Select Page

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!


Share now! Facebooktwittergoogle_plusmailFacebooktwittergoogle_plusmail

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! 



Share now! Facebooktwittergoogle_plusmailFacebooktwittergoogle_plusmail

A Keto Day For Me

It’s been requested (quite a few times) that I share a typical day in my keto life. While I strongly encourage you to find what works for you, this is what works for me. 



Calories – usually about 2,000 but I always eat back my exercise calories (because I am in maintenance mode). So this could go up to 2,400 or more.

Macros – I try to hit about 20% protein, 7% carbs and 73% fat. Again, this could change depending on the day. On training days, I typically (but not alwayseat a few more grams of carbs and protein to help with recovery.

Liquids  I always drink a gallon of water. I also will drink a cup of tea, kombucha or sparkling water when the mood strikes me.

Food – A typical eating schedule for me starts from 5am – 8pm.

5am – Bullet Proof Coffee made with 16oz coffee + 1 tbspn MCT Oil + 1 tbspn Heavy Whipping Cream
Between 10:30-1pm – Meal One …. usually I eat eggs, bacon, greens and cheese for this meal
3pm – Afternoon tea or hot cocoa …. I’ll add some sort of fat source (MCT Oil, butter or coconut oil) if I need it
6:30pm – Meal Two …. this usually includes meat, greens and fat
7:30-8pm – Dessert …. typically a fat bomb


Here are two days from my food logs:

Training Day: Calories – 2,358 | Macros – 51g Total Carbs (33g NET), 180g Fat, 118g Protein

Bullet Proof Coffee (coffee + 1 tbspn heavy whipping cream + 1 tbspn MCT Oil)

Meal One – 3 eggs, 2 slices of bacon, sauteed kale and cabbage & 2oz of Kerrygold Ballyshannon cheese

Snack – keto hot cocoa (16oz hot water + 1.5 tbspn unsweetened cocoa powder + 1 tbspn heavy whipping cream + 1 tbspn MCT Oil)

Meal Two – Spaghetti Squash pasta with meatballs + keto biscuit with butter & 4oz dry red wine

Dessert – 2 peanut butter and chocolate fat bombs + macadamia nuts

Non Training Day: Calories 2,026 | Macros – 36 Total Carbs (25g NET), 162g Fat, 101g Protein

Bullet Proof Coffee (coffee + 1 tbspn heavy whipping cream + 1 tbspn MCT Oil)

Meal One – Spaghettin squash, 2 slices of bacon, 3 eggs, 1 oz goat cheese

Meal Two – pork carnitas salad with salsa, cheddar cheese and sour cream

Dessert – Keto protein bar (40g melted coconut oil + 14g cacao butter + 1 scoop protein – mix and freeze) topped with peanut butter and marscapone cheese


I really want to stress again that you should eat for your goals and body. I listen to my body and eat when I am hungry. If I don’t hit my macros perfectly, I’m okay with it!

Go forth and keto on.




Share now! Facebooktwittergoogle_plusmailFacebooktwittergoogle_plusmail

Keto Necessities

Keto is amazing.

However, it’s become a fad… something for big name companies to sell you on. Thanks to social media, we are constantly fed what “supplements” we should be taking. This can include anything from artificial ketone drinks to low carb microwavable meals and bars.

The truth is, you don’t need any of this BS to become a successful keto-goer. 

Here are a couple of my favorite, non-gimmick, keto eating favorites:


MCT Oil – we’ve all heard about it…. it’s the magical component to bullet proof coffee that keeps us full, burns fat and helps regulate our metabolism. And yes, the hype is true. It’s short for moderate chain triglycerides – meaning in simple terms, it’s an awesome form of straight fat. Coconut oil contains some MCT’s, but it’s not as potent as this oil.

I love MCT in my coffee every morning and sometimes in my tea in the afternoon! If you are just starting out with this oil, start small. It’s a natural diuretic and might give your stomach the rolls at first.

Milk Frother

Milk Frother – for bullet proof coffee and/or tea of course! My sister bought me the brand that’s linked and it’s been awesome in the morning!

Here’s a tip for you (learned from hard experience) – only fill your mug half way with the mix-ins (hello MCT!) and coffee/tea. Blend and then add more coffee or tea to fill your mug. Don’t splash by automatically filling up all the way it like I’ve done…. many times LOL.


Kind Bars & Detour Bars – we all need quick on the go bars. I LOVE these bars because the carbs are relatively low and you just get good high quality ingredients!

These also make great pre/post workout snacks to fuel those muscles without downing a ton of carbs.

Did you know, once you’re fat adapted, you can actually train fasted?! YEP!


Dark Leafy Greens – Kale & cabbage are a staple in my diet. I love them both sautéed in bacon fat, NOM. It’s very important on a low carb diet to still get in as much nutrient dense food as possible. Kale is awesome and it even comes shredded in ready-to-use packs… which means, EASY PEASY!

I eat mine usually with eggs and bacon or on the side of some sort of protein.


Electrolytes – I can’t stress how important electrolytes are on a keto lifestyle. Carbs are what mainly hold on to the water in our muscles. Without them, our bodies need something more. Bring on the pink himalayan sea salt! If you’re experiencing the keto flu, make sure to get your electrolytes in!

Keto Lemonade is a great source of electrolytes – and I drink 40oz every day! I just put the juice of one lemon + a good pinch of pink himalyan sea salt + a couple drops of stevia and 40oz of water (in my awesome HydroFlask) and sip on it for a few hours.


Fatty Meats & Nuts – I mean, this IS the staple of every low carb high fat diet. Bacon, brisket, ribs, whole eggs…. the list goes on!

Most keto-goers eat a TON of bacon and eggs, but there are SO MANY more awesome meats to enjoy!

Nuts are also a great source of fat, but make sure to not over do it. I love pecans, macadamia nuts, brazil nuts and almonds. Nuts do contain carbs and some nuts can be pretty high. Just make sure to eat them responsibly 🙂


Magnesium – going number 2 can sometimes take a little effort (if you know what I mean) when you eat high fat. Magnesium not only helps you to stay regular, but it also naturally helps your muscles relax and aids in better sleep. Win win. 


Share now! Facebooktwittergoogle_plusmailFacebooktwittergoogle_plusmail

Day In The Life – Food Diary

I get asked quite frequently to share my food logs. Since I finally remembered to take photos of all of my food, I decided why the hell not do it today?

FYI – I don’t claim to be a food photographer and I definitely don’t create “masterpieces” in the kitchen. My food is real, homemade and simple!


I start every morning (around 5:30am) with coffee and MCT Oil. Usually, I just add a tablespoon of MCT (moderate chain triglycerides) to my coffee and drink it, but lately I’ve been diggin a little extra somethin somethin.

Behold: the hot chocolate coffee…. 1 tablespoon heavy whipping cream + 1 tablespoon MCT oil + 1/2 teaspoon each of chocolate and vanilla sugar free syrups all blended together into a beautiful “have a great day” kind of drink.

Nutrition: 176 calories | 1.2g Carbs | 19g Fat | 0g Protein


Between 11-12pm, I have my first meal. It usually looks like breakfast but sometimes I go for lunch items like tuna or egg salad.

Today I decided to enjoy a little breakfast medley of salami, havarti cheese, kale sautéed in bacon fat, bacon, & eggs.

Nutrition: 628 calories | 4.5g Carbs | 52.2g Fat | 34.5g Protein


Around 3pm, I typically have some sort of tea. Harney & Sons has been my go-to this winter. It’s warm and delicious and tastes great with 1 tablespoon of heavy whipping cream! (not pictured)

Meal two is always dinner. Tonight I made a rendition of this Jalapeno Popper Soup from I Breathe, I’m Hungry. I added some chicken and bulked it up slightly, but the idea is the same! I also added some Cello Whisps on the side because…. why not?

Nutrition: 638 calories | 10g Carbs | 46.5g Fat | 46.3g Protein


Last but not least…. DESSERT! I love eating dessert.

Who says you can’t have “carby” things while staying low carb high fat?? I eat Flapjacked Mighty Muffins pretty regularly. I use to start each day with one, but since going LCHF, I have switched them to the end of my day.

On the docket for tonights dessert? Half a Mighty Muffin cooked with half a scoop of Gardenia Chocolate protein powder by Body Nutrition (the best vegan protein powder I have found!) and then topped with 1 tablespoon of natural chunky peanut butter and pecans. NOM.

Nutrition: 399 calories | 19.5g Carbs | 27g Fat | 25.2g Protein


I love eating…. HFLC rocks my socks.

Daily totals: 1,932 calories | 36g Carbs | 153g Fat | 106g Protein

**Side Note: I am currently working on increasing my calories slowly but surely each week. More on that in another post….. 🙂




Share now! Facebooktwittergoogle_plusmailFacebooktwittergoogle_plusmail

Peanut Butter & Bacon Chocolate Mousse – Low Carb High Fat

PB Bacon Mousse

Who doesn’t love a peanut buttery, chocolatey, baconey dessert???! I DO, I DO!

Check out this concoction…. peanut butter on the bottom, mousse in the middle and crunchy bacon on top. Nothing gets better than that in my humble opinion.

Here is what you need: (Makes 6 servings)

2 tablespoons of crunchy peanut butter per dish (12 tablespoons total)
1 cup heavy whipping cream
2 cans of full fat coconut milk (chilled for at least 12 hours)
6 tablespoons of unsweetened cocoa powder
1 tablespoon of ground cinnamon
3 teaspoons of Xylitol (or other sweetener)
2 teaspoons of vanilla extract
3 strips of cooked bacon (1/2 strip to crumble on each dessert)

To make the mousse:

Start by adding 2 tablespoons of peanut butter to the bottom of 6 ramekins and put them in freezer to harden. (If you forget this step, like I did, it still works fine!)


In a mixing bowl, add the solidified fat from the coconut milk. (Leave the water for smoothies or something else). Begin whipping the coconut milk until you see soft peaks. Add the cocoa powder, cinnamon, sweetener and vanilla and continue to mix until incorporated. Once fully combined, add the heavy whipping cream and beat for a few minutes until the mixture has almost doubled.


Add the mixture to each ramekin and chill in the refrigerator until you are ready to serve. When ready, crumble half a piece of bacon onto the top of each dessert.


Enjoy!! 🙂

Nutrition Per Serving: 460 Calories | 14.9g Carbs | 39.1g Fat | 9.6g Protein | 4g Fiber | 1.7g Sugar


Share now! Facebooktwittergoogle_plusmailFacebooktwittergoogle_plusmail