Gut Dysfunction Nutritional Therapies
Bone Broth: 5 Health Benefits
November 29, 2019
Image Credit: Jules

What are the benefits of bone broth?

Chances are you’ve heard about the bone broth craze by now, whether it’s from influencers you follow online or friends at work, yoga, book club (you name it!) who have tried this curious new trend.

But what is the bottom line when it comes to proven benefits?? Can you really skip all of that expensive cream and get better skin by drinking a cup of broth every day? Will a strict regimen of this liquid really heal your leaky gut as you have heard?

After digging into the research, it turns out there are some pretty positive results to this savory brew! Read on for more details on 5 key benefits you can find by adding bone broth into your diet.

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Whole30
Homemade Bone Broth (GFDF, Keto, Paleo, AIP, Whole30)
November 27, 2019

Homemade bone broth is the bomb! There are so many great benefits of bone broth. Full of healing collagen, vitamins, and minerals. It’s awesome to cook with and makes a great snack.

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Garlic Mashed Cauliflower (GFDF, Keto, Paleo, AIP, Whole30)
November 25, 2019

This garlic mashed cauliflower doesn’t taste anything like mashed potatoes. Oh, the potato! I love potatoes so much. Any kind of potato, no matter how you prepare them, I love them.

Don’t believe the hype, cauliflower will never taste like potato and there is no vegetable that will ever taste like potato. You have to let go of the potato. Grieve the loss and set yourself free!

Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Spinach Stuffed Pork Chops with Lemon Dijon Caper Sauce (GFDF, Keto, Paleo, Whole30)
November 22, 2019
Spinach Stuffed Pork Chop with Lemon Caper Sauce on a Plate

I love making hearty meals this time of year and these spinach stuffed pork chops with lemon dijon caper sauce are the perfect comfort food.

When it starts to get cold and you see twinkly lights and articles about the mayhem of Black Friday it’s time to make something hearty and warm to share with your family or friends. I happened to have some thick center-cut pork chops in the freezer and they looked like the perfect start to a hearty meal, perfect for stuffing!

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Jessica F. – High Cholesterol Success Story
November 21, 2019

Jessica is a high cholesterol success story, she just needed to educate herself and her doctor about advanced lipoprotein testing.

Jessica’s Main Health Complaint

Jessica came to me with a very common struggle, her cholesterol was high and her doctor wasn’t listening to her and insisted she take statins. Jessica had been following a ketogenic diet for months, she had lost weight, and felt fantastic. Her total cholesterol was still high and because high cholesterol was common in her family, her doctor didn’t dig deeper. Jessica couldn’t get her doctor to listen to her when she told her she did not want to be on statins.

Articles Intentional Living
Grocery List Apps – Top 5
November 20, 2019

Grocery list apps are lifesavers! Whether you’re just learning to shop for nutrient-dense ingredients or you’re an old pro, utilizing an app can really help you step up your grocery-getting game. Grocery list apps offer organization of food lists, coupons, and make weekly ads from your favorite stores easily accessible.

We shop once a week each Sunday and I always use an app. I’m sharing my favorites as well as some others I’ve heard great things about on this list. Hopefully, an app or two on this list will not only help you save time and money but also help you stick to only the ingredients that will nourish your body!

Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
Dairy-Free Keto Pumpkin Pie (GFDF, Keto, Paleo)
November 18, 2019

This dairy-free keto pumpkin pie is fabulous!

I miss pumpkin pie. The real stuff with real crust and real whipped cream. This recipe actually quells my cravings and helps to make me feel somewhat normal this time of year.

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Cream of Mushroom Soup (Keto, DFGF, Paleo, Whole30, AIP Option)
November 15, 2019

Holiday recipes always seem to call for cream of mushroom soup! If you suffer from food allergies then the good old faithful Campbell’s Cream of Mushroom Soup is just not gonna get the job done this year.

When I started moving over to a low-carb lifestyle I turned to a low-carb cream of mushroom bacon soup from my pal Jamie over at The Lighter Side of Low-Carb. Now that I’ve discovered I’m allergic to dairy I’ve set out on a mission for a dairy-free, gluten-free, and still low-carb version.

Well, folks, I’ve got it figured out and just in time for Thanksgiving! I don’t think Blake could live through Turkey Day without his beloved green bean casserole! Only, this year, he won’t have to pay the price with tummy troubles.

Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Mains Paleo Recipes Sides Snacks
44 Dairy-Free Keto Thanksgiving Recipes
November 13, 2019
Photo by Craig Adderley from Pexels

These dairy-free keto Thanksgiving recipes will make this year’s Turkey Day unforgettable!

Thanksgiving is just around the corner, and that means tables filled with carb-heavy foods swimming in butter. Many people look forward to this buffet of sinfully delicious delights, and maybe you do as well, but you want to stick to your goals this holiday season and treat your body right

Guess what? You can enjoy Thanksgiving dairy-free and keto without even batting an eyelash! The recipes found here are just as tasty, if not better than the fully loaded traditional Thanksgiving recipes.

Desserts Gluten-Free (GF) Keto Recipes
Low-Carb Pumpkin Pie with Almond Crust (Keto, GF)
November 11, 2019

Yup! Low-carb pumpkin pie! Once you figure out how to make a keto pie crust, keto pies are pretty easy.

So, I’m stocked with canned pumpkin again, I just can’t get enough of the stuff. I’ve been using it to make all kinds of things from keto pumpkin bread to pumpkin pie and everything in between. I think it’s just that time of year, I get fall fever. I just get a little wacky when the leaves start to change color and rustle around.

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Keto for Women Podcast Interview
November 8, 2019

I had the pleasure of sitting down with Shawn Mynar of the Keto for Women podcast this week. Shawn is a doll, we have a really great connection and it was so fun to chat with her.

I love Shawn because she’s focused not only on helping women with the ketogenic diet and improving physical health, but she’s equally passionate about helping women with their mindset and emotional health.

Gluten-Free (GF) Recipes
Mini Pumpkin Cheese Balls (Keto, GF)
November 8, 2019
Image Credit: Kitchen Simplicity

Cheese balls are a holiday staple, they go way back to our grandmother’s tables. These mini pumpkin cheese balls are super fun!

This is another fantastic recipe from Cheri over at Kitchen Simplicity, the blog that inspired my Low-Carb Pumpkin Pie Dip. These are so cute, they would be the perfect addition to any Thanksgiving menu. Your guests will be talking about them through the New Year.

Thanksgiving Party Planning on a Budget
November 6, 2019
Photo by Anna Tukhfatullina Food Photographer/Stylist from Pexels

Are you hosting a Thanksgiving party this year? Do you have your Thanksgiving party budget?

Unfortunately, a large number of party hosts do not have as much money to spend on their party as they wish they had. While this may make you want to change your mind, about hosting a Thanksgiving party, it doesn’t have to. There are a number of different ways that you can go about planning a memorable Thanksgiving party while on a budget.

Desserts Gluten-Free (GF) Keto Recipes
Low-Carb Pumpkin Pie Dip (GF, Keto)
November 4, 2019

This low-carb pumpkin pie dip is a great alternative to pumpkin pie. It travels well, is quick and easy to make, and tastes just like pumpkin pie!

Thanksgiving will be here before you know it, it always seems to sneak up on me. Early Thanksgiving meal and party planning is key here, so I’ve started collecting Thanksgiving recipes. Some are high-carb dishes that need some work and others, like this one are already low-carb requiring just a few small changes.

Early Thanksgiving Party Planning
November 1, 2019
Image by dh_creative from Pixabay

Have you made the decision to host a Thanksgiving party this year? Better get a jump on that Thanksgiving party planning! Regardless of whether or not you have started the planning, you are advised to start it early. Planning a party, even a Thanksgiving party, is a lot easier said than done especially if you have to account for special diets. That is why it is important that you start planning for your party early, you will find that there are a number of benefits to doing so.

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Gelatin Worms (GFDF, Keto, Paleo, Whole30, AIP)
October 31, 2019

Ok, so this is the coolest and most difficult of all the Halloween snacks I’ve tried to make. These gelatin worms are super realistic. Yup, these are so gross. They look just like real worms but are made of gelatin.

Jigglers ain’t got nothing on these slinky little snacks. Watch kids and adults gross out at the sight of these. I love to watch kids chase each other around with these, grossing each other out!

Take them with you to your mother in law’s party and watch her face when you introduce her to this seriously creeped out party food! I dare ya!

Gluten-Free (GF) Keto Mains
Mini Mummy Pizzas (Keto, GF)
October 30, 2019

I love me some pizza and these mini mummy pizzas are too cute to pass up.

Now, when it comes to keto and low-carb pizza crust options. It’s really difficult to find recipes that don’t call for a ton of dairy and the dairy-free keto options out there are meh.

So, if you’re in need of a dairy-free option, your best bet might be to go with a meat-based option. The safest and easiest way to go is to just grab your favorite ground animal and make a huge cookie sheet burger in the oven.

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Snacks Whole30
10 Halloween Veggie Trays
October 29, 2019
Image Source: Two Healthy Kitchens

Sugary candy is so overrated, especially when it wreaks havoc on your health goals. This Halloween season you can fight back against the candy war! How can you do that? With Halloween-themed veggies, of course. You don’t have to serve sugar-laden foods at your harvest parties and spooky events. Serve Halloween veggie trays instead!

Even if you’re invited to a Halloween gathering, you can bring your own platter of frightfully delicious vegetables. Trust me; these recipes pack a real scream of low-carb flavor.

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Whole30
Pumpkin Sausage Soup (DFGF, Whole30, AIP, Keto, Paleo)
October 28, 2019
Image by RitaE from Pixabay

This pumpkin sausage soup recipe has been floating around the low-carb community for years and years, I believe it was originally posted on the, now defunct, low carb forum Low-Carb Friends by a woman named Pami.

It’s really good and hearty. The perfect addition for those of you living in colder climates this October. This soup is probably one of the most festive fall dishes I’ve come across. It’s delicious and the presentation options using pumpkin pieces are endless. So pretty!

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Snacks Whole30
Creepy Crudités (Whole30, GFDF, Keto, Paleo, AIP)
October 27, 2019
Image Source: Kraft

Every party needs a veggie tray. Why not arrange your veggies in a creepy shape? This creepy crudités platter is a super healthy snack that fits right in among the deviled egg demon eyes, severed finger hot dogs, shrimp ears, melon brains, and other creepy snacks on your Halloween snack table.

You can make any creepy shape you want out of veggies. Skeletons are just the obvious choice. You can get super creative and use the colors and shapes of the veggies you choose to guide your masterpiece. I’ve seen skeleton cats, bats, jack-o-lanterns, and witches. Any Halloween themed shape you can think of will be great!