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Resources and Tools to Help You Succeed with Your Goals
Welcome to the Resources section, a curated list of the tools and websites I strongly recommend for cooking, diet, health, sleep, fitness and an all-around good life.I have used all of the resources on this page myself, and have seen many clients find success with these tools. At the very least it makes the journey easier. This page is being developed further and will include more resources in the coming month.
Disclosure: Some (not all) of the links below are affiliate links, which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you.
- Calm Mg Powder: This is a powdered Mg Citrate supplement that works great in making Ketorade. It also helps with sleep and anxiety. Some don’t like the taste, and it doesn’t have Potassium. The Now brand is a good one for including K without the Stevia sweetener.
- Keto Mojo: If you are serious about the ketogenic diet and want to understand how your body responds to a wide set of variables, you really need this tool. Keto urine sticks are only good indicators of ketosis for the first couple of weeks of the diet.
- Quest protein bars: These are the go-to bars for most low carb folks. Think Thin and a few others are popular also, but Quest is the all-around favorite for less sugar and good taste. Check the flavors, as they do vary in sugar amounts.
- Weighted blanket: Quality sleep is so, so important. To fat loss; to mood; to productivity; to health and to energy. I go through periods where I struggle with interrupted sleep and have developed a large array of tools to make sure I deal with it ASAP. This weighted blanket has been my favorite tool this year and I'm never going back. I like this one because it is 100% organic cotton with hypoallergenic glass beads. And it's white!
- Protein Powder: Many of the protein powders will work for low carb and keto diets, but this is my favorite. When looking for a protein powder, always opt one that is a concentrated whey protein isolate, which is 90–95% protein by weight. I like Premier because it uses Stevia and Monk fruit as the sweeteners. I also prefer the taste of it to the others.
- Magnesium Glycinate: It is really common to be deficient in Magnesium, particularly on a low carb diet. Painful leg cramps, constipation and mood swings can be the symptoms. Magnesium comes in several forms and Mg Glycinate is the one you want. Mg Citrate would be next best. Avoid Mg Oxide.
- Why We Get Fat, by Gary Taubes: This is the most evidenced-based book out there on low carb lifestyles and is the book that gave the ketogenic movement its traction. This is a must read.
- Ketotarian, by Dr. Will Cole: This is the way to do keto if you are vegetarian or pescatarian. It's full of great information and great recipes.
- my favorite earplugs: Another sleeping tool that I can't do without. These are not normal earplugs, but rather "silicone putty" that you can mold to your ear. They work better than any I've ever tried and they are comfortable to boot!
- One-handed tape measure: It is difficult to achieve accuracy when doing measurements for body fat%, as it is not easy to use an old fashioned tape measure that stretches and then moves when you bend down to see the numbers! This one handed tape measure is perfect. It's cheap and effective and gives you the real signs of what is happening with body re-composition. It's a must to measure body fat% instead of just weight on the scale if you are interested in fat loss.
- Link to fasting series by Dr. Jason Fung: This is an in-depth series of 20 articles on all aspects of fasting by the expert in the clinical field of fasting, Dr. Fung.
- Eguide for Permanent Fat Loss: This is my eguide to navigating slow carb, low carb or keto lifestyles
- coach.me services: I offer coaching on diet and health and would be happy to talk with you further if that is something that interests you.
- Dutch Oven: This is my go-to pot for soups, stews, anything that requires searing, slow cooking or large capacity dishes. Love it! It's cast iron so once heated up it stays hot.
- Kuhn peeler; You can't buy a sharper peeler than Kuhn Rikon brands. We peel a lot of citrus for our marmalades and this is the workhorse that does it.
- Baking sheet : I'm recommending this for low carb, sheet pan dinners, not cookies (but of course it works well for cookies). This is a heavy gauge aluminized steel pan that works great with those easy protein-and-vegetable sheet pan dinners. Easy to make. Easy to clean.
- Vitamix: Vitamix blenders have been around forever, and for good reason. They are the best. Reliable. Powerful. An essential for protein smoothies.
- Instapot: First know that "Instapot" is a brand of a multi-cooker and there are many other brands out there. Because I have only tried the Instapot, this is the only one I can honestly recommend at the moment. We use this a lot for beef or pork roasts that need to be slow cooked. My husband makes some great stews and soups with it also. Easy to use, it fills the bill and there are a ton of instapot recipes on the internet now.
- Cast Iron skillet: This skillet sits on my stovetop 24/7 and I could probably get by with it being the only piece of cooking equipment needed for just about any meal. You just can't beat cast iron for being non-stick, holding heat, and never wearing out or getting chipped. It's also good for building arm strength 🙂
- Glass containers for portable lunches: If you are doing any kind of a healthy diet plan and work outside of the home, you are most likely going to need to bring lunch from home. It's difficult to eat well if your lunches involve a lot of restaurants and fast food. Aim for glass storage containers to pack your lunch in - much better for the environment than plastic and easier to keep clean. This is a great set, but explore the other options if these are not the right size for you.
- Good burr coffee grinder : I can't get by without 2 good cups of coffee in the morning, and I am loathe to spend the money at Starbucks for a just OK cup of joe. The key is good beans, a good grinder and your favorite brewing method (mine is the french press). The grinder makes a big, big difference in the taste of the coffee - more than you would think. This Cuisinart burr grinder is a great one for the money. I'm sure some of the more expensive brands are necessary for a true barista, but this one grinds the beans evenly and can deliver the perfect amount for the perfect cup (or pot).
- Chef's Choice Knife Sharpener: While every kitchen needs a knife (I recommend a Chef's knife and a serrated knife), I find that knives are very personal. The weight of the knife and the way it fits your hand is quite individual. What is the most important aspect of a knife is that it remains sharp. It is easy to hurt yourself with a dull knife and it is an exercise of frustration to chop or slice with a dull knife. This is my go-to knife sharpener. Easy to use and lasts forever. It is not what a serious chef would use, but rather the best option for a home cook. *note: the link is to the less expensive model which I use. There are still some left but it has been discontinued. The newer model is more expensive and most likely improved. I don't think you could go wrong.
- Electric water kettle: If you are a coffee or tea drinker or you boil water for other purposes, this makes life immeasurably easier, safer and cleaner. Love the double wall stainless steel, the safety features and the speed with which it boils water (quicker than your microwave by far). I've tried other brands from Target, but they did not have a long lifespan. This is a good brand that pays heed to environmental concerns also. I prefer stainless steel but it is available in glass also.
NICE TO HAVE (especially for the adventursome cook):
The items below are things I love and use frequently, but I would not consider them "essentials". Check them out and see if they fit with your style of cooking.
Stand Mixer (KitchenAid): If you like to whip cream for your berry desserts or make fat bombs, a mixer makes short shrift of it. This is the best value in my opinion.
Food Processor: A blender is great for smoothies, a mixer is great for whipped cream, but a food processor can coarsely chop those ingredients like onions and peppers. A knife and/or blender can work, but a food processor is usually an essential for the more advanced cook.
Mortar & Pestle (muddler) I do a lot of Mexican cooking and making of craft cocktails and this is a workhorse for me to crush herbs, garlic etc. It enhances the flavor from crushing the oils rather than just mincing or chopping
- Bob's Red Mill Almond flour
- Chile spices
- Spice blends for cooking
- Amore tomato paste in tube
- Canned beans of all kinds
- Tinned smoked oysters: You can get smoked oysters easily enough at your local grocery store, but if you are starting to shop for food online, this brand is a good one. I take a tin of these, along with some hard cheese to market with me every Saturday for lunch. Just know to open them a bit of a distance from neighbors, as many people don't like the smell (not something to take on the airplane). They are great tasting however and packed with nutrition.
- Quest protein bars: While I don't advocate protein bars over whole food, if you do need this type of snack to have on hand, this is the one most low carb or keto people prefer.
- Premier Protein powder: This is my favorite whey isolate protein powder that I use in my morning smoothies. It tastes the best and has the best sugar substitutes (erythritol and stevia). They used to sell it at Sam's Club but no longer. I can't find it now except on Amazon.
- Macs Salt & Pepper Chicharonnes: There are a lot of different chicharonnes (pork skins) out there and they vary quite a bit in texture and taste. These are my favorites, but Mac's original is good also.
- Refined Olive Oil: Cooking oils are quite an important ingredient as far as health goes. Extra Virgin olive oil is wonderful and the go-to oil for most cooking. It does, however, have a low smoke point and is therefore not great when cooking things over high heat. For high heat cooking you really need a refined olive oil. Also referred to as "light" olive oil in the grocery stores. I'm just offering this brand option because you do need a refined olive oil in your pantry if you cook much. They are easy to find at the store, but here is one if you are an Amazon shopper.
- The best planner: I'm a planner from way back and did a major search for the best planner for Christmas this year. This is it. Check it out.
- coach.me productivity 1-to-1 coaching: The online coaching platform offers a wide range of personal, customized coaching on everything from productivity to meditation to waking up early to fitness. Check out this link to one of my favorite coaches and then explore the various other coaches from there.
- coach.me group coaching for productivity: This is an inexpensive way to learn self-improvement skills from a master (the CEO of coach.me). He takes the group through 13 modules ranging from sleep to procrastination to meditation. It is excellent and you have a community to bounce things off of.
- books (to come soon)
- Drink syrups for craft cocktails & enhancements to water
- more to come....