AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Homemade Chicken Soup (GFDF, Keto, Paleo, AIP, Whole30)
June 6, 2019
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Nothing beats homemade chicken soup and who says you need to have noodles!?

Lunches are a struggle at our house. We never seem to have enough options for something quick during the workday lunch hour. So, to solve this issue we make a meal ahead of time and munch on easy re-heatable leftovers for the week.

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Chronic Illness Nutritional Therapies
Managing Inflammation Through Diet
June 3, 2019
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Photo by Magda Ehlers from Pexels

Systemic inflammation is the root of all chronic illness, but managing inflammation through diet can easily be done. Let’s talk more about what inflammation is, how it can get away from us, and how managing inflammation through diet can reduce the burden in a major way.

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Dairy-Free (DF) Gluten-Free (GF) Mains Recipes
Low-Carb Fried Chicken (GFDF)
May 30, 2019
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Image by Robert-Owen-Wahl from Pixabay

Today Blake asked me for some old fashioned fried chicken, I guess he had a hankering for some comfort food. So, I set out to figure out a low-carb, gluten-free, dairy-free fried chicken recipe.

I starting digging through my flour subs to see what I could come up with and I think I hit the jackpot with this recipe. It came out crispy and flaky, but not too heavy.

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Hormone Balance Sexual Health
How Hormonal Birth Control Works
May 27, 2019
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Over the last several decades, many new and different options have emerged for women who are searching for methods of birth control. This has been a game changer for so many, especially as it becomes more accessible and affordable. Being able to choose when to get pregnant, and plan pregnancies in advance affords women freedoms and pursuits they did not have before. Let’s review some of the most common choices for hormonal birth control, prescribed for and used by women of all ages, known as hormonal contraceptives.

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Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Roasted Veggie Medley (Keto, Paleo, Whole30, GFDF)
May 23, 2019
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More veggies! We’re on a roll with new veggie side dishes and this Roasted Veggie Medley is a great way to switch it up! I don’t know about you, but every now and then I need a break from my standard crispy bacon brussels sprouts. I mean I luuuuurve my roasted Brussels, but for the sake of variety, I need to switch it up sometimes.

This time I decided to just mix up a bunch of random veggies and roast them. Some of these are veggies I usually have on-hand and some of these we don’t eat on the regular so it made for a nice change of pace. This random experiment turned out pretty good. Resulting in a different side dish to complement a nicely grilled ribeye steak. Oh yeah, baby. I think this would go well with any kind of fatty meat actually. I’ll probably serve it alongside a lamb chop too, I think that would make for a great paring!

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Intentional Living
#GIRLBOSS | Book Review
May 20, 2019
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#GIRLBOSS Book Review

Sophia Amoruso’s personal account of her journey to create her clothing company, Nasty Girl in #GIRLBOSS is such a great read. #GIRLBOSS is real and raw, sarcastic and identifiable. I highly recommend this read to any woman who is working toward her dreams and needs a little bit of inspiration.

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Gluten-Free (GF) Keto Mains
Chicken Enchilada Bake (GF, Keto, Paleo)
May 6, 2019
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So, Blake was in the mood for enchiladas tonight and I happened to have some chicken on hand. The last of the chicken stockpiled in my freezer. So I whipped up a pan of chicken enchilada bake that seemed to do the trick with his craving.

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Wellbeing
Daily Stress Management Tips
May 2, 2019
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Photo by picjumbo.com from Pexels

There are many wonderful things about our society: TV, smartphones, tablets, GPS. While those things most certainly make life easier, they can also make life a tad bit more stressful. Staring at screens all day leaves us with fatigue, eye strain, and poor posture while indulging in media at our fingertips hours every day leave our cortisol levels sky-rocketing from all the negative images and advertising we see on a daily basis.

Some of us start our day with these anxiety-riddled habits by checking our email, news, and social media before we are even out of bed. The good news is we can balance out these energy- and joy-sucking habits we have created through mindfulness. Here are five stress management tips to help you deal.

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Enchilada Omelet (Keto, Paleo, Whole30, GFDF)
April 29, 2019
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Enchilada omelet on a plate.

You gotta try using your leftover taco meat in an enchilada omelet!

Eggs are amazing food, so versatile, cheap, and yummy! Not to mention, extremely nutritious and beneficial to our health.

I stumbled across this use of eggs when I was trying to figure out what to do with some leftover taco meat. I’m always determined to use up as many leftovers as possible, I hate wasting food. Especially when it’s expensive grass-fed beef!

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Wellbeing
How To Get a Handle On Stress Eating
April 25, 2019
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It’s a simple truth: eating good food feels good. When we’ve had a particularly rough or tiring day, it’s natural to want to grab some chocolate cake on the way home. That will make us feel better, right? Wrong!!!

Chocolate cake will just lead to a sugar crash later – and, depending on your nutritional goals, may even lead to a shame spiral. Plus, if you’re eating when you’re not hungry, you’ll probably feel bloated or sick. The sugar will make you more tired, irritable, and stressed out later. That doesn’t help anyone.

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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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