My Keto Life and 5 Tips to start the Keto Diet

Let me start this post off by saying I am not a doctor of any kind. I do not have a medical degree and I do not have a PHD (I know that has nothing to do with medicine lol). I am only Dr. Mama to my kids when someone gets sick and that’s it! I encourage you before you start ANY diet especially where you are making a drastic change to your normal eating habits to consult a medical professional. I am only sharing my experience with Keto and some beginning tips.

July 2016: You couldn’t tell me nothing! Keto had me looking and feeling good!

I first heard of the Ketogenic diet when I followed Kendra on Instagram @blackketogirl . She had recently started the Keto diet and she shared lots of information and pictures of her meals, etc. I did more research on good ‘ole Google and YouTube and since I was already familiar and lost weight by lowering my carb intake before I figured it was something I would try. With Keto I could still eat bacon, seafood, meat and veggies and butter and coffee and creamy food and I figured I could make that work for me. With the Keto diet you are basically eating foods low in carbs and high in fat (preferably healthy fats) and moderate protein. Doing this will allow your body to not burn carbs (because you’re hardly eating any) and instead use your own body fat hence causing you to lose weight. This process is referred to as ketosis and once your in it hunny you will drop those pounds and inches! There are also so many  benefits to eating a ketogenic diet such as: increased focus and brain functionality, increased energy, decreased inflammation and better sleep. Keto has been know to help lower blood pressure (I am a witness to this!), lower blood sugar, help with heartburn and migraines and even is being used as a form of cancer treatment. Also, women who suffer from PCOS and infertility have even become pregnant from this diet! Now that is not a benefit I want but if you want a baby go Keto! Now of course with everything there are disadvantages. When you begin the Keto diet some people get what’s called the Keto flu. This is where during the first 1-2 weeks you may experience brain fog, nausea, diarrhea, and headaches. I personally have only experienced a bad headache and have been moody and irritable from lack of carbs/sugar. It is also a restrictive diet which can be hard for some people to maintain therefore it may not help in the long run. I began the Keto diet late May/ early June of 2016 and loss over 30 lbs by the end of July. I experienced a major increase in energy and I slept really well at night and lowered my blood pressure. I continued eating pseudo-Keto ( I ate carbs sparingly) as I like to call it up until August of 2017 and I can say until that time I only gained 5-7 pounds. I would encourage you to research the pros and cons of Keto for yourself and see if this is something you would like to do. I would say if you try it be prepared to eat this way for a month to truly see all the benefits.

What can you eat and not eat on Keto:

You can eat: Fats and oils-coconut oils, MCT oil, olive oils, butter, avocado, or avocado oils, lard, egg yolks

Meat- steaks, ground beef, chicken, seafood, fatty fish, Pork, some lunch meats (be careful with this because a lot of lunch meats are high in sugar)

Dairy- heavy whipping cream, sour cream, cream cheese, mayo, greek yogurt, cheeses

Vegetables- above ground vegetables like spinach, lettuces, broccoli, cauliflower, green beans, cabbage

Fruits (in moderation)- strawberries, blueberries, raspberries and blackberries

Nuts- pecans, almonds, macadamia, sunflower seeds

Almond and Coconut flours and almond and coconut milk

Beverages- Water (drink plenty! I flavor mine with lemon and a few frozen strawberries), tea, coffee, diet sodas and drinks (sparingly because they can increase sugar cravings) Non-flavored alcohol such as Vodka and Tequila. You can also use sucralose and stevia to sweeten drinks and food.

This is just a small sample of the many things you can eat. Take a look at this article from Rule Me for more detailed list here.

Foods to avoid: Rice, bread, potatoes, sugar filled foods, pastas, high sugar fruits (ex: bananas), oats and corn. Again refer to the article I referenced above for more.

Another important thing to do while on Keto is calculate your macros. Macros are simply what makes up a food and they are broken into 3 categories: fats, carbs and protein. It is important to know how much fat, carbs and protein to eat while on keto to effectively lose weight. Once you have calculated I suggest you plug in those numbers into an app and keep track of what you eat to make sure you stay in those guidelines. You can use this calculator here to calculate your macros.

Since we are talking about my Keto experience I will give you a sample of what I eat in a day:

Breakfast: Coffee – I wouldn’t say it’s bullet proof  but here’s what I do: I brew a cup of medium roast and sometimes I use flavored coffee such as French vanilla just make sure you pay attention to the carb count and I add 1 table spoon of coconut oil, 2 tablespoons of heavy whipping cream, sugar free vanilla syrup and sometimes a splash of flavored creamer (again check the carb count).

With my coffee I will eat bacon and eggs in some variation. I will eat just plain bacon and an egg scrambled or fried in butter and the bacon fat with cheese on top. Or I will make an omelet with bacon and spinach and cheese. I also usually eat half an avocado.

If I am tired of bacon and eggs I will make a smoothie. I make one by blending low carb protein powder, unsweetened almond milk (vanilla), a splash of sugar free vanilla syrup, melted coconut oil (if I need to get more fats in) and either ice or frozen berries depending on my carb intake for that day already.

My favorite Keto smoothie

Lunch: Usually a salad with grilled chicken and real ranch dressing. I usually make semi homemade from one of those dry ranch seasoning packets so I can add the mayo and sour cream myself.

Dinner: One of my favorite dinners is stuffed chicken. I have a recipe for this here. I will pair this with a salad or steamed veggies. Normally I work my keto dinners around my family. If I am making something with ground meat I will put mine to the side and make a taco salad or stuff a bell pepper without the rice.

In my opinion Keto is an easy way to eat. As you eat it more your carb and sugar cravings will lessen and your appetite will decrease. A lot of times I have to make a smoothie because I am not hungry but if course you must eat to lose weight.

Along with Keto in the morning I also drink a shot of Braggs Apple Cider Vinegar with the mother and lemon juice. Do not drink Apple Cider Vinegar alone. It will tear up your esophagus. This also helps with lowering your blood pressure, appetite suppression, and weight loss.

The first go around on this diet I did not exercise besides walking. I plan on exercising more this round in order to tone areas.

The Keto diet was successful for me and I am currently on it and have lost 9 pounds in 2 weeks. As of writing this I am sure I lost more and inches because my clothes are looser and my belly is definitely flatter! Check my IG for updates on my progress.

If you have any more questions about the Keto Diet again I am no doctor but I will be happy to answer or direct you to who can. Below I have listed some Youtubers and IG accounts I follow for Keto inspiration:

Keilaketo (YT and IG)

Dr Eric Berg (YT)

BlackKetoGirl (IG)

KetoConnect (IG)

Yummy Inspirations (YT)

5 TIPS TO START THE KETO DIET

  1. Don’t go out and buy a bunch of things. Because Keto has gained so much popularity as of late there are a lot of expensive fancy products that you DONT need. I would purchase everyday things like bacon, sausage, eggs and chicken and salad components. For fats I would buy unrefined virgin coconut oil (I buy from Aldi for under $5) and heavy whipping cream. In other words buy things you would normally eat but be mindful of the carbs. In case this diet doesn’t work for you you won’t have wasted your money.
  2. Drink plenty of water and take a multivitamin. Because you are eating a restrictive diet you need to replace certain vitamins you are lacking. Also water will help you stay hydrated and help with the sugar and carb cravings.
  3. Add fats to regular meals. It’s imperative to get your fats in with the Keto diet. Add an avocado to breakfast or a salad. Add coconut oil to your smoothie.
  4. Meal prep (this will keep you from eating foods not on the plan) and input your food into a Food Tracker App. I use MyFitnessPal (the free version) and I can say this helped me to stay on track. It was also fun to see my weight go down!
  5. Watch videos and follow other Keto people on social media. You will get recipe ideas and motivation from seeing what others do. I often just look at the #ketodiet or #ketorecipe hashtags on IG.
Before: Easter 2015 After: March 2017 I was successful in keeping most of the weight off until a medical condition in August 2017.

With anything this is a process and even though it has been the quickest way for me to lose weight that may not be the same for everyone. This might not be the diet for you but you won’t know unless you try! Wishing you much success and please let me know if you try it!

She’s Basic: 5 Reasons I’m okay with being Basic

So I had planned another outfit for this post but last minute I had to pick something else. I couldn’t bring myself to wear much less promote anything from a company that obviously doesn’t want my coins and as a mother of a black son I’m just not here for it. So anyway I really had no idea what I wanted to wear and went to the mall for some inspiration. While browsing the clearance racks I found this gray duster and figured this would work with my favorite skinny jeans and a white shirt. But then it hit me! This outfit is so BASIC. No one will be excited about seeing these pics. I was on the verge of picking something else out, spending coins I shouldn’t when I said to myself this is a cute outfit. Why would I spend money I didn’t need to spend in order to impress anyone? I’m sorry that’s just not what a Seasoned Woman does. So instead I bought it and styled it (if you can even call it that) for the blog. I’m okay with being basic. And here are some reasons why:

  1. Being Basic keeps my coins in my purse- When we try to impress people (people that don’t really care anyway) by being the flashiest or most extra, we are normally spending money we may not even have. Believe me ladies I know, I know. I’ve been the one with the designer bag and high heels trying to be the epitome of the Trina song we know so well. It didn’t do anything but leave me with no money to put in that purse and bad knees. As I’ve gotten more seasoned I’ve become okay with wearing basics. And this doesn’t just apply to clothes. It can happen when you try to be flashy and “front” as we used to say by being at every event knowing full well your gas light in your car is on or trying to keep up with Jones’ and having every cable channel, NBA league pass AND NFL ticket when no one humanly possible even has time to watch all that stuff much less pay for it! Hell I don’t even want cable anymore. I’ll Netflix, Hulu and Amazon Prime and chill any night. Or read a book (or listen to one).
  2. Being Basic helps me stay in my own lane-A big part of being better (my word for 2018 -see the post here) is to focus on my strengths and improve upon my weaknesses and being basic helps me focus on that. When you’re not try to do all things and be everything and everywhere you learn to focus on what you love and what’s important. Suddenly losing so many loved ones last year helped me regain focus on truly living my life, discovering my passion and loving the ones I’m with.
  3. Being Basic keeps me drama free-Nothing to see here cause I’m basic. When you give them nothing to talk about, there’s nothing to talk about. I’ll just stay over here making my moves in silence. Thanks.
  4. Being Basic makes me unbothered- I don’t let too many things, people or situations bother me anymore. As a seasoned woman I have learned what is and what isn’t worth my time and energy. Sometimes that means being quiet, forgiving the offense and moving on to other things. I’ve also learned that worrying solves nothing and prayer solves everything. Saying just pray about it may be the most basic response someone can give when an issue arises but who can argue that prayer doesn’t work? I’ll wait.
  5. Being Basic gets ish done- When you’re in your own lane, got a few dollars in that basic bag and you’re drama free and unbothered you get finish things. Honestly if I was trying to do the most, this blog post wouldn’t have gotten done. I think we all spend a little too much time on elaborate ideas instead of just executing simple plans, step by step. I always believe the mantra, progress is better than perfection. And who really wants to be fabulous but not moving forward in life. Not saying you shouldn’t present your best but just don’t get caught up that nothing is accomplished. Rather than trying to be the perfect most original blogger ever (in my opinion there is really no original idea only an original you!) I’ll just be basic and live my best life!

Love Ricki

Stuffed Chicken

Hey y’all this recipe is delicious but it is also special. A friend/co-worker shared this with me almost 10 years ago. She made it for our team at work and when I asked her how to make it she wrote out the recipe for me. Now you already know people don’t like to share their stuff sometimes but she did it with no problem and also gave me a cake recipe which I will be sharing with y’all in the future. But the real reason this recipe is so special is sadly my former coworker passed away in 2017. But she will live on in my heart and I think about her generosity every time I make it! I truly hope you make this and share with your friends and family because I know she would have wanted that.

Ingredients:

  • Chicken- Note: I normally use Chicken breast but they weren’t on sale (I feed six ppl who all eat like adults) so this was my very first time trying it with chicken thighs and I’ll never go back to breasts! I prefer boneless skinless but the bone is fine just pull off the skin.
  • Chopped onions, bell peppers and mushrooms
  • Olive oil
  • Seasonings of your choice
  • Dry ranch dressing seasoning
  • Worcestershire Sauce
  • Shredded Italian cheese mix
  • Frozen spinach, cook it in the microwave and squeeze out excess water
  • 8 oz block of cream cheese

Directions:

  • Sauté your onions, bell peppers and mushrooms in olive oil or butter

  • While your veggies soften mix up your cream cheese and spinach. If you forgot to take out your cream cheese earlier like me then pop it in the microwave for about 30 seconds or so with the spinach and that will make it soft and easy to mix.

  • Now add the softened veggies and cheese to the spinach and cream cheese and mix together. Add the dry ranch seasoning. Season to taste with your spices of choice. I used garlic powder, Tony’s, black pepper and onion powder.

  • Set your oven to 350 degrees and in a large frying pan on about medium high heat place in about 2 tablespoons of olive oil or oil of your choice.
  • Set your mixture aside and wash your chicken. Now I know washing chicken can be controversial but it’s what I do. Do what you do and we won’t have any issues.
  • Cut a small slit in your chicken. It doesn’t have to be real deep and PLEASE don’t cut yourself. You just want to make a pocket to put the stuffing in. Season your chicken.

  • Stuff your chicken with the mixture and then set aside until you’ve stuffed each one. Don’t try to overstuff because you will have stuffing left over. Don’t worry, my family doesn’t let me waste food so we will use it!

  • Now I place each piece in the pan to sear and brown. This sears in the juices and also I don’t like light chicken. It is just not appetizing. Put some brown on that chicken so I know it’s real!!!
  • Also don’t worry about the stuffing coming out. Just use your tongs and stick it back in. Or leave it out. I wouldn’t but you are an adult so you make that decision.

  • After you have browned the chicken place it in the baking pan. Pour the leftover stuffing over the chicken. Told you we would use it! Bake for about an hour. You may need more time if you used breasts as those are bigger pieces. I encourage you to try the thighs though because they were so juicy and tender! Chicken is done at 165 degrees but if your seasoned like me you know to just cut it open in the biggest part to check lol.

And you’re done!!! I served this with roasted potatoes and a salad but I just had the salad because I am not eating carbs (sad face). This dish is Keto and Low Carb friendy for all my people trying to lose weight in the new year like me! No judgment! I hope you try this and make sure you share this post so my friend’s generosity can live on thru her recipe.

Love Ricki

Closet Goals

So probably by this date you are sick about hearing about goals and all that jazz so I won’t carry on or be long today. All I want to say is that you can write your goals down, pray over them, memorize and meditate over them whatever you do but none of that means anything if you don’t take action! Those same goals will be sitting in that pretty planner until next year and the year after that until you get up and start taking some steps even if they’re tiny ones. I think everyone wants to talk about the pretty side of goal setting but you have to know that nothing works until you do. And that may mean sacrificing time or money on other things or doing something toward your goal when you don’t feel like it (kind of how I felt today lol) but I say if you REALLY want something you’ll do whatever it takes. So go ahead and write that goal down (and subscribe to the blog so you can get your goal action plan download 😉 but make sure you put in the work too!!!

Dress: Zara (sold out) similar Boots: Shoedazzle

Now on to this dress hunny!!! This dress was definitely apart of my closet goals. To me closet goals is being able to go into my closet and wear whatever is there and look and feel good in it. No more never feeling like I have anything cute to wear! Am I the only one that feels like that? Anyways I absolutely love this dress except even though it fits everywhere else it is quite snug around my chest. Ugh!!! Fashion retailers if you’re listening you need to create sizing for us larger busted women. Okay rant over now let me tell you why this dress is amazing. First the pattern is classic and it’s a midi length shirt dress so it’s perfect for the office or church but I certainly think that you can dress it down for a brunch or happy hour (check out that split). And this Zara beauty is also goals because I can rock it with boots now but later in the spring some sandals and a colorful belt would look good too. You will definitely see me in this again just in a different way. Now tell me do you have closet goals too?

Be Better!

Dress: Forever 21 Shoes: JustFab (old) Fur Stole: Forever21 Clutch: 99cent only store

So normally around this time of year everyone is making their New Year resolutions. Well I’m not. I don’t think the beginning of a new year should be an indicator of change. First of all most people are scared of change but it is necessary in life. Without changes there would be no growth. Personally I have learned to embrace change. Without change I wouldn’t have this blog and have met so many wonderful women and men who have helped me grow and learn. So yeah change is scary but it definitely can also be good.

Another thing that a lot of people say this season is new year, new me. To me this is to say the old you isn’t good or something which is totally untrue. I think we are all good people (well most of us, our current world leader is questionable), some of us just get in bad situations, or make not so smart decisions or life just happens and our reactions aren’t well thought out or planned. But we are all still good. So instead of saying new year, new me, say new year, better me. Better decisions, better situations, and better reactions and planning. All that will lead to what I believe the Lord has put in all of us which is greatness! So in 2018, be GREAT!!

So this last minute NYE look is actually not last minute. I’ve had this dress since October from Forever21 (the plus line, it’s a 0x) and these shoes from JustFab for 3 yrs. I added the fur stole (it was on sale under $15) also from Forever21 and the sequined/ velvet clutch is from wait for it…the 99 cent only store! It doesn’t cost a lot to look poppin as the young folks say!!

I hope that you and your loved ones have a safe, happy and prosperous New Year. I will be sipping a little something something from the comfort of my own home for the free 99 but if you turn up make sure to do it responsibly and safely!!!

Love Ricki

The Comfort Zone

So this started off as a post sharing my last minute holiday look in this gorgeous Eva Mendes by NY&Company dress. However how many of y’all know when we make plans God laughs! Yeah so I decided that I wanted to venture out and instead of taking pictures at my normal spot, which is a hidden park, I went to a busy shopping center in our city. Lawd! It was all a great idea in my head until my daughter, my photographer for the day, and I arrived at the location. I cannot lie y’all!!! I was scared!!! I was already dressed, face beat to the gods but with all eyes on me I was ready to run for the hills. This was a BIG step for me because I am an introvert and I am not comfortable being the center of attention.

Dress and Earrings- NY&Company

[ Fur Stole – Forever21

Well with the help of my hype man a.k.a. My child I had to get over it and on with it because she was not here for my antics. She told me I was a grown woman and I looked good so why wouldn’t people look? Well after that boost of confidence (laugh and side eye at the same dang time!) I had to go ahead shake off my fears and work for the camera! And you know what? I love the way these pictures turned out! So coming out of your comfort zone can reap major rewards! I even had a sweet woman stop me on the street and tell me I looked good and she hoped I took pictures. I explained I did and I was a blogger (I actually said that out loud?) and she immediately asked me for my IG name and followed me! Ain’t God good? He will give you confirmation AFTER you take that step of faith! BUT you got to take that step!

So let me quickly spill the tea on this dress! It’s velvet and gorgeous!!! It really did help me to feel beautiful and confidently take these pictures. I will say it was an act of God to get the wrinkles out but it was so worth it! And I told y’all this fur scarf/stole would be making an appearance on the blog! It helped to make the outfit even more glamorous! If you can’t run out to purchase a new outfit for a last minute function a new accessory is the perfect way to change up an old look. Get you a fur hunny and you will turn any outfit up several notches! I went with minimal jewelry since the dress and fur were dramatic enough. And because this dress is floor length I wore low heels and you couldn’t even tell but you would be able to dance all night if you needed to! I hope you enjoy the pictures and the post and more than anything I pray you step out of your comfort zone!!! Your dreams could be on the other side!

Love Ricki

White Chocolate Mocha Recipe and My Christmas Hot Drink Station

Today I am sharing my favorite coffee drink from you know that place with the green mermaid on the cup lol. I created my version of the White Chocolate Mocha to save my coins and I have to say it’s delicious! This was also the perfect recipe to try out in my new hot drink station! Check out the video of my tour after the recipe.

White Chocolate Mocha

Ingredients:

  • 1/2 cup of Milk or half and half
  • 1/4 cup of white chocolate chips
  • About 2 tablespoons of Mocha mix or Instant coffee
  • 6-8 ounces of hot water

Directions:

  • Fill up your coffee mug with the white chocolate chips and the milk.
  • Melt in the microwave for about 1-2 minutes stirring every 30 seconds.
  • Once the milk and white chocolate chips are mixed together add the mocha mix (international coffee house makes a good one) or instant coffee and stir to dissolve.
  • Add 6-8 ounces of hot water to taste and stir to blend.
  • Add any sweetner and toppings you like. I like to add a little vanilla syrup because I like it sweet and top with whipped cream and chocolate syrup.

I hope you try the recipe for the holidays and check out my video here!

Love Ricki