Low Carb tagalong bars

Low Carb Tagalong Bars

  • Servings: 16 bars
  • Difficulty: easy
  • Print

A delicious sugar-free treat that tastes just like the famous Girl Scout cookie!


  • 1-1/4 cups almond flour
  • 1/3 cup Swerve Sweetener
  • 1/4 teaspoon Salt
  • 1/4 cup butter, chilled and cut into small pieces
  • Peanut Butter Caramel Filling
  • 2/3 cup creamy peanut butter
  • 1/4 cup butter
  • 1/2 cup powdered Swerve Sweetener
  • 1/4 cup heavy whipping cream
  • 1/2 teaspoon vanilla extract (can use caramel extract if you have it)
  • Chocolate Topping
  • 3 ounces sugar free dark chocolate (such as Lily’s) chopped or use the chips
  • 2 tablespoons butter


  1. Preheat the oven to 350F. combine almond flour, butter , sweetener and salt in a food processor. Pulse to combine. Sprinkle the butter over and continue to pulse until the mixture resembles fine crumbs.
  2. Press the mixture evenly into the bottom of an 8-inch square pan and bake 15 minutes or until light golden brown. Set aside and let cool.
  3. Peanut Butter Filling:
  4. In a microwave safe bowl, combine the peanut butter and butter and melt on high until it can be stirred to a smooth mixture, about 1 minutes. Stir in the powdered sweetener until well combined and then whisk in the cream and the extract.
  5. Pour over cooled crust and spread evenly with an offset spatula. Refrigerate until set, about 20 minutes.
  6. Chocolate Topping:
  7. In a microwave safe bowl, combine the chopped chocolate and the butter. (you can use the same bowl as with mixing the peanut butter)
  8. Heat on high in 30 second increments, stirring in between, until smooth. Be careful not to overheat and make your chocolate seize.
  9. Spread over the chilled filling. Let set at room temperature for about 1 hour.

Recipe Courtesy of AllDayIdreamaboutfood

Low Carb vs. keto

How many of you know the difference between low carb and Keto? Do you want to live a low carb keto lifestyle without having to count macros? Have you given up bread, pasta, potatoes and fruit?

First thing to do in going low carb or especially keto is to go through your cupboards and donate all the high carb foods and all the processed foods. Once this is done, now you can concentrate on eating clean and whole foods versus all the processed foods.

Dr Ryan Lowery from Ketogenic.com has done a little cheat sheet for lazy keto meal prep. This is a great cheat sheet, especially for the first couple of weeks til you get comfortable with what you are to eat. If you shop mainly on the outer aisles at the grocery store and stay away from processed foods you will be low carb. If you go a bit further and eat high fat, medium protein and low carb then you will be considered keto. See his cheat sheet below.

I still always recommend someone go slowly for the first three days of getting into ketosis unless you are going to be adding exogenous ketones. The reason for that is – if you go cold turkey on getting rid of the carbs you may get headaches. I know I do. So if you get rid of pasta day 1, bread and potatoes day 2 and fruit and sweets day 3, then you shouldn’t have any issues with feeling poorly.

I totally enjoy the way I feel when I’m eating keto. I can always tell when I’ve gone too far on the low carb route because of how I feel. I highly recommend this way of eating. It is amazing and you can make almost every recipe keto.

Attitude of gratitude

Did you know that when you are thankful for what you already have more good things come to you?

When you believe and see in your mind the perfect body that you have coming, then you must turn around and be grateful for that perfect body and what is coming.

Believing and being grateful for what we already have guarantees us more of the positives and realizing that we all have exactly what we want.

Just try one little trick each morning when you get up. When the alarm goes off 5-4-3-2-1 get out of bed (Mel Robbins) and then with each foot that lands on the floor say “Thank” with the first one and “You” with the second one and then as you head to brush your teeth and get a shower or whatever your morning routine is be “Thankful and Grateful” for what you have.

Maybe it’s the roof over your head, the fact you have a home to live in, a nice car to drive, healthy kids, a spouse to help you, parents who are healthy, family to help support you, food on the table. Whatever you are thankful for!. For the next 30 days give this a shot. You will be absolutely amazed at how it will change your life.

We spend so much time focusing on what we don’t have that we just continue to not have. But when you change that focus to gratitude, your whole life will change. One step at a time, one day at a time.

Be grateful for every little thing.

keto cheddar cheese and bacon balls

Keto Cheddar Cheese and Bacon Balls

  • Servings: 24
  • Difficulty: Easy
  • Print

These cheese and bacon balls aren't just fantastic, they are ketotastic


  • 5 oz bacon
  • 5 oz cream cheese
  • 5 oz cheddar cheese
  • 1 oz butter at room temperature
  • 1/2 teaspoon pepper
  • 1/2 teaspoon chili flakes (optional)


  1. Fry the bacon until golden brown. Remove from the pan, and let cool completely on paper towels.
  2. Crumble or chop the bacon into small pieces and place in a medium-sized bowl.
  3. In a bigger bowl, mix the grease left over from frying the bacon (I used about 1 Tablespoon) with all the remaining ingredients by hand, or with an electric hand mixer.
  4. Place the big bowl in the fridge for 15 minutes to set.
  5. Make 24 walnut-sized balls, using two spoons. Roll them in the crumbled bacon and serve.

Recipe Courtesy of the Diet Dr.

Did you know????

My life changed a couple of years ago when I stopped focusing on food and meal times. I started this journey with exogenous ketones about 3 years ago now. It has been a blast.

I lost 27 lbs of fat, boosted my energy, started sleeping without sleeping pills and got instant clearing of the brain. Sometimes people ask about ketones and what they do for you? Well all of the above and then some. I don’t feel like I’m 62 – I have the energy of a 30 year old. I sleep like a baby at night. I’ve been able to keep my weight off for the first time in my life – (this also has to do with changing my mindset and learning gratitude). My brain functions as it should instead of me being in the middle of a sentence and forgetting what I was going to say.

We have a wonderful product backed by science. A lot of Drs still consider ketosis to be a bad thing, but I’m here to tell you that it is an amazing thing and after 3 years of being on the product, I have no ill side effects. My blood tests come back that of a 30 year old as well. To be honest I wasn’t too unhealthy to begin with, but I was definitely feeling my age when I started.

Between ketones and self development my life has forever changed for the BETTER!

If you have any questions about how to start to feel BETTER yourself, please don’t hesitate to reach out.

See our links to social media on our main page and let’s talk. I’m here to help.

The Best 90 Second Keto Bread

The Best 90 Second Keto Bread (Not Eggy)

  • Servings: 3
  • Difficulty: easy
  • Print


  • 1/2 cup almond flour
  • 3 tablespoons golden flaxseed meal
  • 2 tablespoons whey protein isolate
  • 3/4 teaspoons baking powder
  • 1/2 teaspoon xanthan gum
  • 1/4 teaspoon kosher salt
  • 1 egg
  • 2-5 teaspoons erythritol or swerve to taste
  • 1/2 teaspoon apple cider vinegar
  • 2 tablespoons butter melted and cooled
  • 2 tablespoons sour cream or heavy cream
  • Special Equipment
  • microwave-safe mold or ramekin


  1. Add almond flour, flaxseed meal, whey protein, baking powder, xanthan gum and salt to a medium bowl. Whisk until thoroughly combined, set aside. Note: feel free to make the flour mix ahead in a large batch and simply measure out 1/2 cup + 6 Tablespoons per bread.
  2. Add egg and sweetener to a large bowl and beat with a whisk or electric mixer for 1 minute or two until airy and lighter in color. With the mixer on, add in the apple cider vinegar and butter.
  3. Add in the dry flour mixture in two parts, alternating with the sour cream. Continue to mix for a minutes until fully incorporated and elastic, the batter will thicken as you mix (think almost cookie dough texture).
  4. Transfer the batter to a microwave-safe dish or mold (use either a large one or divided into 3 ramekins), pressing down and smoothing out the top with a wet fingertip.
  5. If you divide the dough in 3 you’ll cook the bread for 90 seconds on high, but if you cook it all together you’ll want to do 150 seconds (2-1/2 minutes). Time can vary a lot in the microwaves, but to give you an idea mine is 1000 watts. Either way, it’ll come out looking pale and spongy (and not very appetizing at all). But worry not, just wait for it to cool down until just lightly warm (it continues to cook as it cools). Then you’ll definitely want to give it a good toast to get some texture on.
  6. Store in an airtight container for 2-3 days or in the freezer for a couple months. Serve warm with a pat of butter.
Recipe Courtesy of gnom-gnom.com