Dec 10, 2018
A ketogenic diet might seem overwhelming if you’re just starting out, but don’t worry. The more you learn, the easier it gets—and thankfully, it can actually be quite simple from there. Whether you’re on a budget or just feeling overwhelmed, there are several ways that you can keep it simple on a keto diet!
First, let’s talk for a second about what eating keto really means.
Basics of the Keto Diet
The purpose of the ketogenic diet is to put the body into a state of ketosis: burning fat for energy rather than burning carbs. Ketosis is the sweet spot for the body. It can help you burn fat, drop weight, prevent brain fog, sleep better, and a host of other benefits!
In order to induce ketosis in the body, we must either 1) be starving so that the body turns to fat stores for energy or 2) be eating a strict diet that is high fat, moderate protein, low carb 3) drinking Keto Max/ Keto Nat which puts you into ketosis in 30-60 minutes. ( I...
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Dec 09, 2018
Who needs Starbucks when you can whip up a much better mocha at home? 
1/2 cup strong coffee or 1 espresso shot
1 T unsalted butter ( kerry gold is my fav)
1 T MCT oil
1/4 cup full fat coconut milk, warm or steamed
1 scoop chocolate protein powder
1/4 tsp unsweetened cocoa powder
hot water
dash of ground cinnamon
whipped cream or coconut milk whipped cream
Blend coffee, butter, oil, coconut milk, protein powder and cocoa powder in a blender until frothy. Pour into a warm mug and top with some whipped cream and a dash of cinnamon!

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Low Carb/ Keto Friendly Holiday Treats

Dec 05, 2018
Two of my sisters came over on Sunday to do some holiday baking and while they made fudge and toffee, I baked up two Low Carb/ Keto Friendly treats!
Here are the recipes:
Five Minute Magic Cookies
These Five Minute Magic Cookies take all the flavors of my popular Magic Cookie Bars and turn them into a cookie that mixes up in only 5 minutes. With chocolate chips, coconut flakes, and walnuts these are my new favorite easy recipe!
* 2 tbsp coconut cream
* 2 tbsp butter
* 1/2 cup Swerve granulated sweetener
* 2 egg yolks
* 1/2 cup sugar-free chocolate chips ( i used Lillys)
* 1/2 cup walnuts (or other nuts of your choice)
* 1/2 cup unsweetened flaked coconut
1. Preheat oven to 350.
2. Stir together the butter and coconut cream until smooth. Add the sweetener and egg yolks. Mix well. Add the rest of the ingredients. Use a mini muffin tin with liners then scoop into these ( if you do them on...
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Dec 04, 2018
Want to take "Taco Tuesday" to a whole new, low carb yet highly delicious level? I hope you said yesssss! If you did than you are in luck because this meal is perfect for an easy lunch or dinner! You will not miss the tortillas- promise! 
1 lb ground grass fed beef ( or turkey)
1 T chili powder
1/2 tsp salt
3/4 tsp cumin
1/2 tsp dried oregano
1/4 tsp garlic powder
1/4 tsp onion powder
4 oz tomato sauce
3 avocados halved
1 cup shredded cheese
1/4 cup cherry tomatoes sliced in half
1/4 cup shredded lettuce
Additional toppings:
-sour cream
-guacamole ( yes more avocado because they are amazing :)
Add the ground beef ( or turkey) to a medium sauce pan. Heat over medium until cooked and browned.
Drain the grease. Add the seasonings. Then add the tomato sauce. Stir to combine. Cook for about 4 min.
Remove the pit from the halved avocados. Use a spoon to scoop out a little of the avocado to create a larger crater. Make sure to save the...
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Let's Do The Keto Reboot Together

Dec 03, 2018

Are you in the mood to control your cravings, maximize your energy, protect lean muscle mass and stay accountable? Then let's do this! Reboot your body back to its n8tive state and reset your metabolism by reprogramming your genes to run on fat for fuel in 60 hours with me! 

I am telling you- every time I do the Reboot- i feel soooo good! I gain energy, I lose some weight, I de-puff :) and I just feel like a new person! I want the same for you if you feel stuck and like a reboot, reset and cleanse would be good for you too! 


The Keto Reboot is awesome! It will assist you to reset your metabolism by reprogramming your genes to run on fat for fuel. Yep- it's true! By conquering a 60 hour Keto reboot, you engage your body to use fat as an energy source while gradually shifting into Keto Adaptation. And it's supported with an amazing kit with ketones to help you feel amazing!!! 

Our Next Keto Kleanse begins on December 16 and every...

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Dec 01, 2018
I always smile when someone says that the keto diet or the keto lifestyle is a new thing or even a trend or fad because it's actually been around at least since the 1920’s, not as a fat burning/ weight loss tool but as therapeutic method for managing epilepsy and other neurological seizure disorders. Yep- that is how it come about! So cool right? 
In more recent times, a growing number of studies show that the ketogenic diet and now the use of exogenous ketones which I use  have many other health benefits from slowing the growth of cancer to helping with Parkinson’s and Alzheimer’s disease to weigh tloss and more!!!!! Both using the keto diet and/or drinking ketones are also helpful in managing diabetes and other metabolic disorders!!
A lower carb, higher fat and moderate protein diet and ketones in general are good not just for the body but also the brain! I love that we are just starting to scratch the surface on all of the...
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Dec 01, 2018

Move over noodles! This low carb spin on lasagna is super delish and it's what is happening for dinner tonight at our house! You know me- when I find something awesome, I share it with others! 



  • 4 large portobello mushrooms
  • 4 links of Italian sausage (or about 12 oz  grass fed beef or  ground turkey)
  • 1 cup whole milk ricotta cheese
  • 1 cup sugar free marinara sauce
  • 1 cup whole milk mozzarella cheese, shredded
  • chopped parsley to garnish if desired


  1. Brush the mushrooms with a dry paper towel to clean off any dirt or compost. Remove stems if present and use a spoon to scrape out the brown ribs.
  2. Remove the sausage from the casing and press into four patties. Press one patty into each mushroom cap, going all the way to the edges and up the sides.
  3. Spoon 1/4 cup ricotta into each mushroom cap and press to the edges, leaving a dent in the center for the sauce.
  4. Spoon 1/4 cup marinara into each mushroom on top of the ricotta layer.
  5. Sprinkle 1/4...
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Nov 29, 2018

Years past I would make "puppy chow" or the other name was "muddy buddies". Did you ever make that? It's made with chex mix, chocolate chips, peanut butter, powdered sugar and a few other things. As good as it was, it was filled with sugar and this girl tries her best to avoid sugar when possible. So I discovered a better, more keto-friendly, low carb and low sugar version of this delicious treat! It's called Keto Krunch! 

The recipe is below! 

I recommend doubling it and sharing it with friends! You can put them in cute containers, festive boxes or even mason jars for storage or for a fun presentation! 



4 cups plain pork rinds ( i prefer the oven baked ones by Epic) 

1/2 cup natural peanut butter

1/4 cup butter

1/4 cup coconut oil 

3 Tablespoons cocoa powder

1/8 tsp vanilla

2 Tablespoons Swerve powdered sweetener



Melt the butter, PB and oil. Add in the unsweetened cocoa powder and stir to mix. Add in vanilla...

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Nov 29, 2018

I don't know about you but I LOVE this time of year! I love the decorations, the food, the sweets ( it's about balance y'all), giving gifts, the wrapping, the tree, time with family and friends and of course- the music! 

I took a poll on Facebook today asking everyone's favorite holiday carols and songs so I compiled a mix of my favs plus the responses I got and made a special playlist over on Spotify! Speaking of Spotify- a subscription is a great gift idea! We have a family subscription and we all love it!

The holiday music mix I made is a little traditional with some pop ( hello N'Sync and Backstreet Boys- sorry, I couldn't resist :) as well as some traditional ( aaaah Bing Crosby and David Bowie- they get me every time with their version of "The Little Drummer Boy") 

 Here is the link to play and download over on Spotify:

 I hope you enjoy it and...

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Staying Keto On The Go

Nov 26, 2018

Life is busy for here at our house- especially this time of year! We’ve got things to do and Pure Therapeutic Ketones to share. And let's be real here-when cooking or meal prepping isn’t convenient, food on the go is. No one is invincible to the convenience of quick service food, but grabbing a quick bite doesn’t have to sabotage your diet!  I am here to give you some super helpful tips to choosing low carb/ keto-friendly dishes while eating out!

Mexican Food

Tacos are a way of life around  but dang it- tortillas are not low carb or part of the keto life. Bowls & salads with grilled steak, chicken, or shrimp are a great option! Add tomatillo-red, sour cream, guacamole (yes- we know it’s extra, but you are worth it :), cheese, and maybe a light vinaigrette. Make sure to skip rice, beans, or tortillas. If you smile real big and ask nicely, they might whip up a cheese tortilla shell for you! Have you tried one? 


Sandwich Shop

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