pros of a low carb keto lifestyle

Research has discovered that a keto diet can help you lose weight and reduce inflammation factors in the body. It can also lead to greater metabolic efficiency in consuming fats.

This way of eating usually has more people feeling fuller because all that fat really increases your satiety and if you feel fuller you’ll eat less, which translates into weight loss.

A new study from the Sanders-Brown Center on Aging at the University of Kentucky found that following a keto diet may help protect against cognitive decline.

Keto can bring great changes in weight loss and the results are outstanding. Keto can be followed as a lifestyle, and you won’t put the pounds back on as long as you stick with it.

The above items came from an article on Keto from the magazine “The Complete book of Diets that Work”.

Since we don’t consider eating Low Carb and Keto as a DIET, but as a lifestyle I am living proof that it does work and can be a continued lifestyle with only good things for side effects. I’ve been eating Keto for 3 years now and have had very minimal weight fluctuation. And the only time my weight did fluctuate was when I took a month off from eating Keto and added carbs and sugar back into my meal plan because of holidays. It was pretty dramatic, but the nice thing is I can go right back to eating my keto way and lose the extra pounds I had put on.

I also drink exogenous ketones on a daily basis which helps to keep my body in ketosis and gives me better Energy, better Sleep, and easier Fat Loss.

Have a fantastic week and see you next week!

Gluten free & keto chocolate cupcakes

Gluten Free & Keto Chocolate Cupcakes

  • Servings: 6
  • Difficulty: easy
  • Print

Think an intensely chocolatey and moist cupcake, topped off with a ridiculous chocolate buttercream frosting.


    For the chocolate cupcakes
  • 1/2 cup almond flour
  • 3 tablespoons golden flaxseed meal or psyllium husk, finely ground
  • 1 tablespoon coconut flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon xanthan gum
  • 1/4 cup unsalted grass-fed butter
  • 2 tablespoons heavy cream
  • 1/3 cup cocoa powder
  • 1/4 teaspoon kosher salt
  • 1/3 – 1/2 cup xylitol or erythritol
  • 2 eggs
  • For the chocolate buttercream frosting
  • 5 tablespoons unsalted grass-fed butter at room temperature
  • 5 tablespoons cream cheese at room temperature
  • 2-4 tablespoons powdered swerve
  • 1-3 tablespoons cocoa powder to taste (I used 1 tablespoon)
  • 1/4 teaspoon espresso powder
  • pinch of kosher salt as needed


    For the Chocolate cupcakes
  1. Preheat oven to 350F. Line a muffin pan, set aside.
  2. Add almond flour. flaxseed meal, coconut flour, baking powder and xanthan gum to a medium bowl. Whisk until thoroughly combined, set aside.
  3. Add butter, heavy cream, cocoa powder and salt to a large heatproof bowl. Melt over a water bath whisking constantly (or use the microwave in small bursts.) Remove from heat and allow the mixture to cool slightly.
  4. Add in the sweetener and one egg at a time, whisking well after each one until completely incorporated. The texture should appear smooth and thick, with all the sweetener disolving into the mixture (if using erythritol, granules will remain). Add the flour mixture, whisking vigorously until fully blended (about a minute). Divide the batter into prepared muffin pan.
  5. Bake for 14-17 minutes, or until a toothpick inserted comes out clean. Always keep in mind, however, that your cupcakes will continue to cook while cooling.
  6. Allow to cool for at least 15 minutes in the muffin pan. They’ll be particularly fragile right out of the oven, so you need to let them set. Keep stored in an airtight container for 3-4 days.
  7. For the chocolate buttercream frosting.
  8. Add the butter, cream cheese and sweetener to a large bowl. Cream the mixture with your mixer using paddle attachment until light and fluffy, about 10 minutes. You’ll want to scrape the bowl every so often to ensure an even mixture. Add cocoa powder to taste, espresso powder and salt and continue to beat until fully incorporated.
  9. Transfer frosting to a piping bag with a tip and decorate each cupcake.
  10. 3 The cupcakes keep well, stored in an airtight container in the fridge, for about 3 days. And they also freeze beautifully just thaw it out in the fridge overnight.
Recipe Courtesy of

practice mindful eating techniques

When was the last time that you ate dinner at your dinner table without distractions? One of the things we do today more than at any other time in history is to “eat on the go” and we always have the TV on in the background.

With all the activities that our children and grand children are in, we tend to Eat on the Go, and if we are at home to eat – we eat with the TV on.

Let’s start sitting at the table for 20-30 minutes, enjoy every bite of our meal, turn off our cell phones and our TVs and concentrate on the flavors and textures of our food, the smell of the dish, etc. When you concentrate on eating your food and enjoying it, you actually take in fewer calories and fill up faster.

The reason for this is because you are eating slower and it takes your brain 20 minutes to register that your stomach is full.

Learning mindfulness techniques, like mediation and cognitive therapy, had a 97 percent impact on the weight loss of obese individuals in one study.

One of the best examples I know of not being able to slow down is – my son’s dog. Abby doesn’t know how to slow down eating so it doesn’t matter how much food is in her bowl she scarfs it down in under a minute. She kept gaining weight and the vet suggested that she only have 1/2 cup of food in the morning and in the evening. Abby doesn’t know that she isn’t getting as much food (calories) as she was before because she still scarfs it down in under a minute. You can put food in her bowl and it is gone in the next 30 seconds. LOL.

We don’t want to eat like a dog and let someone else control how much we eat because we can’t slow down.

An old practice from years ago was to take a bite and set your fork down between bites to allow you to savor your food. I’m not sure you have to go to that length, but we do need to turn off our TV’s and phones and have no distractions while we are eating so we can enjoy our food.

I challenge you to take a week and turn off all electronics during your meal time. You may realize that food tastes totally different. I’d like to say that “eating on the go” has to go too, but I know that isn’t always possible with all the activities that we participate in. So at least when you can sit down at the dinner table – actually sit at the table and turn off the TV.

Have a great week and talk to you next week.

keto pork fried cauliflower “rice”

Keto Pork Fried Cauliflower Rice

  • Servings: 4-6
  • Difficulty: easy
  • Print


  • 1 head of cauliflower “riced” in a food processor
  • 1 pork tenderloin chopped into small pieces (about 1/4″)
  • 1 large leek (finely diced)
  • 3 gloves garlic (minced)
  • 1 carrot (shredded)
  • 1 celery (diced)
  • 1 cup broccoli florets (chopped)
  • 3 scallions (chopped)
  • 2 tablespoons ghee or coconut oil
  • pink salt and pepper to taste
  • 3 tablespoons low salt soy sauce
  • ground ginger to taste
  • 1-2 tablespoons fish sauce
  • 1 egg (beaten)


  1. Rice the cauliflower in a food processor, then steam it for a few minutes (you can use a rice steamer, but a pot works just as well.
  2. Saute the meat and veggies (minus the scallions) in tablespoons of ghee or coconut oil with pink salt and pepper in a large skillet until meat is browned and veggies are tender.
  3. Fold in the riced cauliflower and add the soy sauce, ginger and fish sauce.
  4. Add the beaten egg and stir fry until fully cooked.
  5. Season with additional pink salt and pepper to your taste.
  6. Sprinkle with chopped scallions.

low carb & keto apple crumble

Low Carb & Keto Apple Crumble

  • Servings: 2
  • Print

Crisp, sweet, and you'll never know it's not apples


    For the almond crumble
  • 1/3 cup almond flour
  • 1 tablespoon coconut flour
  • 2-4 tablespoons golden swerve to taste
  • 1/4 teaspoon cinnamon
  • pinch of salt
  • 2 tablespoons grass-fed butter cold and diced
  • 2 tablespoons pecans roughly chopped
  • For the filling
  • 10 ounces chayote squash (or you can use zuchinni) peeled, cored and diced
  • 1-2 tablespoons golden swerve to taste
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon freshly ground nutmeg
  • 1/8 teaspoon ground allspice
  • 1-2 tablespoons lemon juice to taste
  • 1/2-1 teaspoon apple extract to taste
  • 2 tablespoons grass-fed butter


  1. Preheat oven to 350F. Lightly toast almond flour in a skillet or pan over medium heat, until fully golden and fragrant (2-4 minutes). This is very important taste wise so don’t skip it.
  2. Whisk thoroughly together in a small bowl the toasted almond flour, coconut flour, sweetener, cinnamon and salt. Add in butter and rub the mixture with your fingertips until it resembles coarse bread crumbs. Incorporate pecans and set aside.
  3. Mix together, in a rimmed baking tray or dish, squash, sweetener, cinnamon, nutmeg, allspice and lemon juice (starting with 1 tablespoon, tasting and adding more as needed). Add in apple extract, starting with just 1/2 teaspoon, adding more to taste. You can alternatively cook the filling a bit on the stove-top to nail the flavors.
  4. Top with crumble mixture and bake for 25 to 27 minutes, covering the crumble with foil after 10 minutes to avoid excessive browning.
  5. Allow to cool for at least 15 minutes to allow the flavors to mingle, or store refrigerated for up to 3 days.

Serve for Breakfast or with your favorite Keto Ice Cream as Dessert

incredible keto banana bread

Incredible Keto Banana Bread

  • Servings: 12
  • Difficulty: Easy
  • Print


  • 1/2 cup grass-fed unsalted butter
  • 1-1/3 cup almond flour
  • 6 tablespoons golden flaxseed meal finely ground
  • 2 tablespoons psyllium husk finely ground
  • 2 tablespoons coconut flour
  • 1 tablespoon baking powder
  • 1 teaspoon xanthum gum
  • 1/2 teaspoon kosher salt
  • 4 eggs
  • 3/4 cup golden erytrhitol allulose, xylitol or coconut sugar
  • 1 teaspoon blackstrap molasses
  • 3 teaspoons banana extract
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 6 tablespoons full fat Greek style yogurt or sour cream
  • 2/3-1 cup roughly chopped pecans or walnuts (optional)


  1. Heat up the butter in a small saucepan over medium/low heat. Continue to simmer the butter, stirring once in a while, until fully browned (about 4-6 minutes). Set aside to cool slightly while you prepare the rest. Note: browning the butter is totally optional, but it does add a ton of flavor so it comes highly suggested.
  2. Preheat oven to 350F. Line (or grease and flour with coconut flour) a 8.5 x 4.5″ loaf pan.
  3. Whisk together in a medium bowl almond flour, golden flaxseed meal, psyllium husk, coconut flour, baking powder, xanthan gum and salt. Set aside.
  4. Add eggs, sweetener and molasses to a large bowl and beat with an electric mixer for 3-5 minutes until airy and lighter in color. With the mixer on, add in the banana and vanilla extracts, apple cider vinegar and browned butter.
  5. Add in the dry flour mixture in two parts, alternating with the yogurt. Mix for 2-3 minutes until fully incorporated and elastic. The batter will thicken as you mix (think cookie dough). Fold in the nuts which are totally optional.
  6. Distribute the batter evenly into pan, smoothing out the top with a wet spatula. Bake for 55 to 65 minutes, until deep golden and a toothpick inserted comes out clean. Check in on the bread after minute 20, and cover with aluminum foil as soon as it begins to turn golden. Alternatively, feel free to make 12 muffins out of a batch (bake for 25-30 minutes, until golden and a toothpick inserted comes out clean).
  7. Allow to cool for 15 minutes in the pan before removing, and cool completely in a rack before glazing or cutting. Keep in mind that your banana bread will continue to cook while it cools, so don’t slice it before.
Recipe Courtesy of Gnom-gnom