Need a keto and delicious dinner idea for tonight or the weekend? This recipe for Seared Steak with Blistered Tomatoes is easy, healthy, keto and so delicious! 

Let's cook!!! 

Omg, are you like me and love those amazing egg bites from Starbucks. You know the ones with bacon and gruyère cheese? Aaaah I mean anything with bacon is amazing in my opinion but their egg bites are creamy and pretty much perfect. Well, I have been on a mission for quite some time to find a copy cat recipe and until yesterday I haven't been able to. 

I came across a recipe on the awesome blog thekitchn.com and well you must make them too! 

I never even thought about mixing up the egg, cream cheese, and gruyère in the blender to make it creamy. Nor did I think about cooking it in a water bath as you would do with a cheesecake. Doing so was super easy and it made the egg bites turn out creamy, not overdone which would happen if I didn't do that. Woohoo! I love cool tricks like that, don't you? Anyway- long story short- you must make these! They are so good. You will want to whip them up on Sundays and have them ready to heat up throughout the week for...

Yesterday a friend of mine came down with the flu. I don't know about you but when I have a bad cold and feel crappy a nice warm bowl of homemade chicken noodle soup is the BEST. The last thing I want to do is cook for myself so I knew I had to make her some! 

I decided to do a low carb version since Kevin & I are doing more low carb/ keto right now and I know she would be down for it as well. Oh my goodness, the noodles are so not necessary! It turned out awesome and I didn't really use a recipe. I just knew I didn't want to use noodles and that a savory tasty soup was what I was going for. I guess I basically made this up and I have to admit I am pretty proud. Haha. It is okay for us to be proud of ourselves ya know. Anyway, as I always do- when I find something or make something awesome I must share it with you! 

If you come down with the flu yourself or a friend or someone in your family does, make this. Or heck if it just sounds good to you whip it up! It's pretty...

Happy New Year! I know I know, it's January 5th-  I am a few days late but I have really been enjoying the holidays this year. Like more than I have in a really long time. That feels super weird to say and I even feel a bit guilty, being that 2020 has been so sad, challenging, strange, depressing and well I could go on and on with adjectives but you know what I mean and I will bet you are adding in your own words as you were reading. :) But choosing to see the silver linings has been a really good choice. More on that later. For now I am finally sitting down for some quiet time to share and blog a bit so thanks for hanging out with me! 

I don't know if you know this about me but I was a fitness instructor and health coach for 15 years. I feel like I will forever be a health coach because I love wellness and helping people live better lives. Teaching crowded sweaty rooms full of people teaching Turbo Kickboxing, Piyo, Beach Bootcamps and Corporate Fitness brought me SO...

The holidays are filled with good times and of course lots of food. If you are trying to stick to keto, stay away from treats, or limit your intake of too many sweets, I highly recommend having fat bombs available in your refrigerator. Because of their high healthy fat, you will feel satiated and satisfied- which will help you feel happy and say no to holiday treats with a lot more ease. 

Cocoa Almond Butter Fat Bombs

Ingredients:

1/4 cup virgin coconut oil

1/4 almond butter

1-ounce unsweetened baking chocolate

1 Tablespoon cocoa

1/2 tsp Stevia drops 

Directions: 

Melt all ingredients on low heat stirring continuously so it doesn't burn. Line a muffin pan with aluminum liners and pour 2 T of the mixture into each liner. Or simply pour into silicone molds. (To make them festive use Christmas trees, snowmen, candy cane, or snowflake molds.) Place in the freezer and freeze until hardened. Remove from the tin or the molds. Store in the freezer in a sealed...

Are you in need of new recipes for dinner? I know all of us have been cooking way more than normal and it's always nice to try something, not just new, but healthy AND low carb! Woohoo! Spaghetti squash is an awesome carb replacement! We don't miss regular pasta at all! I often go to this recipe on "meatless Mondays".

It's delicious, super easy, and a Richards' family favorite! I hope you will enjoy it as well! 

CHEESY GARLIC SPAGHETTI SQUASH

Ingredients: 

2 medium spaghetti squashes

2 ounces cream cheese

1 T olive oil

3/4 tsp kosher salt

1/4 tsp black pepper

3/4 cup shredded, whole milk mozzarella cheese 

1 cup grated parmesan cheese

2 T fresh parsley, chopped

1/2 tsp garlic powder

Instructions: 

1. Heat oven to 400 degrees. 

Move rack to the middle of the oven. 

Line a baking sheet with parchment paper or aluminum foil. 

In a large bowl place the cream cheese and let it sit at room temperature while the oven preheats. 

2. Cut...

Have you wondered which milks are best to drink when following a keto, keto-ish, or low carb lifestyle? Since regular milk has a high carb count- about 12 grams of carbs per cup, an alternative is the best choice in my opinion.  

Here are seven milk alternatives for you to choose from. Oh and always go for unsweetened: 

Macadamia milk: 1 gram of carbs/cup

Coconut milk: 3.38 grams of carbs/cup

Almond milk: 1.99 grams of carbs/cup

Oat milk: 9 grams of carbs/cup

Flax milk: 2 grams of carbs/cup

Soy milk: 1.6 grams of carbs/cup

Hemp milk: 1.3 grams of carbs/cup

I know we ALL want to be our healthiest, especially these days! So here are some tips to help you boost your immune system to feel and be the best YOU!!!

Get Moving

Whether you’re walking, running, dancing, or chasing the kiddos around the backyard, it’s time to get müving! Regular, moderate exercise has been shown to imprüv the efficiency of your body’s ability to eliminate threats, strengthening your immune system function. Additionally, consistent exercise promotes healthy circulation, allowing the cells and substances of the immune system to move through the body freely and do their job efficiently. Aim for at least 30 minutes of exercise daily. Start where you can and do what you are comfortable doing! 

Do this right now: Bounce! 

Stand where you are and bounce up and down. Maybe even turn on your favorite jam and bounce around to it. This simple movement engages the lymphatic system, flushing out toxins and waste, leading to...

I get this question all the time and so I thought I would share this awesome article from Dr. Andi Campitelli. She is a wealth of knowledge when it comes to the keto diet and pure therapeutic ketones!