When you are choosing types of exercise, pick activities which are going to be enjoyable for you. When you perform activities that you enjoy, you have a better chance of sticking with them. You can occasionally change up the exercises that you do to prevent yourself from getting tired of following the same routine. Great examples of fun exercises are swimming, walking with a friend, or a dance class.
I made this late last night and awoke this morning to a beautiful loaf of delicious bread. It even smelled like bread baking. I had to use a mix of blanched and unblanched almond flour due to running out of blanched. I used NOW psyllium powder which is finer in texture than Jay Robb but all I had on hand so I weighed it (like everything else) but didn’t run it through the blender. I also added a dropper full of stevia glycerite to add a subtle sweetness. I’ve made the bun version before and they were really good but the stevia addition seemed to round out the taste and enhance the flavor in a very satisfying way. It rose beautifully and fell slightly but evenly upon cooling overnight. This loaf is perfect! Tomato sandwich, here I come.
^ Fumagalli M, Moltke I, Grarup N, Racimo F, Bjerregaard P, Jørgensen ME, Korneliussen TS, Gerbault P, Skotte L, Linneberg A, Christensen C, Brandslund I, Jørgensen T, Huerta-Sánchez E, Schmidt EB, Pedersen O, Hansen T, Albrechtsen A, Nielsen R (September 2015). "Greenlandic Inuit show genetic signatures of diet and climate adaptation". Science. 349 (6254): 1343–7. Bibcode:2015Sci...349.1343F. doi:10.1126/science.aab2319. hdl:10044/1/43212. PMID 26383953.
Anyone with metabolic syndrome should make every attempt to reduce their body weight to within 20% of their "ideal" body weight (calculated for age and height), and to incorporate aerobic exercise (at least 20 minutes) into their daily lifestyle. With vigorous efforts to reduce weight and increase exercise, metabolic syndrome can be reversed, and the risk for cardiovascular complications can be substantially improved.
At the University of Leicester, scientists have showing that the level of sugar in your blood can affect blood vessels which in turn can have potentially dangerous effects on your heart and blood pressure. Glucose has an important role to play in the normal functions of the cardiovascular system.  Untreated high sugar levels can lead to life threatening illnesses.

Kumar, R., Chhatwal, S., Arora, S., Sharma, S., Singh, J., Singh, N., … Khurana, A. (2013, January 19). Antihyperglycemic, antihyperlipidemic, anti-inflammatory and adenosine deaminase–lowering effects of garlic in patients with type 2 diabetes mellitus with obesity. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, 6, 49–56. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554227/
When you are separating the eggs if you use the method of pouring the egg from one half of the shell to the other you have to be extremely careful because the sharp shell can easily break the yolk. There are tools that you can purchase that will cradle the yolk and let the white run into a separate bowl. Or, you can use your hands. You need to make sure that your hands are extremely clean and fresh from being washed. Break the egg into one hand and let the white slip between your slightly separate fingers. The yolk will settle into your hand and the white will slip off into the bowl.
Try to be patient. Although some people get into ketosis relatively quickly, it can take others a while. Unfortunately, people who are insulin resistant often have a longer journey. Put in a solid month of consistent keto eating, and try to ramp up your physical activity, if possible. Within four weeks, you should definitely be in ketosis and experiencing its benefits.

Dr. Campos, it is unfortunate that you retain the medical community’s negative stance on the ketogenic diet, probably picked up in medical school when you studied ketoacidosis, in the midst of an obesity and type II diabetes epidemic that is growing every year, especially among populations who will never see the Harvard Health Letter. The medical community has failed in reversing this trend, especially among children, and the public is picking up the tab, in the form of higher health insurance premiums to treat chronic metabolic diseases which doctors cannot cure. The ketogenic diet does not bid its adherents to eat unhealthy processed meats, and the green leafy vegetables that it emphasizes are important in a number of nutritional deficiencies. People lose weight on the ketogenic diet, they lose their craving for sugar, they feel more satiety, they may become less depressed, their insulin receptors sensitivity is improved, and these are all the good outcomes you fail to mention. There is a growing body of research which demonstrates the neuroprotective effects of the ketogenic diet to slow cancer progression, as well as diseases like Parkinson’s and Alzheimer’s, for which there are no effective medical treatments. Please respect your patients by providing them with evidence-based medical outcomes, not opinions.

While I do not really miss bread I do occasionally like a grilled cheese. I think this will also work well as a hamburger bun this Summer. It is a bit salty even when using unsalted butter, so I might cut that back a bit. It made a great grilled cheese though. I made mine in a small rectangular pan then cut it in half and grilled it in my cast iron pan with cheddar. Wonderful!


There is also exciting early research suggesting that ketosis may be beneficial for many other conditions, such as reducing the frequency and severity of migraine headaches, reversing PCOS, perhaps enhancing conventional brain cancer therapies, possibly slowing down the progression of Alzheimer’s disease, along with potentially helping people live longer, healthier lives.
I just made this bread and it is beautiful! I cannot believe how well it rose-finally a nice rounded full loaf of bread! BUT…the bottom sticks and in order to get it out, I really have to abuse it, which causes some deflation and a not-as-pretty-as-it-should-be loaf. Ended up with a hole on the bottom that got stuck in the pan. I am using a coated aluminum pan with generous amount of coconut oil. Any tips? I put this loaf back in the oven on a cookie sheet to firm up the crust areas that are damaged. Thanks!
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Oh Maria! Your bread recipe is fabulous! I have been playing around with it a little because the psyllium was a little too much for my gut! Went to 8 TBS of psyllium and added 2 TBS of Jay Robb Protein Isolate powder and a little sweetener (trying to make a yeasty flavor) I also turned it into buns which are easier for my household. I must say they turned out great! I even added caraway seeds to one batch for a rye flavor! I cannot thank you enough for making it so much easier to eat right when you have BREAD, ROLLS and DESSERTS that are fabulous!
Nutritional ketosis may facilitate PGC-1α activity through multiple mechanisms. Since PGC-1α is activated by AMPK and SIRT1, nutritional ketosis may initiate PGC-1α activity through these enzymes. As previously mentioned, catecholamines and adiponectin facilitate PGC-1α activity by promoting its expression, and insulin inhibits PGC-1α through downstream phosphorylation, all independent of AMPK. As previously discussed, a ketogenic diet may increase catecholamines and adiponectin and is well known to decrease insulin, indicating that nutritional ketosis may directly facilitate PGC-1α activity through these hormones. Supporting these potential mechanisms, a ketogenic or low-carbohydrate diet has increased expression, protein content, and activation of PGC-1α [149, 231, 317], as well as expression of its target PPARα [87, 148]. Furthermore, in skeletal muscle of mice following a ketogenic diet, the resulting increases in O2 consumption and expression of genes related to fat oxidation appear to be dependent on PGC-1α [157]. Ketones likely contribute to this signaling as well based on the recent observation that the increased hepatic expression of PPARα targets induced by a ketogenic diet did not occur with a nonketogenic low-carbohydrate diet [37].
As with other sources of oxidative stress, mtROS can damage enzymes and cell membranes and subsequently facilitate the pathogenesis of chronic disease [41]. Oxidative damage to mitochondrial DNA (mtDNA) is of particular concern because of its proximity to the electron transport chain (mtETC). Furthermore, compared to nuclear DNA, mtDNA is more prone to oxidative damage and is not repaired as effectively [42–45], although this has been debated based on more recent evidence [46–50]. Unrepaired mtDNA damage leads to mitochondrial dysfunction, which is implicated in the pathogenesis of a variety of chronic diseases [51] and associated with shorter lifespan [52]. Therefore, while moderate levels of mtROS have important roles in signaling and health, protection against excessive levels is also important.
As previously mentioned, numerous studies have demonstrated a profound increase in fat oxidation in response to ketogenic and low-carbohydrate diets. Some studies have even shown an increase in O2 consumption [148, 155–158]. However, fats contain fewer oxygen atoms per carbon than carbohydrates, thereby necessitating greater O2 intake to produce the same amount of energy [159]. Furthermore, since β-oxidation and ketolysis produce a greater proportion of FADH2 to NADH, the resulting decrease in passage of electrons through complex I decreases potential for ATP production per unit of O2 consumption [160]. Increased O2 consumption in response to a ketogenic diet may therefore merely be an effect of the differences in the metabolism and molecular structures of fat and carbohydrate rather than a true indication of increased capacity for oxidative phosphorylation. However, in rat hearts perfused with glucose, the addition of ketones has decreased O2 consumption [161]. This discrepancy may be related to variations in mitochondrial uncoupling. Either way, several studies have shown ketogenic diets to increase mitochondrial content, and numerous studies have shown these diets to increase expression, content, or activity of mitochondrial proteins involved in oxidative phosphorylation and fat oxidation. Compared to O2 consumption alone, these findings provide more conclusive support for an increase in oxidative capacity in response to nutritional ketosis.
I never believed i would be healed someday from Diabetes type 2.This disease started circulating all over my body and i have been taking treatment from my doctor, few weeks ago i came on search on the internet if i could get any information concerning the prevention of this disease, on my search i saw a testimony of someone who has been healed from (Diabetes 2 and Cancer) by this Man DR iyoriobhe and she also gave the email address of this man and advise we should contact him for any sickness that he would be of help, so i wrote to his mail telling him about my (Diabetes) he told me not to worry that i was going to be cured!! hmm i never believed it,, well after all the procedures and remedy given to me by this man few weeks later i started experiencing changes all over me as DR iyoriobhe assured me that i have cured,after some time i went to my Dr to confirmed if i have be finally healed, behold! it was TRUE, So friends my advise is if you have such sickness or any other at all you can email DR iyoriobhe on : doctoriyoriobhe4@gmail. com OR whatsapp him ,+1 606-654-3154 .
^ Grundy SM, Cleeman JI, Daniels SR, Donato KA, Eckel RH, Franklin BA, Gordon DJ, Krauss RM, Savage PJ, Smith SC, Spertus JA, Costa F (October 2005). "Diagnosis and management of the metabolic syndrome: an American Heart Association/National Heart, Lung, and Blood Institute Scientific Statement". Circulation. 112 (17): 2735–52. doi:10.1161/CIRCULATIONAHA.105.169404. PMID 16157765.
Increases in cholesterol levels need discussion too. We do see temporary increases in cholesterol levels often as individuals transition onto a ketogenic diet. However, when you examine lipid particle size (a more important way to look at the cardiovascular risks), the risk pattern doesn’t seem to increase with a ketogenic diet. Harvard Health has written about lipid particle size here before: http://www.health.harvard.edu/womens-health/should-you-seek-advanced-cholesterol-testing-

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Is there any way you can post at the beginning of a recipe: NOT for weight loss. I have tried a few recipes before reading the comments below, made it, then saw it was a no no for weight loss. Thanks! I made your pita bread too and it rocks. I am waiting for this amazing bread to come out of the over right now. I am worried about eating now though. Too many carbs for weight loss?
How long does it take to get into ketosis? This will depend on a few factors, including how strictly you limit your carb intake and also certain variables that are mostly out of your control, like your genetics, medical history, body composition and energy needs. If you’re consistently eating from food list, you should be able to see results and improvements within a short couple of weeks.
My mother was diagnosed with ALS in May 2016. Her doctor put her on riluzole, letting her know there was no cure but the medication might provide her a few more months of delayed symptoms. ALS progresses at different rates and affects different body parts first. My mother, being 73 at the time, fell into a category of what they call “fast progression” (older female). Her arms weakened first, then her hands, her mouth, and throat, and finally her lungs. Throughout her two-and-a-half-year ordeal, she was able to walk with assistance nothing was really working to help her condition.I took her off the riluzole (with the doctor’s knowledge) and started her on amyotrophic lateral sclerosis herbal formula i ordered from Health Herbal Clinic(Maggiherbalcenter@gmail.com) , her symptoms totally declined over a 5 weeks use of the ALS disease natural herbal remedy. She’s now almost 75 and doing very well, the disease is totally reversed!! with the help of dr MAGGI ,contact him today via Maggiherbalcenter@gmail.com you can also add him on whatsapp via +1[312]767-3460.
I made this tonight for the first time and I don’t think I ground my psyllium husk enough because the bread had some “crunchy” parts (and not in a good way). Also, I did get a little sinkage, though not too bad. I also inadvertently added baking soda instead of baking powder, so tried to scoop it out and then add the baking powder. I think ultimately, I had too much. Finally, I felt like it needed more salt. It seemed to lack flavor.
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So I was really excited to make this bread. Went and bought all the supplies. The bread didn’t come out good at all. The outside looked good but when I sliced it the center was still moist. So I put it back in the oven with the tented foil probably for another 30 to 45 and still most. I’m def bummed that I waisted a whole carton of eggs. Is there something I could’ve done wrong?
I found your recipes and was eager to try them! This morning I made the almond and coconut flour bread, blueberry muffin and the pancakes for family breakfast. They were all delicious!! I was amazed at how moist they were. However, even thought the bread was light, it did not achieve the height shown with the recipe. I need advice on how to achieve a higher loaf. My family was delighted at the healthier version of our Sunday morning breakfast. Thank you, Maya, for the time and effort spent in perfecting and sharing your recipes.
Monica, i use NOW psyllium as well but GRIND i t just in case, my lower half is still under cooked at 75 min on 325, but the top half is beautiful. This is my 3rd attempt. I don’t think it is the psyllium powder and the first time i used silicone pan this last time metal. I’m frustrated as I’m throwing away close to 5lbs almond flour for 4th attempt. My pan is standard size loaf pan maybe i should divide mixture into 2 smaller ones. Oh also, the first time I baked it at 375 for 60 min. The 2nd reduced water and psyllium. The 3rd was the first few lines above, still no luck, someone HELP

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Soooooo fluffy, yummy and versatile! I just made it for the first time. Been making the coconut flour mug bread the past couple of days but this is so less dense. Grilled a couple of pieces and HOLY HELL it’s amazing! Love your site and your recipes. Coconut flour wraps (love wrapping my salad) are next! Neither bread has affected my keto either. I’m also 100% Paleo. Swapping out the cream for ghee in the coconut mug bread works really well!
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The previous definitions of the metabolic syndrome by the International Diabetes Federation[40] and the revised National Cholesterol Education Program are very similar and they identify individuals with a given set of symptoms as having metabolic syndrome. There are two differences, however: the IDF definition states that if body mass index (BMI) is greater than 30 kg/m2, central obesity can be assumed, and waist circumference does not need to be measured. However, this potentially excludes any subject without increased waist circumference if BMI is less than 30. Conversely, the NCEP definition indicates that metabolic syndrome can be diagnosed based on other criteria. Also, the IDF uses geography-specific cut points for waist circumference, while NCEP uses only one set of cut points for waist circumference regardless of geography. These two definitions are much more similar than the original NCEP and WHO definitions.
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Bailey, We’re so happy to hear you enjoyed this recipe! Regarding having bread fall, did you cook it for the full amount of time the recipe calls for, and did you cover the top with foil for the last 15 minutes? If so, there might be an issue with your oven’s calibration (you can get an inexpensive oven thermometer to check this). Another tip is to let your eggs come to room temperature first. Another factor is the altitude at which you’re baking; if you’re at high altitude, you might need to slightly adjust the oven temperature and bake time. The other thing to remember is that there will usually be a little bit of fall to most keto breads (in fact, every keto bread we’ve ever made) because keto flours lack gluten and are naturally quite dense; however, you can see in the photos, we still got a good rise on this loaf. I hope these tips help!
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