Jan 10, 2019

These are SO good! I love to make them on a Sunday afternoon so that we have something to heat up quickly during the week either for lunch or dinner! They are paleo and oh so good- especially with the homemade BBQ sauce on top ( the recipe for that is below too!) 

Paleo Meatloaf Muffins

Makes 10-12 muffins


  • 1 tablespoon olive oil, plus more for greasing the muffin tin
  • ¾ cup finely diced onion
  • ½ cup finely diced celery
  • ½ cup finely chopped green bell pepper
  • ¼ cup tomato paste
  • 1 tablespoon ground mustard
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon finely minced fresh rosemary
  • 2 cloves garlic,  peeled and minced
  • ¼ teaspoon freshly ground black pepper
  • 1 ½ pounds ground beef or ground turkey
  • 1 large egg
  • 1 teaspoon dried thyme
  • ½ teaspoon garlic powder
  • ¼ cup carrot juice
  • ¼ cup water


  1. Preheat the oven to 350°F. Grease the wells of a 12-cup muffin tin with olive oil.
  2. Heat the remaining 1...
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Jan 08, 2019

I get asked this daily: How does KETO/OS Work? So I thought I would write a quick blog to help you understand how awesome pure therapeutic ketones are and how easy they are to add into any lifestyle! 

You drink one packet per day! Yep! It's actually super simple! Anytime you wish! I like to drink mine in the morning around 10 am and my husband likes his around 3pm before his workout and right around when he wants a Starbucks or sugary snack! When you drink ketones and get ketones into your body it helps to gain energy, lose cravings and reduces appetite, making it easy to follow any meal plan successfully to get results! You don't have to do a keto diet for our pure therapeutic ketones to work! Sweet right? Speaking of sweet- they taste good too! I tried our competitors ketones and ugh- i did not like the flavor at all and for me I have to enjoy the taste to make it a habit and a lifestyle! I am so thankful for all fo the flavors we have! You can check them out HERE! ...

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Jan 08, 2019

I would call this a WIN!
Last night I made a delicious and easy recipe- Baked Salmon with Garlic Aioli and my 17 year old son devoured it and said "OMG Mom- this is the best salmon you have ever made!" And soooo I have to share the recipe with y'all!

Did you know a 4 oz salmon filet contains major omega 3's which promote brain health, heart health, helps protect against cancer and autoimmune diseases such as rheumatoid arthritis and lupus!

Baked Salmon with Garlic Aioli

3 cloves garlic, minced
1/4 cup extra virgin olive oil
1/4 melted butter
1 T lemon juice
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon dried parsley
1 pound ( 4 individual) fresh salmon fillets

1- Combine garlic, olive oil, lemon juice, salt, pepper and parsley in a mixing bowl. Place salmon in a baking dish and top with marinade. Refrigerate for 1 hour ( no more than that*see tip at and of recipe).
2- Preheat oven to 350 degrees.
3- Put salmon in oven and bake for 35 minutes or until fish...

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Jan 06, 2019
I made this yesterday morning for the fam and everyone loved it! It's Keto/ Low carb/ Easy and Delicious- an awesome combo in my opinion!
It's also a GREAT choice for meal planning as well! You can prepare it today then put each serving in a container in the fridge and it for breakfast all week! #winwin
12 large eggs
1/4 cup heavy cream ( or milk if you don't have cream)
1/2 tsp salt
1/4 tsp black pepper
12 oz cooked breakfast sausage ( look for sugar free- yep alot of whats out there has added/ hidden and unnecessary sugar)
2 cups shredded cheddar cheese
1- Preheat oven to 375 degrees.
2- Whisk eggs, heavy cream ( or milk), salt and pepper together in a large bowl.
3- Add cooked breakfast sausage and cheddar cheese.
4- Pour mixture into a greased 9x13 inch casserole dish or a pie dish
5- Bake for 25-30 minutes. Cut into squares or triangles and serve. ( or store in...
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Easy Keto Pulled Pork

Dec 18, 2018
This is a family favorite and I LOVE that I can whip it up in the morning and have dinner ready to go without stress! When life is especially busy with my business, with holidays, with kid's activities etc it is always awesome to have recipes like this to go to!
Pulled Pork:
· Pork shoulder , boneless
· 1 large white onion
· 3 Bay Leaves
· 1/3 Cup of Keto BBQ Sauce (see below)
Spices for rubbing: (I doubled everything because of the size roast I bought)
· 1 tbsp onion powder
· 1 tbsp garlic powder
· 1 tbsp paprika
· 1 tsp smoked paprika
· 2 tsp salt (I use pink Himalayan salt)
· 1/2 tsp black or white pepper
  1. Mix spices together
  2. Chop onion and throw onion and Bay leaves at bottom of crock pot. I also added 3 sliced garlic cloves
  3. Score the roast and rub with seasoning
  4. Add to crockpot and cook on low 10 hours
  5. Preheat Oven to 400
  6. Add BBQ...
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Dec 17, 2018

Okay sooooo the holidays are here! Yay! I LOVE this time of year SO much! You too? And I don't know about you, but when thinking about the holidays, the word “diet” doesn’t really come to mind. And the keto diet? Definitely not. I mean if I look around my kitchen this time of year there are alot of carbs y'all! 

You might know this already but with a  high-fat, low-carb eating plan, the ketogenic diet allows only 10 percent of your daily calories to come from carbs, which is roughly 20-30 grams of carbohydrates. And eating more than this could knock you out of ketosis, or fat burning mode.

To put this into perspective this time of year, just a half a cup of mashed potatoes has about 11 grams of carbs, meaning you’ll have to skip many of your holiday favorites...and that is just no fun! SOOOO rather than obsessing about any diets this year, join me in deciding to being more mindful about our sugars and carbs and to enjoying the season. 

To help...

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Dec 14, 2018

HEY HEY HEY! I'm not quite sure why i did all caps there! :) I guess I am yelling a little because I am just so excited for life, the holidays, for you and your journey and to celebrate a group of people who have found BETTER this past year by making one change- adding ketones to their lives!

I also have to share a video I came across this week that inspired me SO much and even brought me to tears! People over coming adversity and doing amazing things is just incredible! 

If you haven't checked out the 4 minute video yet that completely helped shift my health mentally and physically and helped me find my joy again- then check it out HERE! The science keeps getting better and better. Even an article i read today on one of my favorite blogs mindbodygreen confirmed how ketones like B-hydroxybutyrate which is what Keto Max is are not just a form of fuel—they're also signaling molecules and epigenetic modulators that support and create anti-inflammatory pathways. SO AWESOME...

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Dec 12, 2018

I have such fond memories of my mom making these snowball cookies around Christmas as a kid. So when I saw a healthier, low carb version from someone I follow on IG called "autoimmuneketo" I knew I had to give them a try. So I whipped them up and when my 17 year old son told me they were awesome- i knew I was onto something. I hope that you make them so you can see for yourself~and i mean- who doesn't like a low carb version of a classic right? This recipe makes 30 cookies/ balls and if you are counting, they are .9 grams net carbs each.


8 Tablespoons softened butter

1 1/2 cups almond flour

2 cups of pecans, pulsed in the food processor ( measure the pecans when whole) 

1/2 cup of confectioners erythritol ( i use Swerve confectioners sugar) 

2 tsp vanilla or almond extract

1/4 tsp salt

extra confectioners erythritol/ Swerve to roll the balls in once baked ( approx 1 cup) 


Heat over to 350 degrees. Put pecans in the food processor...

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Guide to Drinking Keto/OS

Dec 12, 2018

Do you have questions about who can drink Pure Therapeutic Ketones by Pruvit- the best ones on the market with the most bio-identical ketones? Or how to drink them, what to expect and more? If so- I got you! 


We have an awesome "Hacker's Guide"which you can access HERE


For many years I was in the fitness and weight loss industry- and people yo-yo'd so much! And I was right there with them. I felt like I was doing it all right- drinking the shakes, the juices, the pre-workout, the post- workout, the supplements, the wraps and more- until finally I felt so burned out on it all! I was sluggish, I couldn't sleep soundly through the night, my energy was at an all time low, my brain fog kept me from getting what I needed to get done and I just felt crappy!

Thankfully a friend of ours spoke about ketones- particularly the ones by Pruvit on her podcast and right then I knew I had to give them a try! Once I started to learn I dove in big time and I was soooo excited...

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Sweet Potato Nachos

Dec 11, 2018
This is an amazing spin on traditional nachos!
For the “chips”:
  • 1 whole sweet potato
  • 1 tsp each:
    • paprika
    • chili powder
    • salt
    • pepper
    • garlic powder
  • Avocado oil spray or roughly 1 tbsp.
For the toppings:
  • Full-fat cheese, shredded or cut into small pieces
  • 1/2 red onion
  • 1 whole pepper
  • 1/2 heaping cup black beans, rinsed and drained
  • Cilantro
  • 1/2 avocado
  • And a dollop of Greek Yogurt
  1. Preheat oven to 400 degrees.
  2. Cut the sweet potato into rounds, as thick or thin as you like.
  3. Mix all the spices together. Lay the sweet potato rounds onto a baking sheet, and add all the spices & avocado oil. Mix it all up and make sure each chip is nicely coated. Don’t be afraid to get your hands dirty!
  4. Put in the oven for 15 – 18 min (depends how thin you sliced them). Flip, and bake for 5 – 10 more minutes. Take care not to let them burn.
  5. Once the potatoes are cooked through, place a layer in a baking dish. Add some of the beans,...
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