Ever Wondered What Autism Is? This Is a Fantastic Explanation!

Maybe your child was just diagnosed with autism. Maybe you were just diagnosed with autism. Maybe you want to know more about the disorder. Maybe you’ve been hanging out here on The Autism Site Blog for a while now and always wondered what exactly autism was, but were too scared to ask (no shame, friend!) Whatever your situation, you may be asking that huge, intricate, and complicated question: What is autism?

Image result for Ever Wondered What Autism Is? This Is a Fantastic Explanation!

Amythest Schaber is an autism advocate who runs the YouTube series, “Ask an Autistic.” (By the way: if you’re wondering why she prefers identity-first language [i.e. “autistic”] as opposed to person-first language [i.e. “has autism”], feel free to check out her explanation

In this video, she answers that big question about autism: What is it? Where does it come from? What is it characterized by? Is it caused by vaccines? Is it curable? And what can we do to help?

Whether you’re just learning about autism or are an autism expert, I think you’ll agree with me that her explanation is fantastic. I seriously wish I’d been directed to this video when I was first learning about autism



World Best Ultimate Keto Buns Only 1.33g Net Carb (Paleo/Low Carb/Gluten & Dairy-free)– Weight Loss Program

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

For the past few weeks, I have been working on some low carb bread and buns that I’ve been trying to make dairy-free or avoid complicated ingredients that I don’t easily have access to here in Japan.  I started thinking about the mug muffin and how I’ve never been able to fully enjoy it because it falls apart easily and tastes like eggs too much.  While I know the mug muffin is convenient as it can be prepared in less than 2 minutes, I personally prefer bread that is baked and can be reheated or frozen after making a big batch.  After a few shots, I have finally developed the ultimate keto buns that are only 1.33g net carbs! I personally like to add spices to the bun which brings it up to a 1.89g net carbs per bun.   You don’t need to have any special ingredients and the preparation time takes less than two minutes.

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

I have also tested this recipe using unsalted butter beef tallow and it works just as well, however the beef tallow had a slight beefy taste. I think the trick to making these buns is by using a stick blender or magic bullet.  To be honest, I haven’t tried making it with a stand mixer or blender so I can’t tell you if it works as well.  I also tried experimenting with adding baking powder to the batter, but I found that the bun rose too much and it looked like one of those volcanoes that had gone overboard!

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

This recipe uses 4 eggs and I evenly pour it into 6 large silicone moulds.  You could pour it into 4 moulds and make 4 buns, but I find they come out a little too thick and prefer the thinner version, plus it’s less carbs. The plain bun tastes just a tiny little eggy, but not as much as the mug muffin.  I prefer adding a bit of spices and seeds so that the “egg” taste completely disappears. My favourite version included black and white sesame seeds, rosemary and onion flakes.

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

I’ve been so excited about this bun that I have made so many sandwiches and burgers this week!  I can’t believe how good they taste; they remind me of wheat bread!  I find they are absolutely perfect for burgers and breakfast sandwiches as they hold together without falling apart and they pair so well with other ingredients!


As I mentioned earlier, these buns can be toasted and can even be frozen and toasted again! I like to add a bit of butter over them and enjoy them as toasts! The plain ones kind of remind me of English muffins!

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

The way I have made them was just by combining all of the ingredients in a cup or cylinder for the stick blender, with the wet stuff at the bottom and dry stuff at the top and just pulsing 5-6 times until all of the batter was mixed together.  This picture shows that I added flax seeds to the mix; you can add whatever type of spices/seeds you want! You then pour it evenly in large silicone muffin moulds and bake it!  Make sure you cool them completely before serving!

For this recipe I used a Tescom stick blender with its attached beaker and I used some silicone jumbo muffin moulds!

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

The Ultimate Keto Buns (Paleo/Low Carb/Gluten & Dairy-free)

The best low carb buns out there!
Prep Time 5 minutes
Cook Time 26 minutes
Total Time 31 minutes
Servings 6
Calories 230 kcal
Author Mira



  1. Preheat the oven to 220C/430F.
  2. Add the melted lard and eggs inside the stick blender beaker. Add the rest of the ingredients (don’t skip the salt) over the liquid and add your stick blender inside the beaker. Pulse 5-10 times until all of the batter is completely mixed together.
  3. Pour equally in 6 silicone jumbo muffin moulds (sprinkle the extra sesame seeds over each bun if you wish). If you want an even thicker bun, you could pour the batter into 4 moulds instead of 6. Place in the oven. Bake for 26 minutes. Take out of the oven and let completely cool before cutting.

Recipe Notes

I find these buns taste even better the next day! Once cooled, just add them in a ziploc and put them in the fridge for later use. If you want to freeze them, just make sure you slice the bun first and then you can freeze it.
**I have tried making it with 90g-120g of blanched almond flour and any grams in between that amount works fine! I found 100g was the best though!
***If you want an even thicker bun, feel free to pour the batter into 4 moulds instead of 6, just count those extra carbs!
****DON’T add baking powder, they will rise too much and be hollow inside!
*****I haven’t made these in metal muffin moulds, but you could try to oil some and then pour the batter in it? Just watch them in the oven after 18 minutes as the metal gets hotter than the silicones.

Nutrition Facts
The Ultimate Keto Buns (Paleo/Low Carb/Gluten & Dairy-free)
Amount Per Serving
Calories 230Calories from Fat 187
% Daily Value*
Total Fat 20.82g32%
Saturated Fat 7.09g35%
Cholesterol 161mg54%
Sodium 241mg10%
Total Carbohydrates 3.99g1%
Dietary Fiber 2.1g8%
Sugars 0.91g
Protein 8.45g17%
* Percent Daily Values are based on a 2000 calorie diet.

The Incredible Story Of An MMA Fighter With Down Syndrome And His Battle For Acceptance


For most fighters, stepping inside the Octagon for their first ever fight is the biggest moment of their fledgling MMA career but for Garrett ‘G-Money’ Holeve, he had to fight like hell to even be given that opportunity in the first place.

You see, Holeve has down syndrome and after training for five years, in August of 2013, his home state of Florida issued a cease and desist order to prevent him from competing in a sanctioned MMA bout.

For many, a cease and desist order would signal the end of their dream but not Holeve; shortly after receiving the news, Garrett and his legal team at Disability Right Florida sued the ISKA and the WFO, two of the state of Florida’s authorised sanctioning organizations.

The legal battle ended in January 2014 after Holeve testified in Florida District court to gain his right to compete in MMA. In the aftermath of a verdict in his favour, Garrett was philosophical about how he became a figurehead for fighting for the rights of people with disabilities.

“I’m a fighter first of all,” he said. “That’s what I am. The only thing I want to be is a fighter. I think fighting injustice makes me stronger. More powerful.”

Garrett’s first opponent inside the Octagon was David Steffan, a fighter with cerebral palsy, who was also making his MMA debut. I’m not going to spoil this for anyone who hasn’t seen it already, but fu*k me, I wish the Mrs wasn’t cutting onions right next to me when I watched it!

Holeve’s father and (initially) reluctant trainer, Mitch, is clearly proud of the work that his son has done to pave the way for other adaptive athletes:

“Society is just getting acquainted with what people with Down’s syndrome can actually do. It’s Garrett’s generation that is really proving this. He’s definitely a pioneer as an adaptive athlete in Mixed Martial Arts.”

It’s condescending to call people like Holeve ‘inspirational’ but I’m not gonna lie, he has inspired the sh*t out of me!



Life-changing result of new UK eczema trial

Bill James

A man whose eczema was so serious that he had to wear gloves day and night has had his life transformed after taking part in a trial of new treatments.

Bill James was in severe pain with the skin condition for more than 10 years.

In people with eczema, the body’s immune system overreacts and the inflammatory reaction can affect the skin.

One in 10 people in the UK suffer from the condition on their hands, and for one in 20, it prevents them from carrying out simple everyday tasks.

“At first it was just hard skin, but over a period of time it got progressively worse and started to split in several places,” said Mr James, who lives with wife Margaret.

“It also itched like mad and made it very difficult to go about my daily tasks, especially with my work which involved making sheds and fencing.

“I started having to wear gloves day and night, which was embarrassing, especially when meeting people, socialising and at work.

“I have tried every available cream and lotion on the market, even going to Chinese herbalists but nothing has helped.”

The 65-year-old said he was never referred to a dermatologist by his GP, though he had various treatments.

“I have been a patient at two different doctors’ practices – one of these had a skin specialist, but the only thing they ever prescribed for me were three different types of steroid cream and I was told that there was nothing else that can be done, I would just have to live with it.”

Enrolling on the ALPHA trial at the University of Leeds has made a “vast” difference to his life, Mr James said.

The trial is comparing treatment with alitretinoin – a Vitamin A-derived drug in tablet form – and PUVA therapy, where hands are exposed to ultra violet (UV) light after they have been soaked in a solution called psoralen.

It is being led by University of Leeds researchers at Chapel Allerton Hospital.

The father of two grown-up sons said the effects on his hands – and his life as a whole – had been massive. “I have been on the trial now for nine months and my hands are better than they have been for years.

“This has made such a vast difference to all aspects of my life.”



My daughter’s Down syndrome has only made her big sister love her more

When Suzanne Loveland was told she was expecting a second baby girl, and she had Down syndrome, she was shocked and saddened. And much of that sadness was for her daughter, Emma, who would now always be a big sister to a sibling with special needs. Little did she know that baby Chloe would transform their family and turn Emma into the Best Big Sister Ever.


Today is World Down Syndrome Day and our family is celebrating this journey of love, acceptance and joy that we find ourselves on thanks to our little Chloe.

When I first found out about Chloe’s condition, one of my first reactions was sadness for Emma. I had certainly not planned on giving her a sister with Down syndrome and it worried me how this was going to impact her life. Some people around me also reacted in the same way saying things like, “How sad for Emma”.  “Poor Emma.” “Emma will suffer.”  Ouch.

Let me tell you how wrong all the people who said these things were.  Yes, having a sister with Down syndrome does have its challenges but I can seriously say, Emma is in no way suffering.  Her view of the world has been given a new and beautiful perspective.


Emma is extremely patient with Chloe and teaches her new things almost everyday.  She knows that Chloe has Down syndrome but that means nothing to her.  Chloe is her sister.  End of story.

The two of them have their moments. Chloe sometimes doesn’t want Emma anywhere near her and other times, they play very happily together. Emma is extremely patient and kind and adores her little sister to no end, even when she messes up or steals things from her bedroom.

Emma and Chloe have an understanding between each other. Chloe knows never to interfere while Emma is playing with the iPad.


And Emma knows that when she has ice cream or yoghurt, Chloe wants to share (even if she has finished her own already!)


I recently brought home a beautiful picture book from the library for Emma called My Sister, Alicia May by Nancy Tupper Ling. It was a cute story about a girl whose younger sister has Down syndrome. It described the highs and lows this little girl experienced having a sister with the condition. After reading the book to her one evening, I asked Emma what she thought about the story. And her response was, “Which one of the girls has Down syndrome?” Bless her heart.

Not all sisters are close but I know that Emma will always be there for Chloe no matter what. Having a sister like Chloe requires patience, tolerance and understanding and for a girl her age, Emma already puts to shame so many adults (including me) with her kindness, compassion and ability to love.

I’m pretty sure when Chloe looked down from heaven and chose to join our family, she didn’t choose us because of me or Andrew. She chose us because she wanted Emma to be her big sister.

I am so grateful for the lessons I have learned so far on our journey and I am thankful to be surrounded by all my family and friends. As challenging as it is sometimes, Down syndrome has been a blessing to our family. Challenges make us grow and through everything I have been through, I am happy with the person I have become.

These days, I think a lot more about what kind of person I want to be and how I can do things better. When I am happy, I truly feel and appreciate that happiness. I am reminded everyday that I can’t control everything (and I have just about made my peace with that!)  I am more aware of people and their unique differences and how they make our world rich, colourful and interesting.

I am inspired by the fear and sadness that still sometimes rears it’s ugly head. I let these feelings consume me and then I use them to refocus on all the joys and amazing things Chloe has achieved so far in her life. I then push these feelings aside and allow determination and delight to take hold. I love these times.

I have learned that there is so much more to a person than how they are different.

Happy World Down Syndrome Day to all the families who share this journey with us – especially all the amazing brothers and sisters of our wonderful children.  We can all learn so much from them.



Winning Your Low Carb Bread War Three Keto Plans For Eating Bread + Best Low Carb Bread Recipes + Bread Alternatives, Breads to Avoid +Printable Low Carb Bread List-Weight Loss Program

Eating low carb bread on your diet is easier than you think. Ready-made low carb bread, baking mixes and the Best Low Carb Bread Recipe make it possible.

  • Three plans for eating bread: Yes, No, Maybe?
  • Best low carb bread recipe
  • Bread alternatives, breads to avoid
  • Printable low carb bread list


Low carb diets are generally easy to follow, but bread cravings happen. Crispy, fluffy, buttery bread – Should you give in? Bread is easy and adds variety to your diet. Sometimes it’s necessary in recipes or when eating low carb outside the home.


Win the low carb bread wars.


There are three basic options for eating bread on a low carb diet. Thankfully, each plan of attack is filled with low carb possibilities.


3 Plans for Eating Bread

  • Plan 1: Say yes and eat bread.
  • Plan 2: Give it up completely.
  • Plan 3: Lessen the blow with compromise.


1. Say Yes to Bread

  • Do you have strong willpower?
  • Are you militant about counting carbohydrate grams?
  • Are you willing to limit the type or amount of bread in your diet?

If so, eating bread is an option for you.


Yes Isn’t Puppy Dogs and Rainbows

Bread is made from carbs, either wheat, grain based flours or other all-carb flours. There may be added fat or sugars, but bread is mostly made of carbs.

The best way to get “low carb bread” without doing anything special is to eat less of it.

  • Measure each portion carefully, and relish the treat.
  • Eat bread sparingly or only on special occasions, and don’t keep it in the house.
  • Put plenty of meat, cheese, low carb veggies or protein in your sandwich and only eat half.
  • Grilled open-faced sandwiches are a good compromise at cookouts and BBQs.


Bread Warnings

  • Adds extra carbs. Is it worth it?
  • Eating bread might revive old carb cravings.
  • Bread is easy to over eat.

Give your decision some thought. You can change your plan later as you become more comfortable with your low carb diet.


2. Bread? Sort Of

Would you like to enjoy bread on a regular basis?

Would you like to try recipes you couldn’t enjoy before without worrying about carbs?

There are several solutions for you:

Low glycemic breads, low carb breads: ready-made or from a recipe, low carb bread from mixes, and a variety of low carb bread alternatives.


Low GI Bread

Low glycemic index, or low GI bread can be bought ready-made in stores, or baked at home from a low carb bread recipe.

Low GI breads are not necessarily low carb bread, but they will release glucose into your blood stream at a slower rate and are often healthier than white bread.

  • Select bread that is as natural as possible.
  • Do not select refined, white flour breads.
  • Whole meal, whole grain bread is lower on the glycemic index.


Ready-Made Low Carb Bread

Thankfully, there are now many delicious, affordable low carb breads on the market. These low carb breads use soy flour, rye flour and sugar substitutes (such as Splenda) for sweetness.


Easily Available Low Carb Bread

  • Wonder Light Wheat: 6 net carbs, 40 cal /slice
  • Arnold Bakery Light 7-Grain: 12 net carbs, 40 cal /slice
  • Trader Joe’s Sprouted Bread: 4 net carbs, 50 cal /slice
  • Sara Lee Multigrain Bread: 10 net carbs, 45 cal /slice
  • Schmidt Old Tyme Double Fiber Bread: 2 net carbs /slice


Low Carb Bread Recipes

The basis of any good bread is flour. Replace this flour with a low carb alternative to make your own low carb bread from a recipe.

Voted the best low carb bread recipe.

Soy, almond and coconut flours are easy to find, and excellent alternatives for low carb bread baking.

This low carb bread recipe was voted “Best Low Carb Bread” by low carb dieters on Food.com:


  • 1/2 cup water
  • 1 egg
  • 1 tbsp butter
  • 2 tbsp Splenda
  • 1/3 c ground flax seeds
  • 1/4 c soy flour
  • 3/4 c wheat gluten flour
  • 1 tsp dried yeast


Using a 1 pound capacity bread machine, combine ingredients according to the order given in your bread machine manual.

Select the “light” browning setting.

Don’t remove the bread until it has cooled.

Cut into slices, and store, covered, in the refrigerator.

The entire loaf has about 20 carbs. When you slice it, divide the total carbs by the number of slices. 10 slices equals 2 carbs per slice.


Low Carb Bread from Mixes

It’s easy to make your own low carb bread from a mix. Almost any bread-type food can be made low carb.


  • Low carb bread mixes (such as Atkins Diet Bake Mix
  • Cornbread mix
  • Low carb pizza crust mix
  • Baking mix for muffins, pancakes, cakes and cookies


Low Carb Bread Alternatives

There are many low carb ‘bread-like’ alternatives. Tortillas, wraps, crispbreads and pita pockets are available online and in grocery stores.



Choose corn tortillas over flour. Use tortillas as a pizza crust.

  • La Tortilla Factory Low Carb Wraps: Most are 80 calories, but the smaller one is 50 calories.
  • Mission Low Carb Tortillas: 5 or 7 Net carbs per 8″ tortilla


Pita Pockets

Pita pockets are an excellent sandwich alternative. Pita replaces flat breads, and may also be used as a pizza crust.

  • Joseph’s Pita Bread: Available at Walmart in the bakery section. Low carb and only 60 calories for each whole pita. Joseph’s pita bread is made with flax and omega 3. (Thin but good.)



Most bagels are not low carb bread alternatives, but more low carbohydrate options are becoming available every day.

  • The Western Bagel Perfect 10 Bagel: 10 net carbs, low-calorie and hearty.



Low carb wraps hold anything but soup, and are the perfect travel or lunch box substitute for bread.

  • Flat Out Wraps: 100 calories per wrap, and very high protein: 9 gm/wrap.


Rice, Rice Crackers, Rice Chips, Crispbreads

Choose brown or multigrain rice over white rice. Perfect alternative for chips, crackers, pasta and breading.

  • Wasa Crispbreads: 20 calories per slice.
  • Wasa Light Crisps: 60 calories per 3 pieces.


3. No Bread, No Way

low carb bread alternative lettuce wrap skewers

Don’t want to risk it? Go bread-less and use low carbohydrate foods instead of bread.

Low carb veggies, proteins, meats, cheeses and skewers provides all the flexibility and crunch you’re looking for:


Use Low Carb Vegetables

Try stuffing tomatoes, green peppers or potato skins with meats, cheese or low carb veggies. Bake, grill, or chill and eat raw.

Use firm vegetables for stuffing- they store and travel easily.


low carb bread alternative lettuce boats  low carb bread alternative ceviche endive boats

Low Carb Lettuce Boats

Lettuce boats are always a good low carb bread alternative. Fill with savory sandwich fare, chicken salad and feta, burrito filling, or spicy Asian flavors. (above left)

Mix together fresh shrimp cooked in lime juice and tossed with tomato, avocado and chilies. Serve in endive leaves for a delicious, healthy and light low carb appetizer. (above right)


low carb bread alternative lettuce wraps

Low Carb Lettuce Wraps

Spinach, steamed cabbage, kale, or Swiss chard leaves are perfect to wrap around or hold low carb veggies, meats and herb cream cheese spreads.

To make lettuce wraps brown bag-friendly, use the largest lettuce leaves you can find. Romaine lettuce wraps up tightly, preventing spills.


low carb bread alternative cauliflower pizza caulisticks

Low Carb Cauliflower Crust

Cauliflower can be grated or shredded and used as a crust for “Caulipizza” and “Caulisticks.”


low carb bread alternative portobello

Low Carb Portobello Buns

Use grilled eggplant slices or Portobello mushrooms to serve as buns to low carb veggies, a hamburger or smoked cheese.


Use Skewers

Skewers are a common way to hold foods together without using bread.

low carb bread alternative veggie antipasti skewers  low carb bread alternative bacon burger meatballs

Simple Low Carb Skewers

Try this tangy Italian Skewers recipe from Southern Living. (above left)


  • 1 (8-oz.) block mozzarella cheese
  • 16 (4-inch) Genoa salami slices
  • 1 (14-oz.) can small artichoke hearts, drained and halved
  • 1 pint grape tomatoes
  • 1 (6-oz.) jar large pitted Spanish olives, drained
  • 16 (6-inch) wooden skewers
  • 1 (16-oz.) bottle balsamic-basil vinaigrette
  • 1 tablespoon fresh lemon juice

Cherry tomatoes and lettuce are a classic topping for mini burgers or meatballs on skewers. (above right)


Use Cheese

Cheese is naturally low carb and can be shredded, baked and formed into almost any shape.

low carb bread alternative cheddar jalapeno crackers  low carb bread alternative cheese bowls

Bake shredded mixed cheeses and low carb veggies on a cookie sheet to make low carb cheddar jalapeno crackers. (above left) Recipe from All Day I Dream About Food.

Craving something crispy? Parmesan and Romano cheese bowls (above right) pack a powerful crunch. Bake cheese until bubbly, form into desired shape using a mug or bowl, and cool until firm.


low carb bread alternative cauliflower parmesean chips

Low Carb  Parmesan Chips

Combine cauliflower and grated Parmesan cheese with chopped veggies or herbs. Bake on a cookie sheet until lightly browned for crispy chips.


Use Low Carb Protein

low carb bread alternative for sandwiches  low carb bread alternative deli ham wrap

Pack low carb vegetables, cheese or deli meat between the two slices of toasted tempeh (above left). The thick nutty texture works well as a low carb bread substitute.

Deli meat works great for wraps. Tip: Use creamy fillings and chill overnight for firmness. (above right)

Make a “bun” with egg whites and lots of seasonings. Great for low carb breakfast sandwiches.


Use Bacon!

low carb bread alternative bacon wrapped quiche

Mini Bacon Quiche

Wrap bacon around the edges of muffin cups or muffin tins. Add low carb veggies, your favorite quiche mixture, and bake.


low carb bread alternative bacon wrapped guacamole

Mini Bacon Guacamole Cups

Low Carb and Gluten-Free Recipe from All Day I Dream About Food. Each serving (3 bacon cups) has 5.3 carbs, 3.8 fiber, 1.5 net carbs.


33 low carbohydrate breads printable list

Printable Low Carb Bread List

Grab the printable list of 33 whole grain, high fiber low carb breads, buns, tortillas and wraps with 10 net carbs or less.



Ketogenic Diet: Your Complete Meal Plan and Supplement Guide- Best weight loss program


Jumping into the ketogenic diet without a rock-solid plan will set you up for failure. Use this approach, crafted by researchers and athletes who have done the work and made the switch already!

So you’ve heard the arguments, weighed out the challenges and benefits, and decided you’re all in. You’re going keto.

First off, you’re in good company. More people—and more athletes—than ever are embracing very low-carb, high-fat eating and sticking with it for months or even years on end. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they’re leaner, healthier, and more mentally focused than ever.

But for every lifter who ends up loving this approach, you’ll find another who had a miserable experience and bailed after just a few days. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all.

I’m not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. That’s the domain of other articles. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I’m here to provide you with your best induction experience.

Here’s what you need to know to ace your nutrition and supplementation during the crucial first month of ketogenic dieting, along with a complete sample meal plan!


You may think you’ve got what it takes to make the switch to keto without tracking your macronutrients, but you’re probably wrong. Getting your macros correct is the most important aspect of starting down the path of a ketogenic diet.

“Yes, tracking macros can be cumbersome and tedious, but it’s absolutely essential during the first few weeks of a keto diet,” says Wittrock. “The diet likely goes against everything you have done before, so tracking your macros gives you feedback and allows you to troubleshoot until you get the hang of it.”

No matter what your diet has been to this point, keto will be a big change. If you’re coming from a standard American diet (SAD) background, your carbs will go way down, protein may either go up or down, and fat will go way up. If you’re coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly.

Dropping protein? You read that right. Keto is a carbohydrate-restricted, high-fat, moderate-protein approach to macro distribution. Here’s how the macros end up looking for most people:

  • Carbohydrates: 5-10%
  • Fats: 70-75%
  • Protein: 15-20%

So where do you start your calculations? With carbs and protein. When first getting started, it is ideal to keep carbohydrates less than 50 grams per day. Wittrock found that he likes to go even lower.

“I recommend only 5 percent of calories should come from carbs, which usually averages out to less than 30 grams,” he says. “So, I understand why people get nervous and panic, thinking ‘Can I even eat a salad?’ This is why I recommend tracking only ‘net carbs’, which is total carbs minus fiber. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Also, green leafy vegetables are very nutritious and contain a lot of fiber, so you can almost eat them as much as you want and stay below your limit.”

In terms of protein, it is often recommended that ketogenic athletes set protein between 0.6 and 1.0 grams per pound of lean mass—not per pound of body weight. Below is an example of how you could calculate the protein needs of a 180-pound lifter who has 15 percent body fat:

  • 180 lbs. x 0.15 = 27 lbs. of fat
  • 180 lbs. – 27lbs. = 153 lbs. lean mass
  • 153 lbs. x 0.6 g = 91.8 g
  • 153 lbs. x 1.0g = 153 g
  • Protein range = ~ 92-150 g per day

If you don’t know your percent of body fat, either get tested or use our calorie calculator and multiply your daily intake by .15-.20 to determine your daily protein needs.


If you’re accustomed to a protein intake well over your bodyweight—let alone lean body mass—you may be skeptical about a diet that demands you reduce protein intake by as much as half. Wittrock can relate.

“In the beginning, I was terribly worried that I would lose muscle mass because of the low protein intake. In fact, I lost absolutely no muscle and was able to add lean mass to my physique. How is this possible? It’s because ketones have a ‘protein sparing’ effect. So tons of protein is not necessary.”

What happens if you go too high? Simple: Say goodbye to ketosis! Certain amino acids are gluconeogenic, which means that they can actually be used to make carbohydrates.

Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. That said, once you gain more experience with your personal levels of ketosis, you can start playing with how much protein you consume in a day. Wittrock says he stays right around 20 percent.


The easiest macro to calculate in the ketogenic diet is fat. Once you’ve got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. If you find yourself wanting to gain a bit of weight, add approximately 500 calories’ worth, or 55 grams. If you want to lose weight, cut down on your fat intake by 200-500 calories, or 22-55 grams.

When following a ketogenic diet, most people inherently start with a fat phobia and are scared to lather it on. Wittrock remembers these days vividly.

“It was extremely difficult,” he recalls. “You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Now, all of a sudden, you’re eating 200 grams of fat per day. There is a huge psychological component to conquer before you can become successful with the keto diet. In the beginning, it’s like trying to convince people 1,000 years ago that the world is in fact round, not flat.”

Still, it can be hard to get enough fat in the early days. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, don’t go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship too soon.


Feeling ready to start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. Sorry, no fruit for now. Even carrots and onions are too high-glycemic to work with keto, Wittrock says.

Got that done? Cool. Now, here are some of the staples you should build your diet around:

  • Fatty nuts and seeds: Cashews, macadamia nuts, pumpkin seeds
  • Avocado
  • Whole eggs
  • Full-fat cheese
  • Beef: Ground chuck (80/20), filet mignon, porterhouse, ribeye
  • Chicken: Thighs and legs
  • Vegetables: Spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper
  • Pork rinds
  • Olive oil
  • Salted butter
  • Heavy cream
  • Sour cream
  • Cream cheese
  • Fatty fish: Salmon, mackerel, sardines, anchovies
  • Bacon
  • Chicken broth or bouillon cubes with at least 1 gram sodium

That last item may surprise you, but for many people, it makes all the difference. Why? When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. For every gram of glycogen we lose, we lose three grams of water. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet. Water isn’t enough on keto; you need enough sodium, too.

“Chicken broth is absolutely critical on this diet as a way to ensure you are getting enough sodium,” Wittrock explains. “Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away.”

Having some super-fatty treats to help you hit your ambitious macros is also a must. Luckily, many people have gone where you’re going. “There are a lot of ‘fat bomb’ recipes you can find on the Internet,” Wittrock says. “These are very good at satisfying your sweet tooth, and a great way to increase fat consumption without going over on protein. Also, I’m a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Believe it or not, pork rinds are also a very good keto snack.”


You’ve likely heard horror stories of what competitors feel like when they cut carbs low, or when the average bro talks about going keto. However, the odds are that those people were not actually in nutritional ketosis, or more importantly, following a well-formulated ketogenic diet. Yes, you may experience some fogginess and discomfort, but it doesn’t have to be intense if you handle it right.

Within just a couple days of cutting out carbs and raising fats, ketone concentrations in the blood rise and the brain will begin using them for energy preferentially. This initial keto-adaptation process usually takes about four weeks to complete, at which point you’ll reach peak fat-burning adaptations.

Pretty much all of the side effects you’ll hear about happen in those first four weeks—or even in the first 4-5 days—and experienced ketogenic dieters like Wittrock swear that most of them can be chalked up to a single cause: lack of electrolytes.

“Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. All of a sudden, they hit a wall and get ‘keto flu.’ They feel tired, lethargic, and experience headaches,” he says. “The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium. If you are deficient in any of these, you will suffer mentally and physically. This is the single-biggest reason people fail on the keto diet.”

So how do you get enough of these big three? Sure, you can use supps, but you don’t have to. “For sodium, I recommend salting your food, eating salty snacks, and using chicken broth. Increasing sodium is hard for people to grasp, because they associate sodium intake with water retention and fat loss. But replacing your lost sodium is critical, especially when you’re working out.”

As for the other two electrolytes, meet your new best friends: avocados, greens, and nuts. “I suggest you eat 1-2 avocados per day,” Wittrock says. “Green leafy vegetables are also a great source of both potassium and magnesium.”

The fattiest nuts and seeds, like almonds, pistachios, pecans, walnuts, and pumpkin seeds, also happen to be the ones that contain the most magnesium. So eat them heartily, but don’t to be afraid to supplement here as well.

If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter. Not only will this relieve some of the symptoms, but it also provides an easy avenue for upping fat intake.


The most science-backed performance-boosting supplements, such as creatine monohydrate, beta-alanine, andcaffeine, are all A-OK on the ketogenic diet. So, if you take a pre-workout, you should be able to continue without issue. I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point.

As for branched-chain amino acids, you’ll find smart people who swear that they’re keto-friendly, and others who won’t. One of the BCAAs, valine, we know, can be gluceogenic, meaning that it can lead to glucose production and potentially contribute you to leaving ketosis behind.1 But does that mean it will happen? Not necessarily, particularly if you’re just an occasional supplement user.

So for your first month or so, be restrained but not necessarily strict. If BCAAs help you train and recover, drink them during your training, but don’t guzzle them all day. And if you have any doubts about whether they’re affecting your ketone levels, your test sticks should tell you.

This is a good point to reinforce that if ketosis is your goal, you need to test your ketone levels with keto sticks or something similar often. Don’t assume your plan is working!

If you want to slam a protein shake post-workout, that’s probably fine as long as you’ve got room for it in your macros. But shoot for one that is very low—like zero—in carbohydrates. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. You won’t taste it, and it gives a quick 13-14 grams of fat.

If you’re the type who takes carbs post-workout to spike insulin, well, stop. Put that Pop-Tart down.

Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. For the first few weeks in particular, ketogenic dieting demands strict adherence. Give it a chance to work!

Want even more guidance? Teryn Sapper, MS, lead registered dietician for the Department of Human Sciences at The Ohio State University has written out a sample meal plan to get you off and running.







Amount per serving
Calories 774
Fat56 g
Carbs5 g
Protein25 g




Amount per serving
Calories 533
Fat45 g
Carbs9 g
Protein23 g








Amount per serving
Calories 570
Fat42 g
Carbs12 g
Protein36 g







Amount per serving
Calories 632
Fat48 g
Carbs8 g
Protein42 g











Amount per serving
Calories 675
Fat55 g
Carbs9 g
Protein36 g








Amount per serving
Calories 653
Fat53 g
Carbs6 g
Protein38 g


This is a quick ‘n easy way to make a tasty meal and clear out the fridge. The more variety in the ingredients, the better! Macros will vary on this one depending on the protein and veggies you use.

Add the following to a skillet with butter and/or olive oil.

  • Protein: Ground beef, sausage, bacon, chicken, eggs, etc.
  • Veggies: Bell peppers, onion, cabbage, mushrooms, asparagus, tomato, zucchini, etc.
  • Sugar-free seasoning: Salt, pepper, garlic, taco, ranch, etc.
  • Cheese: Just grate it on top and let it melt.

Snack Ideas:

  • Jerky (Watch the carbs here, because different flavorings can add to the carb count quickly.)
  • Cubed cheese
  • Nuts and seeds
  • Pork rinds
  • Veggies and dip
  • Sugar-free Jello                                                                                                            Source:http://www.bodybuilding.com/


kk vitiligo_1488398447930_2834846_ver1.0_640_360

what it’s like to live with vitiligo-Patients Heartbreaking Story

“I’m a car salesman,” Whaley says.  “So, I’m this guy in front of people all the time.”

He first noticed a white discoloration on his dark skin in his mid-twenties.

“Two corners, right by the corners of my mouth, and my eyes, started appearing,” Whaley remembers.

Diagnosed with vitiligo, a disorder that causes the skin to lose its pigmentation.  But, it took Whaley at least a decade to make peace with his changing skin.

“Cause I’m trying to tan it, mask it, put it away,” he says.  “But it was popping up in more places.”

Same thing for Natasha Pierre McCarthy, whose skin started turning white at 28.

“And they said it was vitiligo,” she says.  “And I said, ‘Vitiligo? What’s that?'”

It’s thought to be an autoimmune disorder, in which the body’s immune system mistakenly attacks and destroys the cells that produce pigment in our skin.

The disorder may run in families, and some people say it can be brought on by extreme stress, or an injury to the skin like a bad sunburn.

Vitiligo not contagious, but Natasha says it sure feels like it sometimes,

“I’d go through the drive-thru to get something to eat,” Pierre McCarthy says, “They would not want to touch my hands. They would not want to take my money. Sometimes they’d give me my food for free!”

K.K. Brantley, just 12, is the group’s youngest member.

She began developing white patches on her face in preschool.

Now in the 6th grade, she says navigating middle school can be tough.

“I was walking by by some 7th graders,” Brantley says.  “They were in detention, I guess. And I was walking by to go get my lunch, and I hear one of the kids go, “Hey, Michael Jackson!”

The pop star reportedly sufferer from vitiligo.

K.K. has learned to turn the other cheek.

“I don’t really care what the other kids say about me because my mom used to tell me I’m beautiful, no matter what,” she says.

Vitiligo is thought to affect about 2 to 3 percent of the U.S. population.

It tends to hit people in their 20’s, 30’s and 40’s.  Sometimes, it affects children.

“There are three million people in the US alone with vitiligo,” says Pierre McCarthy. “65 million people all over the world with vitiligo. And it’s just, ‘Why are we not paying attention to this?'”

To raise awareness, the group created Vitiligo Bond, Inc., taking to Facebook to share their stories of what it’s like to live with their condition.

Perry Whaley wants people with vitiligo to embrace their skin.

Vitiligo Bond, Inc. will launch a nationwide tour with an event in Houston, Texas, later this month.

“I don’t want to come with vitiligo being a disorder in my life,” he says.  “Because I’m taking it to a different level in reference to strength, and courage to other people. When they see me on Facebook or Instagram and they say, ‘Man, this guy can do it. I can do it!'”

The hope, the group says, is that more children like K.K. Brantley learn to be proud of their skin.

“This is our time to let the world that we, too, like to love,” says Whaley.  “We, too, like to be a part of this community without being different.”



The dark side of living with albinism

Local poet living with albinism opens up about the issues he is confronted with daily

Growing up with albinism, especially in a rural community, is difficult due to discrimination, stigmatisation, and others mocking you.

Yet Boitumelo Tevin Gaddafi The Poet Manganya overcame all these challenges and the challenges associated with albinism to become a passionate and successful poet.

“The problem with albinism, especially in rural communities, is the lack of knowledge and information. Although I received immeasurable support from my family and friends, society still gave me the cold shoulder. It was mainly because society doesn’t know that a person with albinism is still a person the same as the rest and thus they do not know how to treat you. For example, my peers at school couldn’t understand that I was shortsighted and thus had to sit at the front of the classroom. Another problem I encountered was affording sunscreen to protect my sensitive skin from the sun.”

Boitumelo says he only truly came to understand albinism when he attended Siloe School for the Blind, a primary school for people living with albinism and those living without the gift of sight.

Here he had a complete mindset change and he started taking better care of himself.

“I moved to Pretoria where I enrolled in Filadelfia Secondary School. Here my perspective changed even more about how other see people with albinism, this also changed how I perceive myself. I acknowledged the boarding school environment I was exposed to was small and I had to prepare myself to face a bigger environment at university. Even though I had matured a lot over the years and learned to accept myself, I was still afraid of how I would be received by the other students,” he added.

“However, I swept away my fears and stood firm for what I believed in. I decided not to allow people to define who I was by my appearance. In fact, I would approach people who seemed not to understand what albinism was and explained it to them, informing them how to treat people living with albinism. I came to the realisation that how I treat myself determined how others would treat me. For instance, I pitied myself and only chose to socialise with others living with albinism, thus distancing myself even more from society. Because I pitied myself I in a way expected others to pity my, however, I changed this by changing my mindset.”

His advice to others living with albinism is that they need to realise the world doesn’t owe them anything and neither do they owe anyone an explanation for the way they look. With accepting yourself, others will come to accept you as well.

“We are powerful beyond measure. We possess the skills to be great people, we have much to offer to the world, we just need to unleash our potential and share our talents with the world,” he said.

His advice to those in society who shame people living with albinism or any other disability is to not feed their ignorance with discrimination but rather to educate themselves so they can learn how to accept them for who they are instead of their appearance.



Real Life Almost Zero Carb Keto White Pizza Frittata-Weight Loss Program

Frittatas are a fantastic food to make when you’re meal prepping or have little time in the morning to wait for breakfast to cook. They’re great microwaved, re-heated in the oven, or just plain cold (which is my favorite). Today we’re going to make a ketogenic friendly white pizza frittata. Traditionally, a white pizza is the dough and cheese on top (in a nutshell). Instead, we use different cheeses in the frittata base, and top with a delicious mozzarella and pepperoni combo. Inside is the perfect amount of spinach for every bite to make sure we get some greens in.


The texture is a bit more on the dense side for a frittata, because of the melted ricotta and parmesan cheese inside. With the extra mozzarella on top, it really is a great bite. You can dress this up exactly how you want, too! If you want to add sausage, peppers, a little bit of onion – just mix it in with the eggs and be on your way. You can also add some fat to the toppings if you’d like – dip in your favorite ranch sauce, add a bit of hot sauce, or even spread a little bit of sriracha mayo on top. The choices are endless!

On a side note, I wanted to mention that I’m using a cast iron skillet for this recipe. You can easily prepare this in a glass baking dish, but you will need to bake for a little bit longer (around 40 minutes). Make sure that it’s set properly if you’re using a glass dish (since cast irons will retain a lot more heat during the cooking process).

Yields 8 servings of Keto White Pizza Frittata


  • 12 large Eggs
  • 9oz. bag Frozen Spinach
  • 1 oz. Pepperoni
  • 5 oz. Mozzarella Cheese
  • 1 tsp. Minced Garlic
  • 1/2 cup Fresh Ricotta Cheese
  • 1/2 cup Parmesan Cheese
  • 4 tbsp. Olive Oil
  • 1/4 tsp. Nutmeg
  • Salt and Pepper to Taste


1. Microwave frozen spinach for about 3-4 minutes, or until defrosted (but not hot). Squeeze the spinach with your hands and drain of as much water as you can. Set aside.


2. Pre-heat oven to 375F. Mix together all of the eggs, olive oil, and spices. Whisk well until everything is combined.


3. Add in the ricotta cheese, parmesan cheese, and spinach. When adding the spinach, break it apart into small pieces with your hands.


4. Pour the mixture into a cast iron skillet, then sprinkle mozzarella cheese over the top. Add pepperoni on top of that.


5. Bake for 30 minutes. If you’re using a glass container (instead of a cast iron), bake for 40-45 minutes or until completely set.


6. Slice and enjoy! Top with creme fraiche, ranch dressing, or your favorite fatty sauce on top if you’d like.

A great low-carb way to spice up your morning routine. Grab a slice of this super nutritious White Pizza Frittata before heading to work! Shared via http://www.ruled.me/

This makes a total of 8 servings of Keto White Pizza Frittata. Each serving comes out to be 298 Calories, 23.8g Fats, 2.1g Net Carbs, and 19.4g Protein.

Keto White Pizza Frittata Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
12 large Eggs 840 60 6 0 6 72
1 9oz bag Frozen Spinach 60 0 9 6 3 6
1 oz. Pepperoni 130 12 0 0 0 6
5 oz. Mozzarella Cheese 425 32 3 0 3 31
1 tsp. Minced Garlic 4 0 1 0 1 0
1/2 cup Fresh Ricotta Cheese 180 12 4 0 4 16
1/2 cup Parmesan Cheese 240 18 0 0 0 24
4 tbsp. Olive Oil 500 56 0 0 0 0
1/4 tsp. Nutmeg 3 0 0 0 0 0
Salt and Pepper to Taste 5 0 0 0 0 0
Totals 2387 190 23 6 17 155
Per Serving ( /8 ) 298.4 23.8 2.9 0.8 2.1 19.4
Keto White Pizza Frittata

This makes a total of 8 servings of Keto White Pizza Frittata. Each serving comes out to be 298 Calories, 23.8g Fats, 2.1g Net Carbs, and 19.4g Protein.

The Preparation

  • 12 large Eggs
  • 9oz bag Frozen Spinach
  • 1 oz. Pepperoni
  • 5 oz. Mozzarella Cheese
  • 1 tsp. Minced Garlic
  • 1/2 cup Fresh Ricotta Cheese
  • 1/2 cup Parmesan Cheese
  • 4 tbsp. Olive Oil
  • 1/4 tsp. Nutmeg
  • Salt and Pepper to Taste

The Execution

  1. Microwave frozen spinach for 3-4 minutes. Squeeze the spinach with your hands and drain of as much water as you can. Set aside.
  2. Pre-heat oven to 375F. Mix together all of the eggs, olive oil, and spices.
  3. Add in the ricotta, parmesan, and spinach. When adding the spinach, break it apart into small pieces.
  4. Pour the mixture into a cast iron skillet, then sprinkle mozzarella cheese over the top. Add pepperoni on top of that.
  5. Bake for 30 minutes. Remove from the oven, slice, and serve!