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Showing posts from August, 2018

Keto Waffle Recipe

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I found this recipe over on the Pruvit blog for National Waffle Day and was PUMPED to eat them. I love keto-friendly recipes that make me feel like I'm not eating keto. These were easy to make and easier to eat! Let me know what you think!!
Ingredients: 4 oz. cream cheese4 eggs 1 Keto//Kreme2 tsp. vanilla3 tbs. heavy cream1/4 tsp. cinnamon1 tbs. melted butter4 tbs. coconut flour1 1/2 tsp. baking powder

Instructions: In a bowl, combine & mix cream cheese, eggs, Keto//Kreme, vanilla, heavy cream, cinnamon, & melted butter.Add in coconut flour & baking powder, then mix until smooth.Add 3/4 of a cup of batter to preheated waffle iron & cook until golden brown (5-7 minutes).Personalize your waffles with all of your favorite toppings! We topped ours with keto whipped cream & fresh berries.
This recipe makes 3 waffles! You can cut each waffle into 4 pieces & freeze in a ziplock bag for up to two weeks. Next time you are craving these keto waffles, just pop them in the …

Low Carb Meal Plan

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Many of you have been reaching out and asking me what my day of nutrition looks like and what I have been doing for my meals. I will try to share my meal plan with you all each week to keep myself in check and to also give you all some ideas! 

I have been eating low carb, as well as practicing intermittent fasting which means I stop eating at 8pm and don't eat my first actual meal until 1 pm. I start my morning with my keto max exogenous ketones which don't break my fast and gives me the boost of energy I need to get through the morning. By waking up fasted and drinking ketones I am waking up in ketosis and burning fat. Some days my first meal is our Keto Kreme coffee which is our version of a fatty coffee. I love it because it's loaded with collagen and MCT.
Implementing Keto Kreme into my routine helps me increase good fats in my diet which is necessary for energy while I am eating low carb and supplementing with exogenous ketones. I prefer a low carb diet over strict keto…

Keto Lasagna with Zucchini Noodles

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I love me some lasagna and this Italian favorite was easy to make and extra tasty. It was ALMOST as tasty as my Mimi's. This keto friendly lasagna has only 5 net carbs and 5 ingredients! Total time to make from prep to get in my belly was only 40 minutes and it was totally worth it! Ingredients16ozground beef1cup low carb marinara sauce1zucchinilarge10ozricotta cheese4ozmozzarella cheeseshredded
InstructionsPreheat oven to 350 degrees F. Peel zucchini into strips and leave out the seedy core. Salt and let sit for 15 minutes and blot with paper towels. Brown ground beef in pan and add marinara. Season well with salt and pepper. Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella. Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top.

Taco Stuffed Avocado

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I was craving tacos last night but wasn't in the mood to make a low carb shell! This is the perfect low carb Taco! These avocados are loaded up with the best taco meat (ground bison...yum!), cheese, tomatoes, lettuce and sour cream. It was really quick to make, about 20 minutes and not to mention they were really cute! Perfect app to bring to a bbq or dinner party! Two thumbs up from me!
Ingredients1 pound ground beef1 tablespoon Chili Powder½ teaspoon Salt¾ teaspoon Cumin½ teaspoon Dried Oregano¼ teaspoon Garlic Powder¼ teaspoon Onion Powder4 ounces tomato sauce3 avocados halved1 cup shredded cheddar cheese¼ cup cherry tomatoes sliced¼ cup lettuce shredded
Additional toppings: cilantrosour cream
Directions Add the ground beef to a medium-size saucepan. Cook over medium heat until browned.Drain the grease and add the seasonings and the tomato sauce. Stir to combine. Cook for about 3-4 minutes.Remove the pit from the halved avocados. Load the crater left from the pit with the taco meat.…

20 Days to Confidence

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Do you ever feel like you were meant for something huge in this world? Like you were put here for a purpose? Do you feel like you could have an impact on others in a positive way if you were only brave enough to do so? Do you ever create a plan in your head, something amazing, something that the whole world could benefit from...but then that pesky shyness sneaks up on you, grabs you from behind, and pulls you back into that black hole of mediocrity? I get it! Know why? because that is how I felt for the first 30 years of my life!


I can remember being 8 years old and having HUGE dreams, I just always felt like I was meant for something big in this world. I felt like I had the power to make a difference, but even then I was held back by a lack of confidence and overcome by shyness. I may have had all the answers in class, but there was no way I would put my hand up. I may have been able to make every shot on the court, but the fact that someone had once called me a 'hun' made me …

Chocolate Coconut Flour Cupcakes with Espresso Buttercream (Low Carb and Gluten Free)

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My nieces birthday is coming up and she wanted to make some cupcakes so I thought, why not make some adult cupcakes to go with her chocolate ones. These espresso buttercream cupcakes definitely did the trick. I am an espresso lover so why not have some in your cupcakes right? They are delicious AND low carb...perfect combination! 
Ingredients Cupcakes: 1/2cupbuttermelted7tbspcocoa powder1tspinstant coffee granules(optional, enhances chocolate flavor)7eggs1tspvanilla extract2/3cupcoconut flour2tspbaking powder2/3cupSwerve Sweetener1/2tspsalt1/2cupunsweetened almond milk

Kids Keto Chocolate Chip Cookies

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Chocolate chip cookies are a big favorite amongst the ketogenic community. Low carb cookies are a perfect recipe to make for any occasion!
INGREDIENTS 1 1/2 Cups Almond Flour1/2 Cup Salted Butter3/4 Cup Natvia (Or Erythritol)1 tsp Vanilla Extract1 Egg1/2 tsp baking powder1/4 tsp Salt1/2 tsp xanthan gum (optional)3/4 Cup Sugar-Free Chocolate Chips 


INSTRUCTIONS
Preheat your oven to 180C (355 F). Zap the butter for 30 seconds to melt, but it shouldn't be hot.Place the butter into a mixing bowl and beat with the natvia. Add the vanilla and egg, mix on low for another 15 seconds exactly.Add the almond flour, xanthan gum, baking powder and salt. Mix until well combined.Press the dough together and remove from the bowl. Combine the chocolate chips into the dough with your hands.Roll the dough to Make 12 balls and place on a baking tray. Bake for 10 mins.Let them cool, and serve. Keep in an airtight container. #ketocookies

Keto Jalapeno Popper Pizza Recipe

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Holy mother of pizza, this was a good one!! I may or may not have eaten way more than my share. The prep was pretty simple, only took about 30 minutes and then another 30 to cook. I will totally be making this one again! 


Ingredients
Crust 2 cups shredded mozzarella cheese 3/4 cups almond flour 1/2 tsp. oregano1/2 tsp. paprika 1/2 tsp. red chili flakes 1/2 tsp. pepper 
Toppings  1 Tbsp. tomato paste 1/3 cup bacon bits 1/3 cup chopped jalapeno peppers 11 tsp. cream cheese 1/2 tsp. garlic powder 3 Tbsp. chopped chives 


Directions
In a microwave-safe bowl, place your mozzarella cheese. Add the oregano, paprika, red chili flakes, and pepper. Heat the cheese up in the microwave for about a minute or until it has melted. Stir your almond flour into the cheese, mixing it until a dough has been formed. Place your dough onto a piece of parchment paper and a pizza tray if you have one. Using your hands, knead the dough together. Using a rolling pin, roll the dough into a circle shape (I did not have o…

Keto Vs. Low Carb

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Many of the people I work with have the question of which nutrition plan they should follow. Should they do strict keto or low carb? I can't answer that question for them OR you...what I CAN do is explain the difference. So here we go!
What constitutes the ketogenic diet?
The ketogenic diet is when you start balancing your macros. What is a macro? It is short for macronutrients. Macros are your fats, proteins, and carbs. In the ketogenic diet, you are going to be eating mostly fat, moderate protein, and low carb. That ends up being about 70-80% fat, 15-20% protein, and 5-10% carbs. Your carbs are going to stay under 20-25 grams per day. There are some pretty cool apps available for your phone so that you can track this to keep your mind sane. I use the myfitnesspal app. 

What's the point of counting your macros and following a ketogenic diet? When you are following the keto diet you are shifting the body from using glucose as its fuel source to using fat as its primary source of …