Keto for Heart and Blood Pressure Health

 

“A heart-healthy keto plate with grilled chicken, broccoli, and cauliflower rice seasoned with lemon and herbs—no salt needed.”

How to Stay Heart-Healthy on a Low-Carb Lifestyle

Many people think keto is all about bacon, sausage, cheese, and butter—but that doesn’t work for everyone. If you live with high blood pressure (HBP), salt is one of the biggest obstacles to better health. I’ve personally learned that salt blocks the very medication designed to lower blood pressure. That means foods like bacon, cold cuts, sausage, and salty snacks are off the menu.

But here’s the good news: keto can still be a supportive, heart-healthy lifestyle when you focus on lean proteins, nourishing vegetables, and flavorful seasonings that don’t rely on salt. In fact, eating this way has helped me keep my blood pressure in check without feeling deprived.

Why Blood Pressure and Keto Connect

When you eat carbs, your body produces insulin. Higher insulin levels make your body retain sodium and fluid, which can push blood pressure up. By lowering carbs through a keto diet, you naturally reduce insulin levels, and that often helps improve blood pressure.

The challenge? Many “dirty keto” foods are loaded with sodium. If you’re on medication for HBP, salt will block the effect and keep your pressure high—even if you’re eating low carb. That’s why a clean, no-salt version of keto is the best choice for heart health.

Choosing Protein the Heart-Healthy Way

I personally eat meat only once a day—and sometimes not at all. By doing this, I reduce cholesterol and saturated fat without giving up the benefits of the keto diet. My favorite lean proteins include:

Chicken and turkey (skinless, grilled, or baked)

Pork loin or lean beef in moderate amounts

Meat-free meals with lupini beans, nuts, seeds, or avocado as the primary protein

And since I avoid dairy, I naturally skip the cheeses and creams that often raise cholesterol.

“Turmeric and ginger bring rich flavor to keto meals—perfect salt-free seasonings for supporting blood pressure health.”

Seasoning Without Salt

This is the area where most people feel stuck—but it’s also where keto can shine with creativity. Instead of salt, I season with:

Garlic and onion (fresh or powder, no added salt)

Apple cider vinegar or balsamic vinegar

Fresh herbs like rosemary, thyme, and basil

Lemon juice and zest for brightness

Spices like turmeric, paprika, cumin, and black pepper

What about salt substitutes? Products made with potassium chloride are marketed as salt replacements. They can be tempting, but they’re not safe for everyone—especially if you’re on blood pressure or heart medication. High potassium levels can be dangerous. Always talk with your doctor before trying any salt substitute.

Healthy Fats that Protect Your Heart

Keto isn’t about loading up on butter or cheese. Instead, I focus on clean, plant-based fats that support heart health:

Avocado and avocado oil

Olive oil for salads and cooking

Nuts and seeds (almonds, walnuts, chia, flax, pumpkin seeds)

Flaxseed oil for smoothies or drizzling

These fats are anti-inflammatory, help balance cholesterol, and provide steady energy.

Fresh vegetables, herbs, and citrus bring vibrant flavor to keto meals—without relying on salt.

Vegetables that Balance and Nourish

Vegetables are the backbone of my meals. They not only keep carbs in check but also deliver magnesium and potassium—minerals essential for blood pressure control. Some of my go-tos are:

Spinach, kale, and turnip greens

Cauliflower rice and broccoli

Zucchini, mushrooms, and cabbage

Paired with lean protein, these veggies make filling, nutrient-rich meals that support heart health.

Snacks That Support Heart Health

Keto snacks don’t have to come from a bag. My favorite heart-healthy choices are:

Lupini beans (a low-carb, high-protein legume)

Fresh berries (strawberries, raspberries, blackberries)

Raw nuts and seeds

Crunchy celery sticks with almond butter

These snacks keep me satisfied without hidden salt or processed ingredients.

Beyond Food: Lifestyle for Healthy Blood Pressure

Keto is powerful, but lifestyle plays a role too. Here are simple habits that support my heart every day:

Daily movement: walking, stretching, or light exercise

Stress management: journaling, deep breathing, or quiet time

Hydration: water and caffeine-free teas, skipping salty electrolyte packets that work against my medication

Keto can be a healing lifestyle for heart health if you approach it thoughtfully. For those of us with high blood pressure, this means avoiding salt, processed meats, and dairy. Instead, focus on lean proteins, vegetables, and heart-healthy fats that make meals both nourishing and flavorful.

By removing the roadblocks of salt and unhealthy fats, keto becomes not only sustainable but also protective for your heart and blood pressure.

Want more strategies for vibrant health on keto? My eBook, Your Path to the Fountain of Youth, shares natural ways to keep your body energized, your skin radiant, and your heart strong, all while enjoying the benefits of keto. Grab your copy today!

Keto Snack Plate with Lupini Beans: A Low-Carb Mediterranean Delight

Mediterranean Flavor Meets Keto Simplicity

If you love the bright, fresh flavors of Mediterranean food but want to stay keto, this snack plate is for you. Featuring lupini beans, cheese, olives, and crisp veggies, it’s a simple yet flavorful way to enjoy the essence of Mediterranean eating without the carbs. Lupini beans make this plate stand out—they’re low in net carbs, packed with protein, and add just the right amount of nutty bite.

They’re also versatile. You can eat them straight from the jar, toss them into salads, or make them the star of a beautiful snack plate that feels indulgent but keeps you in ketosis.

🧺 Keto Snack Plate with Lupini Beans

Ingredients

½ cup jarred lupini beans (rinsed and drained)

2 oz cheddar or mozzarella cheese, cubed or sliced

6–8 keto-friendly crackers or cucumber slices as a base

6 kalamata or green olives

½ cup raw veggies (celery sticks, cucumber slices, or bell pepper strips)

Optional: 2–3 strawberries or raspberries for a touch of sweetness

Directions

Rinse and drain the lupini beans.

Arrange them neatly on a small platter with cheese cubes, olives, veggies, and crackers.

Add a few berries for color and balance if your carb allowance allows.

Serve as a light lunch, afternoon snack, or even a picnic plate.

“Golden lupini beans—low in carbs, high in protein, and perfect for keto snacking.”

🍴 Nutrition Snapshot

Net carbs: ~5–7g (depending on cracker and berry choices)

Protein: Excellent, thanks to lupini beans and cheese

Fiber: High, giving you prebiotic benefits for better gut health

✅ Why Lupini Beans Are Keto-Friendly

Most beans are off-limits on the keto diet because of their high starch content. Just ½ cup of pinto or navy beans can eat up your entire day’s carb allowance. Lupini beans are different. They contain only about 1g net carbs per serving, yet pack in protein and fiber to keep you feeling full.

They also have a slightly nutty, firm bite that pairs beautifully with olives, cheese, and crunchy veggies. It’s a Mediterranean-inspired snack that doesn’t feel like “diet food.”

This lupini bean snack plate proves that keto can be both simple and full of flavor. With the salty bite of olives, the richness of cheese, and the fresh crunch of veggies, you get a little taste of the Mediterranean lifestyle—without the carbs that usually come with it. By making lupini beans the centerpiece, you enjoy a protein-packed, low-carb snack that feels indulgent and nourishing at the same time.

Bring more of the Mediterranean’s health secrets into your own keto journey. My eBook, Your Path to the Fountain of Youth, shares natural strategies for radiant skin, vibrant energy, and lasting health—many inspired by the same wholesome, keto-friendly foods found in Mediterranean living. Grab your copy today!

 

How to Enjoy Small Amounts of Carbs on Keto Without Falling Out of Ketosis

Balancing Variety and Low-Carb Living

Most of us who follow a keto lifestyle know the golden rule: keep carbs low so the body stays in fat-burning mode. But what if you’d like to add just a little variety—like peas, onions, or even a handful of berries—without completely derailing ketosis?

The truth is, you can include small amounts of higher-carb foods if you stay mindful of portions and your daily carb limit. Here’s how to do it wisely.

Why "Occasional" Carbs Don’t Always Break Keto

Ketosis depends on keeping net carbs low enough so your body doesn’t refill its glycogen stores. For some, that means staying under 20g per day, while others (especially active people) can stay in ketosis up to 50g daily.

The secret is balance: pairing small servings of higher-carb foods with plenty of low-carb vegetables, lean proteins, and healthy fats keeps blood sugar steady while letting you enjoy more variety.

Safe Swaps & Portions Guide

Here’s a simple breakdown of foods you can work into your keto meals without going overboard.

🌿 Vegetables

Onions (sautéed): ¼ cup = ~3g net carbs

Peas (sweet/green): ¼ cup = ~4–5g

Carrots (sliced): ½ cup = ~5g

Turnip greens (cooked): ½ cup = ~1g

Cauliflower rice: 1 cup = ~3g

Broccoli or zucchini: 1 cup = ~4g

🍓 Fruits

Strawberries: ½ cup = ~4g

Blueberries: ¼ cup = ~4g

Blackberries or raspberries: ½ cup = ~3–4g

Avocado (whole): ~2g

“A keto-friendly plate of asparagus and fresh berries—proof that small portions of carbs can add color and variety without breaking ketosis.”  

🥜 Nuts & Seeds

Almonds: 1 oz (23 nuts) = ~2–3g

Walnuts: 1 oz (14 halves) = ~2g

Pumpkin seeds: ¼ cup = ~4g

Chia seeds: 2 tbsp = ~2g

🥖 Starchier Veggies (Use Sparingly)

Sweet potato (mashed): ¼ cup = ~8g

Butternut squash (roasted): ½ cup = ~8g

Spaghetti squash (cooked): 1 cup = ~5g

Turnips (cubed & cooked): ½ cup = ~4g

Tips for Staying in Ketos While Adding Carbs

Watch your daily total: Track your net carbs and keep them below your personal threshold (20–50g).

Pair carbs with fat/protein: Combine peas with chicken or berries with whipped coconut cream to prevent spikes.

Choose nutrient-dense carbs: Berries, root veggies, and onions add flavor, fiber, and vitamins.

Be intentional: Plan when you want a higher-carb food and build the rest of your day around it.

Keto doesn’t have to be about saying no to everything. With portion awareness, you can enjoy peas with your chicken, roasted squash in the fall, or fresh berries in the summer—all without stepping out of ketosis.

It’s not about perfection—it’s about balance. By choosing small servings of nutrient-rich carbs, you make keto sustainable for the long haul.

Want to take keto beyond the plate? My eBook Your Path to the Fountain of Youth shares natural strategies for radiant skin, vital health, and lasting energy—all while staying keto-friendly. Grab your copy and get an automatic download to your inbox!

 

Yogurt vs Sour Cream on Keto: Everything You Need to Know

Nutrition, Probiotics, Recipes, and Easy Tips 

When you’re living a keto lifestyle, dairy products like yogurt and sour cream can play an important role in your meal planning. They’re both creamy, tangy, and versatile, but they aren’t exactly the same. Their differences in nutrients, probiotics, texture, and flavor affect how they fit into your keto diet and how you use them in recipes.

Let’s break it down.

1. How Yogurt and Sour Cream Are Made

Yogurt is made by fermenting milk with live bacterial cultures, which naturally thickens the milk and gives it a tangy flavor. Sour cream, on the other hand, is made by fermenting cream with lactic acid bacteria, creating a thicker, richer texture with a milder tang.

Because yogurt starts with milk and sour cream starts with cream, their fat content and carb counts differ. That’s why knowing when to choose one over the other matters for your keto lifestyle.

2. Nutritional Differences That Matter for Keto

For a strict keto diet, unsweetened, full-fat options are always the best choice. Yogurt — even when unsweetened — tends to have slightly more carbs than sour cream because it’s made from milk, which contains lactose (a natural sugar). On average, half a cup of plain full-fat yogurt contains around 4 to 5 grams of carbs, while two tablespoons of sour cream have about 2 grams of carbs.

Sour cream also tends to have more fat per serving, making it an excellent keto-friendly option if you want to hit your fat macros easily. However, yogurt provides more protein than sour cream, which can help balance meals and make them more filling.

The bottom line: sour cream is usually the lower-carb choice, but yogurt can fit into a keto plan if you choose carefully and watch your portions.

3. Probiotics: Supporting Gut Health

One of the biggest reasons many people include yogurt in their keto diet is its probiotic content. These live bacteria support digestion, improve gut health, and can even boost immunity. Unsweetened Greek yogurt typically has the highest concentration of probiotics because it’s strained, making it thicker and richer.

Sour cream may also contain probiotics, but only if the label says “cultured” or “contains live and active cultures.” Not all brands retain these beneficial bacteria after processing, so it’s essential to read the packaging if gut health is one of your goals.

If probiotics are essential to you, Greek yogurt is usually the better choice on keto, as long as it’s unsweetened and full-fat.

4. Texture, Color, and Flavor Differences

Yogurt has a smooth and slightly lighter consistency, with a tangier and sharper taste. Sour cream is thicker, richer, and creamier, with a milder tang and a silky texture. In terms of appearance, yogurt is typically an off-white color, while sour cream is bright white.

These differences can influence how they perform in recipes. Yogurt can lighten up dressings, smoothies, and marinades, while sour cream creates a creamy, luxurious texture in sauces, dips, and baked goods.

5. Can You Use Yogurt and Sour Cream Together?

Yes, you can absolutely combine yogurt and sour cream in the same recipe. In fact, doing so can give you the best of both worlds:

Yogurt adds tanginess and probiotics.

Sour cream provides creaminess and richness.

This combination works beautifully in salad dressings, dips, marinades, and even keto-friendly baked goods. For example, you can use half yogurt and half sour cream in a creamy ranch dip, or blend them for a tangy topping on keto tacos.

6. How to Use Each One on Keto

Yogurt is excellent for smoothies, keto-friendly parfaits, marinades, salad dressings, and quick snacks with berries and nuts.

Sour cream is perfect for dips, creamy sauces, topping chili or casseroles, and adding moisture and richness to keto baking.

Both have a place in your keto kitchen; it just depends on the dish you’re making.

7. Keto Recipe: Creamy Keto Yogurt & Sour Cream Chicken (Serves 4)

This easy, low-carb chicken recipe combines the tanginess of yogurt with the creaminess of sour cream for a flavorful, juicy dish perfect for the keto diet.

Ingredients:

4 boneless, skinless chicken breasts

1/2 cup full-fat plain Greek yogurt

1/2 cup full-fat sour cream

2 tablespoons olive oil

2 teaspoons garlic powder

1 teaspoon smoked paprika

1 tablespoon lemon juice

Salt and pepper to taste

Fresh parsley, chopped (optional garnish)

Instructions:

Preheat your oven to 375°F (190°C).

In a small bowl, whisk together the yogurt, sour cream, olive oil, garlic powder, smoked paprika, lemon juice, salt, and pepper.

Place the chicken breasts in a baking dish and coat them evenly with the mixture.

Bake uncovered for 30–35 minutes or until the chicken reaches an internal temperature of 165°F and is tender.

Garnish with parsley and serve hot.

Serving Suggestions

Pair with roasted broccoli, zucchini noodles, or a crisp spinach salad.

For extra richness, spoon some of the creamy sauce from the pan over the chicken when serving.

For keto, sour cream tends to be the more carb-friendly choice, while yogurt brings extra probiotics and protein to your meals. They each have unique benefits, and you can even combine them to create versatile, flavorful recipes. The key is choosing full-fat, unsweetened options and using them strategically based on your goals.

Before you go: Want more simple, low-carb meals and smart dairy swaps? Use the subscribe box in the right sidebar to join the Blissfully Keto list—it’s free.

 

The Hidden Dangers in Your Skincare: Why Reading Labels Could Save Your Health

Discover how preservatives, parabens, and hidden chemicals affect your hormones — and how to choose safe, organic alternatives.

Discover how preservatives, parabens, and hidden chemicals affect your hormones — and how to choose safe, organic alternatives.

When it comes to skincare, we often focus on what products promise — glowing skin, fewer wrinkles, and a more youthful appearance. But many skincare products hide a long list of chemicals, preservatives, and synthetic additives that can negatively impact your health.

One crucial fact to know: anything you apply to your skin absorbs into your bloodstream within 26 seconds. That means what you put on the outside directly affects the inside — including your hormones, skin health, and overall well-being.

Why Reading Labels Matters

The skincare aisle can be overwhelming, but taking a closer look at labels is essential. Many products marketed as “safe” or “natural” actually contain hidden toxins. These include:

Parabens – Commonly used as preservatives but linked to hormone disruption and reproductive issues.

Sodium Lauryl Sulfate (SLS) – Found in cleansers and scrubs; it strips the skin’s natural oils and may irritate sensitive skin.

Phthalates – Often hidden under the word “fragrance” and known to interfere with hormone balance.

Formaldehyde-Releasing Agents – Preservatives in lotions and creams that slowly release toxins into the skin.

These additives may seem harmless in small amounts, but with daily use, exposure compounds over time, affecting not just your skin but also your hormonal and immune systems.

How Chemicals Affect Hormones

Many of these ingredients act as endocrine disruptors — chemicals that mimic or block natural hormones in the body. Both women and men are affected:

For women, they can throw off estrogen and progesterone balance, contributing to PMS symptoms, weight gain, and skin issues.

For men, exposure can lower testosterone levels and affect overall hormonal health.

Long-term exposure to these chemicals has also been associated with inflammation, fatigue, and accelerated aging.

Why Organic Skincare Is Safer

The safest option is to choose organic skincare products made without harmful chemicals, parabens, or synthetic fragrances. Organic ingredients are derived from nature — free of toxins and much gentler on your skin and body.

Even better, you can create your own homemade skincare products using safe, natural ingredients like:

Rosehips Oil for deep hydration

Aloe vera gel for soothing irritation

Green tea extracts for antioxidant support

Oatmeal and honey for gentle exfoliation

This ensures you know exactly what’s happening on your skin — and what's going into your body.

Your skin is your largest organ, and what you apply to it matters more than most people realize. By reading labels, avoiding harmful preservatives, and choosing organic, chemical-free products, you’re taking an essential step toward protecting both your skin and your long-term health.

My aging eBook, Your Path To The Fountain Of Youth, includes homemade skincare recipes made with inexpensive, organic, chemical-free ingredients that you can tailor to your skin’s needs. Learn how to nourish your body from the inside out with natural methods that promote youthful, radiant skin — without toxins, parabens, or harmful additives. Don’t miss out on the vital aging information that could protect your health and keep you vibrant from the inside out! As within, so without.

Did you find this article informative and helpful to your keto goals? If so, subscribe to Blissfully Keto and stay updated on the Keto diet, receive delicious keto recipes, and inspiration! You will find the subscription box in the sidebar. 

 

How to Prevent or Fight Oxidative Stress on the Keto Diet

 

Discover how your keto lifestyle can protect your body from cellular damage and inflammation.

What Is Oxidative Stress?

Oxidative stress happens when there’s an imbalance between free radicals (unstable molecules) and antioxidants in your body. Free radicals naturally occur as part of metabolism, but factors like poor diet, pollution, illness, and stress can cause excessive levels. When left unchecked, oxidative stress contributes to inflammation, premature aging, and even chronic illnesses like heart disease, diabetes, and cancer.

The good news? The keto diet can naturally reduce oxidative stress when you focus on nutrient-rich, low-carb vegetables and healthy fats that protect your cells and lower inflammation.

Keto-Friendly Vegetables That Fight Oxidative Stress

These low-carb, antioxidant-rich vegetables are perfect for combating oxidative stress:

Spinach – Packed with vitamin C, vitamin E, and beta-carotene.

Broccoli – Contains sulforaphane, which helps detoxify harmful compounds.

Kale – Rich in vitamin K, vitamin A, and powerful antioxidants.

Cauliflower – Offers vitamin C and antioxidants that reduce inflammation.

Zucchini – A hydrating vegetable rich in polyphenols and carotenoids.

Bell Peppers – High in vitamin C to neutralize free radicals.

Brussels Sprouts – Loaded with antioxidants and fiber for gut health.

Best Ways to Prepare Vegetables for Maximum Nutrients

To preserve antioxidants and get the most significant health benefits, try these preparation tips:

Light Steaming → Best for spinach, broccoli, and Brussels sprouts to retain vitamin C and sulforaphane.

Sautéing in Olive or Avocado Oil → Helps your body absorb fat-soluble vitamins (A, D, E, K).

Roasting at Low Heat → Enhances flavors without burning antioxidants.

Raw Options → Bell peppers and zucchini can be eaten raw for maximum vitamin C.

Keto Meal Recipe: Antioxidant-Packed Veggie Stir-Fry

This simple recipe combines keto-friendly vegetables and healthy fats to fight oxidative stress.

Ingredients

1 cup broccoli florets

1 cup zucchini slices

1 cup bell pepper strips

1 cup spinach leaves

2 tbsp olive oil or avocado oil

2 cloves garlic, minced

1 tbsp fresh lemon juice

½ tsp turmeric

¼ tsp black pepper

Salt to taste

Instructions

Heat olive oil in a skillet over medium heat.

Add garlic and sauté until fragrant.

Add broccoli, zucchini, and bell peppers. Cook for 4–5 minutes until slightly tender.

Toss in spinach, turmeric, and black pepper. Sauté 1–2 minutes until wilted.

Squeeze lemon juice over the vegetables and serve warm.

Nutrition Per Serving (Approx.)

Calories: 140

Net Carbs: 5g

Fat: 11g

Fiber: 3g

Protein: 4g

This meal is packed with antioxidants, vitamins, and minerals while keeping your keto macros balanced.

Preventing oxidative stress is all about fueling your body with anti-inflammatory, nutrient-rich foods. By focusing on low-carb vegetables, healthy fats, and strategic cooking methods, you can reduce cellular damage, boost energy, and support overall health on your keto journey.

💡 Healthy aging starts from within!

Fighting oxidative stress isn’t just about looking younger—it’s about protecting your body on a cellular level to slow the aging process and improve overall health. My anti-aging eBook, Your Path to the Fountain of Youth, dives deep into how to support your body naturally. I also have skincare recipes designed to nourish your skin.

Keto On!

Rhonda - Blissfully Keto

Ways With Okra On The Keto Diet

A Fiber-Rich, Gut-Loving Veggie for Every Meal

Okra isn’t just for gumbo or Southern-style stews—this overlooked vegetable is a keto-friendly nutritional powerhouse. With its rich fiber content, gut-friendly benefits, and versatility, okra deserves a permanent place in your low-carb lifestyle. Whether you're sautéing it in a skillet, boiling it, or adding it to a medley of vegetables, okra works for breakfast, lunch, or dinner.

Why Okra Is Keto-Approved

Despite being a fruit (yes, really!), okra is low in net carbs, which makes it ideal for ketogenic and low-carb diets. Here’s a breakdown per 100 grams (about 3.5 ounces) of raw okra:

Total Carbohydrates: 7.5g

Fiber: 3.2g

Net Carbs: 4.3g

Calories: 33

Protein: 2g

Fat: 0.2g

Okra is also a natural prebiotic, meaning it helps feed the good bacteria in your gut, improving digestion, regularity, and even immunity. Its unique mucilaginous (gel-like) texture aids in soothing the gut and may support blood sugar regulation.

My Favorite Way to Enjoy Okra

One of the most delicious keto side dishes I make involves okra and squash. It’s simple, filling, and full of garden-fresh flavor. This dish can be made with frozen ingredients, too.

Here’s how I make it:

Ingredients:

Sliced yellow squash

Sliced zucchini

Diced onions

Chopped tomatoes

Sliced bell peppers (any color)

Chopped okra

Garlic granules

Salt and pepper to taste

1 tablespoon of Truvia

1–2 tablespoons coconut oil or butter

Instructions:

Simmer all ingredients in a medium pan with water over medium heat until the vegetables are tender and the flavors have blended—about 15–20 minutes. The touch of Truvia enhances the natural sweetness of the vegetables, while garlic and butter (or coconut oil) give it depth. It’s excellent alongside grilled meat, eggs, or even on its own as a light, satisfying meal.

A warm, fiber-rich medley of okra, squash, zucchini, onions, bell peppers, and tomatoes gently simmered in water—an easy, gut-healthy keto side dish for any meal.

Other Ways to Cook Okra on Keto

Skillet-Sautéed: Cook in olive oil or ghee with garlic and red pepper flakes.

Boiled: Add okra to soups or boil with bone broth for a quick side.

Baked: Combine with parmesan and almond flour for a crisp topping.

Why Fiber Matters on Keto

Many keto diets can lack fiber, mainly when people focus too much on meat and dairy. That’s where okra shines—it helps keep digestion smooth, blood sugar stable, and your belly full longer without spiking carbs.

Okra isn’t just keto-approved—it’s keto-essential. Full of fiber, low in net carbs, and endlessly versatile, this veggie can round out your meals while doing your gut and metabolism a favor.

Boost Your Health—One Delicious Keto Recipe at a Time!
Love discovering gut-friendly keto dishes like this okra and squash medley? Stay in the loop with Blissfully Keto for more satisfying recipes, affordable ingredient swaps, and healthy living inspiration. The subscription box is in the sidebar. 

✨ Plus, get exclusive access to:
✔️ My aging eBook is packed with natural strategies for glowing skin and vitality.
✔️ Simple DIY skincare recipes that nourish from the outside in.

(These are not affiliate links, they are my products.)

👉 Subscribe now to stay informed, empowered, and energized on your keto journey! Psst! The subscription box is in the sidebar...

The Truth About Carbs & Keto

 

Busting the Myth That Every Carb Will Kick You Out of Ketosis

🧠 Let’s Get One Thing Straight: Carbs Aren’t All Bad

The ketogenic lifestyle has earned a reputation for being “anti-carb”—but the truth is far more nuanced. Yes, keto dramatically limits carbohydrates to keep your body in fat-burning mode (ketosis), but that doesn’t mean all carbs are the enemy. In fact, some carbohydrates can support your health, energy, and even longevity—if you choose them wisely.

This article will walk you through the difference between good carbs and bad carbs—and how to include the right kind in your low-carb journey without sabotaging your goals.

🍞 The Problem Isn’t Carbs—It’s the Type of Carbs

The modern diet is overloaded with refined, high-glycemic carbohydrates that spike blood sugar, promote fat storage, and leave you exhausted and inflamed. Think white bread, sugary cereals, candy, soda, and even "whole wheat" products filled with hidden sugars.

These are the carbs that earned a bad reputation—and rightfully so.

But here’s the twist: Not all carbs act this way in your body. Some are slow-digesting, fiber-rich, and even keto-friendly in moderation.

🥬 The Truth About Whole Food Carbs

Let’s take a closer look at real foods that contain carbohydrates yet are still perfectly suitable for a clean keto lifestyle.

First, there are non-starchy vegetables like spinach, cauliflower, zucchini, broccoli, mushrooms, and leafy greens. These vegetables are rich in fiber and nutrients, yet extremely low in net carbs. They support digestion, reduce inflammation, and add variety and texture to your meals.

Then there are low-glycemic fruits like raspberries, strawberries, and blackberries. When used in small amounts—perhaps a few berries over coconut milk yogurt or blended into a smoothie—they can satisfy sweet cravings without knocking you out of ketosis.

Pumpkin puree (unsweetened) is another great choice. It adds moisture and body to baked goods like keto breads and puddings, with only a few grams of net carbs per serving. Chia seeds, flaxseed, and psyllium husk are powerhouses that contribute fiber, texture, and gut health benefits to your baking or smoothies.

Even small amounts of green apple—such as ¼ of a fresh apple—can be added to a green smoothie without spiking blood sugar, offering flavor and fiber to your routine.

All of these options provide nutrient density without compromising your keto goals.

🔄 Net Carbs vs. Total Carbs: What Really Matters

When calculating carbs on keto, many people focus on net carbs, which are calculated as:

Total Carbs – Fiber – Sugar Alcohols (like erythritol) = Net Carbs

Why? Because fiber and certain sugar alcohols don’t impact blood sugar the same way. This is why you can enjoy foods like flaxseed, psyllium husk, and low-carb vegetables even on a strict keto plan.

💡 Don’t Fear Nutrient-Dense Carbs

Your body needs a wide variety of nutrients—many of which are found in small amounts in carb-containing vegetables, seeds, and even some fruits. Avoiding all carbs can eventually cause:

Constipation (from lack of fiber)

Fatigue (especially during workouts)

Loss of variety in your diet

Reduced antioxidant intake

By being selective, you can enjoy the benefits of keto without becoming carb-phobic.

🧠 How to Reframe Your Mindset

Instead of asking, “How can I cut out every carb?”—ask:

“What carbs can I keep that still support my health and goals?”

This mindset helps you stay balanced, flexible, and more likely to stick with your keto lifestyle long-term.

🌟 Bottom Line: Carbs Aren’t Evil—They’re Just Misunderstood

Keto is not about eliminating all carbs—it’s about eliminating the wrong ones. If you focus on nutrient-dense, low-glycemic, high-fiber options, you can enjoy carbs strategically and still experience the benefits of ketosis.

💌 Subscribe to Blissfully Keto

Get weekly tips on affordable keto ingredients, ingredient swaps, easy recipes, and innovative strategies for living well without sugar or excess carbs. The subscription box is in the sidebar. 

🎁 Also, check out the Your Path to the Fountain of Youth eBook for natural aging support, glowing skin, and DIY skincare recipes your body will love.

🌿 “3 Easy DIY Natural Skincare Recipes for Glowing Skin at Home

 

“Discover the easy way to care for your skin without chemicals or high costs.”

When it comes to skincare, it’s easy to feel overwhelmed by expensive products and ingredient lists that look like science experiments. The truth is, you don’t need a complicated routine or costly jars to care for your skin. Some of the best skincare ingredients are already in your kitchen.

Today, I’m sharing 3 simple natural skincare recipes you can make at home in minutes. These are affordable, effective, and safe — and they feel like a little spa treatment, right in your bathroom.

✨ 1. Oatmeal & Honey Face Mask

2 tbsp ground oats

1 tbsp honey

1 tsp warm water

Mix into a paste and apply to your face for 10–15 minutes. Rinse with warm water.

👉 Why it works: Oats soothe irritation and redness, while honey is naturally antibacterial and moisturizing.

✨ 2. Coconut Oil Sugar Scrub

2 tbsp coconut oil

2 tbsp sugar (white or brown)

Few drops vanilla extract (optional)

Combine ingredients and gently massage onto skin in small circles. Rinse off.

👉 Why it works: The sugar exfoliates away dead skin cells, and coconut oil leaves skin soft and nourished.

✨ 3. Green Tea Facial Toner

1 green tea bag

1 cup water (cooled)

1 tsp apple cider vinegar

Brew the tea, let it cool, and stir in vinegar. Store in a spray bottle and use as a refreshing toner after cleansing.

👉 Why it works: Green tea is packed with antioxidants that calm the skin, and apple cider vinegar helps balance pH and tighten pores.

🌸 More Natural Skincare Awaits…

These are just 3 of my favorite recipes, but there are so many more you can make at home with simple, natural ingredients.

That’s why I created a beautiful, easy-to-follow PDF guide with 10 recipes in total, including:

Banana & Honey Anti-Aging Mask

DIY Rose Water Spray

Aloe Vera Soothing Gel

And more! It is perfect for women who want a little pampering without turning their home into a spa lab. While some books give you 100 recipes you’ll never use, this Blissfully Keto guide gives you 10 simple favorites you can actually make with ingredients you already own. Affordable, easy, and effective skincare that fits your life.

👉 You can grab the full guide today below for just $3.95 and start pampering your skin the natural way.

10 Simple Natural Skincare Recipes

This skincare recipe guide is a perfect accompaniment to Your Path To The Fountain of Youth eBook. 

💙 A Personal Note

I believe in healthy living that’s simple, joyful, and sustainable. Sharing these recipes is my way of showing that self-care doesn’t have to be expensive or complicated. I hope you’ll try them and feel the difference for yourself.

Stay blissfully healthy,

Rhonda

🥦 Ways With Broccoli on the Keto Diet

 

Delicious Ideas to Make Broccoli the Star of Your Low-Carb Plate

When you're on the keto diet, finding veggies that satisfy without spiking your carbs is key—and broccoli fits the bill perfectly. It's not just a filler green. Broccoli is a versatile, fiber-rich cruciferous vegetable that’s great for your gut and even better for your plate.

Whether you're roasting it until crispy, baking it into a cheesy casserole, or blending it into a comforting soup, broccoli adds bulk, flavor, and nutrition with very little net carbs. Let’s dive into all the delicious ways to enjoy broccoli while staying true to your keto lifestyle.

🧠 Why Broccoli Is Keto-Approved Brain Food

Broccoli is part of the cruciferous family—alongside cabbage, kale, and Brussels sprouts—which means it contains plant compounds that support detoxification and digestion. Your gut loves it. Your metabolism thrives on it. And your taste buds? They’re about to be obsessed.

Net carbs: ~3.6g per 1 cup cooked broccoli

Fiber: 2.4g per cup

Nutrient highlights:

Vitamin C (135% DV)

Vitamin K

Folate

Potassium

Sulforaphane (a potent antioxidant)

Broccoli fills you up without weighing you down—and it helps you meet your micronutrient goals while staying low-carb.

🧑‍🍳 Featured Recipe: Cheesy Broccoli & Almond Bake

Looking for a warm and cozy side that goes with nearly any keto main dish? This bake is the answer.

Ingredients:

3 cups steamed broccoli florets

1/2 cup sour cream

1/2 cup shredded sharp cheddar cheese

1/4 cup grated parmesan

1 tbsp almond flour

1/4 tsp garlic powder

Salt and pepper to taste

Optional: 1 tbsp sliced almonds or crushed pork rinds on top

Directions:

Preheat oven to 375°F.

In a bowl, combine sour cream, cheeses, almond flour, and seasonings.

Add broccoli and mix until coated.

Transfer to a small baking dish and top with almonds or pork rinds.

Bake 15–20 minutes until golden and bubbly.

💡 Net carbs per serving: About 4g (serves 4)

This dish pairs beautifully with grilled meats, cauliflower rice, or even a slice of your favorite keto bread.

🔥 Other Crave-Worthy Ways to Enjoy Broccoli

1. Roasted Broccoli with Olive Oil & Lemon

Toss broccoli florets in olive oil, sea salt, garlic powder, and a splash of lemon juice. Roast at 425°F until browned and crisp. Serve with grilled chicken or salmon.

2. Creamy Broccoli Soup

Simmer broccoli with bone broth, onion, celery, and herbs. Add coconut milk or almond cream, then blend for a rich, warming soup. For added thickness, you can add arrowroot or tapioca powder to the soup. 

3. Keto Broccoli Mash

Steam and mash broccoli with butter, a spoonful of sour cream, and parmesan for a comforting potato alternative.

4. Broccoli Stir-Fry

Quick-fry in avocado or coconut oil with garlic, ginger, and tamari sauce. Add in shrimp or thin-sliced beef for a fast, full meal.

5. Raw Broccoli Salad

Chop broccoli into bite-sized pieces and mix with mayo, apple cider vinegar, sunflower seeds, and cooked crumbled bacon.

6. Air-Fried Broccoli

Toss with avocado oil and smoked paprika. Air-fry at 400°F for 10 minutes until crispy. Dip in keto ranch or aioli.

🥩 What to Serve With Broccoli

Broccoli is the ideal keto sidekick for:

Pork loin or pork chops

Keto fried chicken or slow-cooked ribs

Pan-fried fish or baked cod

Cauliflower mash or keto stuffing

Fresh salad with vinaigrette

Slices of keto carob bread or almond flour rolls

Broccoli doesn’t have to be boring. With a little imagination and healthy fat, you can turn this keto-friendly veggie into something crave-worthy. It’s nourishing, comforting, and plays a supporting (or starring) role in countless meals. So go ahead—make broccoli your new low-carb best friend.

Ready to Broc Your Keto World?

Broccoli isn't just a side dish—it's a star on the keto plate! From cheesy bakes to skillet sautés, there are endless ways to make this cruciferous veggie your go-to green. Bookmark this article for kitchen inspiration, and don’t forget to explore more keto veggie ideas on Blissfully Keto.

Did you enjoy this article and find it informative? If so, subscribe and receive quality updates for delicious recipes and stay updated on the keto diet! You will find the subscription box in the sidebar.   

© Rhonda Harris – For personal use only – www.blissfullyketo.com