Exciting news to share today including…

🌱 Your keto-friendly grocery list

🌱 Your Blue Zone living guide

🌱 A NEW Cookbook is here

Healthy News Doses

20 Keto Foods You CAN Eat

Hope you've got your coffee (or keto-friendly drink) in hand, because we're about to dive into all things keto. 🥑🥓

If you’ve been living under a rock the last few years, and haven’t heard of this diet.

Here’s Keto in a Nutshell:
It's all about high fat, low carb. Think more avocados, less bread (sad face). The keto diet has been gaining traction for its potential weight loss and blood sugar control benefits. Some even say it might help with dementia and certain cancers, but the jury's still out on that one.

Carb Counting:
Keto typically limits carbs to 20–50 grams/day. And here's a pro tip: focus on net carbs (total carbs minus fiber) since fiber doesn’t get absorbed by your body.

Your Keto Grocery List:

1. Animal Proteins:

   • Seafood: Especially salmon and shellfish.

   • Meat & Poultry: Fresh cuts are best.

   • Eggs: Go whole, the yolk's where the goodness is.

2. Dairy & Alternatives:

   • Cheese: From cheddar to feta, the cheesier, the better.

   • Greek Yogurt & Cottage Cheese: Plain and simple.

   • Cream & Half-and-Half: For that creamy touch.

   • Plant-Based Milk: Almond, coconut, and soy. Unsweetened, of course.

3. Veggies:

   • Leafy Greens: Think spinach, kale, and arugula.

   • Peppers: Spice it up or keep it bell-pepper mild.

   • Summer Squash: Zucchini noodles, anyone?

   • High-Fat Veggies: Avocados and olives.

   • Other Non-Starchy Veggies: Cauliflower, broccoli, and asparagus, to name a few.

4. Plant-Based Foods:

   • Nuts & Seeds: Almonds, macadamia, and chia seeds are top picks.

   • Berries: Raspberries and strawberries lead the pack.

   • Shirataki Noodles: Almost zero carbs and super versatile.

   • Dark Chocolate: Aim for 70% cocoa or more.

5. Fats & Oils:

   • Olive Oil: Drizzle it on.

   • Butter & Ghee: Because everything's better with butter.

The Bottom Line:
Keto isn't just about cutting carbs; it's about embracing a variety of nutritious foods. Whether you're a keto veteran or just keto-curious, it's always good to stay informed.

And always consult your doctor, my friend 😉 

Feeling Blue? (But in a REALLY Good Way)

If you have Netflix, you should give this doc a watch!

🌍 Ever heard of the many 100 year old’s living in the Blue Zone? Studies indicate that while genetics contribute to about 20% of our lifespan, environmental aspects have a more significant influence. Although further research is essential, it's evident that Blue Zone societies have ingrained healthful habits. The lifestyle choices of these communities promote well-being, happiness, and extended life expectancy for their residents.

💙 Steps for a healthier way of life. In Blue Zones, physical activity, balanced nutrition, and community bonds are deeply rooted. Residents typically consume a diet rich in whole plants, drink alcohol in moderation, value restful sleep (including daytime rests!), and incorporate physical activity into their daily routines. Moreover, multi-generational cohabitation is common, fostering a robust social circle and a deep connection to faith or spiritual practices.

⚠️ Heads up! Just to mention: Many areas in the U.S. aren't necessarily designed to emulate the Blue Zone way of life. Consider the challenges of cities that aren't pedestrian-friendly or the emphasis on retirement homes over multi-generational households.

To truly embrace the Blue Zone lifestyle nationwide, significant shifts in our societal structures, from food habits to healthcare access, are required. However, anyone can integrate these habits into their daily routine to enhance their well-being.

What do you think?

Community Shout-outs

Oh Boy, Our Community Has Been Full of Busy Bakers this Week!

🍪🧁 Every snapshot of your delightful baking creations brings so much joy and inspiration to all of us all here at The Healthy Dose.

We truly cherish each one. Let's make next week even more delicious and vibrant! I challenge you to share even more of your baking masterpieces with us in our Facebook Community HERE 😉 

Don’t forget to join our Facebook Community to join the conversation and share ideas! Let's spread the love, one baked good at a time! 🍰🥧

Sourdough Isn't Just Bread; It's a Superfood…Duh!

Loaded with prebiotics and probiotics that your gut can't get enough of…Plus, it's rich in nutrients and has a lower glycemic index, making it a heart-friendly and diabetes-conscious choice.

And if you're feeling sensitive about embarrassing digestion issues?

This delicious, slightly tangy bread also lacks a common ingredient known to worsen chronic stomach problems, such as IBS...

The yeast and bacteria in sourdough starters breakdown these fructans during baking, making sourdough lower in IBS-inducing FODMAPs.

HOWEVER, fermentation alone does NOT lower the FODMAPs in wheat sourdough...

Which is why the guys at Bloom Healthy are handing you the keys to the kingdom. 🗝️ Learn to craft your very own 100% GLUTEN-FREE sourdough that's not just a game-changer, but a life-changer.It's simpler than it sounds, I promise!

The ​Cooking Corner

Keto-Friendly Peanut Butter Bites

Snack time in Keto world doesn’t get any easier than this!

And even if you’re not Keto, these are fantastic just as they are or rolled in chopped nuts or keto-friendly chocolate chips.

Serving size: 4

Ingredients:

• 1⁄4 cup natural peanut butter

• 2 tbsp. fine almond flour

• 3 tbsp. monk fruit sweetener

• 1⁄2 tsp. pure vanilla extract

Instructions:

1. Line a small baking sheet or large plate with a piece of parchment paper or Silpat baking mat.

2. In a small bowl, combine peanut butter, almond flour, monk fruit sweetener, and vanilla. Mix until completely smooth and creamy.

3. Form into 8 medium-sized balls, rolling in the palm of your hand, and arrange on a parchment-lined baking sheet. Place peanut butter balls in the freezer for at least 30 minutes before serving.

4. The recipe can be doubled or tripled, and leftover peanut butter balls can be stored in the freezer.

These wouldn’t last long in my fridge, I’m a bit of a snack fiend. How about you?

I’ll leave you with a question to cause some chaos for my emails…

Are Hot Dogs Sandwiches? 🌭

All was revealed on a recent Tonight Show with Jimmy Fallon

Technically…yes. 🙈 What’s your verdict?

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