All Posts

♦️Keto Chocolate Pudding Derek and I have been craving a good chocolate pudding, but didn't want the added carbs from the "sugar-free" packets! This is an awesome option!! I mixed in Collagen Protein for added benefits! INGREDIENTS: -4 Knox Gelatin Packs -2 Scoops Bulletproof Collagen Protein -1 Cup Heavy Cream -3 Cups Water -2 Tbsp. Unsweetened Cocoa -3 Tbsp. Erythritol -6 Drops Liquid Stevia DIRECTIONS: 1️⃣ Boil Cream and 1 Cup Water. 2️⃣ Pour Cream and Water in a 9x9 pan

INGREDIENTS: • 3 8oz packages of Cream Cheese • 1/2 Cup Truvia • 1 Tsp. Vanilla • 1/3 Cup Sour Cream • 4 Eggs FROSTING: •3 Tbsp. Cream Cheese •1 Tbsp. Legendary Foods Blueberry Cashew •1 Tbsp. Heavy Cream •1 Tbsp. Truvia INSTRUCTIONS: 1) Preheat oven to 350. Beat cream cheese until fluffy, about 3 minutes. Combine with sweetener, sour cream and vanilla extract, mixing for about 3 minutes. 2) Gently add eggs one at a time. beating until thick and creamy, about one m

These are so easy to make and pack healthy fats for a quick snack or dessert! INGREDIENTS: •8 Tbsp. Macadamia Nut Flour •3.5 Tbsp. Sweetener of your choice (I used Monk Sweet here) •3.5 Tbsp. Unsweetened Cacao •3.5 Tbsp. Lily's Chocolate Chips •2 Tbsp. Coconut Oil •1 Tbsp. Brain Octane •Dash Salt •Dash Vanilla DIRECTIONS: 1️⃣ Use a food processor to make flour. 2️⃣ Mix in other ingredients. 3️⃣ Roll into balls and refrigerate.

🥚Basil Bacon Egg Casserole! INGREDIENTS: -8 Eggs -1 Cup Chopped Basil -3 Slices Bacon -3 Scoops Quest Nutrition Coconut Oil Powder -5oz Cream Cheese -1 Cup Shredded Mozzarella -Salt & Pepper to taste DIRECTIONS: 1️⃣ Preheat oven to 350. 2️⃣ Beat Eggs. 3️⃣ Finely chop Basil and Bacon. 4️⃣ Add Coconut Oil Powder to the Eggs and mix. 5️⃣ Add in the Cheeses and mix. 6️⃣ Add the remaining ingredients, mix, and bake for 1 hour!

Broccoli Avocado Cheddar Soup 🥑 INGREDIENTS: •8oz Chicken Broth •1 Cup Heavy Cream •2 Heads Broccoli •1 Medium Avocado •1/2 Cup Cheddar Cheese •S&P to taste DIRECTIONS: 1. Finely chop Broccoli. 2. Bring Cream & Broth to a boil. 3. Chop the Avocado and add the Avocado & Broccoli to the liquids. 4. Purée ingredients. 5. Salt & Pepper to taste. 6. Top with Cheese.

My best friend is from Hawaii, so going to visit her, poke is one of my favorite dishes to make sure I have. What is poke? Poke is a raw fish salad commonly served as an appetizer in Hawaii! INGREDIENTS: -6oz Ahi Tuna -2 Tbsp. Primal Kitchens Mayo -1 Tbsp. Siracha -1/4 Cup Green Onions -1 Avocado -1 Tsp. Salt DIRECTIONS: 1. Cube fish. 2. Mix Mayo and Siracha. 3. Cut Green Onions and Avocado. 4. Salt Avocado. 5. Mix all ingredients and enjoy!!

Pesto Steaks 🍴 INGREDIENTS: •12oz Steak •1.5 Cups Basil •1 Clove Garlic •3 Tbsp. Olive Oil •4oz Cream Cheese •1/2 Cup Mozzarella Cheese •2 Slices Bacon DIRECTIONS: 1️⃣Add Basil, Garlic, and Olive Oil to a food processor. Finely chop. 2️⃣Microwave Mozzarella and Cream Cheese for 45 seconds and mix. 3️⃣Stir together pesto and cheese mixture. 4️⃣Over medium heat, sauté Steak for 2 minutes per side. 5️⃣Smother Steak with Pesto/Cheese mixture and top with Bacon. 6️⃣Bake at 350 fo

🥒 Parmesan Zucchini Fries •2 Zucchinis •1 Egg •2 Scoops Coconut Oil Powder •1/4 Cup Know Bread Crumbs •1 Tsp. The Happy Eater Ranch Blend •1/4 Cup Parmesan Cheese •Dash Salt & Pepper •2 Tbsp. Olive Oil DIRECTIONS: 1️⃣Cut Zucchini into fry like slices. 2️⃣Mix Egg, Coconut Oil Powder, Spices, and Bread Crumbs. 3️⃣Drizzle Olive Oil over slices. 4️⃣Roll slices in batter. 5️⃣Bake at 350 degrees for 25 minutes. 6️⃣Sprinkle Cheese on top and bake 5 more minutes. 7️⃣Turn broiler o

🍴Simple Flavor Hack . . 🌿 HERB FAT BOMBS Derek and I have an indoor hydroponic garden and a few outdoor herbs, so I wanted to get creative on how to use them, so herb fat bombs it is!! How to: 1. Chop herbs. 2. Place in an ice cube tray and fill with olive oil. 3. Freeze for a few hours and cook meats, eggs, veggies in these herb fat bombs! Here I used basil, dill, oregano, and rosemary!

Yummy Avocado Broccoli Salad 🥑 I was craving Broccoli...I know weird, but this hit the spot! This is a great Keto Recipe and so easy to make! The Primal Kitchens add great flavor with no inflammatory oils! INGREDIENTS: •2 Heads Broccoli •1/3 Cup Onion •1 Mashed Avocado •3 Tbsp. Primal Kitchen Mayo •3 Tbsp. Primal Kitchen Greek Dressing DIRECTIONS: 1. Chop Broccoli and Onion. 2. Mash Avocado and mix in Mayo & Dressing. 3. Pour the Dressing over the Broccoli and Onion.

These are a tasty treat for a dessert or for a special breakfast! This dough can be tricky to work with, but I am finding that 2 things can really help: 1) Put the dough in the refrigerator for at least 15 minutes after making. 2) Use parchment paper to fold and shape dough. INGREDIENTS: For Dough: -2 Cups Mozzarella Cheese -2oz Cream Cheese -2 Eggs -1/2 Cup Coconut Flour -1/2 Cup Quest Nutrition Coconut Oil Powder -1 Tsp. Guar Gum -1 Tbsp. Erythritol For Filling: -2 Tbsp.

Yummy side dish packed with lots of fat!! These make a great side to Zuchinni Noodle Spaghetti or a Steak! INGREDIENTS: - 1 Cup Shredded Mozzarella Cheese -2 Tbsp. Cream Cheese -1 Egg -1/3 Cup Coconut Flour -1/3 Cup Quest Nutrition Coconut Oil Powder -1 Tsp. Guar Gum (Thickener, Fiber Agent) -Shredded Cheddar Cheese DIRECTIONS: 1. In 30 second intervals microwave the Mozzarella and Cream Cheese. Total: About 1 minute, 15 seconds. 2. Mix in remaining ingredients minus the Ch

This took me a few tries, but I finally have this recipe down and it may be one of my new favorite Keto Recipes! These are a fun treat for a Brunch or weekend in! INGREDIENTS: For Dough: -1.5 Cups Shredded Mozzarella Cheese -2 Tbsp. Cream Cheese -1 Egg -1/3 Cup Coconut Flour -1/3 Cup Quest Nutrition Coconut Oil Powder -1 Scoop Quest Nutrition Cinnamon Crunch Protein Powder -1 Tbsp. Erythritol For Inside the Roll: -1 Tbsp. Warm Water -1 Tbsp. Erythritol -1 Tsp. Cinnamon For

When designing a program for a beginner or an advanced lifter, I keep 6 base movements in all programs. These 6 movements are the foundation for building strength. They are able to be progressed upon. They get results. They help protect you against injury. Starting your Weight Lifting Program, I would encourage starting with lighter weights to help build up stabilizer muscles and prevent injury. After a solid 4-6 weeks of base building, do not be intimidated to challenge your

Yes, there are other options than this list, but these are some of my favorites and items that I have found work best with living and thriving with a Keto Lifestyle because of the ingredients. When choosing foods, learn to read the label. Do not buy foods with Added Sugars (Sugar, Corn Syrup, Honey, Agave Nectar, Coconut Sugar, etc), Inflammatory Oils (Canola, Corn, Palm, Sunflower, Safflower, Vegetable), and opt for Higher Fat Meats and Full Fat Dairy Sources. PROTEIN SOURC

INGREDIENTS: 🔸1 Cup Quest Coconut Oil Powder 🔸1 Cup Coconut Flour 🔸1/2 Cup Butter 🔸1 Cup Cashews 🔸1/2 Cup Shredded Coconut 🔸2 Tsp Cinnamon 🔸Pinch Salt 🔸3 Tbsp Erythritol 🔸8 Drops Stevia DIRECTIONS: 1. Melt butter and combine with Quest Coconut Oil Powder and Coconut Flour. 2. Grind cashews and combine with the flour and butter and remaining ingredients. 3. Mix well. 4. Pour the mixture into a glass baking pan and evenly spread and press into the pan. 5. Refrigerate

Intervals, Fartleks, LSD Training. . .their are a lot of different methods that can be applied to a running program and many provide awesome benefits and results applied appropriately. But, many people do not apply these methods appropriately and the results are no fun!!! I was one of those folks. Being an athlete and collegiate volleyball player, I yearned to still compete post college. That is when I took up running. At first, I hated it, but it was something I knew I coul

One of my favorite meals as a kid when we would go out to eat was a Yummy Calzone or Stromboli from Old Chicago in Olde Town Ft. Collins, so I was excited when this turned out!! INGREDIENTS: •8oz Cream Cheese •6 Tbsp Quest Coconut Oil Powder •2 Tbsp Coconut Flour •1 Tbsp Happy Eater Italian Blend •Salt and Pepper •Shredded Parmesan •1 Egg •Ham and your choice of Cheese DIRECTIONS: 1. Preheat oven to 400 Degrees. 2. Microwave Cream Cheese for 30 seconds. 3. Mix in both the C

Outside of nutrition, if their is one thing that I would advocate each individual to do to better their health, improve their moods/mindset, improve their body composition it is to Strength Train! 5 Reasons YOU should Strength Train! 1. Strength Training builds Lean Mass (muscle) and Lean Mass burns more calories at rest than fat does for you. When you build Lean Mass, the additional muscle requires additional energy (calories). Overall, this increases your Basal Metabolic

🔹INGREDIENTS 🔹 For Muffins: -4oz Cream Cheese, soft -2 Tbsp. Butter, soft -3 Eggs -1/2 Cup Quest Coconut Oil Powder -1/2 Cup Quest Cinnamon Crunch Protein Powder -4 Tbsp. Swerve -5 Drops Stevia Glycerite -1/2 Tsp. Vanilla Extract -1 Tsp. Baking Powder -1/2 Cup Blueberries For Frosting: -4oz Cream Cheese, cold -2 Tbsp. Canned Coconut Milk -2 Tbsp. Sour Cream 🔹DIRECTIONS 🔹 1️⃣Preheat oven to 350. 2️⃣Mix Cream Cheese, Butter, and Eggs. 3️⃣Mix in the remaining ingredients.