shanelle

shanelle

About Shanelle Sorensen

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So far Shanelle Sorensen has created 59 blog entries.

Success Stories: Scott S.

Good Day everyone!

18 months ago I started my keto journey. After being heavy my entire life and trying everything that was weight loss related nothing seemed to work. Something clicked on day when I looked in the mirror and saw my 320 pound body looking back at me crying for help. I felt like I was dying and need to make a change. I have heard so much about living a keto life style and decided to check it out and started doing some research on it and said this Is it. I found keto chow through a fellow co worker and figured it would be a good fit for me seeing my lifestyle sometime has my meal schedule not so normal. I have tried other shakes in the past and hated the flavor, texture and everything about them, but I thought what do I have to loose. I placed my first order. I was amazed at the flavor texture and taste, they were truly amazing. Easy to make and customized to fit your needs. I am a huge coffee house junking and the Frappuccino’s and lattes were my down fall. So I started experimenting with all the different flavors, using coffee, ice etc and fell in love. I drank one shake a day and had a dirty keto meal for dinner and was satisfied. Started seeing results in about two weeks. I wasn’t hungry and the sweet flavors satisfied my sweet tooth to a point. I love to back so to even further crave my sweet tooth I started experimenting with keto chow to flavor my muffins cakes etc. it works wonders.

Well long story short it’s been 18 months and I still do my one shake a day depending on my schedule maybe 2, but I always have a keto meal a day seeing I don’t believe in just a liquid diet by that is just me, everyone is different. The pictures are of me at 320 and one today still going stron at 145. Don’t every give up on your journey. If you are truly thinking about ordering keto chow just do it you won’t regret it. The founders and owners of the company are great and I can not thank Chris and Miriam enough for creating such a wonderful product and support system. I could have not done this without them.


By |2022-02-23T11:15:27-07:00July 30th, 2021|Categories: Uncategorized, Success Stories|Tags: |1 Comment

Does a keto diet need intermittent fasting?

When researching keto online, you generally won’t get very far without running into information about intermittent fasting (IF). The two ideas are spoken about together so often that it’s no wonder some people feel like they have to go hand in hand.

 

What *IS* Intermittent Fasting?

Most commonly, this term refers to skipping one or two meals, and/or eating during a small window of time each day. Think of it as the complete opposite of snacking! This is more accurately referred to as “time restricted eating.” You may hear people refer specifically to something 18/6 fasting or 20/4 fasting, etc. (This would be fasting for 18 or 20 hours, with an eating window of 4 or 6 hours), but we’re not going to get into the weeds here. In the context of this article, we’re going to stick to the more common term (“IF”) where we’re talking about skipping breakfast and sometimes lunch and compressing your eating window.

 

Keto and Intermittent Fasting

IF is popular in the keto community because it reinforces some of the main benefits of keto: reducing brain fog, lowering insulin and blood sugar, and supporting weight loss. But is it necessary?

The easy answer is no! Your keto journey is yours and you can decide what will work best for you. Although IF is flexible, you may still find that your schedule, family or living arrangements, job, or other factors make it difficult or impractical for you to implement IF consistently. Or you may decide it works best for you to only fast occasionally. You may even find you just enjoy keto more without IF. However you feel about IF is totally valid! No matter how many of your fellow keto-ers are using it in their journey back to health, it doesn’t mean you have to. No “keto police” are going to knock on your door and say that you’re doing keto wrong because you are not fasting.

 

Will I still get the benefits of keto without intermittent fasting? 

Absolutely! IF is simply an additional tool you can add to your kit if you choose to. It’s a tool that many people find extremely helpful to speed up or increase some of those benefits, but it’s certainly not a requirement.

 

Is IF right for me?

It is always best to talk with your doctor or other healthcare professional before making a decision like this. One important thing to remember, however, is that there’s more to IF than the physical aspect! If intermittent fasting for you results in a negative relationship with your keto journey in any way, it may be helpful to take a step back. Keto on in the meantime, of course! But if you decide to come back to IF, you may want to consider how to change your mindset in approaching it so that it’s more successful, sustainable, and enjoyable for you. Remember, staying keto long term (without fasting) is ultimately more beneficial than giving up after combining it with IF short term.

 

How can I have a healthier mindset when it comes to fasting?

Nobody wants to feel deprived, but that can be the default emotion when you implement IF. Sometimes even just being aware of that can help! When that feeling comes up, you can remind yourself, “I’m not depriving myself. This is a choice I am making because it makes me feel healthier and happier.” And instead of “I can’t eat until 6:00 tonight,” perhaps a simple reframing can help. “I’m choosing not to eat quite yet.” Always be kind to yourself, and take a break when you need to.

 

Sounds great, but how do I get started?

We have a whole article all about that but the tl;dr version is you just wait a little longer between meals. Easy peasy! 

 

As always, keep calm and keto on!

By |2021-07-15T10:20:42-06:00July 15th, 2021|Categories: Keto Basics|Tags: , , |0 Comments

Lipedema Awareness Month

June is Lipedema Awareness Month, and we wanted to take a moment to give a shoutout to our friends over at the Lipedema Project and Lipedema Simplified! They are doing fantastic work to educate patients and healthcare professionals and combat the misunderstanding and under-diagnosis of this disorder.

We stand with all who are living with lipedema, and all who have gone through or are currently going through the frustrating process of receiving an accurate diagnosis. We are proud to be a co-sponsor of a study that aims to provide valuable data about lipedema and other under-researched lymphatic disorders.

This month, Lipedema Simplified is hosting a series of free webinars on a variety of lipedema topics, ranging from fibrosis to the importance of community. Click here to register for the remaining webinars.

Here are some more facts about lipedema:

  • There is a genetic component to this condition. Although it is often dismissed as “obesity,” it is a medical issue, not a lifestyle one.
  • The ketogenic diet is used by some patients with lipedema to help manage this condition. Many find that it helps reduce the swelling, inflammation, and pain that accompany this disorder, improving their overall quality of life.
By |2021-06-16T13:37:07-06:00June 16th, 2021|Categories: Keto Chow|Tags: , , |0 Comments

Success Stories: Brian H.

In March 2020, I decided I needed to make some lifestyle changes. I was having some health issues, including fatty liver disease caused by excess fat around my midsection. That is why I started using Keto Chow. I drank one Keto Chow shake for lunch and a keto supper. The results were real. I lost 90 pounds between March 2020 and November 2020 (from 260 to 170 lbs.). I am now in maintenance mode and still use Keto Chow regularly. More importantly, by making this change my liver enzymes are now well within the normal range — no more fatty liver disease!

Without Keto Chow, I don’t think I would have been able to sustain this lifestyle change. I feel better now than I have in a very long time. If you haven’t tried Keto Chow, give it a try. You won’t regret it.

By |2022-02-23T11:15:31-07:00June 3rd, 2021|Categories: Uncategorized, Success Stories|Tags: |2 Comments

What are some simple and cheap keto meals?

“What’s for dinner?”

It’s a simple question—or at least it should be! But with all the food that is available at grocery stores and farmers’ markets, it can be overwhelming. Throw keto into the mix and…well, you get the picture. Even “easy” keto recipes can have a list of specialty ingredients a mile long and are anything but realistic on an average weekday.

Here’s our list of some simple and cheap keto meal ideas that you can use next time you’re stumped over that pesky question. Best of all, they’re affordable options that will help keep your grocery bill down! 

Greek yogurt

Perfect for frantic mornings! We are firm believers in breakfast food at any time of the day, though, so we say it’s a go for lunch or dinner, too. Just remember to check for added sugar. Add a handful of berries for additional color and flavor to switch things up. To make it even more affordable, choose frozen berries!

Difficulty level: “Zero effort is too much.”

Cheesy salad with some crunch

Toss some fresh salad greens and some keto nuts together. (Pecans and macadamia nuts are great options.) Add some cheese to boost the flavor. Drizzle your favorite keto bottled dressing on top and voila! Dinner (or lunch) is sorted. 

Difficulty level: “I’ll throw some things in a bowl but that’s all.”

Roasted cauliflower

Here’s a cheater’s trick for busy nights: start frozen! Preheat your oven to 450℉, toss frozen cauliflower in a bowl with a little olive oil, salt and pepper. You can throw in any additional spices you want to add, for kicks and giggles. (And also for added flavor.) Spread evenly onto a lined baking sheet and let it cook for about 25 minutes, giving them a flip halfway through. That roasty meatiness is the taste of triumph, keto friends.

Difficulty level: “Let the oven do the work.”

Bacon and eggs

Classic, but classic for a reason. Bacon and eggs are affordable, quick, and even carnivore friendly! And when it comes down to it, you’d likely have to eat a lot of bacon and eggs before you got tired of them. As a fallback, it’s hard to beat!

Difficulty level: “I’ll stand at the stove for a few minutes, but I don’t want to have to think about it.”

Chicken 

A serving of chicken, with your favorite herbs and spices, is a perfect go-to meal that is both cheap and quick! Just season well and fry it up on the stovetop and dinner will be waiting in a matter of minutes. Bonus tip: to speed up your time in the kitchen, choose thinner slices of chicken. They’ll cook faster and you’ll spend less time at the stove.

Difficulty level: “I’ll put something together, but let’s make it snappy.”

Bonus: Keto Chow

Not that we’re biased (ahem), but we couldn’t leave Keto Chow off this list! It comes together with next to no effort, and at $3.33 per meal (or lower!), the value and convenience is hard to ignore. You can learn more about Keto Chow here or shop all 25+ flavors here.

Difficulty level: “So easy I can stay in my happy place while awaiting the delish.”

By |2021-05-17T12:10:41-06:00May 19th, 2021|Categories: Keto Chow, Keto Basics|0 Comments

Success Stories: Melody S.

70 pounds down in 8 months thanks to Keto Chow! Even though I am not smiling in my “after” photo, I am extremely grateful and happy with my results-(I just needed my coffee at the time the picture was taken-LOL!).

In addition to three scoops of Keto Chow each day, with a little heavy whipping cream, I also do a bit of intermittent fasting and keep my calories around 1200/day. Additionally, I add some collagen and a little extra protein everyday.

I even had some “allowance” days at Thanksgiving and Christmas and didn’t gain. The trick is to get right back up on the Keto Chow Train if you have occasionally those days.

My favorite flavors are Chocolate, Chocolate Peanut Butter, Lemon Meringue, and now Lime. I still have quite a ways to go to ultimate goal weight but I feel so much better.

Thank you Keto Chow!

 

How long doing keto: 8 months on Keto Chow
How long with Keto Chow: 8 months
By |2022-02-23T11:15:28-07:00May 10th, 2021|Categories: Uncategorized, Success Stories|Tags: |0 Comments

Success Stories: Kristel O.

Thank you keto chow for my success!

At 48 years old, i have been on non successful “diets” since the age of 12. Low fat, no fat etc. I learned about keto when my husband started having seizures. I researched, asked questions – together we went on this scary journey. The first few weeks were tough, but i enjoyed higher fat foods like steak, avocado, olives. I lost around 20 lbs in the first 3 months – but i was quickly getting bored and unmotivated. I felt “off” Then i found keto chow. I bought a couple samples off of amazon and the rest is history! I make dessert like milkshakes, puddings, waffles, chaffles, FUDGE! I’ve also made buns, breads, savory soups! With the proper balance of protein and vitamins – the fat started melting off. If it wasn’t for keto chow – i do not think i’d be able to say i am 70 lbs down! I still have a bit to go – but that’s okay! I am now loving my journey 💕 I have less migraines, and feel all around awesome! Thank you for being awesome keto chow! 😎

By |2022-02-23T11:15:30-07:00May 10th, 2021|Categories: Uncategorized, Success Stories|Tags: |0 Comments

All About Keto Sweeteners: Part 2

Part 2: Stevia, Monk Fruit and Yacon Syrup 

With a true proliferation of keto products available to us today, there is never any shortage of food choices–but it can be very confusing, especially when it comes to keto friendly sweeteners. 

In Keto Sweeteners Part One, I discussed granulated sweeteners and how they perform in cooking and baking. Today, let’s talk about three sweeteners that are derived from plants that are considered medicinal in their native food systems. 

Monk fruit and stevia are great sweeteners to use in addition to your favorite granulated sweeteners; in fact, they may already be included in granulated sweetener blends you may be using. Stevia and monk fruit extracts are highly concentrated liquids which only take a few drops to sweeten almost anything–coffee and tea, fat bombs, gelatin-based desserts, yogurt, smoothies, keto hot cereals, and more. They can also work with other sweeteners to round out the sweetness. Be aware that some products labeled as monk fruit and stevia use another sweetener as the carrier, sometimes even sugar! Always read labels and remember that true stevia and monk fruit are only available as potent liquids or very fine powders.

Yacon syrup is a true syrup that is minimally processed. It is good for cooking, baking, sweetening hot drinks, and topping foods like keto hot cereal or pancakes. It can be combined with other sweeteners in baking to round out flavors, and it also contributes to texture, moisture, and mouth feel. It still isn’t a common store ingredient so you may have to special order it, but so far I haven’t seen any adulterated or misleading products based on it. 

Read on for more information about all three sweeteners and some simple recipes to try them out.  

  • Monk FruiteMonk fruit concentrate is extracted from a fruit–luo han guo–long used in traditional Chinese medicine for its health benefits. It has no carbohydrates and doesn’t raise blood sugar. The extract is made into a concentrated liquid that can be used by the drop to sweeten quickly and conveniently. It is very sweet with a slightly medicinal aftertaste. You will only need a drop or two to sweeten most drinks. It can be more expensive than some sweeteners. 
  • stevia-rebaudiana-stevia-herb-twigs-white-powder-natural-sweetener-powder-from-stevia-plantStevia rebaudiana is a plant native to South America that is also known for its medicinal properties. It also has zero carbohydrates and doesn’t raise blood glucose. The plant in its natural form is very sweet but also has a strong flavor that is bitter and reminiscent of licorice. The extract used to make stevia concentrates is made from the sweet compounds alone, but it still has a somewhat unique flavor that can be off-putting to some. Stevia concentrates also come in a wide variety of flavors that can be used to flavor plain soda water, plain yogurt, desserts, and drinks. The flavors help to mask some of stevia’s bitter aftertaste as well. Like monk fruit, it is often used to increase the sweetness in granulated sweetener blends and a whole host of commercial sugar-free products.
  • yukon SyrupYacon syrup is extracted from the yacon root native to the Andes mountains in South America. This plant has also been used medicinally for centuries in its native habitat. It has a mildly sweet, somewhat floral, fruity flavor, with no distinguishable aftertaste. It does have some digestible carbohydrates, so it does influence blood sugar, but most of the sugars are fructans that are beneficial to gut bacteria and can’t be digested. The syrup is low on the glycemic index and low in carbs in general. It is expensive, so it’s best used judiciously. Most manufacturers recommend a teaspoon to two teaspoons a day. If you miss honey in your tea or molasses in your baked goods, this is a great sweetener to try. 

 

Cocoa Whipped Cream

Yield: 2 cups

Prep time: 5 minutes

Ingredients:

1 cup heavy cream

1 tablespoon cocoa powder

Stevia drops to taste

Directions:

  1. Beat whip cream in a large mixing bowl with an electric mixer until it is beginning to thicken and hold the track of the beaters.
  2. Sprinkle the cocoa powder over the top and add the stevia.
  3. Continue to whip until it holds stiff peaks. 

 

“Honey” Mustard Sauce

Yield: 3/4 cup 

Prep time: 5 minutes

Ingredients:

1/2 cup mayonnaise

3 tablespoons strong mustard like deli mustard or hot mustard

1/2 teaspoon apple cider vinegar

3-4 drops liquid monk fruit extract, plus more to taste

1/4 teaspoon salt

Directions:

  1. Mix mayonnaise, mustard, vinegar, monk fruit, and salt together. Taste and add more monk fruit if desired. Seal tightly in a jar or container and refrigerate for at least 30 minutes before using. 
  2. Store in an airtight container in the refrigerator for up to a week. 

 

Kettle Cooked Walnuts

Yield: 1 cup

Prep time: 10 minutes

Ingredients:

1 tablespoon yacon syrup

1 teaspoon coconut oil or ghee

1 cup walnuts or pecans 

salt to taste

Directions:

  1. Heat yacon syrup and coconut oil in a small non-stick pan over medium heat until bubbling.
  2. Carefully add walnuts; the syrup will be extremely hot, so use caution. Stir and shake until they are coated and beginning to brown slightly. When the syrup starts to look dry and dull, carefully pour the walnuts out on a tray lined with lightly oiled tin foil or parchment paper and sprinkle with salt.
  3. Allow to cool completely before storing in an airtight container. If the glaze softens, the walnuts can be re-crisped by warming in a 200 F oven for 5 to 10 minutes.

 

By |2020-12-23T14:47:49-07:00December 23rd, 2020|Categories: Cooking Tips with Taffy|0 Comments

Keto Chow Success Stories: Robert T

Hello. My name is Robert and I am from Sacramento California. In October 2017 I weighed my highest of 250 pounds. I then began a ketogenic diet later that October and haven’t looked back since! I’ve since lost 60 pounds and I’ve never felt better! I went f on a XXL to Large in shirts and from 40 waste size to a 34. My life has been completely changed forever.

By |2022-02-23T11:16:16-07:00December 18th, 2020|Categories: Uncategorized, Success Stories|Tags: |0 Comments