Blog

5
Mar

Easy Soup in a Flash!

Chicken Zoodle Soup

I love soup, and it’s so easy to make. Want a meal fast but don’t have anything made? No problem! Put some bone broth in a pot and add meat (can cook in the soup or be pre-cooked) and veggies and season to taste. That’s it!

For the chicken zoodle soup above (one serving just for me), I put a cup of chicken bone broth in a small stock pot and added 5 oz of cooked chicken breast, a cup of chopped spinach, 2 oz of zucchini noodles and 1/4 cup of diced fire-roasted canned tomatoes. I seasoned it with Jane’s Crazy Salt and heated through – just a few minutes. Muy delicioso!

I also love the combination of pork breakfast sausage, chopped butternut squash (I buy it frozen) and chopped kale. Throw together whatever you like. Great way to use up leftovers!

Not only do you get great nutrition from the meat and veg, but you get collagen from the bone broth. Collagen nourishes your skin, hair, nails, and joints, and you get it whenever you eat the skin and connective tissue of your meat. Just make sure it’s “bone broth”, not plain ol’ “broth”, which is made from muscle tissue that has no collagen in it. You can buy it at the store or make your own with bones you buy at the store. I love buying a seasoned rotisserie chicken, eating the meat or using it in a pot of soup or something, then boiling the rest of the carcass, skin and all, for several hours. I’ll strain it, toss the chicken parts, let it cool, and then skim off the fat to save in the freezer for cooking. What’s left is liquid gold, already seasoned. Put in containers and freeze til you need it for soup or other recipes. Easy peasy! 🙂

16
Jan

Fat-burning Beast 21-Day Challenge

Done torturing yourself trying to adhere to that new hyped diet and/or exercise plan? Good! Time to get serious and take steps toward metabolic flexibility and optimal gene expression – in a word, longevity. Let’s turn off those chronic illness genes – or keep you from turning them on in the first place. When you’re in fat-burning mode these are the bennies you get, and then some. 

Start down this path by making some easy, comfortable changes of your choice. For the next 21 days, you’ll make a change a day in one of ten different aspects of your life. This is not one-size-fits-all. You’ll get to choose what exact changes to make and how much to change them, so that you won’t feel any suffering or deprivation, and you’ll have an easier time maintaining these changes long-term. Even little changes in the right direction can make profound improvements in your health.

Participants are encouraged to share ideas, successes, recipes, support each other, ask questions, and help each other work out what to do or how to do it. Find an exercise buddy. Have a cooking party. Let’s get creative and have fun!

There will be NO COUNTING CALORIES, NO STRUCTURED WORKOUTS, NO DIET PILLS and NO EQUIPMENT TO PURCHASE. I want you to be free of all of that nonsense and fit the changes you make into a convenient revised lifestyle that doesn’t disrupt your life but rather enhances it. This is all about easy, because nobody loves easy more than me! 🙂

We’d love to have you join us! Just go to THIS Facebook group and request to join, and you’re in! It formally starts on February 4, but we’ve already started interacting in the group – feel free to do so, as well.

18
Nov

Fat-burning Beast Made Easy – Get health coaching for $10/month!

Take a breather from the calorie counting, macro tracking and rigid workout schedules to focus on making some gradual changes as you feel like making them, all while taking it easy and enjoying your life. My philosophy is simple: work with your body, not against it. It’s amazing how often we get in our own way when trying to live healthier lives. Sometimes we need to outsmart our brains to do what’s best for us.

This is a book of body/mind goals to help you move toward optimal gene expression at your own pace, moving a little more toward each goal as you can, so you feel better and have more energy every day and no feelings of deprivation or suffering. Get out of a dieter’s mindset and into a mindset of longevity with this simple guide. No research or expert opinion to wade through here; I’ve already done that footwork for you. This is a quick reference for those who want to cut to the chase and just know what they should start working toward, in their own way at at their own time.

This course is interactive, so just leave comments or questions at the bottom of any lesson and they will be answered! Use the last section of the class to keep yourself accountable, too – an accountability buddy will always be there for you! You can also request that certain information be included in the lessons, and I’ll be happy to do so. I’ll be continually updating the course with new tips, tricks, information, recipes and anything else I think might be helpful or fun!

Whether you’re wanting to start on the right road to optimum health or tweak the road you’re already on, this course will give you the tools you need to be successful.

You can get more information by clicking on the Online Courses tab. There are even a couple of limited-time special offers for this course – ending this month. Learn more HERE!

12
Nov

Fried “Rice”

  • Pulse florets from 1 med head cauliflower in food processor until rice-sized or use a bag of cauliflower or broccoli pearls. Cook in 2 tbs butter, 1/2 tsp garlic powder, salt & pepper to taste for 5 min.
  • Add any meats (8 oz)/veggies that need cooking and cook until about done.
  • Add any cooked meats/veggies and coconut aminos to taste.
  • Scramble 2 eggs and add to skillet area where food has been pushed aside. Continuously scrape cooked eggs from bottom. When almost all cooked, mix in with everything else and cook another minute or two.
  • Serve and enjoy! ?
11
Nov

My favorite fathead pizza

Fathead dough is a wonderful thing. You can make anything with it – pizza crust, bagels, cinnamon rolls – all of the great comfort foods that carbaholics miss after going keto!

Preheat oven to 425 degrees. Combine in a large, microwave-safe bowl:

  • 1-3/4 cups shredded mozzarella
  • 3/4 cup almond flour or 1/4 cup coconut flour
  • 2 tbsp cream cheese

Microwave for 1 minute, stir, then microwave for another 30 seconds. Stir until mixed well, then add:

  • 1 egg
  • 1/4 tsp salt
  • any herbs or spices you’d like (e.g., a dash of onion or garlic powder)

Turn out onto a baking sheet with a nonstick surface and pat into a thin, round pizza shape. Bake for 12 minutes or until lightly brown. Add pizza sauce, mozzarella and any toppings you’d like. Sprinkle lightly with dried oregano and sea salt. Put back into the oven for 5 minutes or until cheese melts.

4
Nov

90-second keto sandwich bread

***Watch the video HERE!***

I love making grilled cheese sandwiches. My grandmother taught me how to make them many years ago in her old cast iron skillet. Now I have her skillet and I make my sandwiches just how she taught me, only I make them with low-carb bread I make from scratch in 90 seconds! It hits just the right spot when I want comfort food, and it makes me feel even better because it reminds me of good times with Grammie. 🙂

Ingredients:

  • 2 tbsp melted butter
  • 1 large egg
  • 3 tbsp almond flour
  • 1/2 tsp baking powder
  • 1/4 tsp fine sea salt
  • additional 1 tbsp of butter for grilling
  • cheese and any other fillings of choice

Instructions:

  1. In a medium size bowl whisk the egg with melted butter.
  2. Add the almond flour, baking powder, and salt and mix well.
  3. Pour the batter into a microwave safe square dish.
  4. Microwave for 1.5 min, plus an extra 30 sec if needed. The top should be firm.  Then flip the dish over to get the bread out and slice it in half.
  5. Heat up a frying pan over medium heat and melt the additional tbsp of butter.
  6. Place the cheese and any other fillings you want between the two pieces of bread and grill the sandwich on each side until golden brown and the cheese melts. Serve.
3
Nov

White Chicken Chili with Spinach and Bacon

I love chili more than any other dish, ever. I’ve been making different variations of chili for decades. I just can’t do without it. So when I found a great recipe online for white chicken chili, I had to try it. As usual, I messed with the recipe so it was more to my liking and was easier to make, as I am the quintessential lazy cook! Here is what I came up with:

INGREDIENTS

  • 1 lb bacon
  • 2 large boneless skinless chicken breasts
  • paprika
  • cumin
  • chili powder
  • cayenne pepper
  • onion powder
  • salt
  • pepper
  • 4 cups chicken bone broth
  • 1 onion, diced
  • 3 cloves garlic, diced
  • 12 oz softened cream cheese
  • 2 cups shredded mozzarella
  • 1/2 cup heavy whipping cream
  • 2 cups spinach

INSTRUCTIONS

  1. Fry half of the bacon in a dutch oven or other large soup pot until extra crispy. Remove and chop up to add back in later.
  2. Fry chicken halves in bacon grease over medium high heat to sear both sides – 2 to 3 minutes per side. Sprinkle each side with seasonings to taste.
  3. Once browned, add 2 cups of chicken broth to cover and bring to a boil.
  4. Reduce heat and cover. Simmer until cooked through (About 15 minutes).
  5. Remove chicken and shred. Save broth for later.
  6. Fry up the rest of the bacon until extra crispy. Remove and chop up to add back in later.
  7. Add garlic and onions. Cook until soft.
  8. Add shredded chicken and reserved broth, plus 2 additional cups of broth. Bring to a boil then reduce heat and simmer. Add bacon and onions.
  9. Add cream cheese, heavy whipping cream and mozzarella. Stir often and cook over medium heat until well blended and thickened.
  10. Add spinach and stir.
  11. Adjust seasonings if necessary.
  12. Remove from heat and serve!
21
Oct

Awesome muffins!

As far as I’m concerned, nothing beats a good muffin recipe that I can change up according to how I’m feeling and it’s always going to be delicious. This is that recipe. The original is actually Kasey Trenum’s Keto Pumpkin Bread recipe, but I’ve changed it up a little!

If you haven’t been to Kasey’s website, yet – go now (click here)! She has so many wonderful recipes. Her blueberry bread is great, too!

Here is my version, which I use to make 6 regular-size spice muffins. The pumpkin can be replaced with other squash like butternut, or even apple sauce as long as you adjust for any extra liquid. The spices can be bumped up with extra ginger or cardamom or lemon or orange zest. If you come up with other ideas, please let me know in the comments section below! 🙂

Ingredients
For the Muffins:
  • 3 eggs
  • 3/4 cup Swerve Confectioners
  • 1/2 cup pumpkin puree
  • 1 tablespoon sour cream
  • 1 tsp vanilla
  • 2 teaspoons or more pumpkin pie and/other spices/zest
  • 1/4 cup coconut oil, melted
  • 1 tablespoon butter, melted
  • 1/4 cup + 1 tablespoon coconut flour
  • 1/4 tsp salt
  • 3/4 tsp baking powder
For the Icing
  • 2 tablespoons Swerve Confectioners
  • 1 tablespoon melted butter
  • Approx 1 tablespoon heavy whipping cream
Instructions
For the Muffins:
  1. Preheat oven to 350 degrees.
  2. Beat eggs, swerve, pumpkin puree, sour cream, vanilla, and spices until combined.
  3. Add coconut oil and butter and mix well.
  4. Add coconut flour, salt, and baking powder.
  5. Pour into 6 prepared muffin cups.
  6. Bake for approx 28 minutes or until a toothpick inserted in center comes out clean.
For the Icing:
  1. Melt butter then add Swerve Confectioners.

  2. Pour heavy whipping cream over mixture until it thins out. Can add more or less if needed.
  3. Drizzle over warm muffins.

 

15
Oct

Get your cheat sheet for healthy living

There are fantastic books out there to help people burn fat and heal from chronic health problems. Lately I’ve been hearing several people say they’ve enjoyed reading them but have had a hard time getting through the heavier parts, the science and explanation behind the suggestions for lifestyle changes.

The books are too big. What they want is a cheat sheet – just the suggestions without the research or background theory to wade through.

So here it is! The Lazy Person’s Quick-start Guide to Becoming a Fat-burning Beast is now available as a short, sweet ebook that can be read on any e-reader, such as iBooks.

I combine all of the latest research in nutrition and exercise physiology, distilled into easy-to-swallow bites that take almost no time to read and are easy to follow, with mental tips and tricks to make those healthy changes faster and more comfortable.

Let me show you how to work with your body, not against it, to improve your health and longevity and get out of the dieter’s mindset. No more deprivation or suffering! Done right, you can make continual changes in healthier directions and feel better and more energetic – and enjoy more of life – every day.

Click here to get your instant download and start down a better path right now. 🙂

29
Sep

Celebrating Menopause – Together

For the last 5 years I’ve been going through perimenopause, which means my honey has been going through it with me. In that time I’ve learned a lot about how my body works, what I’ve done to it that has resulted in issues I’m having now and what to do to bring it back to what is normal for a human female at this time in her life. It has been a long, hard road, but I’m the kind of person who has to keep digging until I know the full story – in this case, the story of me.

There are all sorts of negative perceptions that come along with this time in a woman’s life, so we may go into this period of our lives with dread, which just sets us (and those close to us) up for a rough ride. Those of us who have thought we’ve been taking care of ourselves by doing what turned out to be many of the wrong things have a rude awakening as our bodies rebel and we seemingly overnight physically turn into everything we don’t want to be. We might gain body fat, lose muscle, have difficulty sleeping, have hot flashes, have emotional issues, have trouble remembering anything, lose our sex drive, and go through many other undesirable changes. It’s different for each individual, of course, but almost all of us have to deal with a few things that we don’t want to have to deal with, unfortunately.

The question I and many others have had is, “Is this normal?” It turns out that there’s good reason to think it is not normal, but that because we’ve spent decades living lives our bodies are not geared for, we have issues when this natural transitional period arrives. In my case, I’ve done too much dieting and chronic exercise trying to be optimally healthy. When this change in body chemistry came for me, my body was not ready for it. I’ve had a few symptoms, but not as many as most other women I know. The increased body fat and decreased muscle tissue, brought on by a combination of hormonal changes and a simultaneous injury (which I unknowingly dealt with in the wrong way), have been my biggest challenges. For someone who has always been focused on health, this has been really disheartening.

Eventually, through much education and self-experimentation, I’ve gained a great understanding of what’s going on in my body. I can tell now that I’ve healed my gut and am still in the process of healing my insulin and leptin resistance. I’m supporting my adrenals and sleeping better. I’m also seeing more healing of my injury that has hobbled me for years now, thanks to the practitioners helping me (my doctor, unfortunately, is not one of them) as well as, I believe, healing systemic inflammation from decades of body mismanagement – stress, eating the wrong stuff, insomnia, etc. It’s wonderful to see progress and feel so much better! And it’s so comforting to finally understand what my body wants – to work with my body, not against it.

I was telling my honey this today, and he said he felt the same happiness and relief for me. He wants the same understanding that I have about what I’m going through. When one of us goes through some change in life, we both do – this is the nature of loving relationships. He proclaimed that this change is something to be celebrated, like any other major stage in life, like having a baby. It is a milestone that a couple goes through together. This is the first time I’ve ever heard anyone say this, and it made me love him even more, if that’s possible! It can be a rather lonely and depressing time for a woman, especially if her significant other doesn’t understand what she’s going through. So I wanted to share that amazing sentiment with everyone and encourage you to get a good understanding of the changes you or your loved one is experiencing so you can go through it together in a good way that brings you closer together for this next chapter in your journey through life.

I did not know where to go to get the information I needed when I started noticing the changes in my body. I went to several doctors with different orientations, but they were of little help. An endocrinologist pointed me in the right direction, but I had a LOT to figure out. I therefore decided to take it on as a personal challenge, and boy was it ever! It took years of sifting through and evaluating research and testing various theories on myself to find out the particulars of what my body wanted. As a former researcher, I was at home doing this, but it really tried my patience. I don’t want anyone else to have to go at it alone, so anyone who would like help understanding how your body and mind have changed and your body’s unique needs, feel free to book a free consultation so we – your honey included, if you like – can chat about celebrating this time in your life together.