Fasting Protocol For Weight Loss And Greater Health

Complete guide to fasting

The great Jimmy Moore has done it again! Jimmy has just released another fantastic book, The Complete Guide to Fasting, heal your body through intermittent, alternate-day, and extended fasting.

What I find especially intriguing about his latest book, is that it touches a subject that is near and dear to me. Those who know me well, can attest that I am a firm believer in the benefits of fasting. As a Christian it has been a discipline that I have included in my life for many years now.

In fact, it was during a time of fasting that the Lord guided me to change my diet and go low carb. The idea of removing empty carbs and sugar was very foreign to me, yet it was during this initial fast, that the breakthrough I needed began to unfold.

Knowing what I know now, and the science behind being in a fasted state, it helps shed some light to my personal experience. I believe that because I was fasting and therefore in a heightened state of awareness, I was better able to grasp the key the Lord was trying to present to me. Perhaps, had I not been fasting, I would not have heard the Lord’s instructions so clearly regarding the need to change my diet.

This is a book you want to include in your library. It’s collaboration between Jason Fung, MD and Jimmy Moore. Together they go into great detail highlighting the benefits of fasting, and the science behind why it works so effectively for greater overall health.

I love how Jimmy candidly shares how he was not swooned by fasting easily in the beginning. In fact, his skepticism had him asking “why would you purposely starve yourself, why would you make yourself hungry all the time by not having any food at all?” It made no sense to him, that is until he began to really experiment with fasting himself.

Dr. Jason Fung goes into the technical aspects behind the fasting protocol, without leaving you overwhelmed. He does an effective job of explaining what the root problem of obesity is and how it’ turns out to be a hormonal, rather than a calorie, imbalance.

Insulin is a fat-storing hormone. Which means when we eat, insulin increases, signaling our body to store some of this food energy as fat for later use. Understanding the insulin response in our bodies can logically lead us to conclude, that fasting can therefore reduce our insulin effectively.

“The insulin hormone response is not only natural, it’s an essential process that has helped humans survive famine for thousands of years.” Jason Fung, MD.  In today’s westernized world, where the common diet pushes higher levels of insulin, we see how it has resulted in the large increase of obesity in our populations.

Book Excerpt: Starvation? That’s the answer? You’re going to starve people? No. That is not it at all. I’m not going to starve people; I’m asking them to fast. Fasting is completely different from starvation in one crucial way: control. Starvation is the involuntary abstention from eating. It is neither deliberate nor controlled. Starving people have no idea when and where their next meal will come from. This happens in times of war and famine, when food is scarce. Fasting, on the other hand, is the voluntary abstention from eating for spiritual, health, or other reasons. Food is readily available, but you choose not to eat it. No matter what your reason for abstaining, the fact that fasting is voluntary is a critical distinction. Jason Fung MD, The Complete Guide to Fasting.

However, can anyone benefit from fasting? In this well written book, we see that making fasting a regular part of our lives can enhance our health tremendously. Is it any wonder that the good book has been detailing the importance of this discipline for thousands of years? I think not.

If you’re looking for a perfect way to incorporate fasting into your lifestyle, I highly encourage you to pick up this book and see why the key you may be missing in your arsenal for health, is fasting.

You can follow Jimmy Moore and his work here. For more information on Dr. Jason Fung’s extensive work, you’ll want to sign-up for his blog and read more about his research, including picking up his best seller The Obesity Code.

Low Carb Mock Apple Cobbler

low carb keto mock apple pieTime to roll up my sleeves and begin experimenting with new low carb keto holiday recipes. It’s about to get really fun in our home. I love this time of year and the smells that permeate from my kitchen. Nothing like having my family run into the kitchen asking, “whatcha cookin, it sure smells great” I live for those moments.

Recently, I started playing around with chayote, it’s a light green firm vegetable that is part of the gourd family. It’s a cucurbitaceae, along with melons, cucumbers and squash.  The flavor reminds me of a very mild pear with the mouth feel of an apple. A winner for my low carb fall recipes!

The mild taste lends itself perfectly with lots of recipes, because it’s like working with a blank slate. The best part is that it’s low in carbs, and high in potassium and vitamin C. Win!Win!Win!

Most recipes with chayotes tell you to peel ahead of time, but I find it’s much easier to cook whole in boiling water and then use a vegetable peeler. You do want to remember to take out the large seed in the middle of it.

So if your missing your apples because they are too high in sugar and carbs, you might pleasantly be surprised how well this alternative works.

Having trouble staying on a low carb ketogenic diet? Allow us to introduce to you a KETO//OS a supplement that is helping many stay on track effortlessly.

Low Carb Mock Apple Cobbler


4 Chayote Squash, cooked, peeled and diced

5 tablespoons of lemon juice

1/2 cup of Swerve or other sugar substitute

2 tablespoons of cinnamon

¼ teaspoon of ginger powder

dash of nutmeg

Crumble Crust:

2 large eggs

1 cup of almond flour

¼ cup of coconut flour

½ stick of cold butter (sliced into small pieces)

3/4 tsp baking powder

3 tbsp Swerve or other sugar substitute


  1. Boil the whole chayote with enough water to cover them. Cook for about 20 minutes. They should still be firm but cooked through.
  2. Create the crumb crust by mixing all the dry ingredients first then adding the egg and butter. Do not over mix you want it to stay crumbly.
  3. Peel and chop the now cooled chayote. Add all the dry spices, sugar substitute and lemon juice to the chayote and combine well.
  4. In a baking dish that has been greased well with butter add the seasoned a chayote and top with the crumb crust
  5. Bake in oven at 350 degrees until hot and bubbly for 25-30 minutes.
  6. Serve hot, cold or room temperature.

Enjoy in good health!

Low Carb Keto Chocolate Chip Scones

keto scones

High tea anyone? Perhaps ceremonious tea is not your thing, but the scones that accompany this tradition would make a believer out of any skeptic. Unfortunately, even though I love a good cup of tea and this girl does, the high carb count in most scones would ruin the high tea experience for me.

Thankfully, you can have your cup of tea and a low carb treat and not be derailed with this recipe. Although traditional scones are not overly sweet, the regular flours used in them can cause your insulin levels to spike through the roof. Keeping our insulin at an even keel is not just something diabetics can benefit from. In fact, Randy and I will be teaching the importance of keeping insulin levels normal at our October 13, 2016 FITTOSERVEGROUP class.

If you live in the Miami, Florida area, we invite you to join us for our free community group. We are here to support you on your journey to be whole in spirit, mind and body through a Christian perspective. We endorse a low carb ketogenic diet for greater health.

Having trouble staying on a low carb ketogenic diet? Allow us to introduce to you a KETO//OS a supplement that is helping many stay on track effortlessly.

Low Carb Chocolate Chip Scones


½ cup of sugar-free chocolate chips (I use Lily’s Stevia Sweetened Chocolate Chips)

1 ½ cups of almond flour

½ cup of coconut flour

½ cup sugar substitute (I use Swerve)

½ cup sour cream

4 tablespoons of melted butter

3 eggs

1 ½ tablespoons of baking powder

¼ teaspoon of sea salt


 Pre-heat oven to 350 degrees

Melt the butter and set aside to cool. In a large stand-up mixer combine the sugar substitute, melted butter and the eggs. Next add all the dry ingredients and stir until fully combined. Lastly, stir in the sugar free chocolate chips.

Pour batter (note that it will be thick) into fully greased round cake pan or cast-iron skillet. Bake for 25-30 minutes or until an inserted toothpick comes out clean.

If you like these scones you may also enjoy our Low Carb Strawberry Scones.

Enjoy in good health!

Low Carb Emergency Food Prep

Low Carb Emergency Prep

South Florida is currently under a hurricane warning, with the entire east coast of Florida under alert. Hurricane Matthew has already left devastation in Jamaica, Cuba, Dominican Republic and Haiti. Matthew is expected to be at least a category 3 storm when it hits the shores of the U.S.

It’s been over 11 years since South Florida experienced a storm of this kind, so it’s easy for people to become complacent and minimize the dangers. However, a hurricane is not something to take lightly. Just think about what New Orleans experienced with hurricane Katrina back in 2005. During hurricane Wilma we had two major fruit trees uprooted, our backyard fence destroyed and in need of a new roof. The clean-up process took weeks.

Even if we do not encounter a direct hit, chances are many people will still experience power outages, flooding, and extreme winds. It’s moments like these that we are reminded how fragile life really is. Keep those who have already been affected in your prayers.

The aftermath of a hurricane can leave many people scrambling for basic supplies.  Preparing for emergencies is just the responsible thing to do. Which is why a minimum three-day food and water supply is important. The protocol in our home is to pray, prepare, and pray some more.

With that being said, what is someone on a low-carb diet supposed to eat? That may sound strange, since most would argue we should just eat what’s available. Unfortunately, it’s not quite as simple as that. For some of us it’s not a diet but a lifestyle and this means potential disaster if we get off track. Diabetics are at a greater disadvantage, which is why we need to plan appropriately.

Randy and I have not had sugar and high carb foods for close to three years, so a drastic change could have us with major headaches, nausea and diarrhea. Dealing with these symptoms is not exactly ideal while cleaning up after a hurricane strikes.

There are some definite advantages to staying on track even during a crisis. While in ketosis you won’t experience a lot of hunger, have optimal energy and stay clear minded.

I found the following article by Very Well as a great resource for emergency food prep for those of us on a low carb diet.

Please note that some of the foods listed in this article are higher in carbs and are not what we normally include our daily diet. However, emergency foods are just that, in case of emergencies.

Plan ahead, be prepared and stay safe.

Having trouble staying on a low carb ketogenic diet? Allow us to introduce to you a KETO//OS a supplement that is helping many stay on track effortlessly.

Low Carb Pumpkin Bread

Low Carb Keto Pumpkin Bread

I know what you’re thinking, another pumpkin recipe? Well, here’s the thing I have been trying to perfect my low carb pumpkin bread for a couple of years now. It’s been a real quest to create a low carb pumpkin bread similar to the regular version our family once loved.

Working with pumpkin puree can be tricky with low carb flours. The lack of gluten in these flours does not make baking a pumpkin bread easy. But this girl was determined. Just like I was when I created our low carb cream cheese pound cake. If there is one thing I am, it’s relentless. I just won’t give up on a recipe without a good fight. Fortunate for you, I finally won this battle and what we have here is a real winner.

You’ll notice that this recipe makes two generous loaves, making it easy to freeze one for later. For an added treat I am including my low carb cream cheese frosting for you to also enjoy.

Low Carb Pumpkin Bread


1 15 oz. can of pumpkin puree

2 cups granulated of sugar substitute (I use Swerve)

1 table spoons of baking powder

2 teaspoon vanilla extract

3 tablespoons of pumpkin pie spice

3 tablespoons of cinnamon powder

1/4 teaspoon sea salt

10 large eggs

3 cups of almond flour

1 cup of golden flax meal


Pre-heat oven to 350 degrees

Grease two 8×4 inch loaf pans well. In a large stand up mixer, beat the pumpkin puree, sugar substitute, and vanilla extract until well blended. Beat in the eggs one at time until fully combined. Next add the almond, flax meal, baking powder, spices and salt.

Note that batter will be thick. Pour into the prepared pans and bake at 350 degrees for 45 minutes, or until an inserted toothpick comes out clean.

Cream Cheese Frosting

1  8 0z package of softened cream cheese

4 tablespoons of heavy whipping cream

1 cup of Swerve powdered sugar substitue


Beat the cream cheese until light and fluffy in a stand-up mixer. Next add the heavy whipping cream and beat until fully combined.  Add the sugar substitute one tablespoon at a time gently mixing so as to not lose too much volume.

Having trouble staying on a low carb ketogenic diet? Allow us to introduce to you a KETO//OS a supplement that is helping many stay on track effortlessly.


Can Keto Be The New Paleo?


Is Keto the new Paleo

I believe that the paleo, low carb and keto community can and should all embrace. Why? Because at the end of the day, we all want the same goal, to see people gain better health. You’re never going to find this girl in argument over the differences in our diets. Instead, I would much rather celebrate the many things we have in common.

Lately, we are hearing a lot of buzz about the ketogenic diet. It’s gained traction due to the many who’ve experienced greater health after going keto. It’s a particularly good option for those who need to lose weight and have not found success in other plans. Frankly, I don’t know if the keto diet will ever become as huge as the paleo diet, but does it really matter?  Like I stated earlier, there should be no competition among our communities since the goal is the same.

What works for one person may not necessarily work for another, which is why it’s a good thing to have several healthy routes. In the end, Randy and I can only share our personal experience. The truth is, everyone needs to do their own bio-hacking and see what works best for them.

Having done a low carb diet for several years now has taught us the real benefits of being in ketosis. I don’t know anyone who can’t benefit from being in this state, especially if their goal is to be healthier.

The problem is that being in a ketogenic state on a consistent basis is not always easy. It’s especially a challenge when you are learning the ropes of this lifestyle. That’s why Randy and I love making Keto//OS part of our daily regimen. The beauty with this product, is that it works well when people make major changes in their diet, or if they simply make some minor adjustments.

Wondering what are some of the benefits of eating a ketogenic diet? Check out the video from Dr. Axe and the article on ketosis available at the US National Library of Medicine and the NIH.

This article points to some interesting studies on the impact of diet on the brain and health. It shows that a ketogenic diet has been effective as a treatment for Alzheimer’s, depression, epilepsy, migraines, and many other ailments that are affecting a large part of the population.

This is encouraging news, especially if you have been trying to find a way to get healthy naturally.

As far as keto being the next paleo? I don’t know, but rather than argue about semantics, why not encourage one another to eat more real food, and step away from so much of the junk that crowds are health.


Low Carb Strawberry Scones

low carb scones

According to the calendar the summer is coming to a close and the fall season is at the door. However, my thermostat indicates that we are in full bloom summer here. As much as I want the fall season to come, I’ve decided to just embrace the remainder of the summer. Good thing because this girl has no plans to move.

Although, we can now have strawberries almost year round, there is nothing more delicious than consuming our foods in season. On a low carb ketogenic diet, we don’t eat a lot of fruit, fructose is just as bad and sometimes causes an even higher insulin response in our bodies than regular sugars. Which is why we basically stay with small amounts of berries. This is why a recipe like this works so well. Once you cut back on sweets, you will find that you only need a tiny amount of sweetness to satisfy a craving.

No matter what the weather is in your parts, a low carb scone fits the bill every time. No berries in season where you are at? Not a problem, make these plain or add your own low carb spin.

I hope you will give this recipe a try and that it will assist you on your low carb keto lifestyle.

Having trouble staying on a low carb ketogenic diet? Allow us to introduce to you a KETO//OS a supplement that is helping many stay on track effortlessly.

Low Carb Strawberry Scones


5 large strawberries sliced thinly

1 ½ cups of almond flour

1/2 cup of coconut flour

1/2 cup sugar substitute I use Swerve

1/2 cup sour cream

4 tablespoons of melted butter

3 eggs

1 ½ tablespoons of baking powder

¼ teaspoon of sea salt


Pre-heat oven to 350 degrees

Melt the butter and set aside to cool. In a large stand-up mixer combine the sugar substitute, melted butter and the eggs. Next add all the dry ingredients and stir until fully combined. Lastly, stir in the sliced strawberries.

Pour batter (note that it will be thick) into fully greased round cake pan or cast-iron skillet. Bake for 25-30 minutes or until an inserted toothpick comes out clean.

Enjoy in good health!