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Low Carb desserts for Ketogenic or Low carbohydrate Diets

Low Carb desserts- Keto Sweet tooth

So just because you have started a low carb nutrition plan doesn’t mean that you can’t have any sweets or treats!!! You just have to know how to formulate them with minimal carbs and sugar. I consider this an art form….. Making something that taste like a dessert, only using real foods, and natural ingredients. Here are some of my favoriteConcoctions that I have found along my keto journey.

Pistachio Crusted, Almond butter, Coconut cream layer pie

You first start with the crust. It takes 1/4 cup of shelled pistachios, 1 tbsp of almond flour, and one tablespoon of coconut oil with a few drops of stevia in it. Crush the pistachios in to powder, add almond flour, then add in melted coconut oil, and stir until you can pack down your crust in to the bottom of a glass dish. After it sits in the freezer for about 10 minutes, it should be hard enough to add the almond butter.

low carb dessert

Add a half of a cup of nut butter as an even layer over your crust. Then store it in the freezer for another 10 minutes as you make your cream. You need  a half cup of pure coconut cream in a bowl. Mix in some cinnamon and stevia to taste. Add melted coconut oil, or coconut butter to get the right creamy consistency. Once you have it just right, pull out your pie, and add the cream as the topping. Then refrigerate until ready to serve. I recommend toasted coconut flakes, or crushed nuts as a delightful topping. This makes three servings. Each serving has 13g of Carbohydrate, 8g or protein, and 43g of fat.

Chocolate brownie Cookie

This one is pretty simple. Mix 2 tbsp of coconut oil, 1 serving of Keto collagen or protein powder, and one serving size of any nut butter. Whip them until consistency is like brownie batter and then stick into the fridge. While your no bake brownie is hardening, now you can make your topping. I personally like to take 1/4 cup coconut cream, and mix a little powdered peanut butter (like 1 tbsp, iIdon’t eat PB very much do to the mold factor), and a tbsp of coconut milk. This makes a creamy peanut butter topping for the chocolate brownie. Simple and easy, makes one big serving. I use macadamia nut butter in mine which makes the macro nutrient makeup 10.5g of carbs, 13g of protein, and 43g of fat.keto cookie

July 29th “Biohacking your Hormones” Seminar

Learning how to Bio hack our hormones for fat loss and energy.

This hour long seminar gives you an understanding on what these hormones are, and how they play a role in energy metabolism, health, and fat loss. You’re going to learn the tips and tricks to optimize your bodies communication system (i.e. hormones) to perform better, feel better, and live happier.biohacking hormones

Visual slide presentation here: CLICK HERE

Click here for Audio of the Seminar



Quality Sleep and Caffeine Reduction

by zach 0 Comments

Sleep and Caffeine – The dysfunctional relationship…..

Sleep is one of the most under valued priorities in the Average American citizen. We are sleeping less in this day and age, than in any other time in human history. What most people don’t realize, is that sleep deprivation is directly linked to chronic disease. Here is a quote from the CDC (even the government knows it),Sleep and Chronic Disease. … Notably, insufficient sleep, has been linked to the development and management of a number of chronic diseases and conditions, including diabetes, cardiovascular disease, obesity, and depression. Jul 1, 2013″. So in my quest to learn more about sleep, I decided that I would embark on my own Sleep Optimization. What I didn’t know is that the number one thing effecting my sleep was my 12oz cup of coffee every morning.

How does Caffeine effect our sleep?

Caffeine has what is called a “half life”. An eight hour half life to be exact. That means that if you have 100mg of caffeine, it takes 8 hours for it to be half gone. So eight hours later you still have 50mg of caffeine in your system. This was shocking to me, because I am quite sensitive to caffeine. I decided to run an experiment to see if switching to decaf increased my sleep quality on my wearable sleep tracker. On the left, is a picture of one my sleep days with over wight hours of sleep and my normal activity. On the right is 3 days after the left picture, and after 2 days of using decaf coffee, in stead of my regular dark roast. So basically, I went from about 150mg of caffeine, to 15mg of caffeine per day.

Sleep and caffeine

less caffeine more sleep

After consecutive nights of seeing this information, I have become a believer that caffeine is definitely effecting our sleep. Along with tones of unnatural light, blue light from devices, and tons of cortisol killing our melatonin from too much stress.

For more information on how to optimize your sleep, I recommend researching the “Sleep Smarter” Book by Shawn Stevenson. Or listen to his Podcast called “The Model Health Show“.

In the meantime, if you have questions for me, you can email me at musclesandveggies@gmail.com.

Have a Wonderful day!


 Ketogenic diet Coaching – Getting into Ketosis

When I first started the ketogenic diet, I thought, “this will be easy, just cut out carbs and sugar”. I quickly found out there was more to it than that. The weeks following my sugar and carb restriction were filled with frustration. Although I could get low levels of ketones in blood and breath meters, I didn’t feel all that different. Also, I hadn’t started to trim the extra fat I wanted to lose. At that point, I started listening to every podcast, and you tube video that I could possibly find. Long story short, it took me a month before I finally figured out the numerous things that were holding me back from feeling like a million bucks. I basically had to look at my daily eating habits under a microscope before I finally pulled some things out that were spiking either blood sugar or insulin.

Once I was there, the difference was night and day! I recommend testing for that reason. If your guessing whether your in ketosis or not your probably not in ketosis. Mental focus, Clarity, and stability run very high when ketones get above the 1.0 mmol range(this is the blood value of ketones). There is a lot of things in all the processed food we consume that have the ability to keep us stuck at low ketone levels. There is also a lot of debate about the macro range everyone should hit for keto. There is no one size fits all approach with ketogenesis.

Where a Keto Coach can help?

First off, let me say that I’m talking about a certified individual in nutrition and fitness. Someone who has been trained in bio markers, cautions, waivers, risk factors, and more. Be diligent in who you choose, and make sure they are properly qualified. After all, we are talking about your life and health here!

A keto coach can help by sitting down with you to evaluate your health problems/symptoms and medications. Also to hear your Goals and Motivation for starting a keto diet. Next a coach can be really valuable tool in any nutrition plan to see exactly what goes in your mouth over a three or four day period. This is where you can find the culprits keeping you from ketosis. As well as taking into consideration your training or exercise while starting a keto diet. Stress and sleep are a huge part of any holistic wellness program as well.Onling keto coach

Coaching should also involve a good meal plan. A meal plan with tons of options on what you can eat, when you should eat it, and how much (while you dial in the right macro content that puts you into a nice state of nutritional ketosis). This includes supplements that are important for overall health and stability on a ketogenic diet.

So these are just a few things that Muscles and Veggies offers for in person or online ketogenic diet coaching. Zach is a certified Health and life coach through “Integrative Wellness Academy”, a certified Personal Trainer through the “American College of Sports Medicine”, and a CFL1 cross fit coach. For more information, pricing, or concerns, please leave a comment below and Zach will get back with you ASAP.

Easy Low Carb Recipe- Keto Bowl

Low carb recipe that doesn’t take all day

Low carb recipes don’t have to necessitate hour of preparation and cooking. You can throw together many different combo’s of food if you just know what works well together. My “Keto Bowl” is a great example of that. You need a veggie or two, a protein source, and a fat and seasoning source. That’s it…. I either pan fry veggies from fresh or frozen in bacon grease, which you usually only takes about 5 to 7 minutes total. So if your diligent in having protein pre cooked, than you have a huge jump start. I like to cook a pan of bacon every two days, and either a grill full of hamburgers or pork chops (every 3 days) to have on hand. Then it’s just a matter of warming things up, throw them in a bowl, and make them taste amazing!

Low carb recipe example:

What do you think? Are you up for sardines? No other food is packed with selenium, omega 3’s, and CoQ10 like sardines are! For more meal ideas and tips, follow me on intragram.com @musclesandveggies.

This post is brought to you by Perfect Keto! Looking to Experience Ketosis! Mental focus, energy, and much more!Low Carb recipe