Nov 25, 2018

A year ago I felt like crap!
I don't know how else to describe it except like that!
I thought what I was doing was the best thing for me, until I realized I wasnt showing up for life, my family or myself as my best!
Something had to give. Something had to change.

So I did some research.
I sent out some texts.
I got on a couple calls.
I opened up my stubborn heart and head and learned about the benefits of ketones and ketosis and well, the rest is history!

I feel better than I have in YEARS!
I feel younger, I have more clarity, I no longer have brain fog, I sleep soooo well and wake up rested, my body functions better and my brain is awake- which didn't happen with all the shakes, bars, supplements or workouts I was doing before!

Since drinking ketones by Pruvit I have experienced benefits like: 

  • Better sleep!!!! Wow I struggled so much for years. I had sleepless nights, nights that were interrupted multiple times, nights when I would sweat like I was working out while I slept...
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The Perfect Holiday Salad

Nov 20, 2018

I love to make fun salads to keep it interesting and if I am assigned the salad for a holiday party this one is a go to for sure! It's so delicious, light and festive- just perfect for this time of year! I discovered it from halfbakedharvest and it's one everyone loves! 


Pomegranate Avocado Salad with Candied Walnuts


  • 1 1/2 cups raw walnuts
  • 1/3 cup real maple syrup
  • 1/2 teaspoon cayenne pepper
  • 6 cups mustard greens or mixed greens
  • 2 cups baby arugula
  • 2 persimmons, thinly sliced
  • 1 avocado, sliced
  • arils from 1-2 pomegranates
  • 6 ounces blue cheese, crumbed (or goat cheese)


  • 1/3 cup extra virgin olive oil
  • 2 tablespoons balsamic vinegar or red wine vinegar
  • 2 tablespoons pomegranate juice
  • 2 teaspoons orange zest
  • kosher salt and pepper to taste



    1. Preheat the oven 375 degrees F. Line a baking sheet with parchment paper. Add the walnuts to the baking sheet and toss with the maple syrup, cayenne and a pinch of salt. Bake...

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Nov 19, 2018
Oh snacking!
One day we are told to have a couple snacks a day and the next we are told that snacking is bad. It’s a little confusing right? What I have discovered recently is that if we do it incorrectly we can have gut issues, weight gain, insulin resistance and more. As we know with diets, there isn’t really a one size fits all approach or answer but the term food is medicine is true.
With that said, here are 5 ways to help you become more aware of your snacking so you can you get lean, feel better, avoid overeating & heal your gut!
1. Beware of food additives and sensitivities.
Yes, gluten, dairy, and soy are big offenders- but the biggest snacking obstacle for most people is SUGAR- in all its many forms, including "healthy" sugars like agave or honey. Why is sugar so problematic? It contributes to mood swings, including depression and irritability, PMS symptoms, migraines, body aches and pains, chronic diseases like diabetes and heart...
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Nov 15, 2018
I always smile when someone says that the keto diet or the keto lifestyle is a new thing or even a fad because its 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. Cool right?
In more recent times, a growing number of studies show that the ketogenic diet and now the use of exogenous ketones have many other health benefits from slowing the growth of cancer to helping with Parkinson’s and Alzheimer’s disease!!!!! Both are also helpful in managing diabetes and other metabolic disorders!!
A lower carb, higher fat and moderate protein diet and ketones are good not just for the BODY but also the BRAIN! Aaahh, I love that we are just starting to scratch the surface on all of the illnesses and complaints that may be managed with ketogenic diets and pure therapeutic ketones/ exogenous ketones! 
I get people asking me...
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Nov 15, 2018
Move over Starbucks! I mean I love ya but this is basically a bulletproof mocha!! Yep-it's keto, it's delish, it's super easy to whip up at home, it's a lot cheaper and ya don't have to wait in line for it! :)
1 strong coffee or 1 espresso shot and hot water
1 T unsalted, grass-fed 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 ( I prefer Hemp) 
1/4 tsp unsweetened cocoa powder
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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Sample Ketone Packs ...

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Dark Chocolate Keto Bark

Nov 15, 2018
Dude- this recipe is soooo good! You gotta make it! When I do- it disappears super fast! The whole family loves it!! 
And you know how sometimes you just need a little chocolate fix? This my friend will cure that and the ingredients aren't full of sugar and craziness! 
1 bag of dark chocolate cacao chips ( at least 70% cacao. We love Lilly's) 
3 T coconut oil
2 cups macadamia nuts, pecans or almonds, ground into small pieces
3 T raw almond butter
1/4 - 1/2 cup finely shredded coconut flakes
2 T coconut butter 
sea salt flakes to sprinkle on top
Melt half the chocolate in the microwave in 30 second increments until melted. Stir frequently. Add the coconut oil as the chocolate is melting and stir to combine.
In a big mixing bowl combine the nuts and the remaining dark chocolate chips. Pour the melted chocolate mixture into the bowl and stir very well.
In a large glass pan spread half of the mixture...
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Nov 15, 2018
A ketogenic diet might seem overwhelming if you’re just starting out, but don’t worry- i get it- i was there big time but trust me 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 and need it simplified so you have success OR if you want to do more of a "keto-ish" diet/ " lazy keto", 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...
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Twice Baked Faux-tato with Cauli & Avocado

Nov 15, 2018
Move over baked potatoes- this is low carb and so delicious! They are great all by itself and paired with grilled chicken or a steak!
* 2 cups chopped cauliflower (steamed)
* 1 large ripe avocado
* 1/2 - 1 tsp sea salt (see instructions below)
* 1/8 tsp freshly cracked black pepper
* 1 tbsp heavy cream
* 4 tbsp butter (melted)
* 1/4 tsp onion powder
* 1/2 cup shredded cheddar
* 1/2 cup crumbled bacon divided
* 1 tbsp chopped green onions
* 1 tsp chopped chives
* sour cream
1. Before you cook, steam your cauliflower, cook and crumble the bacon, and melt the butter.
2. Preheat your oven to 375F
3. Slice an avocado in half the long way (you will use this as your shell). Twist and split apart.
4. Remove and discard the nut, then carefully remove the avocado meat and set aside.
5. In a blender, or with an immersion blender, combine steamed cauliflower (drained if it was frozen first), avocado meat, salt, pepper, cream, onion powder and butter....
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Nov 15, 2018
The wonderful thing about taking exogenous ketones via Keto MAX &  Keto NAT is that you can experience the benefits of ketones without diet modification. Yep! It’s true!
You don’t have to follow a totally strict ketogenic diet when you drink pure therapeutic ketones! Even those who don’t change a thing, will still experience the benefits. However, it is encouraged that you slowly begin to follow a lower carbohydrate diet, and enhance your body’s ability to utilize- in fact when you drink ketones you will most likely experience less hunger and want to eat real food- that is what happened to me and many others.
Here are some simple steps to get you on the right track so you can experience BETTER with ketones in your body: 
1- Take 1-2 servings of Keto Max or Keto NAT day!
If you take two a day, take the first between 6-9am and then second around 1-4pm. If you take one a day, take it around 10 or 11 am. And drink it over a...
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Nov 15, 2018
The keto diet doesn't have to be all about bacon and butter! Nope! I have tons of friends who want to get the benefits of ketosis but don't eat meat so I have good news for those peeps! You can do keto and experience ketosis with a more plant based way of eating!!! Woohoo! 
Here are some quick ideas for ya:
  • Vegetables and eggs with avocado fried in coconut or olive oil
  • Egg frittata with asparagus and avocado
  • Vegetable and feta omelette cooked in coconut or olive oil
  • Smoothie made from coconut cream, fresh berries, ice, full-fat yogurt, almond butter, and stevia extract
  • Egg and avocado salad
  • Mixed greens salad with avocado, mozzarella, pesto, olives, bell pepper, onions, a few nuts, lemon juice, and extra virgin olive oil dressing
  • Vegetarian low-carb Greek salad with feta, tomatoes, onions, olives, fresh Greek spices, and extra virgin olive oil
  • Stir-fried cauliflower “rice” with veggies and eggs
  • Cheese pizza with...
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