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






KETO RECIPE: Cream Cheese & Coconut Flour Pancakes & Waffles

Who doesn't love pancakes and waffles?! I know I do and one of the first keto friendly recipes I experimented with was this one. It's a mixture of eggs, cream cheese, coconut flour and baking powder that makes fluffy, golden pancakes possible on keto.  

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I used my Cuisinart Pancake Plate today so they were all uniform in size to make cute little pancake stacks. As soon as they come off the griddle I butter them up with Vital Farms Grass-fed and Pasture Raised Butter, my favorite! 

INGREDIENTS

This is two servings and makes 6 pancakes. Just double it, triple it etc... for more people! 

  • 4 pasture raised eggs (I use Vital Farms)

  • 4 oz of softened cream cheese

  • 1 teaspoon of liquid Stevia 

  • 1 tsp of Vanilla extract 

  • 1 1/2 tsp of baking powder

  • 4 tbsp of coconut flour (I used Bob's Red Mill

  • 4 tbsp of butter, divided

  • Sprinkle of cinnamon (I love cinnamon so I am generous) 

DIRECTIONS

  • Put all ingredients in a food processor and mix thoroughly! You could probably also use a bullet or blender. 

  • Heat skillet/griddle to medium high and melt butter on pan 

  • Pour in batter, I made my pancakes about 4" wide

  • They will get puffy when it is time to flip, they won't really get the air bubbles like a typical pancake but they will set. Second side will cook faster. 

  • For waffles, heat your waffle iron, grease it (I use coconut oil spray) and pour in batter

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Top your pancakes with syrup from ChocZero and you have an incredible, keto friendly meal. 

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photo by @keto_alice

photo by @keto_alice

photo by @keto_alice

photo by @keto_alice

Get 10% off ChocZero when you use KETOINTHECITY at check out! Check out all the flavors of syrup they have below! 

ChocZero Via Keto In The City

Get the full recipe to my Cream Cheese & Coconut Flour Pancakes in my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook

THE BIG BOOK OF KETO RECIPE: Asian Beef "Noodle" Bowls


This dish is the Asian Beef Noodle Bowl and it makes me think of takeout in all the right ways. Salty, savory, and with a nice kick, this quick one-skillet dish is packed with flavors. Your can choose what variety of keto-friendly "noodles" you want to add. In this recipe, I use fettuccine-style shirataki noodles.

 

The Big Book of Keto Diet Cooking releases today on Amazon! Order now!

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THE BIG BOOK OF KETO RECIPE: Blueberry-Coconut Smoothie

I love all things blueberry, so it is no surprise that I like this smoothie! It's a little different from most smoothies I make because there is no ice in it, which makes it super creamy. It's a little higher in net carbs but is super filling and works great for a full meal, leaving you satisfied. I like to drink this for lunch when I have a high-protein meal planned for later in the day.

 

My new cookbook, The Big Book of Keto Diet Cooking, ships tomorrow!!! Order now on Amazon

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THE BIG BOOK OF KETO RECIPE: Denver Prosciutto Frittata


Frittatas are one of my all-time favorite breakfasts. Making these is so much faster than making omelets since you can mix everything together and just throw it in the oven. I don't add cheese to my frittatas because I find them fluffier without, but you can if you wish. I'm calling this one a "Denver" frittata, but replacing the usual ham with prosciutto because I believe prosciutto makes everything better!

 

I will share a recipe from my new cookbook, The Big Book of Keto Diet Cooking, every Friday until it ships on 9/4. You can order now on Amazon

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THE BIG BOOK OF KETO RECIPE: Chicken Tortilla Soup


I LOVE chicken tortilla soup and the difference between this and the higher carb version is that I simply bake my own tortilla strips using low carb tortillas and I omit corn. Every time I make this I make a double batch and eat it for days!!

 

I will share a recipe from my new cookbook, The Big Book of Keto Diet Cooking, every Friday until it ships on 9/4. You can order now on Amazon

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It's Here! The Big Book of Keto!


After months of hard work nothing feels better than to get a shipment of the actual finished product! I'm so happy with the way my book turned out and I can't wait for this HUGE book to get in all of your hands! 

  • 200 easy recipes
  • 3 different 2-week meal plans

Click Here to Order Now on Amazon! 

Every Friday I am sharing a recipe until it ships on 9/4! Here are the recipes I have shared so far: 

Available for pre-order now on Amazon!

Available for pre-order now on Amazon!


Primal Kitchen uses this Avocado Oil in their Recipes!!!!

Here it is! Primal Kitchen Avocado Oil !

This is the Avocado Oil Primal Kitchen uses to make all of its Mayos and Dressings. The folks at Primal Kitchen definately know what they are doing when it comes to Low Carb, High Fat Flavor. If they use it in their kitchens, I'll use it in mine. Grab some today for your kitchen.

Primal Kitchen Avocado Oil is a high heat stable cooking oil that is perfect for stir-frying, baking, broiling, and sauté-ing your favorite foods. Primal Kitchen Avocado Oil is cold pressed and cold extracted to make sure that none of the beneficial nutrients are lost in the process.

Primal Kitchen Avocado Oil boosts the bioavailability of the nutrients around it. Whenever you eat avocado oil your body's absorption of antioxidants is increased.

It's 100% pure which means that you can even use it to moisturize your skin and hair.

Don't forget to check out the amazing Salad Dressings and Flavored Mayo Spreads on the Primal Kitchen website and use code KETOINTHECITY for a discount at Check Out!

KETO RECIPE: 2 Insanely Easy Hot Dog Meals

THE PICKLE DOG! 

Who needs bread when you can take your hot dog to the next level with a PICKLE BUN?!  All you need is a big ol' pickle. Just slice it, maybe carve out a little of the middle to make space, and BAM- you have yourself a pickle bun! 

The hot dog is a Teton Waters Ranch Grass-fed Beef Hot Dog, they are amazing and you don't have to worry about what's in these hot dogs! I made them on my grill pan on top of the stove to get grill marks and then I criss-crossed mustard and Miso Mayo on top! Delicious! I've been buying TWR sausages for a long time and I always find them at Costco.

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ROASTED VEGGIES & SAUSAGE

Meals that can get tossed into one pan are awesome. This dish is perfect for those weeknights when you have 15 minutes to get dinner on the table and no time to stand over a pan. You can literally choose any veggies you like to roast. For this version I did a bunch of colors of peppers, asparagus and some quartered radishes. The more colorful the better in my book! 

Cut the veggies bite size, then cut the sausages bit size so you don't even need knives for dinner because that is one less thing to wash! I used 3 different flavors of Teton Waters Ranch grass-fed sausages because I love that every bite tastes a little different! A little extra kick never hurt anybody! 

I put all the cut veggies and sausage in a baking sheet and then drizzled Basil & Parmesan Olive Oil on top, I love letting my olive oil do the seasoning for me! Then I added salt and pepper and popped it into the oven at 400 for 15 minutes. 

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Cut up veggies bite size and choose sausage flavors

Cut up veggies bite size and choose sausage flavors

Drizzle olive oil on top of veggies and sausage and season with salt and pepper

Drizzle olive oil on top of veggies and sausage and season with salt and pepper

Bake at 400 for 15 minutes, sprinkle parmesan cheese on top when finished roasting (cheese is optional, but I added it!)

Bake at 400 for 15 minutes, sprinkle parmesan cheese on top when finished roasting (cheese is optional, but I added it!)