Merry Christmas and Happy New Year!!!!!!

I want to you wish you all a Merry Christmas and a Happy New Year.

As this year has progressed, we have maintained our consistency in posting every week which it is amazing how hard that can be sometimes as we lead a very busy life.

My goal for next year is to expand a little more and to educate as much as possible about a low carb and keto lifestyle. If you’ve enjoyed any of the recipes or articles I’d love to hear your feedback.

Bacon Ranch Chicken (Turkey) Casserole

Bacon Ranch Chicken (Turkey) Casserole

  • Servings: 8
  • Difficulty: easy
  • Print

A casserole the whole family will enjoy


  • 1.5 pound cooked chicken, cubed (or leftover turkey)
  • 1 pound fresh broccoli, steamed and rained or frozen broccoli, thawed and drained
  • 1 tablespoon minced onion
  • 1/2 tablespoon parsley
  • 1/2 tablespoon dill (dried dill weed)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup + 2 tablespoon bacon crumbles
  • 8 ounces cream cheese softened
  • 4 ounces sour cream
  • 4 ounces mayo
  • 8 ounces shredded cheddar cheese


  1. Preheat oven to 350 if baking immediately. Or you can prep ahead and keep int he refrigerator for a day or two.
  2. In a big bowl combine cream cheese, sour cream, mayo and spices and mix thoroughly.
  3. To the cream cheese mixture, add the chicken, broccoli, 3/4 of the cheese, and the bacon crumbles on top.
  4. Dump into a 9×13 baking dish sprayed with cooking spray. Sprinkle remaining cheese and 2 tablespoons bacon crumbles on top.
  5. Bake until hot about 15 minutes.

Recipe Courtesy of

Brain Function and Ketosis

Did you know that as we age or if we have had TBI‘s or PTSD that your brain doesn’t uptake glucose into the brain?

I know that I have experienced less brain fog and clearer thinking since I have been taking exogenous ketones and using a keto lifestyle.

Part of my keto lifestyle includes intermittent fasting. Intermittent fasting will give you a brain flush by clearing your mind, awakening your senses, and improving brain function.

Here is a link to an article that talks about the benefits of Intermittent fasting and brain function.

To summarize all of this information, it would seem that our brains work better while our bodies are in ketosis, whether from endogenous ketones or exogenous ketones. In TBI’s or PTSD the trauma that our brains have suffered leads to less capability of the brain being able to uptake glucose.

If you want to try intermittent fasting or ketones that put your body into ketosis in under 30 minutes, don’t hesitate to reach out. There are so many benefits other than feeding the brain, but to me as I age that is one of the biggest things.

Are you Ready for Thanksgiving?

Wow where has this year gone to? It is already Thanksgiving week. I am so thankful for my life, my kids, my grand daughter, parents that are still here to celebrate with us and family.

What are you thankful for? Comment back to me with what you are thankful for. I’m also thankful that I have a great home to live in, a vehicle that runs well and gets me back and forth to work and all the traveling that I do. For the ability to travel. As you read this I will be visiting my son in Idaho for the week. I can’t wait to see him. Normally I only get to see him once a year, if that. This year I will get to see him twice. I think this is going to have to be my new normal.

I have put together a little Thanksgiving Recipe Booklet for you all to enjoy complete with Turkey and dressing and even pumpkin for desert. I will post recipes everyday this week til Thursday to give you those recipes to enjoy. Try all of them or try any of them. I think you will agree with me, these are awesome recipes and most of your guests wouldn’t know they are all keto.


What is your BETTER?

Have you started on a keto or low carb lifestyle? When did you start and what have your results been?

Above is a picture of my mother and me in December of 2016. My mom hasn’t done any kind of diet other than the SAD diet all of her life. She has recently started to go a little low carb!!!! Maybe only one piece of bread instead of 3 pieces of bread a day. She has a very high metabolism so she has never really struggled with her weight.

Above is my mom and me in the spring of 2018. As you can see I’ve lost 27 lbs and lost my carb face. I take exogenous ketones every day and I live a keto lifestyle. I do keto about 2-3 weeks out of the month and low carb for about a week out of the month. The difference is how many carbs you actually eat a day. During keto I maintain less than 50 grams a day and during the low carb week I maintain less than 100 grams a day. This has worked extremely well for me, especially since I take the exogenous ketones to put me into ketosis. I feel like I’m 30 instead of 60.

The picture on the left was not my heaviest period of my life but I definitely didn’t feel good about myself and my health was rapidly deteriorating. The picture on the right was 3 months in and I had lost 27 lbs. and my joint pain was gone and my brain was working well because I was feeding it ketones.

I take the exogenous ketones every day to feed my brain and to help me feel younger. I’m just like most women my age, we don’t want to get old! I love how I feel and my health journey is continuing every day.

If you have any questions about exogenous ketones, please feel free to ask. I love helping people to feel BETTER!

Have you hit a Plateau

Are you struggling to lose any more weight? Maybe you’ve lost 25 lbs or 50 lbs or 100 lbs and you’re not quite there yet with total weight loss, but you have hit a plateau.

There are a couple of ways to look at this. I have maintained at 152 for the last 2 years. I go up and down by 1 lb or 2 lbs all the time, but that is the limit to where I get to. So I have decided that my body is saying this is your ideal weight. According to past information from BMI records, etc. I should weigh approximately 110 for my body/height index. At 110 I personally think I would look sick. I like where I’m at in my journey. I love the fact that I have been able to maintain for over 2 years. This is the first time in my life that I’ve been able to do that. So I’ve stopped criticizing myself as I look in the mirror and it is amazing how that helps.

Another way to look at it is to do some calorie cycling. Something to jump start our systems. Maybe you need to increase your calories for a week or lower your calories which would mean either doing intermittent fasting or a 60 hour fast, taken under the watchful eye of trainers and coaches. (I love this one). Who knew that 60 hours without food would make you feel so amazing. It is like rebooting your computer.

If you’re struggling – don’t quit! Quitting sends a signal to the brain that you don’t believe you can do this. You are an amazing person and all you need is to believe. It doesn’t matter what the nay sayers say – if you’re like me you use that as fuel to the fire – just to show them you can do anything you set your mind to. But setting your mind to it is probably one of the most important keys. Pull deep from inside you with what your wants and desires are.

Pick an event – maybe a family trip to Disney World, or a huge hike out west – or maybe it’s just to be able to get down on the floor and play with your kids. Use that as incentive. Reward yourself every step of the way. Reach that first goal of 10 lbs lost and treat yourself to a pedicure or getting your hair done or a date night with your significant other or something that is not food related. Get to your second goal and treat yourself. We all love rewards and probably in the past you treated yourself with food, don’t use food to reward yourself.

Do some self development along the way and learn to love yourself. Know that as you lose weight you will have to change how you see yourself in the mirror. Stop being so critical of what you see. Be thankful that the scale is moving downward. If you reach that plateau try something different for a day or two, but only after the plateau has lasted a couple of weeks.

If you are struggling – reach out and we can help you get over the hump with ideas that maybe you haven’t thought of or resources that we can send you to. JUST DON’T QUIT!!!!!