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Keto Flu: What Is It and How to Get Through It

July 11, 2019 in Food
“Bye bye, peanut butter toast.”

The keto Diet is a popular way to lose weight and stay healthy. It’s the way of life I have chosen as of late. For those of y’all in the dark, keto is a low-carb, moderate-protein, high-fat diet. While it is a safe diet for the majority of folks, it does come with an unpleasant side effect- dun.dun.dun…the Keto Flu.

What Is the Keto Flu?

            The Keto Flu is a collection of flu-like (hence the name) symptoms that some folks may experience when they first start the Keto diet.

What Causes the Keto Flu?

            The Keto Flu is caused by your body’s transition from burning sugar to burning fat for the majority of its energy needs. Going from a high-carb daily intake of about 225 grams of carbs per day to approximately 20-50 grams of carbs per day, will lower the insulin levels in your body. Lower levels of insulin will cause your liver to convert fat into ketones, meaning that you’re then in a state of ketosis. What is ketosis? According to Medical News Today, “Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body.” Starting a Keto diet also causes electrolyte imbalances in the body. Why? Well, according to HVMN Blog, “The key reason is that dietary carbohydrate restriction reduces insulin release. Insulin signals cells in the body to absorb glucose in the bloodstream, but it also signals the kidneys to reabsorb/store more water. Lower insulin levels (as a result of decreased carb intake) means the kidneys now store less water. This results in dehydration and the flushing out of electrolytes in the process.”

What Are the Symptoms of the Keto Flu?

            Symptom of the Keto Flu will vary from one person to another, but the most common symptoms include:

            Bad Breath

            Brain Fog

            Constipation or Diarrhea

            Dizziness

            Fatigue

            Headache

            Insomnia

            Irritability

            Muscle Cramps and/or Soreness

            Nausea

            Poor Concentration and/or Focus

            Stomach Pains

            Sugar Cravings

How Long Does the Keto Flu Last?

            How long the Keto Flu lasts will vary from person to person, but generally symptoms will start within a day or two after starting the Keto Diet and will last anywhere from a few days up to a week. The Keto Flu is only temporary, and symptoms will go away once your body adjusts to the changes in diet.

What Are Some Remedies for the Keto Flu?

            When you are dealing with the Keto Flu, there are a few things that you can do to reduce (or possibly eliminate) your symptoms, including:

            Eating More Fat– Your body will need more fat now for energy, since it won’t be getting it from carbs any longer. This means you’ll need to get calories from Keto-friendly fats like avocados, bacon fat, cacao & grass-fed butter, chia, flax & sesame seeds, coconut, fish, olive & palm oil, eggs, fatty fish, heavy cream, lard, macadamia nuts, pecans and walnuts.

            Replenishing Electrolytes- As mentioned above, starting a Keto diet will result in electrolyte imbalances in your body. Because of this, you’ll need to replenish your body with electrolytes. To achieve this, one thing you can do is to increase your sodium intake. Also, eat calcium-rich foods, like almonds, broccoli, chia seeds, sardines and Swiss cheese; magnesium-rich foods, such as cashews, dark chocolate, halibut fish, pumpkin seeds and salmon, as well as potassium-rich foods, like avocados, Brussels sprouts, mushrooms, spinach and zucchini.

            Also, be sure to stay hydrated and get plenty of sleep! Keto flu affects everyone differently, so listen to your body’s cues, yo.

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#FuelTheirDrive #CassClay #Sponsored We’re geari #FuelTheirDrive #CassClay #Sponsored We’re gearing up for the final weeks of cross country AND the Fuel Their Drive competition. 

We've been loading up on protein, carbs and chocolate milk in our household!  For every Cass Clay milk you purchase, you can snap a photo of your receipt, upload it to http://www.fueltheirdrive.com/cassclay and have a chance to win up to $10k for your athletic department. Is your school on the leaderboard?  Check out the top schools for the area here:
https://fueltheirdrive.com/cassclay/en-us/Leaderboard

Again, quick recap on how you can help your high school athletic department:  Simply buy Cass Clay milk, snap a photo of your receipt and upload it to www.fueltheirdrive.com/cassclay and then vote for your favorite high school!  Help push your school to the top.  Find Cass Clay milk at a local retailer near you, including Walmart.

CASS CLAY WILL AWARD 16 GRANTS RANGING FROM $1K-$10K TO SCHOOL COMMUNITIES, INCLUDING NORTH DAKOTA! WIN-WIN! LET'S GOOO! 

No Purch. Nec. Ends 10/15/21. 16+, IA, IL, KS, MN, NE, ND, WI only, Rules: http://pl.fyi/zw2
My famous “mom” line is, “make sure you are My famous “mom” line is, “make sure you are drinking water!” Or “are you drinking water?” Or “do you need some more water?” Any sort of variation can come out of my mouth at any given time.  Ask my kids and they will confirm.  If there is one thing that I know is that staying hydrated is so important. 

Clean drinking water is even better! I introduce to you ZeroWater.  Only ZeroWater leaves 000 dissolved solids, for the purest tasting water. ZeroWater is the only filter certified by the NSF to reduce both Lead and Chromium. It also has a premium 5-stage filter versus the standard conventional 2-stage filter used by other brands.

I am teaming up with @zerowater000 to give away a zero water pitcher.  This pitcher comes with a water quality meter and premium 5-stage ion exchange filter!

The Ready-Pour technology allows you to dispense filtered water as the reservoir continues to filter. No need to wait until the pitcher is full to start enjoying.

Here’s the deal and the rules. 
*must “like” this post
*follow @mamasitaal 
*follow @zerowater000
*tag a friend to receive an extra entry (the more you tag, the more entries you get)

It’s that easy to enter. 
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This giveaway is not affiliated with Instagram. 
Winner will be announced on 10/15/2021 
#ZeroWater #LiveLifeAtZero #creatorco #onetreeplanted #creatorsplanttrees
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Are you a coffee fan? If so, what is your favorite coffee brand? How do you like your coffee? How many cups do you drink per day? 

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#ourneighborhood #myneighborhood #fallseason #fallisintheair #fallismyfavorite #fallvibes #fallcolors #changeisgood #beautifulview #myviewrightnow #myviewisbetterthanyours #sunrise #gorgeousviews #autumn #autumnvibes
Sorry Kanye, but this is the greatest of all time. Sorry Kanye, but this is the greatest of all time. The Goat of all soups. And it’s easy to make too. 

🍁 Vegetable Soup 
Here’s what you need: 
2 Tbsp olive oil
1 1/2 cups chopped yellow onion (1 medium)
2 cups peeled and chopped carrots (about 5)
1 1/4 cups chopped celery (about 3)
4 cloves garlic , minced
4 (14.5 oz) cans low-sodium chicken broth* or vegetable broth
2 (14.5 oz) cans diced tomatoes (undrained)
3 cups peeled and 1/2-inch thick diced potatoes (from about 3 medium)
1/3 cup chopped fresh parsley
2 bay leaves
1/2 tsp dried thyme
Salt and freshly ground black pepper
1 1/2 cups chopped frozen or fresh green beans
1 1/4 cups frozen or fresh corn
1 cup frozen or fresh peas 

Instructions:

🍁 Heat olive oil in a large pot over medium-high heat. 
🍁 Add onions, carrots, and celery and saute 4 minutes then add garlic and saute 30 seconds longer.
🍁 Add in broth, tomatoes, potatoes, parsley, bay leaves, thyme and season with salt and pepper to taste*.
🍁 Bring to a boil, then add green beans. 
🍁 Reduce heat to medium-low, cover and simmer until potatoes are almost fully tender, about 20 - 30 minutes. 
🍁 Add corn and peas and cook 5 minutes longer. Serve warm.

For the full how to: check out Vegetable soup on the cookingclassy.com. 

#comfortfood #soupseason #soupdejour #souprecipes #nummanum #yummy #soupfordays #fallsoup #fallsoupseason #vegetablesoup #vegetablesoup #soupmaker #deliciousness #delicious #cookingclassy #comfortfoods #goatsoup🐐 #greatestofalltime #whatsfordinnertonight #whatsfordinnertomorrow #itswhatsfordinner
Tis’ the season to be fall-y. Be prepared for Tis’ the season to be fall-y. 

Be prepared for a slew of Autumn season posts.  Fall is my favorite. 

I love the colors. I love the decor. I love the fall fashion. I love the fall food.  I love it all! I had a few floral arrangements I had created by  different local small town florists.  Here are my faves.  Aren’t they gorgeous? And how cute is that little pumpkin? 

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Follow on Instagram
#FuelTheirDrive #CassClay #Sponsored We’re geari #FuelTheirDrive #CassClay #Sponsored We’re gearing up for the final weeks of cross country AND the Fuel Their Drive competition. 

We've been loading up on protein, carbs and chocolate milk in our household!  For every Cass Clay milk you purchase, you can snap a photo of your receipt, upload it to http://www.fueltheirdrive.com/cassclay and have a chance to win up to $10k for your athletic department. Is your school on the leaderboard?  Check out the top schools for the area here:
https://fueltheirdrive.com/cassclay/en-us/Leaderboard

Again, quick recap on how you can help your high school athletic department:  Simply buy Cass Clay milk, snap a photo of your receipt and upload it to www.fueltheirdrive.com/cassclay and then vote for your favorite high school!  Help push your school to the top.  Find Cass Clay milk at a local retailer near you, including Walmart.

CASS CLAY WILL AWARD 16 GRANTS RANGING FROM $1K-$10K TO SCHOOL COMMUNITIES, INCLUDING NORTH DAKOTA! WIN-WIN! LET'S GOOO! 

No Purch. Nec. Ends 10/15/21. 16+, IA, IL, KS, MN, NE, ND, WI only, Rules: http://pl.fyi/zw2
My famous “mom” line is, “make sure you are My famous “mom” line is, “make sure you are drinking water!” Or “are you drinking water?” Or “do you need some more water?” Any sort of variation can come out of my mouth at any given time.  Ask my kids and they will confirm.  If there is one thing that I know is that staying hydrated is so important. 

Clean drinking water is even better! I introduce to you ZeroWater.  Only ZeroWater leaves 000 dissolved solids, for the purest tasting water. ZeroWater is the only filter certified by the NSF to reduce both Lead and Chromium. It also has a premium 5-stage filter versus the standard conventional 2-stage filter used by other brands.

I am teaming up with @zerowater000 to give away a zero water pitcher.  This pitcher comes with a water quality meter and premium 5-stage ion exchange filter!

The Ready-Pour technology allows you to dispense filtered water as the reservoir continues to filter. No need to wait until the pitcher is full to start enjoying.

Here’s the deal and the rules. 
*must “like” this post
*follow @mamasitaal 
*follow @zerowater000
*tag a friend to receive an extra entry (the more you tag, the more entries you get)

It’s that easy to enter. 
Good luck! 

This giveaway is not affiliated with Instagram. 
Winner will be announced on 10/15/2021 
#ZeroWater #LiveLifeAtZero #creatorco #onetreeplanted #creatorsplanttrees
Today’s good mood is sponsored by coffee. #nati Today’s good mood is sponsored by coffee.

#nationalcoffeeday should be every day and let me tell you, Starbucks cinnamon dolce is my fave.  I top mine off with whipped cream and a sprinkle of cinnamon. Perfection. 

Are you a coffee fan? If so, what is your favorite coffee brand? How do you like your coffee? How many cups do you drink per day? 

#coffee #coffeelover #coffeegram #coffeeaddict #coffeelife #coffeeholic #coffeedaily #coffeecoffeecoffee #coffeevibes #coffeebreak #coffeeislove #yumyum #cantleavewithoutit #cantleavehomewithoutit❤️
Crisp air. Pretty leaves. Sweaters and boots. Foot Crisp air. Pretty leaves. Sweaters and boots. Football. Coffee and pumpkins.  I love fall. 

#ourneighborhood #myneighborhood #fallseason #fallisintheair #fallismyfavorite #fallvibes #fallcolors #changeisgood #beautifulview #myviewrightnow #myviewisbetterthanyours #sunrise #gorgeousviews #autumn #autumnvibes
Sorry Kanye, but this is the greatest of all time. Sorry Kanye, but this is the greatest of all time. The Goat of all soups. And it’s easy to make too. 

🍁 Vegetable Soup 
Here’s what you need: 
2 Tbsp olive oil
1 1/2 cups chopped yellow onion (1 medium)
2 cups peeled and chopped carrots (about 5)
1 1/4 cups chopped celery (about 3)
4 cloves garlic , minced
4 (14.5 oz) cans low-sodium chicken broth* or vegetable broth
2 (14.5 oz) cans diced tomatoes (undrained)
3 cups peeled and 1/2-inch thick diced potatoes (from about 3 medium)
1/3 cup chopped fresh parsley
2 bay leaves
1/2 tsp dried thyme
Salt and freshly ground black pepper
1 1/2 cups chopped frozen or fresh green beans
1 1/4 cups frozen or fresh corn
1 cup frozen or fresh peas 

Instructions:

🍁 Heat olive oil in a large pot over medium-high heat. 
🍁 Add onions, carrots, and celery and saute 4 minutes then add garlic and saute 30 seconds longer.
🍁 Add in broth, tomatoes, potatoes, parsley, bay leaves, thyme and season with salt and pepper to taste*.
🍁 Bring to a boil, then add green beans. 
🍁 Reduce heat to medium-low, cover and simmer until potatoes are almost fully tender, about 20 - 30 minutes. 
🍁 Add corn and peas and cook 5 minutes longer. Serve warm.

For the full how to: check out Vegetable soup on the cookingclassy.com. 

#comfortfood #soupseason #soupdejour #souprecipes #nummanum #yummy #soupfordays #fallsoup #fallsoupseason #vegetablesoup #vegetablesoup #soupmaker #deliciousness #delicious #cookingclassy #comfortfoods #goatsoup🐐 #greatestofalltime #whatsfordinnertonight #whatsfordinnertomorrow #itswhatsfordinner
Tis’ the season to be fall-y. Be prepared for Tis’ the season to be fall-y. 

Be prepared for a slew of Autumn season posts.  Fall is my favorite. 

I love the colors. I love the decor. I love the fall fashion. I love the fall food.  I love it all! I had a few floral arrangements I had created by  different local small town florists.  Here are my faves.  Aren’t they gorgeous? And how cute is that little pumpkin? 

What’s your favorite season? 

#falldecor #fallfashion #fallcenterpiece #fallcenterpieces #fallstyle #falldecorations #fallready #fallharvest #fallisintheair #fallflowers #autumn #autumnvibes #autumndecor #autumnvibes🍁 #pumpkindecor
As I sit here at my current job (I am a radio adve As I sit here at my current job (I am a radio advertising sales rep), I am reminiscing about past jobs I have had in my life. Here are a few…can you guess which job I have not had?

1. On air personality (deejay)
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3.  Grocery store checker
4. Zoo attendant 
5.  Housekeeper 

I’ll share the answer later in my story.  Don’t forget to share the first job you ever had! 

#jobs #jobsihad #jobsihadbefore #whatsayyou #shareyourstory #employment #whatidid
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