BONE BROTH (WATER, CHICKEN BONE BROTH [MADE WITH ORGANIC ANTI-BIOTIC FREE CHICKEN, ORGANIC ANTI-BIOTIC FREE CHICKEN BONES, ORGANIC CELERY, ORGANIC ONIONS, ORGANIC CARROTS, ORGANIC CIDER VINEGAR, ORGANIC SPICES]), ORGANIC CREAM, ORGANIC, CHEDDAR CHEESE (ORGANIC PASTEURIZED CULTURED COW'S MILK, SALT, ORGANIC ANNATTO, ENZYMES), BROCCOLI, ORGANIC BUTTER (ORGANIC PASTEURIZED CREAM, SALT), CONTAINS LESS THAN 2% OF ONIONS, DEHYDRATED GARLIC, ORGANIC PARMESAN CHEESE (ORGANIC PASTEURIZED CULTERED MILK, SALT, ENZYMES), XANTHAN GUM, SALT, MUSTARD, ORGANIC SPICE, NUTMEG. CONTAINS MILK



Mushroom Bisque

Size: 16.9 Oz

Servings: 2

Fat: 22g per serving

Carb: 3g per serving

Net Carb: 2g per serving

INGREDIENTS: CHICKEN BONE BROTH (WATER, CHICKEN BONE BROTH [MADE WITH ORGANIC ANTI-BIOTIC FREE CHICKEN, ORGANIC ANTI-BIOTIC FREE CHICKEN BONES, ORGANIC CELERY, ORGANIC ONIONS, ORGANIC CARROTS, ORGANIC CIDER VINEGAR, ORGANIC SPICES]), ORGANIC CREAM, MUSHROOMS, ORGANIC SALTED BUTTER (ORGANIC PASTUERIZED CREAM, SALT), ORGANIC PARMESAN CHEESE (ORGANIC PASTUERIZED MILK, SALT, ENYZMES), CONTAINS LESS THAN 2% OF MUSHROOM EXTRACT (ORGANIC BUTTON MUSHROOMS, ORGANIC SHITAKE MUSHROOMS, WATER), ONIONS, XANTHAN GUM, DEHYDRATED GARLIC, SALT, LEMON JUICE CONCENTRATE, ORGANIC SPICE, SPICE. CONTAINS MILK


Chocolate Dipped Chocolate Chip Cookies? YES PLEASE!!

Chocolate Chip Cookies hold a very special place in my heart! They are the perfect blend of sweetness, chocolate, salt. They remind me of bedtime cookies and milk growing up and they make me so happy!

Even as an adult, I still eat Cookies and milk on nights when I really need to wind down. Of course now they are KETO COOKIES!

This week only get 20% off your entire Nui Order when you use the code BEGREAT20 at checkout.

Nui’s Keto Chocolate Chip Cookies are just what I hoped they would be! The are a beautiful texture. They have a little bit of chewiness and saltiness. At first it’s really hard to believe that they are Keto Cookies. They have only 4g of Net Carbs and 6g of Protein. They are made with coconut and almond flour and sweetened with Erythritol and Monk Fruit Extract. They are perfect when dipped into a big glass of milk or eaten on the go as a snack. However if you want to get a little fancier you could always dip them in Keto Chocolate.

To make this upgraded Chocolate Chip Cookie:

  • Take a Nui Chocolate Chip Cookie,

  • Slowly Melt a couple of squares of Choc Zero Dark Chocolate in the microwave or in a double boiler, stirring often

  • Dip 1/3 of the Nui Cookie in the melted Chocolate and set on a cooling rack

  • While the chocolate is still wet, add shaved almond to taste.

Choc Zero is my favorite Keto Chocolate company. Their chocolate is rich and delicious with no sugar or carbs. They use Monk Fruit Extract and sweeten it just enough! They have Chocolate Squares and Chocolate Keto Bark. I love the Dark Chocolate Hazelnut Bark. The Hazelnuts add just the right amount of crunch and the chocolate has a beautiful texture. The chocolate melts down really well and is perfect for making all kinds of Keto Chocolate covered creations.

Nui cookies notoriously sell out!

In fact right now, Nui is sold out of many of it’s cookie flavors, but not Chocolate Chip. Whether you dip them in milk or cover them in Keto Chocolate, you will definitely want to grab these before they run out!

This week only get 20% off your entire Nui Order when you use the code BEGREAT20 at checkout.

p.s. You can also get 10% off of Choc Zero Products when you use the code KETOINTHECITY! I promise you won’t be disappointed!

Perfect Keto's Improved Keto Bases are Here

Perfect Keto’s amazing Ketone Base just got BETTER. Today, Perfect Keto released their new base recipe. Their new exogenous ketone mix is just as effective as before but with better flavor. 

I have used the Salted Caramel and Peach flavors for years. I love the long lasting energy and easily accessible Ketones, but I always had to mix it in with some other flavored liquid like coffee or a smoothie. Last week, I got to try the new Keto Base Formula and I didn’t even need to stir it up in my coffee. This new formula tastes delicious with just water and ice!

I’m so glad that I don’t have to plan out a smoothie or a cup of coffee anymore when I want some extra Ketones. I can just stir a scoop or two of Keto Base into a glass of water. I like that I can drink this to quench my mid-morning snack cravings and be full all the way into the late afternoon when I finally get a chance to grab lunch.

 

The new Perfect Keto Base still comes in all of your favorite flavors: Chocolate, Salted Caramel, Peach, Coffee, and Vanilla. It still has the same amount of Exogenous Ketones per serving, 11.38g of BHB and no garbage ingredients. Now, It just tastes a lot better.


The folks at Perfect Keto have been kind enough to offer a 20% discount to any body who uses the code KETOINTHECITY at checkout!

 I have a feeling that this new Perfect Keto Base is going to sell out quickly. If I were you I would grab a couple tubs of your favorite flavor this week before they are gone.