Keto Recipes, Meal Prep, Nutrition, Recipes

    Keto Spicy Thai Nut Mix Recipe (Paleo, Gluten Free, Sugar Free, Low Carb)

    I love this trail nut mix recipe. I discovered it last year when I was a the 21 day sugar detox. It is so easy to make and really delicious. Now that I follow the keto diet.  I went through some of my favorite 21 day sugar detox recipes that I really enjoyed. This recipe is very keto and low carb friendly.


    Homemade Spicy Thai Nut Mix KETO | PALEO | 21DSD #keto #paleo #21dsd #lowcarb #trailmix #ketorecipe

    Why you should make your own trail nut mix!

    While doing keto you have to be careful with hidden sugars or carbs that can be found in store-bought nut trail mixes. A lot of the Nut mixes in the stores are coated with sugar or have fruit in them and no one wants to pick out the dried fruit that you cant eat because it’s not low carb friendly.

    I also don’t like hydrogenated/refined oils that they store bought nut mixes have. Store bought nut mixes usually roast their nuts in bad canola oils or vegetable oils. Which are one of the worst oils you can use, especially if roasting at high temperature in the oven?

    Click here to read more about why YOU shouldn’t use these oils.


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    Keto Recipes, Recipes

    Keto Friendly Chocolate Chip Cookies

    The Best Keto Chocolate Chip You Will Ever Have! #keto #ketorecipe #ketogenic #ketocookie #cookie

    Yes, you can actually have a cookie on the keto diet! Chewy, delicious, soft cookies are my favorite kind of cookie. Like the chips ahoy cookies you can find at the store that are NOT keto friendly!

    Stumbling on the recipes while watching Youtube. I decided I had to give these Keto friendly chewy chocolate chip cookies a try for myself.

    This chewy chocolate chip cookie is the first keto cookie I have ever tried to make. I started Keto the beginning of January so I knew I would need to have a cookie recipe that I loved, and that was keto friendly as well.

    The Best Keto Chocolate Chip Cookie, Chewy and Tasty!


    The Best Keto Chocolate Chip You Will Ever Have! #keto #ketorecipe #ketogenic #ketocookie #cookie


    To my surprise, the secret ingredient to this cookie that makes it so soft and chewy is grass-fed beef collagen! I am a big fan of collagen.  I use it almost every day in my coffee or to thicken sauces. It’s flavorless so you cant taste it when you mix it with foods, or beverages and collagen are packed with tons of nutrition!

    I used sugar-free chocolate chips in my recipe to also make it a Keto friendly cookie. I whipped these cookies up in no time.

    the final outcome is a perfectly sweet, nice soft texture, and a truly delicious cookie! I would truly have this cookie over a traditional flour non-keto cookie. Trust me you want to make this cookie. My kids are the ultimate taste testers. I have a picky teenager who thinks anything healthy is nasty. I have a toddler who is so picky about texture and looks, and I have a 7-year-old who is gluten-free and cant have any old cookie if it has gluten.

    The kids approve… All 3 of them. Now I have a healthy cookie recipe that is Keto friendly, gluten-free, and family approved!

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    Beauty, Wellness Living

    Make & Take Essential Oils Party For Homemade Holiday Gifts

    rMy dear friend and I decided to hosted our very first Make & Take oils holiday gifts party this past weekend. We, as in my wonderful friend Claire who also uses oils in her daily life, wanted to host a fun gift making holiday celebration for our family and friends where we could share some fun ideas and recipes that you can make with essential oils. I am very happy to say it was a huge success! I am so grateful to our friends who decided to join us in this crazy holiday gift making oily party.

    We all gathered around and made a beauty inspired theme set using essential oils. My friend and I decided to make recipes that featured Doterra Essential oils; therefore we found recipes that ladies use everyday with the use of 3 simple oils. Our list of gifts to make is as follows.


    Girls Gift Beauty Basket


    • Lips Scrub
    • Lip Balm
    • Body Scrub
    • Bath Salts
    • Linen Spray
    • Essential Oil Roller
    • Essential Oil Lava Bead Bracelets with cutie charms

    Party Planning



    Party planning was so fun! One being that my friend and I can chat it up all day and night, so spending time together is always fun, then add essential oils to mix and we are having a oily-thon lol!! We came together for a coffee planning date and searched good old Pinterest together for essential oil gift recipes. I actually had one recipe that I really liked “the body scrub” so I knew we had to throw that one in mix to make in our gifts set.


    We also thought about what we use daily as women, as well as what we like to pamper ourselves with daily. Like beautiful smelling bath salts, body scrubs, and lip care. We both also love to smell beautiful aromas that essential oils naturally have to offer. So making a essential oil roller oil, linen spray (which I personally use as a pillow spray at night, or even a bathroom spray -for ya know bathroom stank)! Oh, and we both love love love lava beads. Just one drop of essential oils on a lava bead ball can be smelled for hours on you, looks stylish and cute! All of these DIY essential oil beauty recipes make great gift for friends and family!

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    Meal Prep, Wellness Living

    BLACK FRIDAY AMAZON For Everyone In the Family!




    My top must haves for this holiday season all in one spot for you to just click and see what the best deals are. I am a big fan of kitchen gadgets and cooking supplies


    I always brag about my Instant Pot. In fact I bought my Instant Pot 4 years ago when they first came out. My Instant pot is used almost everyday of the week and its still going strong like a champ! Now they have fancier versions that have blue tooth so you can operate from your phone even when your not home. Now isn’t that cool!




    My Favorite Kitchen tools

    I also love my kitchen spiralizer and if you want to eat healthier in 2018 then this tool is a must have. It has made low carb eating really easy for me because instead of pasta I eat zoodles. My cast iron lodge dutch oven is also a great kitchen must have. It is pretty and durable, cooks well, and has a non toxic safe coating. The copper coated pans I don’t have but they are on my Christmas wish list.

    Coffee and meal prepping

    I love cold brew and I love making it from home so having the kit below will save you money and a trip to Starbucks.

    My friend and I meal prep weekly together so we need some good cutting mats and durable knives. So the rubber mat and knives below are great, cheap, and durable! You can check out our recent meal prep tutorial click here to view.






    Here is smaller version of the Instant Pot for those who are single or are couple that are kids free!


    For those who want to get super fancy and splurge on the


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    Fitness, Nutrition, Wellness Living

    My 3 Day Journey Exploring Intermittent Fasting While On The Keto Diet.

    Intermittent Fasting My 3 Day Journey! #keto #fasting # intermittentfasting

    I learned about intermittent fasting a few years ago when I first embarked on the Paleo Diet. It would come up to me while I was reading on the paleo/low carb blogs. I would read about it but I never really looked into it till this year.

    Earlier this year I decided to try the ketogenic diet. The ketogenic diet is great for balancing women hormones and even re-balancing insulin, as well as hunger hormones. I decided to try the keto diet to have a better balance of female hormones since I am feeling like my PCOS symptom were creeping back in to my life.


    The Keto Diet and Intermittent Fasting

    Intermittent Fasting My 3 Day Journey! #keto #fasting # intermittentfasting


    What is Keto/ Ketogenic? 

    A keto diet is a low carbohydrate way of eating. Your goal is to stay under 20 grams of net carbs for a prolonged period of time so that your body can start to make to ketones. When your body makes ketones that means your body starts to burn fat for fuel and no longer uses carbs to fuel your bodies daily energy needs. When this happens that means your body is in ketosis.


    Intermittent fasting:

    Is when you choose a eating windows during the day . Usually you can condenses your entire macro-nutrient/meals intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. For example; I will do a 16-18 hour daily fast. I will stop eating at 7 pm and not have any meal till the following day between 10-12 p.m. When I break my fast I will eat my normal breakfast, then maybe 3 hours later have my lunch, then eat my dinner round 6-7 p.m. After my dinner I don’t eat till the following day at around 11 a.m./12 p.m.


    What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite


    Intermittent Fasting My 3 Day Journey! #keto #fasting # intermittentfasting


    1. Consumption of glucose from carbohydrate foods — grains, starchy vegetables, fruit, etc. — is cut way down.
    2. This forces your body to find an alternative fuel source: fat (think avocados, coconut oil, salmon).
    3. Meanwhile, in the absence of glucose, the body also starts to burn fat and produces ketones instead.
    4. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis.
    5. This state results in quick and consistent weight loss until you reach a healthy, stable body weight.

    Read more about it, click here from a trusted source


    Why I do the keto diet and how it helps me balance my body


    I have been on the keto journey this past year so I have cycled in and out of it. I can tell my hormones loved the high fat diet. All my hot flashes, moodiness, and bad ovulation pain from my ovaries calmed down a ton this past year. The times when I cycled out of keto I found my symptoms would slowly creep back into my monthly cycle, even horrible PMS.. UGH

    I have been strict keto and intermittent fasting for the past two months. 4 days a week I do my 16-18 hour fasts then 1 day a week I do a 20 hour fast. 2 days a week I don’t fast (this is usually on the weekends when I don’t fast because I want to enjoy breakfast with my family on the weekends).


    I have found my body adapted really well to this scheduled way of eating and my hormones seemed to like it too. I also workout, therefore I was worried about muscle loss from not eating as soon as I was done working out ( I am a morning time workout person). Despite concerns my muscle gains seemed more now then ever before, so even my muscles like it. I also lost whatever stubborn 5 pounds of vanity weight I had going on. 5 pounds believe it or not one me a small 5’0 women is a lot to get rid of and hard. Keto and intermittent fasting seemed to do the trick for me!!

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    Meal Prep, Recipes

    Chili Bean Soup Instant Pot/Slow cooker Simple

    Instant Pot/Slow Cooker Super Simple Chili Bean Soup #instantpot #slowcooker #soup #onepotmeal

    Its FALL! I love fall, it is my favorite time of the cooking season. I love to make soups and stews around this time.

    This past week my neighborhood had a festive fall chili bean cook off block party. All the neighbors round up and block apart of the neighborhoods street. We all live in gated community so its not to much of hassle to block off a corner. Plus everyone there basically lives on that corner.

    My kids truly had a blast playing all the neighborhood kids and we got to mingle with a few neighbors we never met before. The fun part for the adults is to taste all the delicious and tasty homemade chili that the fellow neighbors made. We simply labeled each slow cooker, in my case it was my Instant Pot. There were 9 entrees in total and I was #8.

    My chili bean soup didn’t win but trust me there was a lot of competition among my fellow neighbors. Even I had a hard time picking my favorite Chili bean soup. We all bonded over the spicy tongues we had and full belly we sported. I went back about 4 time and tried each one because, one they were all so tasty, and two I just couldn’t decide which one I liked. The winner ended up being lucky #5, which made me happy because that is the one I voted for!!

    Instant Pot/Slow Cooker Super Simple Chili Bean Soup #instantpot #slowcooker #soup #onepotmeal

    Instant Pot/Slow Cooker Super Simple Chili Bean Soup #instantpot #slowcooker #soup #onepotmeal


    Simple Instant Pot Chili Bean Soup

    I am a procrastinator, so even though I knew about this chili bean cook off I literally prepped everything 2 hours before, shopping and cooking! So I hopped in my car and drove to the store. I knew I wanted to add a little twist to it so I thought to myself “how about chorizo”! Oh and bacon… Yes bacon.. Bacon makes everything better!


    I went in the store knowing I wanted to have a chili bean base with those spicy and tasty ingredients. At the top of my head I knew a good chili soup has tomatoes, so I grabbed a can, then I  figured peppers would be a good veggie to have in this dish since the sweet, yet spicy peppers can give this soup a nice kick. lastly I had to grab the star of the show which is beans!


    30 min later I was back at home. I put my Instant Pot on the saute function and browned away my meats and chorizo. Then I popped open my frozen peppers bag and tex mex spices and cooked a bit more with the meats. Once the meats were done browning. I simply opened my cans of beans and tomatoes and poured them into my Instant Pot. Put the Instant Pot pressure cooker lid on and then set my functions. I used the soup function and set it for 30 min.


    Its a literally and set it and forget about it instant pot recipe. I went on marry way to get my kids ready and myself for our neighborhood cook off. Once I was done getting ready I check onit and it was all cooked and done! BOOM THAT SIMPLE!


    Chili Bean Soup Taste Testing

    Now it was time for me to test the recipe myself since I truly never tried it and totally made it up at the drop of a whim. I tasted it along with the kids and I thought; “hey this is a very tasty soup with all the right spice you need in a chili soup”. Its hardy and delicate of spice! So far so good. The family approved it was chili cook off worthy!

    Instant Pot/Slow Cooker Super Simple Chili Bean Soup #instantpot #slowcooker #soup #onepotmeal

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    Meal Prep, Nutrition, Recipes

    Nutrient Dense Instant Pot Bone Broth Recipe

    Healthy Nutrient Dense Bone Broth Instant Pot & Slow Cooker #instantpot #slowcooker #nutritious # healthy #broth
    What is bone broth? Whether you call it bone broth or stock. You’ll definitely want to add this nutritious, traditional food to your routine. Bone broth is so awesome because it’s rich in collagen and certain amino acids that play a role in good gut health.

    My Love of Bone Broth

    Many years ago I heard about bone broth. I read about how healthy it is for your overall body such as; gut health, bone health, and even skin. This idea of cooking bones seemed super weird to me. I never even heard of it so decided to make it since it is packed with lots of nutrients. I do love me some chicken broth too. 3 years ago I was on a mission to balance my female hormones so this seemed like the right kind of food that I need have to help support my hormone journey.


    Off to the store I went in search of chicken bones, feet, and necks. Buying these awkward chicken body parts are good for the broth because over time (the cooking process) sucks out all the collagen from the bones, especially from the knuckles and joints. My first attempt to make my bone broth is made from old a  school pressure cooker I bought at the store .


    I was super scared because I also read horror stories about stove top pressure cookers exploding. I could have tried making my bone broth in a slow cooker but that would require a whole day of cooking it in my slow cooker. Pressure cooker just seemed faster. My first attempt is a success but I felt like I had to watch it. I  just couldn’t leave it and go on with my day.  I was scared it would explode!

    Healthy Nutrient Dense Bone Broth Instant Pot & Slow Cooker #instantpot #slowcooker #nutritious # healthy #broth


    Instant Pot Bone Broth

    Making my bone broth a few times in my old school pressure cooker did the job. Then, I came across the wonderful paleo friendly cookbook called “Nom Nom Paleo: Food for humans”. 

    This book was one of my first paleo cookbooks I bought,  so I enjoyed cooking from it and still do cook from this book. The Autor recently just released a new book so I highly suggest you check it out click here

    I love cooking with my instant pot so making this bone broth recipe was super easy, and the best thing is that it make it worry free too. I place all my ingredients in the stainless steel bowl. Press my function, select my minutes, and close the lid. 2 HOURS later I have perfect collagen rich bone broth.  It’s quite remarkable how pressure cooking can transform meaty, collagen-filled meats and bones in to bone broth. Even tough meats can be transformed into perfectly shred-able meats in less time.

    Making bone broth in my instant pot took the intimidation out of cooking this long slow broth and it made fast, super easy, and, totally do able. Even for the average cook. I use my bone broth in so many dishes, such as these…

    • Stews
    • Soup
    • Rice
    • Beans

    Basically anything that would require water or broth. You can replace with good old healthy, nutrient dense, collagen rich bone broth 

    • Treat leaky gut syndrome
    • Overcome food intolerance and allergies
    • Improve joint health
    • Reduce cellulite
    • Boost immune system
    • maintain healthy skin
    • supports immune system
    • boost detoxification


    Read more in dept info from a trusted source and well know doctor click here

    My favorite way to enjoy bone broth is simply to drink it in a coffee mug. Sipping on this wonderful delicious broth on a cool morning, or even at night while binge watch Netflix is a great way to have this cup of broth. I give bone broth to my kids too, especially when they are sick. This cup of bone broth gives them all the nutrients they need to heal from that bad cold/flu bug they may be trying to fight off.

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