Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Roasted Broccoli, Brussels Sprouts, and Onions (Keto, GFDF, Paleo, Whole30)
August 15, 2019
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roasted broccoli, brussels sprouts, and onions

Roasted veggies are the best side dish. This roasted broccoli, Brussels sprouts, and onions recipe is no exception!

Roasting is an easy, great way to add major flavor and texture to any veggie. One major roasting staple at our house is broccoli, here I’ve added Brussels sprouts and onion to mix things up. Mushrooms are another great item to add to the mix. Easy, delicious, and great for you!

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Chronic Illness Hormone Balance Weight Loss
PCOS Diet & Weight Management
August 12, 2019
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Photo by Moose Photos from Pexels

I have PCOS. What Should I Eat? Let’s talk PCOS diet tips…

If you are among the one in ten women with polycystic ovarian syndrome (PCOS), you’ll know that losing weight on PCOS is hard. The hormonal imbalance that comes with PCOS comes with metabolic issues. But that doesn’t mean a healthy weight is impossible! Here’s how PCOS affects your metabolism and thus your diet, and what you can do to get your weight under control. 

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Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
10 Dairy-Free Keto Mug Cake Recipes (Keto, GFDF)
August 8, 2019
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keto peanut butter mug cake with a spoon on table

Soothe your sweet tooth with these top 10 dairy-free keto mug cake recipes!

It’s a huge misconception that dieting has to be bland and boring for your taste buds. I mean, maybe if you’re on a low-fat diet, but not when you’re on keto! Keto is delicious! You are able to indulge in yummy desserts like mug cakes! If you are taking a dairy-free approach to your keto WOE, you’re in luck! Each of these 10 keto mug cakes is dairy-free!

Trust me, you don’t want to miss out on these fabulous cake recipes that are super easy to make and totally satisfy your sweet tooth.  Let’s get to it!

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Chronic Illness Wellbeing
How to Improve Vitamin D Deficiency
August 5, 2019
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Previously, I’ve explored what role vitamin D deficiency plays in the development and progression of autoimmune conditions, and with just how important vitamin D is in maintaining optimal immune health, it seemed like a good idea to share about how to improve vitamin D deficiency and if you’re not yet deficient, how to increase your vitamin D levels and reduce your chances for developing a deficiency in the first place.

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Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
Vanilla Ice Cream (Keto, Paleo, GFDF)
August 1, 2019
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Image by Aline Ponce from Pixabay

I scream, you scream, we all scream for ice cream! If you’re gonna make ice cream at home, you have to perfect a vanilla ice cream recipe first. Then you can add in anything you want to make any flavor you want! This recipe is simple, requires no cooking time unlike my Keto Chocolate Walnut Fat Bomb Ice Cream, and comes out great every time.

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Hormone Balance Sexual Health
Seed Cycling for Hormone Balance
July 29, 2019
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Photo by Miguel Á. Padriñán from Pexels

Have you been on and off different types of birth control for several years? Do you suffer from Polycystic Ovarian Syndrome (PCOS), PMS, hot flashes, fatigue, or notice that when not on birth control your cycle has been nowhere near regular? Or maybe you just feel off yourself and get blindsided by moodiness and irritability at strange times in your cycle. If any of these scenarios sound familiar, you might be interested in exploring the idea of balancing your hormones naturally to get yourself back on track. Did you know the foods you eat can influence the hormone patterns in your body? For years, many natural practitioners have used the concept of “seed cycling” to do just that.

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AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Crispy Bacon Brussels Sprouts (Keto, GFDF, Whole30, AIP, Paleo)
July 25, 2019
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I’ve never been a huge fan of brussels sprouts. But that was before crispy bacon brussels sprouts! I was only ever exposed to them boiled when I was younger and they were always bitter, mushy, and just plain gross. Sorry Mom, but they were no bueno. In my efforts to expand my veggie repertoire I’ve started eating them again and I think I have figured out the most delicious way to make them. Roasted up all crispy with bacon. In bacon grease of course!

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Lifestyle
Best Non-Toxic Sunscreens for Your Face
July 22, 2019
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Image by Bernd Hildebrandt from Pixabay

You definitely want to know about the best non-toxic sunscreens for your face. Protecting your facial skin from the sun’s UV rays should be at the top of your list of summer self-care practices. Overexposure to the sun can leave your face looking wrinkled and weathered, over time. It also puts you at higher risk for skin cancer. The only facial SPF that should be in your beach bag is one with healthy ingredients.

Most dermatologists and the Environmental Working Group (EWG) recommend using facial sunscreens that are mineral-based as these formulas deflect UV rays away from the skin rather than absorbing the radiation into the body like chemical sunscreens tend to do.

I admit I was shocked when I discovered that the very substance I was slathering on my face to prevent skin damage was known to cause skin damage and health issues. So, I kind of made it my mission to seek out the very best non-toxic sunscreens for your face that I could find.

Natural sunscreens are great for the body, but sometimes we need an SPF that is specifically formulated for the face as to not clog up pores and whatnot. Our facial skin differs from the rest of our body as it is thinner in some places and much more sensitive.

It’s imperative to don an SPF cream on the face every day, no matter the season. Too much UV exposure will leave your smooth mug looking discolored and inflamed. Nobody wants to deal with unsightly sunspots or worse yet, facial melanomas. Not. Fun.

Here are five of the best non-toxic sunscreens for your face.

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Crockpot BBQ Pork Ribs (Keto, Paleo, GFDF, Whole30)
July 18, 2019
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Image by Constanze Riechert-Kurtze from Pixabay

Pork ribs are so good, especially crockpot bbq pork ribs. They’re so easy to make in the crockpot it’s ridiculous. Here in Phoenix, where it’s routinely 100 plus degrees in the summer, we don’t want to be outside messing with grills and smokers. Forget that, we’re gonna stay inside where it’s nice and cool in the airconditioning!

Have you ever made crockpot BBQ pork ribs? You basically just throw all the ingredients int the crockpot and forget about it for several hours. It really couldn’t get any easier. The most labor-intensive part of the process is pulling the membrane off of the ribs.

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Dairy-Free Summer Keto Party Food
July 15, 2019
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Image by Markus Distelrath from Pixabay

Dairy-Free Summer Keto Party Food

When the weather is hot and sunny you sort of naturally fall into a celebratory kind of mood. This usually leads to backyard BBQs and parties by the beach. Now, if you’re like me, and you probably are or else you wouldn’t be reading a keto blog post, you want some keto dairy-free options! Here are some great dairy-free summer keto party food options.

How many times have you gone to a picnic and the food choices are so laden with carbs that you can feel your insulin levels rising just standing near them? *Raises Hand*

I get it, most summer parties are going to have a host of potato salad, mac salad, and hot dog buns on the menu. It’s tradition, right? Wrong! Well, it doesn’t have to be, anyway. You can bring your own low-carb creations to the party. Plus, as we all know, keto food is so satiating nobody can ever tell that it’s “healthy”.

This roundup gives you some ideas on what you can serve this summer at park picnics, backyard BBQs, and beach parties.

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Rib Rub (Keto, GFDF, Paleo, Whole30)
July 11, 2019
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Rib Rub Recipe - Ribs on a grill

We eat a ton of ribs around here! Blake is a fanatic about his ribs and he’s constantly asking me to make them so we have to have a good rib rub on-hand at all times! This time we were out of the spice blend we usually use and had to come up with a rib rub recipe on the fly. Luckily, I had just ordered some Lakanto Golden Monkfruit Sweetener and this was the perfect opportunity to try it out.

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Lifestyle
Using Phototoxic Essential Oils Safely
July 8, 2019
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There’s a huge misconception that essential oils are 100% safe to be used any way you wish. In fact, just the opposite is true. Essential oils are extremely potent and powerful substances that can do a great deal of harm to your skin if not used properly. There are a handful of phototoxic essential oils that can cause painful sunburn. It’s imperative that you understand what Phototoxic means and which oils can cause it before hitting the beach or that tanning bed.

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Egg Salad (Keto, Whole30, Paleo, GFDF)
July 4, 2019
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Image by RitaE from Pixabay

It’s egg salad season! Summer is here and we are in the 100’s in Phoenix. This time of year, I’m on a constant mission to find good food that’s cold. I avoid turning on the oven at all costs to keep the house cool and those electricity bills low.

Not to mention, it’s just too hot for hot food. Egg salad is a long-standing staple and it’s already a real food as long as you swap out the conventional mayo for a mayo that is made with a friendly oil.

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Desserts Keto Mains Recipes Sides Snacks
Sixteen Keto 4th of July Recipes
July 1, 2019
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Image by Free-Photos from Pixabay

Happy 4th of July! Here are 16 of my favorite keto 4th of July recipes.

The 4th of July weekend is always a great time filled with food, family, and friends. Everyone gets outside to enjoy the sun, the pool, and of course the fireworks! These festivities can be a trying time when you’re trying to stay away from poisonous things like sugar, starches, and grains. Here’s a collection of healthy recipes perfect for your Fourth of July shindig.

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Desserts Gluten-Free (GF) Keto Recipes
Low-Carb Berry Cheesecake (GF, Keto)
June 27, 2019
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Happy 4th of July! This low-carb berry cheesecake is perfect for your 4th of July festivities. Fresh, patriotic, and delicious. This cheesecake won’t bust your carb budget and everyone will think it’s a real cheesecake. It tastes just like the real thing!

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Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
The Best Keto Low-Carb Brownie Recipes
June 24, 2019
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Image by skeeze from Pixabay

Chocolate cravings can get surious…especially when those hormones get kickin’! That’s where a keto low-carb brownie recipes come in handy.

Brownies are probably one of the easiest desserts to make keto or low-carb. It’s super easy to swap out the flours and sweeteners for keto or low-carb ingredients. They’re also very easy to make gluten-free and dairy-free. So if you’re looking for a chocolate fix that’s compliant with your keto or low-carb plan, brownies are the way to go! Here are a few of my all-time favorite low-carb keto brownie recipes.

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AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Sauteed Balsamic Mushrooms (GFDF, Keto, Paleo, AIP, Whole30)
June 20, 2019
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sauteed balsamic mushrooms in a pan

Mushrooms are, quite possibly, one of the most nutritious foods on the planet. This sauteed balsamic mushrooms side-dish recipe is a fantastic and delicious way to get more mushrooms into your diet. Even if you’re not a huge fan of the mushroom, you might enjoy this dish.

From where I sit, you can never have enough side dish recipes in your pocket. Side dishes definitely help to spice up a meal, change things up and provide variety. Meal planning can become pretty monotonous and boring and I find that new side dishes can really help to liven things up!

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Autoimmune Disease
The Role of Vitamin D in Autoimmune Disease
June 17, 2019
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Image by silviarita from Pixabay

Did you know the role of vitamin D in autoimmune disease is incredibly important?

You are probably used to seeing food packaging that boldly proclaims to be fortified with vitamin D. But you may be less aware that vitamin D is naturally present in very few foods, and without some minimal exposure to the sun and vitamin D fortified foods, most of us would present as having a deficiency of vitamin D. And, according to the most recent data available, nearly 42% of the U.S. population is deficient in vitamin D. (1)

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Mains Recipes
Leftover Chicken Four Ways
June 13, 2019
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Once you start buying chicken in bulk and doing bulk cooking, you’ll eventually wind up with some serious leftover chicken. In an ideal world, you’ll even plan to! Leftovers are your friends: they save you time and effort, and they help keep the grocery bill down. Here’s how to get creative with leftover chicken, so that you can get the most out of your grocery bill.

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Lifestyle
Top 5 Non-Toxic Sunscreens
June 10, 2019
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Image by Stacey Kennedy from Pixabay

Commercial sunscreens are full of toxic endocrine disrupting chemical compounds, make sure you’re choosing non-toxic sunscreens. With summer right around the corner you’ll surely see every big box store, pharmacy, and even grocery market sporting displays of sunscreen. Everything from SPF formulas created especially for children to concoctions that contain shimmer to give your skin a glow will be in front of your eyes. This is all fine and dandy. I mean, you really should be protecting your skin from the sun’s powerful UV rays, right?

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