Keto for Beginners

The Keto diet has been talked about a lot recently. Short for Ketogenic, the Keto diet is a concept of eating high fat, low carb, and moderate protein. This nutrition method is not new – even though it seems like the most recent fad. It has actually been around since the 1920’s. It was created by researchers working at John Hopkins Medical Center to successfully treat epileptic patients. Once pharmaceutical drugs for epilepsy came to market, the Keto diet was all but forgotten. It was pushed even further from mind in the 80’s when the fat free craze hit.

Fat, protein and carbohydrates are the only three macronutrients (macros) that exist. For macro, think big. These are large particles and they contain calories. On the flip side, micronutrients (micros) are small. They are things like vitamins and minerals and
do not contain calories.

When adopting a nutrition method that focuses on macros, like the Keto diet, it is important to have an understanding of these macros...

Continue Reading...

RECIPE: Pulled Pork Tacos with Low Carb Tortillas and Slaw

Ya'll know I LOVE tacos. LOOOOOVE them. 

They are just so versatile! There are breakfast tacos, lunch tacos, dinner tacos, even dessert tacos! You can get them with just about any protein or veggie. They can be made vegetarian or vegan. You can make them gluten free or dairy free. I mean seriously.... they are the best food EVER. 

So of course I needed to find a way that I can fully enjoy some amazing tacos while being able to stay on pretty much any plan I am doing, and will work for my clients too. Not to mention, one that my family will love because I do not make multiple meals!

So I put together this recipe! 

If you don't need to stay as low carb, you can use other tortillas. If you need to adjust these in any way, you totally can. That's what I love about them!

This is a pork recipe I have been using for YEARS. We LOVE it. And it's fantastic for meal prep day. Make this pork and then you can eat on it all week by having tacos one time, putting it on salad another...

Continue Reading...

Healthy Pumpkin Muffins

I have been craving something pumpkin-y. 

Maybe it's because the Pumpkin Spice Lattes have come out. Maybe it's because we had a couple of cooler days here in St. Louis. Either way, I wanted to make something yummy and satisfying that would not derail my goals, and that my kids could also enjoy for busy morning breakfast!

Thus, the Pumpkin Muffin! It's high fat low carb, so it's Keto friendly. It's also gluten free!

Here's what ya need for dry ingredients:

1 1/2 cups almond flour

1 tablespoon pumpkin pie spice mix

1 tablespoon chia seeds

1 tablespoon ground flax seed

1 tablespoon hemp seeds

1 tablespoon baking powder

1/4 cup Swerve confectioners sweetener

Pumpkin seeds for topping

Here's what ya need for wet ingredients:

1 cup pumpkin puree

6 large eggs, separated

1/2 cup butter or ghee (or coconut oil to make it dairy free!)

 

Here's what ya do:

Preheat oven to 350. Place all the dry ingredient, except the pumpkin seeds, into a bowl and stir until combined. 

Using a...

Continue Reading...
Close

50% Complete

Thank You For Subscribing!