AIP Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Paleo Recipes Sides Snacks Vegetarian Whole30
Celery Root French Fries (Keto, Paleo, GFDF, AIP, Low-Iron, Vegetarian)
June 1, 2020
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Photo by Glady Francis from Pexels

There’s no real replacement for the all-mighty potato, but these celery root french fries are a pretty good snack.

I am a serious potato addict! Mashed, baked, scalloped, roasted, hashed, chipped, and especially french fried. I love the potato in so many ways, but while eating low carb or keto, these guys are a wee bit too high on the glycemic index so I need to refrain.

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Articles Ketogenic Lifestyle
10 Low-Carb Power-Packed Foods
May 30, 2020
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Image by Couleur from Pixabay

What is the secret to a long and healthy life? Well, you are what you eat, or rather what you absorb and assimilate, so why not start with food? Here are 10 low-carb power-packed foods.

As you well know, not all food is created equal. Some “food” is completely void of nutrition and others are super nutrient-dense. We’re focusing on nutrient-density in this list. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life. It’s not just about looking good, we want to feel good and live a long happy life!

Now, some of the items on this list are highly controversial in the low-carb and keto community because they can be a bit higher in carbohydrates. Some folks have a hard time with some of these items due to food sensitivities and intolerance. So, take the full list with a grain of salt and include what works for your individual biology. We’re all different and have different nutritional requirements and tolerances.

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Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Recipes Vegetarian
Low-Carb German Chocolate Cake (Keto, GF, Vegetarian)
May 28, 2020
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Sometimes you really just need to splurge on something decadent. This low-carb German chocolate cake is just the ticket. It’s only 18g net carbs, gluten-free, dairy-free, refined sugar-free, and it tastes just like the real thing!

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Articles Intentional Living Lifestyle Nutritional Therapies Weight Loss
Eating Healthy with a Busy Schedule
May 25, 2020
3
Photo by Gustavo Fring from Pexels

When it comes to eating right many of us find that the number one hindrance to our success is the lack of time to prepare the proper meals and snacks for our dietary needs. It is often much more convenient to throw one thing in the crockpot for the family or resort to the fast food last resort rather than preparing the healthy and nutritious meal that we should be eating. If you’re like me when time runs out and stress enters the equation all healthy intentions fly out the window. Eating healthy with a busy schedule can be really tough!

Planning, prepping, and organization ahead of time is the real key to success on a low-carb eating plan or any eating plan for that matter. You have to work at eating right and there are a few things you can do that will reduce the temptation to hit the drive thru and keep you on course.

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Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Mains Paleo Recipes Whole30
Crispy Chicken Leg Quarters (Keto, Paleo, Whole30, Low-Iron)
May 23, 2020
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Dark meat chicken, is the best chicken! I just love dark meat and crispy skin on my chicken. I mean, if I’m really honest, most of the time I just want the skin and could care less about the meat. This crispy chicken leg quarters recipe is a staple in our house. I think you’ll love it too.

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Articles Inspiration Lifestyle Weight Loss
How to Stay Motivated to Exercise
May 21, 2020
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Photo by Andrea Piacquadio from Pexels

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to figure out how to stay motivated to exercise to stick with it!

This is what people who are overweight should try to understand. However, even if it’s easy to set intentions and it’s easy to follow through for you, this is not the case for almost 35% of Americans who are unable to lose weight or maintain a healthy weight.

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Articles Ketogenic Lifestyle Nutritional Therapies
10 Low Carb Staples You Can’t Live Without
May 18, 2020
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Image by Pearl Vaj from Pixabay

Here is a list of 10 low carb staples to help you plan ahead and stay on your low-carb or keto plan. This list covers everything, so make sure and adjust based on your preferences and sensitivities.

For those just starting out and even for you long-timers, sticking to your healthy low carb lifestyle can be difficult. There are carbohydrates, sugar, and sneaky anti-foods in everything. Some times it’s hard to figure out what’s ‘safe’ and what’s not. Eating low-carb takes a bit of rewiring your brain to look for certain things to avoid.

You should start by reading labels. Pay attention to carbohydrate count, sugar count, and fiber count. You should also check out the ingredients list under the white Nutrition Facts box. This is where the really important information is. If you’re trying to stay away from sneaky ingredients like high fructose corn syrup (HFCS), hydrogenated fats, hydrolyzed fats, trans fats, and other scary chemicals, this is where they will be listed.

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Lifestyle
5 Easy Toning Exercises You Can Do Anywhere
May 11, 2020
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Image by 5132824 from Pixabay

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.

Making time to exercise is so important. Staying in shape is one way to increase your life expectancy. Weight-bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

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Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Mains Paleo Vegetarian Whole30
Green Olive Tuna Salad (GFDF, Low-Iron, Keto, Paleo, Whole30, Vegetarian)
April 23, 2020
1

Have you ever tried green olive tuna salad? It sounds crazy right? Who in the world would put green olives in their tuna salad!? I did and I’m not mad about it! I am on a serious tuna kick at the moment. It seems to be my go-to lunchtime craving lately and I’ve been experimenting by adding different items to my tuna salad.

The other day I randomly decided to try adding in a few green olives that were left at the bottom of the jar. I was looking to finish them off so I could bust out the fresh jar and I figured, what the hell, let’s try it.

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Nutritional Therapies
The Effects of Sugar on The Immune System
April 18, 2020
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Image by Myriam Zilles from Pixabay

While a spoonful of sugar may help the medicine go down, the real medicine for our bodies seems to be forgoing that spoonful of sugar (and most other spoonfuls) altogether. We’re going to look at the effects of sugar on the immune system in this article.

In nutritional terms, our food is composed of three things: carbohydrates, proteins and fats. Carbohydrates, including fiber, starches and sugars, provide cellular energy when metabolized and fiber is essential for a healthy digestive system.

However, the Standard American Diet (SAD) contains excessive amounts of sugar, and this excess glucose is stored in the liver, muscles and other cells, or is converted to fat. This, in turn, has been shown to have a number of negative effects on the immune system and our bodies in general.

Let’s take a look at how sugar has the potential to disrupt the immune system. 

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Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Paleo Recipes Sides Vegetarian Whole30
Summer Squash Fries (Keto, Paleo, Vegetarian, Low-Iron, GFDF, Whole30)
April 16, 2020
2

Who says squash is boring? I know, I would totally rather have a big fat basket of real french fries…but these summer squash fries actually work to kill that craving.

Squash makes for a (surprisingly) tasty snack when you’re thinking about reaching for the fries or chips! Give these summer squash fries a try the next time you’re looking for a munchy. I used summer squash, but you can use any kind of squash you want. Many people use zucchini to make fries, that’s an option too!

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Intentional Living
9 Disaster Prepping Tips and Tricks
April 13, 2020
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Image by Ray Shrewsberry from Pixabay

Recent events have thrown all of us for a loop and it’s a great reminder that we all should be at least somewhat prepared for the unknown. So I thought I would share my 9 disaster prepping tips and tricks to help you out.

I’m not talking about hardcore prepping like building underground bunkers and stockpiling ammo. But I don’t think there’s no reason why every one of us shouldn’t have at least two weeks to a month’s worth of supplies on hand at all times.

There are so many circumstances where being prepared will come in handy. Being prepared will not only serve you during a national emergency or disaster like we’re living through right now.

What if you lost your job? What if you fell ill and couldn’t work? What if you were diagnosed with something catastrophic like cancer and you get stuck with illness and a pile of medical bills? What if you were involved in an accident? What if there’s an <<insert natural disaster or weather event here>>? We don’t really get weather here in Phoenix aside from the haboobs during monsoon season and the very rare microburst.

I like to have at least one extra of everything we use on the regular, just in case. I’ve always shopped this way and over the past few weeks, I’ve been extremely grateful that I am prepared. These 9 disaster prepping tips and tricks are simple, everyday things that I have always done. Hopefully, these will help you feel more in control.

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Intentional Living Nutritional Therapies
The Basics of Building a Nutrient-Dense Kitchen
April 12, 2020
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When it comes to our health, nothing is more important than a strong nutritional foundation. Without a properly prepared nutrient-dense whole food diet, we struggle with our health.

We see the effects of these struggles not just in the size of our jeans, but in the rising cost of healthcare and the staggering rate of chronic illness. Nutrition is more important than ever and it starts by building a nutrient-dense kitchen.

There are three major topics to address when building a nutrient-dense kitchen: sourcing, preparation, and kitchen tools. Let’s walk through these together.

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Intentional Living Lifestyle Resources Wellbeing
Non-Toxic Cookware Guide
March 30, 2020
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Image by Ernest_Roy from Pixabay

Are you using non-toxic cookware? This may be an area that you’ve missed when addressing the toxin load in your environment. You’d probably switched to non-toxic beauty and cleaning products.

Cooking should be enjoyable and something that produces a healthy meal for you and your loved ones. However, when you use pots, pans, and baking sheets coated in poisonous non-stick substances, aluminum, or plastic, things can take a turn for the worst rather quickly.

You see, over time, substances like aluminum can build up in your system and cause health problems. When non-stick coatings or aluminum is heated, it can leach into your food (1). When you think you’re getting a healthy meal of lean meats and veggies, you’re also consuming a not-so-healthy dose of chemicals caused by your cookware (2). Yikes!

Don’t worry. There are pots and pans out there that are made with non-toxic materials that won’t make you sick. Let’s take a look at what’s available, shall we?

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Nutritional Therapies
Health Benefits of Tea
March 27, 2020
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Image by Free-Photos from Pixabay

Did you know there are a lot of health benefits of tea? Tea is arguably one of the oldest and most sought after commodities in the world, and today it is the second most consumed beverage, second only to water. It is a product that is made from the leaf and bud of the plant Camellia sinensis, a large evergreen shrub that is native to China and Eastern Asia. 

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Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Paleo Recipes Sides Vegetarian Whole30
Tangy Coleslaw (Keto, Paleo, Whole30, GFDF, Low-Iron, Vegetarian)
March 25, 2020
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Image by F Hocking from Pixabay

I’m constantly on the hunt for new side dishes! I particularly love veggie side dishes. There just never seem to be enough options and every now and then we kinda get tired of the same old roasted veggies. This tangy coleslaw recipe is the perfect solution to side dish monotony!

I’ve actually never been a huge fan of coleslaw. It wasn’t until I started to play with my own recipe that I learned why. Most coleslaw recipes are sweet. I’m just down with the sweet and savory combo. I prefer my coleslaw to be tangy and salty!

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Gardening
Growing Your Own Herbs
March 23, 2020
2
Photo by Markus Spiske from Pexels

If you’re not the type of person that wants to spend their time managing an elaborate fruit or vegetable garden, you might consider planting and growing your own herbs. While the product might not seem as significant, you’ll still enjoy the constant availability of fresh, delicious herbs to flavor your meals with.

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Wellbeing
What to Do if You Get The COVID-19 Coronavirus
March 13, 2020
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With all of the media coverage of COVID-19, the novel coronavirus, there has been little information available about what to do if you get the COVID-19 coronavirus.

I’m not a doctor or trained medical professional and this is not medical advice, however, I’d like to share the information about how to manage coronaviruses from a friend of mine who is a Registered Nurse.

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Ketogenic Lifestyle
Ketosis Signs and Symptoms – What to Expect
March 11, 2020
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Ketosis signs and symptoms can tip you off as to whether or not you have entered into ketosis. So if you’ve been following a keto diet and you’re wondering how you will actually know that your body is in ketosis this post is for you. First, let’s back up a minute and get a quick overview of what ketosis is.

Ketosis is a metabolic state where your body converts fat into molecules called ketones. These ketones are then utilized by the body as the primary energy source in the absence of glucose. In order to push the body into ketosis, you must restrict the intake of carbohydrates to a significant point. 

Typically, carbohydrates are the primary source of energy on a cellular level. When carbohydrates are reduced to less than 50g per day, insulin secretion reduces and the body enters a catabolic state. Glycogen, stored reserves of glucose in the body, begin to deplete and force a metabolic shift, which leads to ketosis. (1)

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Lemon Pepper Romaine Ribs (Keto, GFDF, Vegetarian, Whole30, Paleo)
March 9, 2020
0

Mmmm, this lemon pepper romaine ribs salad side dish is so delicious. I can’t get enough. The fresh crispy romaine lettuce leaves and the salty and sour lemon pepper vinaigrette. It’s the perfect side to serve alongside any fatty cut of meat or fish.

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