Day: May 3, 2023

As you begin a ketogenic diet, grocery shopping may become a confusing task. You may begin to question each item, unsure if it supports or hinders your new eating approach. Is this the right kind of fat? What cut of meat should I be buying? Does this constitute “very low carb?” I created this guide to simplify your trip to the grocery store. Of course, don’t feel like you have to buy every item listed. See these as options to get you started. As you learn what you like and don’t like, and what your version of keto looks like, you can customize as you go along. Here’s a breakdown by section in the typical grocery store or farmer’s market. I also suggest considering online resources for good deals to fit your budget, as well as co-ops and community supported agriculture (CSAs) shares. Produce (Fresh or Frozen) All vegetables are “allowed” on keto. The trick is finding the ones that have the fewest carbs and, hence, the most bang for your macro buck. Fruit is harder to include because of the relatively high sugar content, but it’s not strictly forbidden. Thus, there is some nuance to choosing the most keto-friendly produce options. Here are some of my favorites to get you started, but it’s not an all-inclusive list: Leafy Greens Arugula Beet greens Dandelion greens Endive Lettuce (romaine, red, green, bibb, etc.) Mustard greens Purslane Spinach Swiss chard Watercress Cruciferous Veggies Bok choy Broccoli Brussels sprouts Cabbage (red and green) Cauliflower Collard greens Kale Other Produce Artichokes Asparagus Avocados Bell peppers Berries Broccolini Chili peppers Cucumbers Eggplant Fiddlehead ferns Garlic Green beans Leeks Lemons Limes Mushrooms (all varieties) Okra Olives Onions (green, red, white, yellow) Rhubarb Spaghetti squash Sprouts Summer squash Tomatoes Zucchini Fermented vegetables (refrigerated) Pickles Sauerkraut Kimchi Meats/Fish/Eggs Prioritize pastured, grass-fed, or organic meat and wild-caught seafood when possible. Seafood Anchovies Bass Clams Cod Flounder Halibut Mahi Mahi Mussels Oysters Salmon Sardines Scallops Shrimp (wild) Sole Trout Tuna Meat/Poultry Beef Chicken Duck Elk Lamb Pork Rabbit Turkey Venison Organ meats Cured/Preserved Meats (sugar-free) Bacon Biltong Ham Jerky Pemmican Prosciutto Salami Sausage Eggs Chicken eggs Duck eggs Goose eggs Quail eggs Dairy Prioritize pastured, grass-fed, or organic varieties. Hard Cheeses Cheddar Emmental Gouda Parmesan Swiss Soft Cheeses Blue Brie Cream cheese Crème fraîche Feta Goat cheese Queso fresco Other Dairy Full-fat cottage cheese Full-fat Greek or regular plain yogurt Half & half Heavy whipping cream Healthy Fats and Oils Avocado oil Butter (preferably pastured and organic) Coconut oil Duck fat Extra virgin olive oil  Ghee Lard (preferably pastured and organic) Macadamia nut oil Tallow (preferably pastured and organic) Walnut oil Pantry Items (Packaged, Shelf-stable, and Bulk Bin Foods) Broth/stock Canned wild fish (anchovies, herring, mackerel, salmon, sardines, tuna) Coconut (manna aka coconut butter, shredded coconut) Coconut milk Dark chocolate (85% or higher cacao content) Nuts (almonds, Brazil nuts, hazelnuts, macadamias, pecans, walnuts, etc.) Nut butter (choose no-sugar, natural varieties) Nutritional yeast Seeds (chia, flax, pumpkin, sunflower) Condiments, Sauces, and Flavoring Buffalo sauce Hot … Continue reading “Keto Shopping List”

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Anyone interested in building muscle, getting stronger, and improving their balance and ability to perform athletically and generate lots of force should consider training with the landmine barbell attachment. In my opinion, there’s no better fusion of free and machine weights. You get the freedom of free weights, but along a spectrum of available pathways. You have boundaries you can’t cross, but total freedom within those lines. Plus, landmine training introduces variety and fun into the weight room. Many people discount those factors, or even claim they’re actively harmful to a workout, but variety and fun can make training more consistent. And as long as the workouts are effective, consistency is king. If you hate exercising, you’ll eventually find excuses to give up. How to Set Up a Landmine Workout There are two types of landmine setups. You can stick one end of a barbell in the corner of the room, wedging it into the intersection of two walls. This leaves the other end free to load with weight and lift and move, using the end in the corner as a pivot point. You can get a landmine attachment that attaches to the squat rack, power cage, or weight plate laying on the ground. You slot one end of the barbell into the landmine attachment and load the other end with weight, then lift it. Using an attachment allow you greater range of motion and better pivoting than using the corner, but both methods are effective. Once you’ve got the setup going, you can start doing the landmine exercises. I recommend the following ones. 1. Landmine Press The landmine press is a multifaceted exercise that serves multiple purposes, strengthening both the deltoids and smaller supportive shoulder muscles, improving shoulder stability and mobility, and even acting as a rehab tool. Depending on how you focus your energy during the movement, you can target the delta, triceps, traps, and your core musculature. For people with shoulder pain issues, the landmine press is a great way to strengthen the most common culprits—rotator cuff and serratus muscles. Many people who have trouble loading their shoulders with heavy overhead barbell or dumbbell work due to limited mobility or previous injuries find they can get a great shoulder workout with the landmine press. In fact, I’d say it’s the safest “open chain” shoulder exercise, a bit of a happy medium between free weights and machines. , There are two “main” variations of the landmine press. The strict landmine press aims to isolate the primary shoulder muscles, promote shoulder stability and build raw strength (including core strength). Get into a half-kneeling position with one knee down and the other foot planted flat on the ground in front of you. Hold the end of a loaded barbell (with the other end anchored in a landmine attachment or corner) in the hand on the same side as the kneeling leg. Keep everything tight and press the barbell upward in a controlled manner, keeping your elbow under your hand and minimizing torso … Continue reading “How to Landmine Press (Plus 6 Other Landmine Exercises)”

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