Xenina's Keto Starbucks Favs

Feel great and lose it with Keto!

1. To lose weight, and feel great: I drank 2 venti drinks daily, and did not eat very much for the 3 months where I lost the most weight. I quickly lost 30 pounds. I did a little speed walking, and lifted weights. Most days of the week I ate at 10:30 am and then at 3:30 pm. After kicking sugars, I felt wonderful, and had a ton of energy! You can do this too. (Make sure to get  potassium. I use Dr. Berg mix. If you do, you'll avoid the keto flu completely!)

2. I used to take sugar-free vanilla in drinks, but since they charge for it now, I just use Splenda. You'll need to wean yourself, not just off the sugar, but also off the "sweetness" addiction you have. The longer you are on keto - the easier this is!

3. I don't often eat at Starbucks. Even their egg bites have fillers. All fast food underestimates carbs and calories. (Sauces are the worst violators.) Vitamin water is basically sugar.

4. Keep in mind that if you are new to keto, and you're not used to having a lack of sugar, you may want to add 1-2 packets of sugar or Splenda to sweeten some of these drinks in the beginning. Why? I had bad migraines after 2 days of no sugar. It is a drug, and you might have to wean yourself off it. It's worth your time. Just take less sugar every day, until you've replaced all your sugars with alternatives. (It took me about 2 weeks.)

5. Sugar free vanilla, splenda or stevia packets all have about 1/2 carb per packet. Keep your whole day under 20! (Your body might attempt to go back into ketosis when you have not eaten in 5 - 8 hours, but if you're new to keto, it could take 2 days to get back into ketosis.)

6. When you fall out of keto: You might break out, or feel tired. Keep going though! The pimples will go away again. Tomorrow is another day! Drink some bone broth to encourage keto. 

7. Good news! You're fat adjusted?  The longer you are in keto, the more flexible your diet becomes, as your body will stay in keto (even if your carbs are near their limit). We call this being "fat-adjusted". My body now allows about 32 grams of carbs before it kicks me out. Your body will now want to stay in ketosis, so you can eat more carbs.

8. Costs: Keto orders are usually cheaper than regular Starbucks drinks, even with customizations!  Also, Splenda and Stevia packets are free, and widely available at most restaurants,  especially Starbucks  Just ask. It really is worth it in the long run to just add Splenda (or Stevia) anytime that you aren't getting enough sweetness for your taste. It's important to your brain that you have enough sweet flavors when you are new to keto. Keep things tasty enough that it will be attractive enough for you to drink it every time. Keep extra packets on hand, but keep it limited. 

9. After your body and brain have adjusted to these sweeteners, you can use less sweetener. Most everything will taste better! Overall,  it is worth the sacrifices and extra effort to make keto work for you. 

10. I keep going back to Starbucks, even when I make my own drinks are home. If you really love them, you might want to invent your own "trenta" recipes. Trenta are actually pretty affordable, if you drink a lot of Starbucks.

1. The Keto Frappucino

(3 carbs)
Venti iced Americano

With extra, extra heavy cream

Four splendas
Light ice
Blended
With whipped cream

2. Keto Decaf Frappucino

(3 carbs)
Venti decaf Americano

With extra, extra heavy cream

Four splendas
Light ice
Blended
With whipped cream

3. Keto Pink Drink

There's no caffeine in this drink, and it's very affordable, so why not just get a trenta size and hydrate yourself? (Trenta is one step larger than venti.) You can add the freeze dried strawberries, but that's 6-10 carbs.  It's up to you where you want to spend those precious carb points.

(2 carbs)
Trenta passion tea

With extra, extra heavy cream

Four splendas
Light ice

4. Keto Chai Latte
(2 carbs)
Venti chai tea
With breve as warm heavy cream

Four splendas

5. Keto Thai Iced Tea

(5 carbs) 
Venti half iced coffee, and half black tea 
Add 2 sugar-free cinnamon dulce

With extra, extra heavy cream

Two splendas
Light ice

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Supplements & Foods for Fatigue

FIX YOUR FATIGUE! FIX YOUR LIFE!

If you are drinking CAFFEINE, I highly suggest you consider changing your "living" drug. Taking decaf with some healthy supplements won't be too inconvenient, but it could change your life. The great news is you can HEAL YOURSELF by eating a clean keto diet. You can eat or take herbs that will give you energy and help you heal at the same time. 

Along with the foods listed, I also advocate taking supplements. If there's a link below, then I have used that product myself! On the right you can access my entire Fatigue Health Wishlist on Amazon. I suggest looking up supplements you're not sure about on PubMed. You can find 35 million citations from medical studies done all over the world. (Just keep in mind that studies on carbohydrates for example could have been sponsored by Kellogg's. Not every study is done honestly. Therefore, the more studies you find, the better.)

Benfotamine:(I barely take any now, because my body works, but at the height of my fatigue, I took 600 mg every morning (2 pills). If you continue on a clean keto/carnivore diet, you'll find you need less and less to function. IMPORTANT: Too much built up can keep you from sleeping.)

D-Chiro with inositol (4x morning, 2x night until "normal" is reached. Then 4x/day.) D-chiro and inositol help heal the body, specifically the gut, liver and kidneys. It's also used to increase fertility. It lowers your insulin resistance, and thereby lowers your blood sugar level naturally. (Inositol is vitamin B8.)

CoQ10 (1x morning. Liquid is best! (at Costco) It really heals! For fertility boost take 600 mg/day liquid)
Fish oil (3x morning, 2x night) - I like the minis when I can find them.
CoQ10 and fish oil together with DHA? Click here.
DHA (1 morning)
Vit E (1 morning)
Phosphatidyl Serine (200 mg 2x/day)
Probiotics (1 morning)
Cortisol Manager ( 1/night)

Zinc, Magnesium, Vit D (1x/night. Mag can cause sleepiness.)
Tyrosine with Iodine - is beneficial for your brain! But if you are really fatigued/damaged, only take 1 in the morning. Starting off you might want to try taking 1/2 a dose. (If your glands aren't working well, it can cause some jittery feelings. I do take it now that I'm well, and don't get any jittery feeling anymore.) Iodine is essential for mind and body.
Superfood greens (or cruciferous veg) pills - Healing your gut with probiotics is aided by eating your greens. This will also calm your glands down, which will help your hormone levels.

I DON'T RECOMMEND: 
B-12 - It builds up in your system, and can keep you from sleeping. 
Ashwaganda - Works great on people that don't have chronic illnesses, gut damage or glands that malfunction. On a damaged person, it's bad news.
GABA - You can experiment with GABA if you're working on something for ADHD or nootropics, but it didn't benefit my AF or CFS.

I also highly recommend the Calorie Counter by My Fitness Pal. It really does help you track what you've eaten. This app does have a lot of foods from places like Chile's or El Pollo Loco. If you're eating anything fried (I wouldn't), it could use vegetable oils (which kill your gut biome). 

Eating out? Do you have to get something greasy? Well okay . . . I would get: Taco Bell Supreme Taco with extra meat (throw away tortilla); Wingstop classic wings w/ Louisiana Rub, Naked wings (at restaurants), nachos (only eat 10 chips); cheeseburgers with no bread, no sauce, only mustard, giant hotdog at Costco; steak; salads with steak or chicken. Most ranch has sugar in it, so you can either use very little or exclude it. If you take it home, you can add heavy cream to make more with less carbs. I use Splenda squirters and Monk Fruit squirters for anything I want to sweeten. My full keto Starbucks list is here:  https://xenina.blogspot.com/2020/07/xnistarbucks1.html

Fitness Pal:
Android: https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en&gl=us
Apple: https://apps.apple.com/us/app/myfitnesspal/id341232718

Now we get to the foods, and their benefits! 

Type	FOODS	NUTRIENT NOTES
VEGETABLES	Artichokes Avocado Celery Cucumber Leeks Mushrooms Jalapenos Sea Vegetables Squash Zucchini	Avocados are great source of tyrosine - Gland and thyroid health. Artichokes double up as a powerful liver detoxifier. Sea vegatables are rich in iodine too - you can try kelp, kombu, wakame, arame and dulse.
FATS	Ghee Raw Butter Egg Yolks Avocados Fish Oils Coconut Oil Olive Oil Avocado Oil	Egg yolks specifically have choline in them. This helps clean your liver, but benefits all your organs and glands. The unsaturated fat in avocados can act as a nutrient booster, and help heal cells. Coconut oil contains MCTs, which improves your metabolism.
HERBS	Black Pepper Chilies Garlic Ginger Cinnamon Turmeric Peppermint Cilantro Parsley Rosemary	Some of these herbs are brilliant for warming you up and raising your metabolism - try black pepper, chilies, garlic, ginger, cinnamon and turmeric. Chiles have been shown to increase blood flow in the brain. Cilantro will help detox metals out of your system, especially mercury, a proven toxin for the glands.
FRUITS	Strawberries Blueberries Cranberries Raspberries	Out of these, a strawberry has the least carbs. 1 carb per medium berry. A 1/4 cup of cranberries has 200 mcg of iodine. Supermarket juices do not. Sprinkling the fruit on your salad is best.
NUTS	Walnuts Brazil Nuts Macadamia Nuts Hazelnuts Coconut Meat	Brazil nuts are very high in selenium, which is needed to convert the thyroid hormone T4 to T3. Be sure to only eat 1 or 2 though. Any more is too much!
FISH	Sardines Red salmon	Sadly the global fish supply is poisoned with PCBS and mercury, substances that poison your thyroid and the rest of your body, so it is recommended to cut down your seafood consumption. Limit your fish dishes to a maximum of one serving a week. Try taking an Omega-3 supplement - deficiencies of this fatty acid have been linked to lower gland hormone levels.
MEATS	Eggs Beef Lamb Eggs Chicken Turkey	Without adequate protein glands can't function properly, even if you are taking medication. Be sure you get organic free range eggs. Chicken and turkey contain tyrosine. Commercial meat can be packed with antibiotics which are disruptive to your glands. Do your best to get clean meats. Processed meats, like lunch meat, bacon and spam, are loaded with, nitrates, sugars and sulfates. Bow out.

REBUTTAL: Welcome to 2030: I Own Nothing, Have No Privacy And Life Has Never Been Better

Ida Auken published an article in FORBES today titled: Welcome to 2030. I Own Nothing, Have No Privacy And Life Has Never Been Better.
I’m pretty sure that for many people living in the city, this article could be more true than not. The funny thing is that Americans are fighting the changes. We don't want to eat bugs, and live in motorhomes stacked on top of each other. This “utopia” is not. Should corporations be telling us what to do? Some think it's fine, and that's who this article is aimed at.

Life isn't easier if you don’t have to think. It's harder, because you have no more choice. If there's tyranny or corruption, how do you stop it when you have no cash or resources that they don't control? China, Russia, North Korea, Venezuela are places where people don't have choices now. 
With this kind of life, you end up with a dead-end job. You can't save, because everything is expensive for everyone. There is no ability to start your own business. So, there aren't any. If you're not already rich, you can't work toward anything. Only the chosen elite have any rights, privacy, money or freedom. That is where the path leads when you don't "own anything", and have no privacy.
Thanks for reading.Xeni

-------------------------- It reads:

Welcome to the year 2030. Welcome to my city - or should I say, "our city." I don't own anything. I don't own a car. I don't own a house. I don't own any appliances or any clothes.

It might seem odd to you, but it makes perfect sense for us in this city. Everything you considered a product, has now become a service. We have access to transportation, accommodation, food and all the things we need in our daily lives. One by one all these things became free, so it ended up not making sense for us to own much.

First communication became digitized and free to everyone. Then, when clean energy became free, things started to move quickly. Transportation dropped dramatically in price. It made no sense for us to own cars anymore, because we could call a driverless vehicle or a flying car for longer journeys within minutes. We started transporting ourselves in a much more organized and coordinated way when public transport became easier, quicker and more convenient than the car. Now I can hardly believe that we accepted congestion and traffic jams, not to mention the air pollution from combustion engines. What were we thinking?

Sometimes I use my bike when I go to see some of my friends. I enjoy the exercise and the ride. It kind of gets the soul to come along on the journey. Funny how some things seem never seem to lose their excitement: walking, biking, cooking, drawing and growing plants. It makes perfect sense and reminds us of how our culture emerged out of a close relationship with nature. In our city we don't pay any rent, because someone else is using our free space whenever we do not need it. My living room is used for business meetings when I am not there.

Once in a while, I will choose to cook for myself. It is easy - the necessary kitchen equipment is delivered at my door within minutes. Since transport became free, we stopped having all those things stuffed into our home. Why keep a pasta-maker and a crepe cooker crammed into our cupboards? We can just order them when we need them. This also made the breakthrough of the circular economy easier. When products are turned into services, no one has an interest in things with a short life span. Everything is designed for durability, repairability and recyclability. The materials are flowing more quickly in our economy and can be transformed to new products pretty easily. Environmental problems seem far away, since we only use clean energy and clean production methods. The air is clean, the water is clean and nobody would dare to touch the protected areas of nature because they constitute such value to our well-being. In the cities we have plenty of green space and plants and trees all over. I still do not understand why in the past we filled all free spots in the city with concrete.

Shopping? I can't really remember what that is. For most of us, it has been turned into choosing things to use. Sometimes I find this fun, and sometimes I just want the algorithm to do it for me. It knows my taste better than I do by now.

When AI and robots took over so much of our work, we suddenly had time to eat well, sleep well and spend time with other people. The concept of rush hour makes no sense anymore, since the work that we do can be done at any time. I don't really know if I would call it work anymore. It is more like thinking-time, creation-time and development-time.

For a while, everything was turned into entertainment and people did not want to bother themselves with difficult issues. It was only at the last minute that we found out how to use all these new technologies for better purposes than just killing time.

My biggest concern is all the people who do not live in our city. Those we lost on the way. Those who decided that it became too much, all this technology. Those who felt obsolete and useless when robots and AI took over big parts of our jobs. Those who got upset with the political system and turned against it. They live different kind of lives outside of the city. Some have formed little self-supplying communities. Others just stayed in the empty and abandoned houses in small 19th century villages.

Once in a while I get annoyed about the fact that I have no real privacy. Nowhere I can go and not be registered. I know that, somewhere, everything I do, think and dream of is recorded. I just hope that nobody will use it against me.

All in all, it is a good life. Much better than the path we were on, where it became so clear that we could not continue with the same model of growth. We had all these terrible things happening: lifestyle diseases, climate change, the refugee crisis, environmental degradation, completely congested cities, water pollution, air pollution, social unrest and unemployment. We lost way too many people before we realized that we could do things differently.

This blog was written ahead of the World Economic Forum Annual Meeting of the Global Future Councils.

Ida Auken is a Young Global Leader and Member of the Global Future Council on Cities and Urbanization of the World Economic Forum,