fat

FTW Fat Bomb Shake

FTW Fat Bomb Shake

Ingredients:

1 scoop Keto Joe SpecOps™ Shake

1 Keto Chocolate Chip FuelRation™ Bar 

Directions:

Add 8 oz of water to your blender

Add 1 scoop Keto Joe SpecOps™ Shake

Add cut or broken off pieces of a full Keto Chocolate Chip FuelRation™ Bar 

Add ice if desired

Blend and Done!

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

Is flexible fasting right for me?

Flexible intermittent fasting is basically what it sounds like, it is a form of fasting that does not follow a specific regimen or script. It allows a person to have a bit more flexibility in following a fasting routine, thus making it feel a bit less restrictive. As with this version of fasting that we use in the Fire Team Whiskey® .50 Cal Eating Plan, we would only recommend this version of fasting if a person has demonstrated an ability to quickly switch from "on plan" to "off plan" without any struggle. Meaning, if you are the type of person who has a cheat meal, that turns into a cheat day, that turns into a cheat week, this version of intermittent fasting is not for you. This version of intermittent fasting is for someone who has demonstrated a high level of self-discipline on their current eating plan, and any "off track" changes don't result in major setbacks. 

With flexible intermittent fasting, you have a daily goal to meet a fasting window, commonly its 16 hours. A flexible faster may consume some fat during that fasting window, for example, drinking coffee with heavy cream and MCT oil or butter, but still consider themselves on a fast. This allows for a person to potentially last longer before they break their fast by providing some hunger satiation with the use of consuming a small amount of fat. 

Another version of flexible fasting is that a person may also have a daily goal of fasting for 16 hours, but based on life circumstances, may "flip" their time window for their fast depending on their schedule that day.  For example, I usually fast from 8:00 PM until about 2-4PM the next day. But on Sundays, I like to go eat brunch with friends, so I will "flip" my fast window, and make that my only meal for the day, thus doing a Noon to 8 am the next day fast. 

Flexible fasting is a great way to get many of the benefits of a fast, but without some of the stress and suffering of traditional fasting. 

 

Copyright 2018. Fire Team Whiskey LLC. All Rights Reserved.

Three Tricks To Steal From The Keto Diet (even if you don't want to do Keto 100%)

#1 Fat does not make you fat. The latest research in nutrition debunks the belief that eating fat makes you fat. Not only does eating fat not make you fat, but your body actually needs vitamins and minerals ONLY FOUND IN high-fat foods! These vitamins and minerals are essential for good health and interact with our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many of our metabolic processes, to release energy from nutrients, and in building and maintaining bones, teeth, skin, blood and many other vital body tissues. You can't get these vitamins and minerals from anything else (other than taking a bunch of supplements). SO instead of shying away from full-fat dairy, avocados, and eggs because of the old belief that these foods make you fat, go ahead and have that avocado, veggie and cheese omelet at brunch! 

#2:  It's all about insulin. So you may be wondering, ok, if eating fat doesn't make me fat, what does? The answer is your own body's insulin. Insulin is the transport vehicle that gathers up all those erroneous glycogen (blood sugar) molecules floating around in your bloodstream and stores them as fat. What creates that glycogen, your liver. And the liver makes glycogen from carbs and sugar (and some small amount from protein). Why the keto diet is so effective is that this way of eating severely restricts insulin levels. This means the body is not storing glycogen and making new body fat stores. You can steal this approach from the keto diet by controlling your insulin levels and get your body spending more time in "burn fat mode" rather in "store fat mode". This means you have to cut down on the amount of and frequency you consume carbs and sugar. Most Americans slurp down sugar-filled beverages all day long, keeping their insulin flowing all day long and storing fat! Swap your sodas for a sugar-free version, or better yet, drink sparkling water. Swap the sugar our from your coffee to using sugar alternatives like stevia or monk fruit. 

#3: The third thing you can borrow from the keto diet is to read labels. My favorite thing to do as an Eating Psychology Counselor is to do a "pantry, fridge and freezer raid" with my clients. During this exercise we read the nutritional label and list of ingredients for every single food item in their home.  My rule of thumb as a person following the Keto lifestyle is that if the first 3 ingredients include a grain or sugar, I do not eat it. If an item has more than 5 grams of sugar, I do not eat it. If an item has no business having sugar in it in the first place (because it's not supposed to be "sweet"), I dont eat it. Examples of these items are tomato sauce, peanut butter, frozen vegetables, salad dressings, condiments, etc.

If you steal these three keto rules, you should be well on your way to burning more fat and improving your health!

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved.

FTW Tuna Melt Appetizers

Fire Team Whiskey Cadre, SGT Cory Sanden shares his Appetizer Keto Tuna Melt Recipe.

FTW Tuna Melt Appetizer

Prep time: 5 minutes

Cook Time:  15 minutes

Total Time:  20 minutes

 

Ingredients:

12 fresh mushrooms

1/3 cup mayo

1/3 cup mozzarella cheese

2 tbsp. parmesan cheese

5 oz. can tuna

salt and pepper

Italian seasoning

parsley (garnish optional)

jalapenos (optional)

Instructions:

1.      Pre-heat the oven to 375°F.

2.      Clean and remove the gills and stems from the mushroom caps.

3.      Drain the oil or juice from the tuna and pour into mixing bowl.

4.      Add all ingredients except tomatoes to a mixing bowl and mix with a fork. .

5.      Evenly distribute the tuna salad between both mushroom caps.

6.      Add sliced tomato on top of tuna mixture.

7.      Use mozzarella on top of each mushroom.

8.      Place mushrooms on an elevated cooking rack.

9.      Bake for 15 minutes until cheese is melted.

Nutritional Information:

Per serving: 70 calories, 5.75g total carbs, 3g fat, 7.5g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)