How Keto Improves Your Sleep


Have you noticed big changes in your sleep since you started Keto? Did daylight savings throw you for a loop this month? Have you been experiencing insomnia or restlessness? 

The relationship between Keto and Sleep is extremely interesting to me. Switching to a Keto Lifestyle is essentially just about retraining your body to burn your own fat for energy instead of carbs/sugar. One of the best side effects of this is also better quality sleep. When you are a sugar burner your body is always going up and down between sugar highs and crashes, when you are in ketosis your body stays steady and therefore allows you fall asleep faster and stay asleep.


I believe the sleep benefits really begin once you are fat adapted, which generally takes anywhere from a few weeks to a couple months. One of the biggest and most immediate improvements I experienced when I became fat adapted was my sleep. I was sleeping more soundly than I had in years and waking up full of energy. And it's not just me, studies have shown that the Keto Diet improves REM cycle sleep and significantly improves the quality of sleep in people suffering from Narcolepsy, Sleep Apnea, and other disorders. Losing weight also increases sleep quality, so keto is a win/win.

As always if you are just starting keto, make sure you are managing your electrolytes so you don’t experience foot cramps, headaches or any of the other side effects people can experience while they are trying to get fat adapted. This is the dreaded Keto Flu and it is completely avoidable. Here is a video with some tips to get those under control so you can fully enjoy your more restful sleep.

There is also a great blog post on the Perfect Keto site that discusses sleep in depth. This chart also shows how important is is to get enough sleep for the sake of your health. Click HERE to read the whole article.

If you need extra help with electrolytes, Perfect Keto makes a great product that I use to supplement the electrolytes I consume.

20% off all Perfect Keto with code KETOINTHECITY






Big KETO Announcement: I wrote a 2nd book! The Big Book of KETO Diet Cooking Launches Today.

Dear Keto Fam, 

I am so excited to announce to you guys that I have written my 2nd cookbook and it launches on Amazon TODAY! It is called The Big Book of KETO Diet Cooking and I am beyond excited to share it with all of you! This book has been a crazy labor of love that took over my life this winter and spring and I have been dying to talk about it and now I finally can! 

My 1st cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook, has 130 super easy recipes. The new cookbook has 200!!! Yes, 200 recipes, still super easy and super delicious but not limited to just 5 ingredients. The Big Book of KETO also has 3 different 2 week keto meal plans in it:

• Meal Plan #1: Keto with Full Fat Dairy

• Meal Plan #2: Keto without Dairy 

• Meal Plan #3: Keto without The Big 8 Allergens 

I have been so humbled and amazed by the support the keto community has given me with my first book and I am thrilled to see what everyone thinks of the new book! This book features tons of recipes that I make for myself and my daughter on a regular basis including my now famous FatHead Cinnamon Rolls, Prosciutto and Arugula Cauliflower Crust Pizza, Green Chile Meatballs, and tons more! 

Please pre-order your copy today, Amazon prioritizes books that get lots of pre-orders and I want to be able to share keto and this amazing lifestyle with as many people as possible! So if you are able to order now instead of waiting until September I would be so grateful! I can't wait to see what you all make from the book and what recipes become staples in your individual keto journeys. 

I will be releasing a different recipe from the book every week up until the ship date on my Instagram account, so be sure you are following me @ketointhecity_ to get a head start on your delicious keto adventure with the The Big Book of KETO

Don't Wait! Order Your Copy of The Big Book of KETO Today!

Thank you all so much for the support and for trusting me to help guide your keto journeys. 

xx,

Jen

Good Dee's Corn-free-Bread Mix

Finally, Keto Cornbread Exists!!!!

This Good Dee's Corn Bread Mix is amazing. Deana, Good Dee's Founder, is from Texas and missed the taste of Corn Bread so much that she figured out how to make it with just 1 net Carb per serving and taste just as good as the real thing.

Good Dee's Corn Bread Mix is made with almond flour. It is gluten free, grain free, sugar free, and wheat free. It's perfect for people living the Ketogenic Lifestyle or struggling with Gluten intolerance. The mix uses only the best ingredients and stevia extract for that sweetness we love in corn bread.

My favorite part about Good Dee's Corn Bread Mix is how easy it is to make. Just add eggs, butter, and apple cider vinegar and stir.

They only take 25 minutes to bake. I love to top the slices with a big chunk of butter and enjoy it while it's still warm from the oven.

Get 15% off all Good Dee's Mixes when you use the code KETOINTHECITY at Check Out!

KETO REVIEW: Perfect Keto Nootropic

Perfect Keto's new product is here! It's Keto Nootropics! It's half ketone base and collagen and half supplement!

Perfect Keto's Nootropics is a 70 calorie brain booster! Nootropics are perfectly balanced herbal supplements that reduce stress and help with focus and memory formation.

For a limited time Perfect Keto is offering 20% off of this brand new product with the code KETOINTHECITY .

Keto Nootropic is fully loaded with the herbs, amino acids, and lipids that support mental alertness, clarity, and concentration so you can operate at full capacity. The term nootropics comes from the Greek words for "mind-turning" 

What else is in Keto Nootropic?

  • 3.6g of BHB for a nice lift in ketones (which are used preferentially by the heart and brain)

  • 4g grass-fed collagen for soft-tissue support

  • 5g MCT powder for no-carb energy and to blunt insulin spikes to make this nootropic blend especially keto-friendly.

At 70 calories and an amazing cocoa flavor, this will be a game changer for snack-replacement and boosting morning regimens.

When to use Keto Nootropic?

  • In the morning, fasted or not

  • On heavy work days help power your mind

  • When studying or attending class to support mental performance

  • Before workouts to support energy and performance

Keto Nootropics has a perfectly balanced blend of adaptogens, roots, mushrooms to enhance brain performance with out having to spend a bunch of money on each of these supplements.

By now you've heard me go on and on about how a Ketogenic Lifestyle can boost brain efficiency and keep you mentally energized through out a long work day, and adding Keto Nootropics to a ketogenic diet is just like giving yourself a little added brain boost. Nootropics increase brain growth factors, regulate neurotransmitter activity, and reduce inflammation.

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For some of us the words "Brain Energy" or "brain support" are synonymous with a jittery, can't fall asleep type of feeling. But these Nootropic stacks are also designed to help with sleep and reduce stress and anxiety. Ashwagandha alone has been used for hundreds of years to reduce stess and help with sleep. 

I am really looking forward to the long term results of Keto Nootropics. I would love to hear how you like it! Make a review of your own and tag me in it on Instagram

And don't forget to use the code KETOINTHECITY at Perfectketo.com for 20% off your entire purchase!

KETO RECIPE: STRAWBERRY CHEESECAKE MOUSSE

I love this super easy dessert that any dairy eating, cheesecake loving person will devour! It takes 5 minutes to make and can easily be customized to include your favorite flavors! 

This is one of my favorite recipes from my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook.

KETO RECIPE: STRAWBERRY CHEESECAKE MOUSSE by Jen Fisch via Keto In The City

INGREDIENTS

  • 4 ounces of Cream Cheese 
  • 1 tablespoon of heavy whipping cream
    •  This can be unsweetened full fat Coconut Milk, Almond Milk, or Heavy Whipping Cream.  Whatever you have in the house is fine! Today I used Califia Farms Coconut Almond Milk, but usually I use Heavy Whipping Cream. 
  • 1 scoop of Perfect Keto MCT Oil Powder 
    • This ingredient is optional, but justs boosts up the healthy fats even more and is flavorless. 
  • 1 teaspoon of Swerve natural sweetener or 1 drop of liquid stevia
  • 1 tsp of Vanilla Extract
  • 4 Strawberries
    • You could also use a handful of blackberries or raspberries instead
The first 5 ingredients in the food processor. Strawberries get incorporated in the next step. 

The first 5 ingredients in the food processor. Strawberries get incorporated in the next step. 

 

DIRECTIONS

  1. Break up the cream cheese block into smaller pieces so that it is evenly distributed around the blade. Add the cream, sweetener, vanilla, and MCT Powder. 
  2. Mix together on high. I usually stop and stir twice with a small rubber scraper to make sure everything is mixed well. 
  3. Slice up 4 strawberries and place them in the food processor with the cheesecake mixture. Again mix until combined and use rubber scraper to incorporate everything. 
  4. Divide strawberry cheesecake mixture between 2  vessels.  Then I like to slice up additional strawberries and put them on top.
  5. You can eat this right away or chill it for an hour before eating, it is delicious either way! 

INGREDIENT TIP- Set the cream cheese out on the counter for 20 minutes or so working with it. If the mixture still seems thick, mix in a little more cream to help it incorporate. 

You can customize this dessert in so many ways! I have added lemon zest in the past for nice freshness!

KETO RECIPE: STRAWBERRY CHEESECAKE MOUSSE by Jen Fisch via Keto In The City

If you like this recipe, you will love my Blackberry Chia Pudding Recipe

KETO RECIPE: STRAWBERRY CHEESECAKE MOUSSE by Jen Fisch via Keto In The City

KETO RECIPE: Peaches & Cream Perfect Keto Pancakes with Blueberry Syrup

You're probably reading the title of this recipe and wondering how on earth anything with peaches could be keto...

 

The secret is Perfect Keto's Peaches & Cream  Base. I simply added it to my Keto Pancake/Waffle batter! It was super easy and definitely added a nice, subtle, sweet flavor while also giving us the added benefit of exogenous ketones

 

Perfect Keto Base is effective at raising blood ketone levels (up to 1.5 mmol) and can be used in the following ways: 

  • First thing in the morning fasted for mental performance (I add Perfect Keto's Chocolate Sea Salt Base in coffee, easy peasy)

  • Between meals for extra fat burning

  • Before exercise for better energy production

  • After eating a higher carb meal to get back in ketosis

 

Now back to Pancakes! 

To start I used my original Cream Cheese & Coconut Flour pancake/waffle recipe. It is also featured in my cookbook THE 5-INGREDIENT KETOGENIC DIET COOKBOOK now available on Amazon. 

 

For this batch, I added the following: 

Perfect Keto Base comes in 4 different flavors: Peaches and Cream. Chocolate Sea Salt, Coffee, and Vanilla. They also sell Keto Collagen which is featured in a number of recipes in my cookbook including one of my favorites, Fudge Ice Pops. 

When you shop at Perfect Keto, don't forget to use the code KETOINTHECITY for 20% off your purchase of any Perfect Keto Base products! xx


THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK RECIPE: CHEESE CHIPS AND GUACAMOLE

Over the course of the next few weeks I will be sharing 1 recipe per week from my new cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook! The book is available now on Amazon!  This week's featured recipe is Cheese Chips and Guacamole! 

 

All of the recipes in my book have just 5 ingredients! They are seriously the easiest recipes. I wanted to create a cookbook that truly anyone could use. Too often low carb or keto cooking is filled with hard to find ingredients, but not my book

 

THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK RECIPE: CHEESE CHIPS AND GUACAMOLE


KETO RECIPE: BRUSSELS SPROUTS AU GRATIN

Here is a delicious side dish for Thanksgiving or anytime really! I made a large portion because I am heading to a Friendsgiving, but divide everything by 1/3 to feed 2-4 people! 

Step 1: 3lbs of halved Brussels sprouts, 3 shallots sliced thin, olive oil, salt and pepper. Roast at 425 for 15 minutes, stir halfway through. 

Step 1: 3lbs of halved Brussels sprouts, 3 shallots sliced thin, olive oil, salt and pepper. Roast at 425 for 15 minutes, stir halfway through. 

Pull out after 15 minutes (or once Brussels have gotten soft), and add 12 oz of chopped kale. 

Pull out after 15 minutes (or once Brussels have gotten soft), and add 12 oz of chopped kale. 

On top of kale add 1 1/2 cups of heavy whipping cream. Then add lots of shredded cheese! 1/2 cup of fontina cheese, 1 cup of mozzarella, 1/2 cup of gruyere. 

On top of kale add 1 1/2 cups of heavy whipping cream. Then add lots of shredded cheese! 1/2 cup of fontina cheese, 1 cup of mozzarella, 1/2 cup of gruyere. 

Add "breadcrumbs". I used crushed pork rinds, but Know Foods also makes a keto friendly breadcrumb product! Add about a cup. 

Add "breadcrumbs". I used crushed pork rinds, but Know Foods also makes a keto friendly breadcrumb product! Add about a cup. 

Pop back in the oven for about 15 minutes. You want your "bread crumbs" to be browned and your cheese bubbling. 

Pop back in the oven for about 15 minutes. You want your "bread crumbs" to be browned and your cheese bubbling. 

Almost done!!!

Almost done!!!

DONE! Cheese is bubbling away! 

DONE! Cheese is bubbling away!