Welcome to another episode of The Keto Vegan, the podcast where I delve into the world of Keto Veganism and navigate the challenges of festive celebrations. I'm your host Rachel, and today I’m tackling a timely topic: surviving the Christmas holidays with our keto and vegan principles intact. In this episode, I'll be your guide through the seasonal maze, exploring the importance of planning ahead to maintain your dietary goals, strategies for coping with social pressure and resisting temptations, and the powerful tool of mindfulness to keep you centred amidst the holiday hustle. So, grab your favourite keto-friendly snack and join us on this journey to not just survive but thrive through the Christmas festivities. Let's dive into the heart of the season and discover how to make it a joyous and fulfilling experience while staying true to your Keto Vegan lifestyle.   So many personal health benefits of following this diet, as well as the environmental benefits of course.  Health benefits include: For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes. What’s more, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful at losing weight than people who eat animal products. The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors. A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet. Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure and “bad” LDL cholesterol   Planning ahead is absolutely vital. Highly likely you’ll get cravings especially when confronted with so much non keto food. Visualisation can be essential – when wake up, visualise self being in control, powerful, happy, proud of yourself.  How I’m planning ahead – I find vegan is easy, the keto bit is the more challenging especially as I’m entertaining and have opened up the food list to all who are coming! What I’m planning to give me a fighting chance! Seed crackers, I’ve bought some vegan cheese from I Am NUT OK – some carb counts are high but others OK. I have a food list with carbs, fat, protein listed that I’m always editing – send me a screenshot that you follow my podcast and you can have access to it for free. keto desserts such as raspberry cream pie (episode #23), roast celeriac, roast Jerusalem artichokes, Jerusalem artichoke is a rich source of complex carbs and, although high in natural sugars, has minimal effect on blood sugar levels. Jerusalem artichokes also offer a bit of protein, along with numerous vitamins and minerals. if I was bothered for stuffing – there’s a link below, but I’d replace the sausage meat (this is an American recipe) with good old Beyond burgers defrosted and broken up. I’ll be making cocktails but this is hard to make winter cocktails keto. Low carb and vegan snacks: cream cheese on seed crackers, or with low carb veg/crudites Coping with the social pressure and temptation This can be the hardest and most challenging part of it. You may well be judged.  How to cope with this? Be confident in your choices.  You’re the one that’s on this journey.  You have come to the decision to eat this way because of things that have happened in your past. You don’t need to explain it to them either!  But, if you do – BE KIND. Be respectful of where they are at.  Don’t get into a debate.  Don’t do guilt trips (about the animals and environment). Most of us were also meat eaters in our pasts, I know my head was in the proverbial sand for such a long time and at the right moment I saw the right documentary that changed my life (more on this in Episode 1).  Who are we to judge?  If we are quick to judge others it tells us a lot about ourselves. Talking of judging – set yourself realistic goals, track your progress – you can use urinalysis strips for this, find a healthy way to reward yourself for the effort you put in.   Mindfulness What are your triggers? Breathe. Set a random alarm through the day – to check in with yourself..  I use a free app called RemindMe Play Store - image of a blue alarm clock with a red dice in front of it just in case you want to find this yourself. Afformations – Noah St. John book and idea. Uses questions instead of “I am” statements. 4 steps to creating a new you using afformations. Identify what you want and write it down Form this into a ‘why’ question that assumes what you want is already true. Give yourself to the question. Don’t answer it, focus on what you have, let your brain look for the answer. Read the Q, write it, say it, listen to it. Take new actions (action is vital) based on your new assumptions about life. Guided meditations – can be found on my YouTube channel @RachelGhinn – I’m a hypnotherapist, therapist and life coach so use this channel to post free visualisations and meditations. I’m also a secondary school teacher and have put on a few visualisations for my students. “I am enough” Could try Tapping – I found Jessica Ortner’s book “The Tapping Solution for Weight Loss and Body Confidence” helpful – I listened to it rather than read it which meant I could go through the tapping processes with her.   Finally – When you're hungry, eat. Eat what you keto vegan want, Eat consciously. When you think you're full - STOP. Valuable Resources For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how Free visualisations from my other YouTube channel: http://www.youtube.com/@rachelghinn Celeriac – how to cook it: https://www.greatbritishchefs.com/how-to-cook/how-to-cook-celeriac Vegan Sausage Stuffing: https://ketovegetarianrecipes.com/vegan-sausage-stuffing-fennel-keto/#recipe Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: [email protected] https://theketovegan.podbean.com/

Welcome to another mouthwatering episode of The Keto Vegan, where our fearless culinary adventurer, Rachel, is about to take you on a delightful journey through the realms of plant-based deliciousness. Brace yourselves, because this time Rachel has concocted a symphony of flavours that will leave your taste buds doing the tango. In today's episode, Rachel dives headfirst into the kitchen to whip up a Raspberry Cream Pie that's so good, you'll be questioning why you ever thought dessert had to be a guilty pleasure. And just when you thought things couldn't get any more exciting, she introduces the bacon-blessed marvel that is Bacon Brussel Sprouts. Yes, you heard it right – bacon and Brussel sprouts in the same sentence, and trust us, these are not your grandma's boiled sprouts! Prepare to be amazed as Rachel infuses these mini cabbages with a magic touch, turning them into a scrumptious sensation that might just convert even the most dedicated Brussel sprout sceptics. It's a culinary rollercoaster with a dash of humour, a sprinkle of magic, and a whole lot of flavour. So, buckle up, Keto Vegans, as Rachel takes us on a flavourful ride through the world of keto-friendly, plant-based wonders. Get ready to tantalize your taste buds, learn some kitchen wizardry, and, of course, laugh along the way. Let the culinary adventure begin! Raspberry Cream Pie Serves 12 8-inch spring form tin with highish sides. Ingredients Base 70g Almond Flour 30g Unsweetened Cocoa Powder 2 tbsp Truvia For Baking Caster 60g Unsalted Butter melted Filling ▢ 225g Cream Cheese softened ▢ 200ml Heavy Cream ▢ 2tbsp Truvia for Baking Caster ▢ 1 Raspberry jelly sachet sugar free and vegan ▢ 1/4cup Water boiling ▢ 1tsp Vanilla Essence ▢ 100g Sugar Free Chocolate Chips Topping Raspberries and grated dark vegan chocolate How to make the Chocolate Base Preheat your oven to 160C/320F. Line an 8” springform tin In a bowl mix the almond flour, cocoa powder, Truvia, and butter. Press the mixture into the base of the tin Bake for 12-15 minutes until firm around the edges and slightly puffed in the centre. Set aside to cool. How to make the Raspberry Filling: Dissolve the jelly crystals in the boiling water in a small bowl. Add the softened cream cheese, Truvia, vanilla, and heavy cream to a mixing bowl. Beat with a hand mixer until smooth. Add the jelly and beat again until all broken up and combined. Fold the sugar-free chocolate chips through the mixture. Pour the mixture on top of the cooled chocolate base and spread evenly. Set in the fridge for 60 minutes, or until set. Easy Cream Pie Topping: Once the filling has set, decorate with fresh raspberries Finely grate the dark chocolate over the top. Cut into 12 slices and serve!   (No)Bacon Brussel Sprouts 1 bag of frozen Brussel sprouts This Isn’t Bacon lardons – 1 double pack English mustard Dijon mustard Double Cream 250 ml. Instructions Bring a pan of water to boil Add the frozen spouts, bring back to the boil, and simmer for 5 minutes. Whilst the sprouts are simmering… Add some oil to a frying pan and heat Fry the bacon lardons until slightly crisp Add English mustard (preferable). Due to the heat the mustard will cook really quickly. Add the cream and mix together. Add more mustard to taste. Strain the sprouts and put in a serving dish. Pour the mustard bacon sauce over the sprouts and serve. Valuable Resources Raspberry vegan sugar free jelly https://amzn.to/3uSZsUS Chocolate chips – https://www.ocado.com/products/nibble-simply-divinely-dark-madagascan-chocolate-chips-573138011 Ocado £5 for 160g (31.30 per kg) Amazon https://amzn.to/3TiIeKw 1kg for £20.69 For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: [email protected] https://theketovegan.podbean.com/