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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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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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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