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Non-Dairy Fat Sources


Ghee – This is a relatively new favorite product of mine. I know, I know, you might be saying “but it’s clarified butter, and butter is dairy!” …. Ghee is ultra-clarified butter. What does this mean? To make ghee, you melt and brown butter. Once melted, you skim off and keep the top layer of fat (the whey protein part of the butter) and leave the rest (the casein part & what most people react to). What you’re left with is a product that is lactose and casein free.


Eggs & Bacon – Pretty much the reason why most people turn to higher fat diets…. BRING ON THE BACON. Just make sure it’s a good quality bacon with no added sugars! Save the bacon fat too…. because everything is better when cooked in bacon fat! (Epic has some great animal fats you can purchase that make using fat to sauté your food in way easier.)

Fatty Cuts of Meat – Chicken thighs, brisket, salmon, higher fat ground meats, sausages, pork belly, rib eye etc. Think really good cuts of meat with lots of marbling and hearty fat layers still on them. If you have a bunch of lower fat meats like turkey or chicken, just add some fat when you cook them! Chicken is awesome cooked in coconut oil and you can always add sauces to your dish as well. (When I had a surplus of turkey bacon, I added Epic beef tallow to the pan and cooked it all together… so crispy and delicious!)

Coconut Oil & MCT Oil – Pretty much the core of every Bullet Proof Coffee, amiright?! I start every morning with at least a tablespoon of MCT oil and end each night with coconut oil. I find it helps to keep me satiated, clear of mind, and feeling great. Coconut oil is great in salad dressings, to sauté meat and to make fat bombs!

Vegetable Oils & Nut Oils – I’m not talking those random fast food joint type frying oils here. What I’m talking about is the really good olive oils, walnut oil, avocado oils, etc. Find some good quality oils and keep your pantry well stocked. These are staples in any diet!


Avocado – I actually hate avocado. BUT, it is a really good source of healthy fat! In fact, my one year old eats avocado almost daily. Just watch out, because they do have a relatively high carb count on them!

Raw Cacao Butter – These little discs of gold are perfect to add in your morning coffee OR to use in desserts, salad dressings, soups, etc. They give you extra fat without a whole lot of flavor. (They also make a great skin moisturizer!)


Butter – Here we go again, “but butter is dairy!” I know, I know…. technically it is. BUT, butter also has minimal casein and, unless you’re verrrrrry casein intolerant, you will probably be ok eating it.

Olives – I have always loved olives…. black, green, jalapeno in the middle…. all of them. And they are pretty low carb too!

Coconut Milk – Stick a can in the fridge and watch the top layer of your coconut milk harden up. That’s the good fatty stuff. It makes great dessert mousse and brightens up smoothies as well. Add it to your dinner curry or any other fatty sauces you like. The clear liquid that’s leftover in the can is coconut water, which is chop full of electrolytes! (Try to find brands of coconut milk in the box that don’t contain guar gum. A lot of times, companies will add extra sugar to their milk.)

Pumpkin & Watermelon Seeds – I was shocked when I found Go Raw Watermelon Seeds in my local Sprouts Farmer’s Market. Annnnnd, I was even more shocked when I looked at the nutrition label – awesome fat source, good portion size and super tasty! Pumpkin seeds are also super high in fat with low carb-age. They are all great as snacks, in salads or blended up in smoothies.


Nuts – Watch out for overconsumption! Most people tend to go ham on the nut butters and nuts (I did!) and it can be stalling your weight loss. Nuts are pretty carby and we often eat way too many in one sitting. Portion out a good amount and enjoy, but don’t overdo it.

Pork Rinds (Chicharrones) – Skip the dollar store bin and head straight to your nearest Mexican grocery store. They make some fresh (& ridiculously delicious) chicharrones! Now, are these bad boys super food? Not really. But, they are a pretty decent option. Paired with some sour cream, salsa or cream cheese, they make the perfect snack! I also love them as croutons for salad.

Bone broth (with fat still in it) & Bone Marrow – Chop full of vitamins, minerals and healthy fats. Some people drink bone broth once a day to soak in all of the benefits! I can’t eat marrow straight up (it’s a texture thing), but, I do like to render the fat and use it for cooking or to add flavor to dishes.

Fatty Sauces/Dressings – Caesar & ranch dressing is keto gold to some folks. And I do like a good caesar salad! But don’t forget about oil based sauces like pesto and mayo!


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Hair Growth Secret… Revealed!

Since I posted this photo online:

one year comparison

Everyone has been asking, “OMG, your hair is so long, what is your secret?! I wish my hair grew like that!”

The truth is, for the LONGEST time, my hair was falling out and wouldn’t grow at all. After you give birth, that “luscious hair” you’re suppose to get during pregnancy (I got none of it) actually falls out. I read some where that it’s really dead hair that your follicles hold on to while pregnant, thus giving you the illusion that your hair is thick and shiny (this could be totally off base though).

So, what really helped my hair grow and made my body give up the need to shed like a german shepherd in the summer??


When you become fat adapted, your hair grows. Because you are taking in more essential healthy fats, your hair follicles become healthier, your body is more energized and your hair grows.

Have you ever done a really low fat diet and your hair became brittle and dry? It’s because your body was lacking the nutrients it needs.

Aside from eating more fat, I noticed a HUGE difference in my hair once I started supplementing with Neocell Marine Collagen. Within a few days, I noticed my hair was softer, shinier and eventually, I noticed it really starting to grow!


I use marine collagen because it has a higher amount of glycine in it. This promotes not only a youthful appearance, but also cognitive and digestive health. The extra shine to my hair was just the sprinkles on the cupcake! Collagen also promotes healthy joints and muscles.

I recommend it to all of my family, friends and clients!

Lately, I have been using 1 scoop of Vital Proteins Marine Collagen Peptides in my lemon water every day. It’s a great option if you would rather mix it in instead of swallow pills. It also has a higher amount of protein in it than the Neocell version. Vital Proteins also has to-go packs which are awesome for traveling!


So there you have it, my secrets to healthier hair: higher intake of healthy fats and collagen! 



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Baby Skin Care – My Go To Products!

As a mom, it’s pretty heart wrenching to deal with anything that causes distress to your child. Allergies, reflux, skin rashes – it all just plain out sucks.

Rian has had his fair share of problems between the GERD, allergies and his random skin rashes. We’ve had hives, random dryness, cracked and bloody spots/creases and a slew of other horrible skin irritations. In fact, as I write this, Rian has little red dots all behind his ears, onto his neck and on the side of his cheek. (I am thinking it’s from a strawberry sensitivity, but honestly, I have no idea!)

I tried all of the home remedies from breast milk to coconut oil, as well as Earth Mama, Honest Co., Babyganics, Aveeno, Eucerine (and more) for his baths, but nothing worked. Rian’s skin always broke out and stayed consistently dry. Lotions were another long arduous task. I treed everything from the aforementioned brands and more. Once again, nothing worked. Everything in the drug store kept Rian’s skin the same or made it worse.

I think you get the drift in how exhausted I was trying to make Rian feel better. 

Lost without a clue what to do, in came my mom. (Moms know best right?!) She mentioned that one of the girls she followed posted about a brand I had never heard of, Baby Mantra. I figured, what the hell? And ordered some the next day off of Amazon. I got the newborn basic bundle to try. It was the best bang for my buck and allowed me to try 3 of their products. I was really interested in the avocado oil. Avocados are chop full of healthy fats and vitamins… if anything would work, that had to!


So here is my honest, four word testimony from a mom who just wants to share her story: This Stuff Saved Us. 

Rian’s skin has been smooth, relatively bump and dryness free (darn food allergies and trying new things!) since we began using the Newborn set 6 months ago. We did try the 3-in-1 bubble bath a few months back and he had a small reaction to it. I still have it to try again later though.

I cannot stress how much I recommend this company (hello made in the USA!), their products and the quality you receive. Plus, their products are EWG verified, Non GMO, NPA certified and PETA certified too!

Give them a try if you are lost like I once was or share this with someone who might be struggling. Let’s get the word out and help some mom’s who don’t know what else to do!


Interested in trying some of these products but not quite sure you’re ready to commit? Enter the Baby Mantra Giveaway, where you could win a Baby Shower Gift Pack (a $54.99 value), on Instagram!

20% OFF your order with CODE: “ZX11T” (ends 3/31)

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Smile Brilliant Teeth Whitening Review


Teeth, they’re always somewhat stained no matter what you do, am I right?!

I was stoked when Jessica from Smile Brilliant emailed me and asked if I would like to try their product. As a mom to a high needs baby who lives off coffee, I quickly replied HECK YEAH! 

The package comes with everything you need to start out: stuff to make your custom trays, whitening gel and desensitizing gel (which is really handy during the whitening process!).

The first thing you have to do is make your custom molds.


In layman’s words, basically, you just take the base and catalyst pastes, mix them together until you’re streak free, plop them evenly in the mold and press up into your gums. Easy as pie. 

Well, probably easier when you’re not trying to take a “I’m not looking at you awkwardly while pressing this paste into my mouth evenly” selfie anyway.


Pro tip – don’t pull out the mold too eagerly… otherwise…. you’ll spit all over yourself. Case in point below.


After you get your perfect molds, you send them back to Smile Brilliant in a pre-labeled package.


A few days later, you get your custom trays straight from their labs! I was surprised how quickly I received my trays. I definitely couldn’t wait to start whitening!


Unfortunately, I suffered quite a bit of sensitivity and even a little soreness in my gums after my second attempt at using the whitening gel and desensitizing gel per the instructions given with my box.

I tried a few variations on the process with the help & suggestions of Jessica at Smile Brilliant. (She was amazing – as well as all of their customer service agents!). I tried whitening every other day, using more of the desensitizing gel, as well as coconut oil on my gums to protect them. Nothing seemed to help much. I had to draw the line at giving up coffee or drinking it through a straw – a personal choice to stay sane in the mornings rather than have pearly whites. 

Luckily, Smile Brilliant has an amazing guarantee on your trays ($30 to replace if needed within 2 years) and a full money back guarantee if you aren’t satisfied within 45 days!

I would say, I was highly satisfied with Smile Brilliant as a company, but due to my sensitivity, I could not fully get the benefits of the product. I can say, I have seen many great transformation pictures on social media as well as their website and other blogs!

So, if you’re looking for a cool whitening system that is less abrasive to your teeth while still promising results, check them out!


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Full Body Workout

Warm Up – 5 minutes on the stepmill at level 10

Round 1 – 4 sets
250m row
15 reps – 30lb dumbbell swings
10 reps – 40lb back squat with a slow negative

Round 2 – 3 sets (video below)
20 reps – 50lb Barbell alternating toe taps
10 reps – 50lb chest press

Round 3 – 3 sets 
(video below)

10 reps – 50lb barbell deadlifts
10 reps – 50lb barbell upright rows
10 reps – 40lb overhead barbell press

Round 4 – 4 sets

15 reps – 70lb deadlifts
This workout should take you about an hour from start to finish. Enjoy! 🙂

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