Crispy Chicken Thigh Recipe

Ever since I was a kid I absolutely loved friend chicken. Something about the crisp with the chicken was just amazing. Fast forward to adulthood where I’ve learned how fried food can be the worst for you 🙂

So, here’s a recipe for Crispy Baked Chicken Thighs, no breading included. This recipe is super easy and is ketogenic and low carb friendly! Bonus, my kids loved them & my husband even took cold leftovers to work and enjoyed them!

Recipe

  • 10 Chicken Thighs, skin on & bone-in
  • 4 TB Olive Oil
  • Salt
  • Pepper
  • Garlic Powder
  • 21 Seasoning Salute, Trader Joe’s (Italian Seasoning Optional)
  • Cayenne Pepper, optional (not shown in video)

Preheat Oven to 400 degrees F. Pat the chicken dry with paper towels, and on a lined cooking tray coat them with olive oil, skin side up. Season with salt, pepper, garlic powder, & additional seasonings. Place in oven for about 60 minutes, longer if you like the skin very crispy and the chicken more well done.

Serve with sautéed veggies, mashed cauliflower, zucchini noodles, and more! Use whatever you have in the house and enjoy a simple and easy dinner night at home.

5 Benefits of Keto That Have Zero to Do With Weight Loss

The ketogenic way of eating is popular because it works when looking to drop weight fast, I totally get that. Hey! I’ve been there! BUT there are so many other reasons why the popularity is growing and they have nothing to do with weight loss, but instead, overall health and lifestyle.

 

Watch me explain my fave benefits!

In the latest video I discuss my top 5 favorite benefits of the ketogenic lifestyle and they have zero to do with weight loss. In no particular order I discuss my desire to prevent heart disease and cancer, to improve cognitive function, reduce inflammation, and more. 

The list of benefits goes way beyond five. Have you tried a ketogenic diet? What benefits did you experience?

Shrimp Scampi & Pasta | Keto-Friendly

Yes! You can STILL have pasta dishes when eating low carb, you just need to get creative. See below for details of ingredients, recipe, & macros. This recipe doesn’t have perfect macros but is extremely low carb and can be worked into your ketogenic lifestyle.

Ingredients
1lb Shrimp, deveined
4 TB Butter
1/2 lemon
1/2 C white wine
2 Handfuls of Squash or Zucchini Noodles
Salt, Pepper, Crushed Red Pepper, Chopped Garlic, Chopped Parsley
Grated Parmesan Cheese

+Melt butter in a pan, add garlic. Add lemon juice, white wine & crushed red pepper.

+Add Shrimp and cook until pink. Season with Salt & Pepper. Add noodles! Add parsley.

+Plate and add grated parm.

MACROS | Fat 32g, Protein 66g, Net Carbs 6g

Electrolytes, Water & The Keto Diet

Whether you’re new or old to the whole keto diet thing, you need to know about electrolytes.

What are they? Sodium, Potassium, & Magnesium

When eating a ketogenic diet it’s very possible to become dehydrated and to deplete your electrolytes. Signs your electrolytes are low: Headaches, Muscle Cramps, Fatigue, Nausea, Constipation.

You can also experience some of those symptoms when you aren’t drinking enough water. All those carbs you use to eat? They held water. So, while embarking on this lifestyle we want to make sure that you stay hydrated and keep those electrolyte levels up.

In this video I mention a few different ways you can do this:

  1. Electrolyte Tablets
  2. Foods You Consume
  3. Vitamin Supplements

Most people do some type of mix of the above list, but it is possible to keep your levels in tact through food consumption only. You need to do what works for you and your body.

 

What do you do to keep your electrolytes at healthy levels? Comment ↓

10 Minute Workouts I Love

I pay for a gym membership that I use do not use regularly. But I realized something recently; the reasons I don’t go may be legitimate but they don’t need to be final answers. How else can I accomplish the same thing but make it work in my life with the schedule I have, right now? I can work out from home and it doesn’t need to cost anything or take up an incredible amount of time! Some type of workout is better than no workout right?

I follow a keto lifestyle which means that regular cardio exercises aren’t really what I need to do. The best thing for this type of lifestyle is to do some weight training. Did you know that your own body weight counts as weight training… um, yeah. So I found a couple YouTube videos posted by Pamela RF that I think are just amazing.

She doesn’t spend any time talking, at all. She just starts doing the exercise, a 30 second clock starts to countdown, and you work out for 10 minutes. For real, I’ve felt more burn and experienced more sweat from these two videos than from anything else I have done in at least a year.

Check out the playlist I made of my favorites so far:

 

Do you have any favorite home workouts? In the world of video on demand what are you using? Comment below ↓