10 Ways To Make Meal Prep Easier

Nov 03, 2019

I don't know about you but I have a lot hate relationship with the phrase "meal prep". I love it because I know it's amazing and makes the week of eating so much easier. I hate it because I know I should do it more often. Don't you just love getting home after a long day knowing there is something delicious waiting in the refrigerator for you or having something healthy and yummy to take to work with you for lunch? Taking some time one day a week to prep foods and meals is magical.

To help you make it happen here are 10 tips: 


1. Prep a base that will last for multiple days and go great with different meals.

Whether it be whole grain rice, spaghetti squash, cauliflower rice or chopped up greens you will LOVE having one or two of these ready to go for multiple recipes. I recommend having two on hand so I don't get sick of the same thing. 

2- Make extra. 

One of the easiest ways to "meal prep" is to cook extra dinner for good old leftovers the next...

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Got Fitness Goals? Check out these 10 tips to help you stay committed!

Oct 04, 2019

As a mom who gained 65 pounds with each of her two pregnancies who then became a fitness instructor and online health coach because she loved how good it made her feel and to help others to now an empty nester who just really wants to feel and be her best- I know what it's like to set fitness goals, to be consistent for a couple days to then fall off and feel bad. Ugh. I am so over that! Haha! Seriously though. I am sure you are alot like me and you too just want to feel good, to have energy everyday and fit in our clothes without being uncomfortable. I have discovered 10 different ways to not only help you stay consistent with your health and fitness but also make it fun, not stressful or something to ever feel ashamed about! Here they are: 

#1- Make a list of workouts and exercises that make you smile!

Yes working can really make you smile! You know what I mean! Exercise might be work but when you click those shoes into that spin bike and the music starts pumping you get a...

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A Simplified Keto Shopping List

Sep 12, 2019

As you might already know if you follow this blog and our Keto Girl Facebook Group, the keto diet helps with weight loss, brain health, epilepsy and more! To keep the basis of the keto diet simple—you want fat to make up between 65% and 85% of your total diet, with protein accounting for 15% to 35% and carbs accounting for under 10%. When you go to the grocery store it can feel a bit tricky to figure out what to buy and what meals to prepare! To help you when you shop, here is a great ketogenic shopping list! 

So get your pen and paper out and get ready to not only simplify your life but to eat real whole foods which will help you feel AWESOME from the inside out! 




Cruciferous vegetables

The best ones to choose for keto are:

  • kale
  • cauliflower
  • broccoli
  • Brussels sprouts 
  • bok choy
  • asparagus
  • swiss chard
  • watercress


These veggies are low in carb and high in nutrient...

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Morning Smoothies to Kickstart Your Day

Sep 08, 2019

This summer my husband and I got back to enjoying morning smoothies! Yes I do intermittent fasting from time to time because it's awesome but this summer my body craved healthy fruits and veggies in a big way so I answered it with morning smoothies! 

Morning smoothies are not only delish but they are also a delicious alternative that ensures that you are getting loads of naturally occurring vitamins, minerals, and antioxidants. Plus, you gotta love that smoothies retain all the filling, gut-friendly fiber from fruits and veggies.#winwin

There isn't a  science to smoothies, but in my opinion, a killer smoothie recipe should include some veggies ( leafy greens like kale and/or spinach) along with some fruit (berries are a solid low-sugar option and bananas add good texture),  healthy fats and protein ( nuts and nut butters, seeds, and avocado are awesome, a plant based protein powder and chia seeds rock too).


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How to spend time alone & have fun!

Aug 30, 2019

Omg! I did it! 

I spent 9 days without my better half! For real- I am super proud of myself and I had to share about it with you as well as give you a bunch of fun things you can do alone if your partner is on a trip or if you're just plain sick of other humans! Haha! 

Months ago when Kevin got invited to go on a guys only surf trip to Fiji I immediately said YESSSS YOU MUST GO! We love taking trips together but we also fully support one another in taking trips with our best guy and girlfriends so this was a no brainer- I mean Fiji? Ya just cant pass that up! 

As the date got closer i started to sort of panic! I was thinking omg I think I have gone three days maybe five without my husband but 9 nights alone- wow- thats a long time! I had a mixture of anxiety and also excitement.

Kevin had an AMAZING trip and woohoo he gets home tomorrow! To my surprise I really enjoyed my time alone and doing many things solo! Did i get a little lonely without him? Of course I did,...

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Healthy & Delicious Dinners In Under 30 Minutes

Jul 07, 2019

I don't know about you but I LOVE dinners that are healthy, delicious, quick and don't require me to be a gourmet chef! Are you with me? :) 

Here are a couple of my family's favorite meals that take 30 minutes or less!

20 Minute Egg Roll Bowl

serves 4


1 1/2  T sesame oil

1/4 each of green and red cabbage shredded ( or buy the prewashed/ preshredded bag ) 

3 carrots, shredded ( or buy the prewashed/ preshredded bag) 

1 bunch of sliced green onion

2 garlic cloves, minced

1 T minced ginger

1 pound ground pork ( or you can use ground chicken) 

2 T soy sauce

1 1/2 T rice vinegar

1 T sriracha

Sesame seeds and cilantro, for serving/ garnish



1. In a medium skillet, heat the oil over medium heat. Add the carrots, red and green cabbage and cook until tender (about 3 minutes).

2. Add the scallions, garlic and ginger and cook for 1 minute. Add the pork and sauté until it’s no longer pink ( about 6 to 7 minutes).


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The New REFORMULATED Keto Reboot System is HERE!!!

Jul 02, 2019

Woohoo! The brand new Reformulated Keto Reboot System is finally here and ready to order for our next start date of July 21st! Then after that we do it every month as a community! Are you ready to join this one? If so- order your kit ASAP because it always sells out!

Are you feeling sluggish, bloated, like you need to clean up your eating, you'd love a reset and you just want to feel better than you do now? Would you love to do it with a bunch of others so you have awesome support? 

If you answered yes to any of those questions than I highly recommend you do the BRAND RE-ENGINEERED NEW KETO REBOOT SYSTEM!

This 60 hour Keto Reboot will assist you to reset your metabolism by reprogramming your genes to run on fat for fuel. By conquering this 60 hour Keto reboot, you engage your body to use fat as an energy source while gradually shifting into Keto Adaptation.


Reboot your body with me and so many from our community in 60 hours

The next begins July 21st!!! 

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Keto Q & A Monday

May 27, 2019

It seems like every magazine stand, article and tv show is chatting about the keto diet right? With all the talk about ketones and ketosis it can get confusion which is why I love when Dr. Heather and Dr. Andi go Live and share the answers to our most common questions! I have my own questions and I receive tons of questions each week through IG, FB and email so I am bringing you Q & A Mondays to make sure you are getting the info you need an want to make good decisions and feel your most vibrant! 

Have you wondered:

- if taking therapeutic ketones puts you in ketosis? And will starting ketones stop your own bodies production of ketones?

- about cholesterol and the keto diet

- if ketones help with crohns and colitis? Reflux? Are ketones helpful with inflammation?

- if you have to follow a strict keto diet for ketones to work? 

- how to decide 1 or 2 servings of ketones a day?

- about ketones with pregnancy and breastfeeding 

-about the keto diet...

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Avocado Egg Salad Lettuce Cups

May 23, 2019

Raise your hand if all the years of making egg salad you used mayo! I know I did until recently! Using avocado instead adds is delicious and getting in that healthy fat is awesome! 


4 hardboiled eggs

1 avocado

Pink Himalayan salt

Fresh ground pepper

1/2 tsp fresh squeezed lemon juice

4 butter lettuce cups

2 radishes, thinly sliced ( optional but this added crunch is so good) 



Hard boiled the eggs. When cooled, remove the shells. 

In a medium bowl, chop the hard boiled eggs. 

Add the avocado to the bowl and mash the flesh with a fork. Add the salt, pepper and lemon juice. Stir to combine.

Place the 4 lettuce cups on two plates. Top the lettuce cups with the egg salad. Add the sliced radishes on top. 

Serve & enjoy! 

*If you can't find butter lettuce, romaine hearts work great too! 

*If you want to add chopped red onion or crisp bacon to this recipe they are delicious additions! 



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Paleo Berry Muffins

May 21, 2019

Paleo Berry Muffins


You will love these muffins! I am serious!  They aren’t keto but they are paleo, dairy free, grain free, gluten free and SUPER tasty! I love that the sweetness comes from the honey and berries- no extra sugar added!! Woohoo! Healthier alternatives to meals and snacks that aren’t loaded with grains and sugar are a thing at our house! Our 17 year old son LOVES them which always make this mom super happy! 



2 cups almond flour

2 large eggs

1/4 cup honey

1 T pure vanilla extract

1/4 cup melted coconut oil

1 tsp apple cider vinegar

1/2 tsp baking soda

1/4 tsp sea salt

1 cup fresh or frozen berries ( you can use straight raspberries or blueberries or use a combination like the “Berry medley” from Trader Joe’s)




Preheat oven to 350 degrees F. Line muffin tin with paper liners. (You can use a large muffin tin to make 12 muffins or two small tins to make 24 small...

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