Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
Lotsa carnivore questions today about what a day in the life of this girl looks like. It ainât special yâall itâs just a routine that works for me.
â«ïžI donât âtreat myselfâ or âcheat.â Food is not a reward/something to earn. I also dislike saying cheat because it implies itâs going to benefit you in some way. Cheaters cheat to win. Do you really think youâre winning by cheating yourself?
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â«ïžI eat 2 meals/d on avg. My days off or if I can sleep in, I now eat 1 meal. You must experiment. Your experience/needs will be different than mine.⣠It takes TIME. It took me an entire year to fully adapt &, yes, I gained 15lbs initially.
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â«ïžMajority of meals are my Airfryer Crispy meat bars. 85% ground beef, ground chicken. Avg 2lbs of meat/d. Ground meat is easier to digest & track. I removed most pork & dairy, I donât digestâem well. I donât add extra fat often. Choose meats that are higher in fat. No I donât like organ meat, I prefer the taste of grain fed over grass fed beef.
âŁâ«ïžI stick to beef bc itâs satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)
â«ïžI track macros loosely. It keeps me accountable & I know where to adjust. Rice cakes on occasion post workout or in the evening if I need them, rarely above 50g/day. Macros 10% C – 30% P – 60% F for ME** around 1900-2100 cal/d. Workout fasted at 5 AM on weekdays. Yes I drink coffee before. Work out 5d/wk, 1 active recovery day, 1 rest.
â«ïžYES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY.
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â«ïžSleep=nonnegotiable. 7 hrs min. Zzyquil helps. I take it most nights because I canât shut my mind off.
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â«ïžStill hit 13-15k steps/dayâŁ, even on rest days, drinkin a ton of water + electrolytes, fasting when Iâm not hungry (~18hrs avg), eating when I am.âŁâŁ No extended fasts, no snacking.
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â«ïžI do drink socially. I donât typically eat & have cocktails I choose 1 or the other. I also donât like to eat late. Last meal is usually around 2 or 3p.
â«ïžFavorite self care is coloring, writing, walking, live music, time with friends, working out @3kings_athletics , @hotworx.fishers infrared saunas, @vitalityivbar , routine colonics treatments via Brandy Mason Colon Hydrotherapy in Carmel (I have her info), @massageheightsindy
All of these experiences are going to be different for you but I hope what Iâve learned throughout my journey can help steer you in the right direction đđź
I named my airfryer đđŒââïžHis name is Albert. If youâve been following me for a bit you know I name all my plants toođȘŽđ
After experimenting with all different kinds of ground meats, 85% ground beef is my fav. Just the right amount of fat for my macros, flavor, & texture.
I used to bake meatballs all the time, but fell in love with the crispy edges on meat when cooking in the airfryer. I thought, why the heck not, letâs airfryâem.Â
You can add cheese with this recipe or omit if sensitive to dairy. You can also use different kinds of ground meats, have fun with these!! Ground Pork is another fav, if youâre trying to reduce fat use a leaner ground chicken or ground turkey like a 93%
Simple Cheesy Carnivore Meatballs
Ingredients
2 lbs ground beef (I like 85%, idc if itâs grass fed or grain fed. I feel people over complicate things. As long as it agrees with your health, eat it. I prefer grain fed for taste.)
2 large eggs
2 oz pork rinds ( @epicbar brand baked pork rinds are my fav)
3 oz shredded Italian cheese blend (or whatever youâd like)
1 tsp pink Himalayan sea salt
Instructions
Mix all ingredients in a bowl.
Roll into balls (~1-2 inches in diameter) Should make 24 meatballs.
Cook at 350 degrees for 8 minutes. Turn meat balls & cook for another 4 minutes.
Ballpark Macros per 4 meatballs
(Theseâll vary depending on your meatball size & what ingredients you include)
Lasagna was always a favorite growing up. The drawback: trigger ingredients and all the carbs.
What I love about this recipe is its super simple & you can exclude any ingredient that causes you any G.I. distress.
Italian dishes are notorious for including high fodmap trigger ingredients like onion, garlic, marinara, and dairy. So pick and choose your battles and what ingredients you want to include in your creation!
This recipe from thecreativebite.com
**Cast iron skillets work best
INGREDIENTS
MEAT LAYER
1 tsp. extra-virgin olive oil
1 lb. 85% lean ground beef
Œ c. diced celery (optional)
Œ c. diced red onion (optional)
1 clove garlic, minced (optional)
œ c. low-sugar marinara sauce
1 tsp. kosher salt
1 tsp. black pepper (optional)
CHEESE LAYER
8 oz. ricotta cheese or cottage cheese
1 c. mozzarella cheese, shredded
œ c. Parmesan cheese, grated
2 large eggs, lightly beaten
1 tsp. dried Italian seasoning (optional)
œ tsp. minced garlic (optional)
œ tsp. garlic powder (optional)
œ tsp. black pepper (optional)
INSTRUCTIONS
For the meat layer: Heat an ovenproof skillet over medium-high heat; add the oil. Once the oil is hot, add the ground beef, celery, onion, and garlic. Cook, breaking up the meat with a wooden spoon, until no longer pink, 5 to 6 minutes.
Stir in the marinara sauce, salt, and pepper. Reduce heat to low. Simmer, stirring occasionally, while you make the cheese layer.
In a large bowl, stir together the ricotta, half of the mozzarella, the Parmesan, eggs, Italian seasoning, minced garlic, garlic power, and pepper. Spread the cheese mixture over the top of the meat mixture.
Sprinkle with the remaining mozzarella cheese.
Cover and cook on medium-low heat until the cheese is hot and cooked through, 10 to 15 minutes.Meanwhile, preheat the broiler. Broil lasagna until top is browned, 2 to 3 minutes. Let stand 10 minutes before serving.
Dudes itâs cold out. Felt like eating something that was a cross between chili and a bacon cheeseburger. I mean what could go wrong ?! đ€·ââïž
Casserole Ingredients
** For sensitive tummies I would omit high fodmap ingredients or anything youâre sensitive to like dairy
Arrange the bacon slices, twisting slightly to fit.
Cook for 6 minutes, flip.
Cook for 4-6 more minutes, check for doneness.
Casserole Instructions
Cook bacon first. Add ground beef to skillet and cook until browned. Drain fat.
Add the onion and garlic to the skillet with the beef and cook until translucent, about 5 minutes if youâre adding them
Add the cream cheese, ketchup, mustard, Worcestershire sauce, and salt to the skillet and cook over low heat, stirring constantly, until combined.
Spread the beef mixture into a greased 8×8 baking dish. Top with the cooked bacon.
Crack the eggs into a medium bowl and whisk together with the heavy cream until combined. Stir in the pepper.
Pour the egg mixture over the beef and bacon.
Top with the cheddar cheese.
Bake at 350 degrees for 30 minutes or until set and golden on top. Sprinkle with dill before serving if using
RECIPE NOTES
GAPS: Use sugar-free bacon
KETO: Consider omitting the ketchup or lessening the amount, depending on your carb tolerance.
CARNIVORE/ZERO-CARB: Seasonings & sauces are personal preference. Omit any ingredients that cause gut issues. Be creative and construct to your own recipe!
Why the reset? I had been overly stressed, trying to cut, eating a high amt of carbs (via jasmine rice/rice Chex/occasional alcohol) while intermittent fasting & focusing on 2 (occasionally 3) larger meals a day.
đđ»I have Crohnâs, struggled with a missed diagnosis of IBS basically my entire early life & was overweight.
đđ»Donât digest fruits or vegetables or fiber or seeds or skins well
đđ»Thrive off animal meals & animal-based nutrition
đđ»Struggled with disordered eating & bingeing
đđ»Â Spent 4-5 years healing my gut & getting myself out of metabolic adaptation because I ate poverty macros for fuggin forever
đđ»Tried to competitively CrossFit on Paleo, Quito, low carb & did all the dumb shit for years
đđ»I eat lowfodmap, gluten-free, dairy free, bullshit free đ, and basic af, not cute meals are my jam. Why? Because thatâs how I like to eat, Karen.Â
My cut started out well, but as we progressed I noticed my energy was all over the place I was starting to feel more out of control eating larger meals (I was fuller throughout the day). My fasting blood sugar was consistently higher (for me) around the 95 to 100 range, staying elevated even 2 hours after eating.Â
Mine typically sits around 80 to 85 in a controlled environment, fasting.
My digestion was decent, but I still felt inflamed, puffy, & like I was carrying a lot of âfluffâ around my middle which I did not have in my 20s. (I was more low carb as far as my diet approach in my 20s, & my workouts were lower intensity). I didnât CrossFit until my 30s.
My lifestyle now is very different from even December 2019. My stress is higher & Iâm traveling more.
My last cut was amazing (I had not dieted in 2 years & was coming off of a surplus) My schedule & stress were more controlled.Â
đđ€ HELLO!!!! Katie, youâll be 38 in July, you donât have the same body you had in your 20s. Dude, youâre almost a legit Cougar đ»đ
đđŒââïžItâs time to get real, refocus, & realign.
To those of you in your 30s, let me tell you, things change quickly. You donât recover as quickly, nights of bad decisions haunt you for weeks, and youâd rather go to bed by 9:30 than stay up & go clubbing. PS you still donât have your shit together in your 30s. đđŒđ€đ»
Iâve learned this is the time to accept, adjust, & think about longevity more so than a ripped set of abs.
I love being lean & feeling light & strong, but just because you look the part doesnât mean youâre healthy on the inside. Abs, striations, & single digit body fat â donât help you live to a ripe old age.Â
MY CHANGES:
đđ»Focus on a low carb approach, primarily animal-based nutrition. Why? Because I thrive off animal meats & already donât digest fibers and plants well. I will harp at you till Iâm blue in the face, go your own way! Donât send me fucking hate messages because I eat animals. Iâm not telling anyone to eat this way, Iâm simply sharing my experiences and reasoning why.
đđ»I also am not âCrossFittingâ because all the gyms are closed, therefore, my activity is more lower intensity. This would warrant lower carbohydrates for my needs are not as high.
đđ»I am also sleeping more, reducing caffeine intake, & fasting at least 14-16hrs overnight to recover, give my digestion a break & allow my body to balance itself out.
đđ»I need an approach that is going to keep me fuller, longer, with less energy crashes to sustain long days working at the clinics & hospitals. I donât like worrying about food & a bunch of meal preps, just my personality. I prefer two large meals a day. Naturally, protein and fats will do this. they take longer to digest and are harder to digest by the body â keeping blood sugar more stable, energy levels more stable with you feeling fuller, longer like a cherry on top. Which is why Iâm taking a higher protein, higher fat approach.
đđ»Macro wise, I am loosely tracking just to make sure my calories are in check. Keeping my carbs 50 g & under. Not really paying attention to where my protein & fats fall, obviously Iâm getting plenty of both with animal-based nutrition with the inclusion of nut butters.
đđ»I Am tracking weight, progress photos, & blood sugar with a simple glucometer (am fasting, 2 hrs post meal, bedtime) just to see how my body tolerates specific ratios, salt intake, stress, & food choices. Not because Iâm focusing on the weight on the scale. Obviously when reducing carbohydrates, youâll naturally lose water, so a lot of this is water weight loss, initially.
THINGS IM LEARNING:
â CrossFit is not in aesthetic sport. Stop choosing CrossFit to look like a bodybuilder. Align your training, lifestyle, & align your food. Manage you mofo stress!
â I personally feel much better on a carnivore-ish diet which aligns better with my lifestyle right now.
đMy digestion is exceptional, my bloating is gone, bowel movements routine & normal, my puffiness is gone, I feel lighter.
đAfter nine days Iâm noticing aesthetic changes finally. Stomach is starting to lose that patchy fat in my stubborn areas above and below my belly button.
đYes with the training differences Iâm getting smaller, and softer but Iâm fitting more naturally back into my happy setpoint. My weight is staying around 113 pounds.
đI donât hurt as much (minus my broken toe I have right now).
đNo energy crashes, I have absolutely no cravings for sugar and Iâm offen satisfied with one large meal during the day after my fasted walk.
đI love walking, it is my savior mind and body. I donât need to work out six days a week and I need to sleep more. Duh.
â The more data we have the more we can make educated informed decisions about our lifestyle & food choices. Do we need to worry about tracking & measuring all of the time â NO! But thereâs a time & a place for it so you can learn & make educated decisions about how to live your life for YOU.
Quit whining, complaining, yo-yo dieting, yo-yo training, yo-yo living your life aimlessly because youâre not educating yourself. Get tested, invest in mentors, coaches, doctors to help you. There are free podcasts, wonderful people & resources on social media, books you can purchase & things out there at minimal cost.
â Your goals should be centered around 4 different areas: healing, performance, aesthetics, & longevity. Your seasons will change, adjust accordingly.
â People just think glucose is just a measure of carbs, itâs not, itâs a measurement of your lifestyle. Stress, food choices, sleep, your workouts, air pollution, under eating, over eating, toxins, artificial shit you put in your body or on your body â it all matters. It all affects your physiology, hormones, gut health, & processes that go on internally.
â You have to ask yourself what level of stress you are OK with in your life. Adjust accordingly. If you choose this stress level, donât bitch when you donât get what you want.
â The biggest thing people ignore are their mindset & their thoughts. So why are people having such a hard time right now being at home with their thoughts?
BINGO.
I hope this helps you wherever you are in your journey. Remember only you know your body best. I am not endorsing anyone to follow any particular diet I want you to learn, I want you to follow your heart, and I want you to ALWAYS listen to your gut. â€ïž
Let me know if this was helpful in commentsđđ»
Iâve talked about it openly through the years via my Instagram.
For yrs my reason for diving into these fad diets were focused around self loathing, lack of education & wanting to shrink my life away.
Iâm grateful, however, bc I learned how my body responded to different foods, different quantities, my energy level during training, my crohnâs & digestion, recovery, & realistic sustainability.
I donât believe in any perfect way of eating â only the perfect way of eating for you. So I donât bash anyone who hates meat or prefers a certain way of living.
đđŒââïžGolden rule: basically donât be a dick.
I simply want to educate you on my journey & why I utilize specific methods.
Currently Iâm going through a reset diet. I found with my high carb approach I was feeling inflamed, blood sugar consistently high, digestion off, hungry more often than I shouldâve, energy was all over the place, & I was having to eat an asinine amt of food to feel full to keep from wanting to binge during my cut.
Obv life has been pretty crazy for everyone recently so stress levels high. I felt I needed to hit the redo button.
Why I choose a diet based on animal foodsđâ
â Majority of my calories are from the most nutrient-dense bioavailable foodsâ
â Minimal fiber, meaning everything is easy to digestâ . Iâve talked before about my special needs â I donât digest vegetables very well at all. Gritty, tough textures like skins, nuts & seeds, gluten, dairy, high FODMAP foods are a no no FOR ME.
â Low to no sugar, or highly palatable processed carb based foods. I found these are my biggest triggers when it comes to binging or basically eating like an asshole.
Cereals, cakes/donuts/cookies/chips. I told you Iâm an all or nothing person â Iâm not a moderator. I canât have any of that stuff in my house bc I know if I have it here, I have a higher probability to binge. KNOW THY SELF!
â Natural fats & plenty of protein. Iâm fuller longer, I donât have energy crashes, I can eat 1 to 2 large meals & be happy all day & not have to worry about having a bunch of meal preps.
I work in healthcare â I donât have a lot of time to fuggn worry about 100 perfectly measured out meal preps. I like to live life simple, this takes the guessing out. It was driving me nuts.
â My body is more recovered, less inflamed. I do have to take it easy with higher intensity work like CrossFit. Yes, I love it but trying to do a 30 minute metcon on no carbs â letâs be real people, youâre gonna have to change your training.
Donât be a dumbass & try to do Orange Theory & CrossFit on zero carbs thinking youâre going to perform like a games athlete. Itâs not gonna happen. These are highly glycolytic sports & the most efficient fuel for these will be carbs. Theyâre not your enemy.
I modify my #carnivorish diet to my preferences. There is room for leniency, you are in charge of what you put in your mouth. If there is a food not animal based, that doesnât trigger symptoms for you, donât feel pressured to avoid it.â
Some I include in my diet are:ï»żâ
đ nut butters (pb @sunbutter & coconut)
đ eggs & egg whites & spray butter (vice)
đ @strongcoffeecompany & coffee
đ water flavoring (dudes I hate water, whatevs, pick your poison)
đ @zevia & occasional alcohol
đ Plant based protein powder
ï»żâ đJasmine Rice or Rice Chex around training
I loosely track & eat till Iâm satisfied. I still eat mainly animal foods, but this is what works for me. I donât beat myself up if I want nachos. I make them fit. Theyâre still my #bae