AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Leftover Prime Rib Recipes (Keto, AIP, Whole30, Paleo)
April 22, 2019
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Image by Larry White from Pixabay

Mmm, prime rib. Rare. Juicy. Fatty. Delicious. Prime has to be THE best holiday meat ever. I grab a couple at every holiday when it’s on sale. I just can’t resist! It’s so special that I can never let any go to waste and there’s usually a ton of leftovers. You can totally eat it reheated as is with some steamed or roasted veggies. Some are even a bit offended if you use such a glorious cut of meat in leftover recipes. But I don’t care, I do what I want. Here are five great recipes for leftover prime rib.

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Cancer
What if My Mammogram is Abnormal?
April 18, 2019
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A mammogram is one of the most commonly performed screening tests. According to the Centers for Disease Control and Prevention, 2015 statistics indicate that about 65% of women over the age of 45 have had a mammogram within the last two years.

A mammogram is considered the standard protocol for detecting breast cancer, but it is not foolproof. There are instances when a mammogram does not detect cancer although it is present. The opposite can also occur and a false positive is produced, which means it is considered “abnormal,” but the abnormality is not cancerous.

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Cancer Ketogenic Lifestyle
Livin’ La Vida Low Carb Podcast Interview
April 16, 2019
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Livin La Vida Low Carb
Heather Cooan from HeatherCooan.com is a cancer survivor, entrepreneur, and health & wellness educator. Advocating for ownership over your own health and medical treatment, Heather speaks and writes on nutrition and lifestyle interventions for healing chronic illness, managing stress, recovering from burnout, and living life on your terms.

I had the pleasure of chatting with Jimmy Moore over at Livin’ La Vida Loca. We talked through my journey to healing my body of cancer utilizing a therapeutic ketogenic diet. As well as my mission to help others take control of their health through nutrition and lifestyle interventions.

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Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Recipes Snacks
Peanut Butter Cookies (GFDF, Keto)
April 15, 2019
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Peanut butter cookies used to be one of my favorites. Especially homemade peanut butter cookies! So I’ve set out to find the perfect dairy-free, gluten-free, and keto peanut butter cookie recipe and I think I’ve finally got it!

Super simple with only three ingredients. These cookies take just a few minutes to whip together. This recipe is a winner in all areas. It’s become the recipe I turn to most when I need a little something sweet and I have nothing on hand. They’re ready in a pinch and you can totally eat them warm, no need to let them cool if you don’t want to.

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Hormone Balance Sexual Health
The Fertility Awareness Method Explained
April 11, 2019
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No matter your age or stage in life, there is a good chance you’d benefit from learning about the fertility awareness method — provided you have a monthly visitor (and while I could list all of the creative names a woman’s period has received over time, I’ll just leave it at that awkward term). Though it is true that this day in age, women are fortunate to have multiple choices when it comes to birth control, many options have unwanted side effects, costs, and visits to a doctor’s office. So, what is the fertility awareness method (also known as FAM), what are the benefits, and how do you do it? Let’s dig in.

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AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Grilled Eggplant With Fresh Herbs (Keto, GFDF, AIP, Whole30, Paleo)
April 8, 2019
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We’re getting bored with our sides and veggie options. Since the weather is warming up, it’s time to get to grilling! We decided to start tossing some veggies on the grill and came up with this recipe for grilled eggplant with fresh herbs.

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Nutritional Therapies Weight Loss
How To Handle Food Cravings
April 4, 2019
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Taking on the challenge of a diet is a difficult thing, but when you are trying to make a permanent change in lifestyle, the task becomes even more daunting. It seems that at every corner there are potential pitfalls, and sometimes it just becomes too much to take. Do not feel as though you are alone, because everyone succumbs to the temptation at some point or another. What you do after the temptation matters most, getting back on track is the important thing. Spending time beating yourself up over having a weak moment will not accomplish anything. The best thing you can do is concentrate on getting back on track.

I have had the pleasure of asking several of my friends what tempts them the most, and more importantly, what they do to get back on target and overcome temptation. This is what they had to say;

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Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
Keto Banana Bread (GFDF, Paleo)
April 1, 2019
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Lauren over at Healthy Indulgences is a wizard when it comes to low carb substitutions, especially the sweet ones! If you haven’t checked out her site and sampled some of her recipes, get your buns over there! I adapted her Healthy Banana Nut Muffins recipe to make keto banana bread recently and it was wonderful. Tasted just like the real thing! I used almonds instead of the walnuts she suggests and only for the topping to give it a little crunch. The bread was so moist and squishy, I’m sold on coconut flour!

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Nutritional Therapies
Why Are Fermented Foods Good for You?
March 27, 2019
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If you’re anything like me, the first time someone mentions fermented foods will probably make you gag. I mean, really, aren’t fermented foods rotten foods?

Get ready to have your mind blown…

No, they are anything but rotten! In fact, they are insanely good for you. I can remember my best friend telling me about all of the foods she was fermenting and thinking she was insane.

Then, it happened….

She gave me my very first kombucha SCOBY (an amazing thing that creates amazing fermented tea). Soon after making my first successful batch of kombucha tea, I was fermenting all of the things.

Many of you may not realize this, but popular foods that you’ve probably been consuming your entire life are fermented. Sauerkraut? Fermented! Yogurt? Fermented! Sour cream? You guessed it, fermented! So, see? You’ve been eating your fair share of fermented foods and just didn’t know it.

In this article, we are going to get to the nitty gritty on fermented foods and why they will totally rock your socks….and gut health.

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AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Dijon Shrimp Over Sauerkraut (AIP, GFDF, Keto, Paleo, Whole30)
March 25, 2019
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I’ve been craving sauerkraut for days now, but I haven’t been in the mood for hotdogs. I usually scoop the kraut over Tetons or brats from Sprouts and slather on the spicy mustard. So I got creative and came up with this dijon shrimp over sauerkraut recipe.

I was on the hunt for something different and I ran into a fantastic sale on jumbo wild caught shrimp at Sprouts Farmer’s Market. If you follow me on Instagram, then you know how much I love Sprouts. This grocery chain always has great prices, the freshest produce, and really great seasonal meats and seafood. They even offer a grocery delivery service now that’s actually really great!

Here’s what I experimented with…this turned out surprisingly delicious and I think I’ll make it again. Dijon shrimp over sauerkraut sounds like a crazy combo, but it definitely satisfied my kraut craving.

Let me know what you think about this recipe and I’d love to know how you like to eat your kraut! I’m always looking for a new way to get this amazing fermented food into my diet!

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Gluten-Free (GF) Keto Recipes Snacks
Famous Dave’s Salmon Spread (Keto, GF)
March 22, 2019
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We love BBQ and prior to my discovery that gluten is death, we used to hang out at Famous Dave’s BBQ. I can’t eat there any longer as they use wheat in their sauces and every dish seems to be contaminated, but we loved Famous Dave’s Salmon Spread, before I also found out that dairy is death for me!

I can’t even eat this version of Famous Dave’s Salmon Spread, but it’s a favorite with my other half so I reverse engineered it from the menu and I do make it for him on occasion.

This is one of my favorite ways to use up leftover salmon and for those of you who can eat dairy, it’s a real treat! Awesome snack to take to parties as well. Once people get past how it looks and give it a try it tends to go pretty quick.

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
End of The World Venison Chili (Keto, Whole30, Paleo, GFDF)
March 12, 2019
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Venison chili in the crockpot.

Back on 12/21/12, I competed at an End of The World Chili Cook-off. I made an awesome venison chili! I would have taken first place if I hadn’t over salted the chili, but other than that, it turned out so flavorful and delicious. I mean, venison chili!

Today’s a rainy and cold day here in Phoenix, so I thought I’d make a batch of this chili to warm us up. Why not share the recipe with you guys while I’m at it!

We’re really big on chili around here. What other dish is so hearty, meaty, delicious, and so incredibly easy to make in large quantities?

I usually put beans in chili, but this time I’ve omitted the legumes simply because I ran out of room in my crockpot! The absence of beans makes this recipe 100% keto and paleo friendly!

This recipe made a huge batch of chili and filled my 6-quart crockpot to the brim, so if you’ve got smaller appetites, no more room in the freezer, or you’re just not in the mood to eat chili every meal for a week you can cut the recipe down.

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Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
Ultimate Fudge Keto Brownies (Paleo, GFDF)
March 2, 2019
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Ultimate fudge keto brownies stacked on a plate.

So, you know the bakery section of the grocery store? You know, where the brownies flirt shamelessly with you! Ugh, if only there were ultimate fudge keto brownies to rescue you from those sugar-filled store-bought devils.

Anyway, my husband is drawn to that bakery section. Every week we go shopping together as part of our Sunday ritual and every week he oggles the baked goods. The last couple of weeks those brownies have been catching his eye.

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Desserts Gluten-Free (GF) Keto Recipes
Keto Cream Cheese Frosting (Keto, GF)
March 2, 2019
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Keto cream cheese frosting in a white mixing bowl.

Cream cheese frosting is the easiest recipe on the planet. If you have a hand mixer and a few minutes of time to cream some stuff together you can make it. So, I’m not surprised that keto cream cheese frosting is also super easy. Just swap out the sweetener.

You can use this keto cream cheese frosting recipe for anything you want. I’ve seen people roll a dollop up inside a keto pancake or waffle. You can obviously top cakes, brownies, cupcakes, and donuts with it. Blake loves to frost my ultimate fudge keto brownies with it!

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes
Paleo Taco Seasoning (Keto, Whole 30, GFDF)
February 27, 2019
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Taco night is the best night! Especially when you make clean tacos with this paleo taco seasoning recipe.

I dunno about you guys, but some days cooking is the last thing I want to do after a long day at work. I’d rather hang out with Mr. Rogue on the couch or spend some time outside! Right?

That means quick, easy, and tasty meals are my primary goal when planning out my menu. I always make sure I plan at least one or two quick and easy meals for the week (usually one for Monday night, cuz…ugh, Mondays). Hey, who said tacos only happen on Tuesdays?!

Anyway, here’s my go to spice mix for awesome tacos without all the modified food starch, gluten, and other nasties. This seasoning mix is great on beef, bison, chicken, turkey, whatever you want to put in your tacotaco salad, or lettuce taco wrap.

I love to add this spice mix, half of a minced onion, and roasted green chilies (The Pioneer Woman will show you how to roast green chilies, I keep these in the freezer at all times) to my taco meat for awesome flavor!

Oh, and don’t forget to use your leftover taco meat for an awesome Omelet a la Enchilada!

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Cayenne Roasted Quail (Keto, Paleo, Whole30, GFDF)
February 25, 2019
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Cayenne roasted quail sliced on a plate.

During my healing journey, I had many reactions to food. As my gut healed the foods I would react to would change. At one point I was even reacting to beef. That was one of the hardest dietary restrictions I’ve suffered through. I wanted a burger or a ribeye steak so bad I would have sold my soul!

However, this does mean that we’ve experimented with different game meats. We still eat a lot of wild game bison, venison, elk, and turkey are regulars on our menu. Tonight we tried quail for the first time. Blake has been trying to bag quail for a couple years now on his regular hunting trips and these little buggers are elusive. When I stumbled across a stack of frozen quail at Sprouts I snapped them up immediately.

I wasn’t sure how to cook these tiny birds at first but I decided that a bird is a bird and I made them the same way I would make a Cornish game hen. I decided since I need to take it easy on black pepper too, that I’d add a little cayenne pepper and they turned out pretty tasty.

These would pair well with any veggie, check out my grilled fennel recipe. The naturally sweet grilled fennel goes fabulously with the spiciness of the cayenne pepper on the quail!

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Nutritional Therapies Paleo Template
5 Common Paleo Diet Struggles
February 22, 2019
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Making lasting change is tough. Especially when it comes to your health and well being. The paleo diet is no different. The diet is high in protein and natural vegetables, eliminates highly processed foods and foods that are high in refined sugar. The Paleo diet also excludes alcoholic beverages, coffee and dairy products. That means you have to cut ties with many of your favorite foods right off the bat. Which can be difficult and stressful.

If you’re struggling, you are not alone! Unfortunately, many people struggle with maintaining the guidelines of this diet, at least at first. To assist you with overcoming these common pitfalls, I have listed 5 ways to overcome common paleo diet struggles.

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Gluten-Free (GF) Keto Paleo Recipes
What The Heck is Bulletproof Coffee (Keto, Paleo)
February 20, 2019
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Bulletproof coffee in white cup on table.

I was listening to a podcast this morning from the guys over at Fizzle.com and they were going on and on about Bulletproof or ‘buttered’ coffee in their intro. I’ve heard of bulletproof coffee a lot lately, especially with the boom of the ‘fat movement’ and popularity of Paleo and low-carb lifestyles. Which I’ve followed for several years but I’m not sure if everyone knows what bulletproof coffee is or why people drink it.

So I took the topic to Google and found some interesting articles on the topic. One good article was from Fast Company, What it’s Like to Drink Bulletproof Coffee Every Morning for Two Weeks.They actually talk about the benefits of bulletproof coffee, which are actually kinda cool and it totally makes sense for folks who are trying to live a Paleo, Keto, or low-carb lifestyle.

Among Bulletproof coffee’s listed benefits: It triggers weight loss by way of ketosis, a metabolic state triggered by a lack of carbs that kicks fat-burning into overdrive; it kills pesky cravings; and it boosts cognitive function, mainlining a shining dose of mental clarity into your foggy morning skull. Maybe it would even fold my laundry.

If you think about it, bulletproof coffee is actually the perfect breakfast for folks like who are interested in improved nutrition, few carbs, and peace of body. In one cup you get a good number of calories, the pleasure of coffee, and good fasts that keep you satiated and set you up for success for the day.

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AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Grilled Fennel (Keto, Paleo, AIP, Whole30, GFDF)
February 18, 2019
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I’m always down to try something new and when the grill is hot, it’s the perfect opportunity to throw some veggies on and see what happens. This time I tried grilled fennel and it turned out pretty good.

I never would have thought to grill fennel. I hardly ever think to eat it raw actually. Fennel just isn’t a veggie I think about often. I don’t even run across it very often in the grocery store. I’ll be looking for it more often now!

I can never get enough ideas for side dishes or ways to spice up veggies so this was a pleasant surprise. I have heard of people grilling greens. I’ve seen grilled romaine lettuce on several menus but I wasn’t sure about grilling more than peppers, onions, and mushrooms myself. Now I’m going to try and grill every veggies I come across. Ha!

Fennel is something I don’t usually eat, but have recently started to experiment with. It’s got a black licorice flavor and a super awesome crunch. I’ve used it in salads and roasted it, but I decided to toss it on the grill and it was fabulous. Try it for yourself or add it to a plate of grilled veggies!

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Dairy-Free (DF) Gluten-Free (GF) Mains Paleo Recipes Whole30
Paleo Crockpot Beef Stew (GFDF, Whole30)
February 16, 2019
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Beef stew in crockpot

I send Blake with a healthy homemade lunch every day of the week. He’s got a long haul to the office, an hour commute, and he needs to have food ready to keep his brain running optimally to concentrate.

So every Sunday I prep his lunch for the entire week in one shot. He’s a big guy and it takes a lot to fill him up and satisfy him. He cannot be hungry or he either won’t be able to concentrate or he’ll lose his mind and go on the rampage. Which isn’t good for anyone. So we tend to do a lot of crockpot meals and casseroles.

Lately variety has been an issue. We tend to make the same thing over and over again and he’s getting bored. So this weekend we decided to try something different. Different for us that is, the meal we decided on is actually a very common meal. We decided on a hearty beef stew.

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