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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. 


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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


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Beef Bone Broth

Bone broth. Something that is relatively new to me. Why? Because I always called it stock LOL. 🙂

But really, making it at home is new to me… and it couldn’t be easier.


Bone broth is good for you for numerous reasons… it’s rich in minerals, contains collagen, glutamine, glycine & proline (think gut health) and can also improve brain health. For many, many years, bone broth has been a staple in diets and it’s even consumed during fasting periods.

It is recommended that you drink bone broth at least a few times a week. Buying already prepared bone broth in the store can get preeeeetty pricey… so why not save some cash and make your own??

Here’s my recipe for some pretty rad beef bone broth:


The first thing you want to do is hit up your local market and ask the butcher if they have any bones left over from other cuts. Ask for marrow, soup bones, chicken feet (super high in collagen if you’re doing a chicken broth!), etc. Pretty much, any bone or fatty left over piece is what you want. I found these bones in the frozen section at Sprouts.


What went into this pot:

2 onions, halved (skin and all!)
3 heads of garlic, cut horizontally in half (skin on here too!)
1lb of roughly chopped carrots
1 full head (is this what they even call it?) of celery, roughly chopped
2 tablespoons of Apple Cider Vinegar (really important!! ACV helps to draw out all of the good stuff from your bones)
3 Bay leaves
Handful of black peppercorn
1/2 handful of red pepper flake
1/2 handful of pink Himalayan sea salt
All of your bones

Throw everything into the pot. Exact measurements on spices don’t really matter… just throw in as much of everything as you like! Get creative with different spices – ginger root would be an awesome addition!

Once everything is in the pot, add enough water to cover everything by about 1-2 inches.


Bring the water to a boil and then let it go for HOURS on a high simmer. I like to make my stock at the end of the day and let it cook overnight. This ensures I get a good 12-16 hours of cook time. 

Strain your bone broth with a fine strainer a few times to get all of the extra goodies out.

I then put my broth into some containers to freeze. This allows the beef tallow (or fat) to rise to the top and harden.


Once frozen, scrape the beef tallow off the top and put in another container. BEEF TALLOW IS GOLD.


I like to store mine in a mason jar and use it for practically everything….. sautéing vegetables, cooking leaner meats like turkey bacon and chicken, adding to soups…. the list goes on!


I keep my bone broth in the freezer because I make larger batches. When I plan on using it, I just defrost it the night before and heat it up on the stove top before drinking.

It still tastes great and lasts for quite some time! Beef bone broth is also fab in beef stews, which are perfect for this time of year!

I hope you enjoy this recipe and make some bone broth yourself – it’s so easy and tastes amazing!



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Beef & Bacon Zoodles

Incorporate lots of healthy fat into a basic dish like meat sauce and pasta!


Here’s how:


1 zucchini
2 cloves of garlic
4oz grass fed beef (85/15 blend)
2 slices of bacon
1/2 cup jarred marinara sauce
Parmesan cheese
1/2 tablespoon coconut oil


In a medium sauce pan, begin by browning the beef. Cut the bacon strips into pieces and add to your pan.

While the meat is cooking, spiralize your zucchini into noodles.

Once the meat is cooked, add in the garlic and coconut oil. Let cook another couple minutes then add your zoodles. Let cook for about 3 minutes before adding in your marinara sauce. Once the sauce is warm, plate the pasta and top with parmesan cheese.

It couldn’t be easier! 🙂


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Eggplant Pizzas (no salt method)


I previously made eggplant pizzas where I coated the slices in salt to get the moisture out. (You can find the recipe here). And, while the salt helped to dry out the eggplant and make it easier to hold and bite like a real pizza slice, some people have mentioned that they can’t get over the salty aftertaste.

I didn’t find the eggplant to have any aftertaste or saltiness to it, but I decided to revise the recipe so that I would have a no salt version as well 🙂

I found the slices to be harder to hold, but they still had great flavor!


1 large eggplant
A couple tablespoons of avocado oil (or other oil of choice)
1 jar of marina sauce (left over jars are perfect for this because you only need a little bit)
1/2 cup mozzarella cheese
4oz lean ground turkey
9 slices of jalapenos
Himalyan Sea Salt & Pepper


Preheat your oven to 400 degrees.

Wash and dry your eggplant to start. Cut off the top and bottom to your eggplant and then slice the it length wise into 1/2 inch pieces.

On a baking sheet, lay the pieces of eggplant so they are not overlapping. Drizzle the slices with the avocado oil, salt and pepper. Rub in the oil and spices and then flip the pieces and repeat. Once thoroughly spiced and oiled, put the baking sheet in your oven and cook for 10 minutes. Flip the eggplant and cook another 10 minutes.

After 20 minutes of baking, pull the baking sheet out and set next to your toppings. Begin by topping each slice with 1 tablespoon of marina sauce. Next, add the turkey and jalapenos and then finish with a sprinkling of mozzarella.

Put the baking sheet back into the oven until cheese has melted. Once the pizzas are done, let cool for a few minutes and then dive right in!


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4 Tips to a Healthier Halloween!


Candy Jars (or really large bowls like we have in my house) are staples this time of year!

But what if you want to give the kids something a little healthier….. instead of just another high calorie candy bar? Here are some of the tips KIND Bar and I came up with:

1. Pick snacks with something nutritional (nuts, organic, dried fruit, etc.)

If you’re looking into handing out candy from the usual candy bags, choose something with some sort of nutritional component. For example, kisses with almonds and peanut m&ms include healthy nuts, some chocolate bars have dried fruit and Annie’s Organic fruit snacks make an unhealthy treat healthier!

Choosing smart candies (like Justin’s mini peanut butter cups) helps to make Halloween just a little bit healthier.

2. Swapping candy for healthier snacks like protein bars, cookies, etc.

So many candy bars are loaded with sugar and additives! Why not swap out the old for something healthy and new?! Try adding KIND Bars, little bags of nuts, trail mix, or organic dried fruit to your bowl this year! The kids will love having full size bars and snacks to munch on and their parents will be thankful too! 🙂

Smaller protein bars like Detour Simple or SMART Bars or KIND Pressed bars make great offerings.

3. Add fun items to your jar like tattoos, stickers, toys.

Hit up your local Dollar Store for neat toys that won’t break the bank! It doesn’t always have to be about edible goods! 🙂

4. Make your own treats!

If you have the time, it’s pretty cool to make your own treats! I made these rice crispy treats using Love Grown Bats & Boos cereal (made from beans!). Check out the recipe here.


You could also make some yummy caramel apples, chocolate peanut butter cups or protein cookies!


Here is a quick reference that I found helpful in regards to sugar consumption!


Halloween is about having fun and enjoying time with the kids. Let’s make it less about eating candy and more about making memories this year!! 🙂



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