Another new low sugar granola..... only 1 gram of net carbs per serving.

Posted on August 12

Simply Almond Milk

Posted on August 04

Finally a non dairy milk that has no gums that actually tastes good!


6 of the Worst Foods and Drinks for Anxiety

Posted on July 28

1. Cakes, cookies, candy and pies.
Foods high in sugar can create spikes in your blood sugar, which is associated with anxiety. Stay away from foods with added sugar, or reserve them for special, occasional treats. If you want something sweet, try fresh fruit, like blueberries, peaches, plums, cherries and apples.

2. Sugary drinks.
Soda pop and fruit juice are typically loaded with sugar. For example, a 12-ounce can of soda can contain 8 to 13 teaspoons of sugar. Many fruit juices are also loaded with sugar, but don't contain the amount of fiber that fruit contains. Fiber slows your digestion, which helps you avoid blood sugar spikes.

3. Processed meats, cheese and ready-made meals.
These foods are associated with inflammation, which can produce anxiety. These kinds of foods are also low in fiber and are believed to disturb the gut microbiome. Your gut microbiome is a typically diverse mix of microorganisms living in the gut. A healthy microbiome helps the body function properly.

4. Coffee, tea and energy drinks.
Beverages that contain caffeine, such as coffee, tea and energy drinks, can increase anxiety. The more caffeine you consume, the greater chance of anxiety flaring. Research suggests that the effects are greatest in people who consume more than 5 cups of coffee a day. Caffeine activates adenosine receptors in the peripheral and central nervous systems. Adenosine is involved in mediating the body's fight-or-flight response.

5. Alcohol.
Some people think that alcoholic beverages – which are depressants – can have a calming effect. But this idea can backfire, because drinking alcohol often leads to lack of sleep and blood sugar spikes, especially if you drink on an empty stomach. Drinking alcohol excessively can lead to dehydration and physical hangover symptoms, which can lead to anxiety. Collectively, hangover symptoms like dehydration, poor sleep, depletion of B vitamins and the alcohol detox process can all lead to feelings of anxiousness and worry.

6. Fruit and veggie smoothies without protein.
Smoothies are a great way to get the nutrition of various fruits and vegetables. However, if your smoothie only contains fruit or vegetables without protein, you may experience a spike and fall of your blood sugar level, which can lead to feelings of anxiety.

If you're having a smoothie, be sure to add sources of protein/fat, such as:

    Protein powder.
    Nuts/Nut butter


Chia Seed Pudding with Keto Nut Granola and Blueberries

Posted on July 22

I love this as a breakfast replacement instead of eggs, especially in the hot summer months.


1 cup of unsweetened flax-seed milk
3 TBSP of chia seeds
5 drops of liquid stevia
1/3 cup of keto Nut Granola
1/4 cup of blueberries (optional)


In a mason jar add the flax-seed milk, chia seeds and stevia and shake until well blended and place in the fridge over night.

Add the blueberries and granola and voila!

*If you want to slash sugar even more, simply omit the berries or to cut calories, use just 1/4 cup of granola.

Full recipe: 415 calories with 10 grams of net carbs. With no berries, 385 calories and 6 grams of net carbs.

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Posted on July 22

My favorite keto granola is by far KETO NUT GRANOLA, with a runner up of AUTUMN'S GOLD GRANOLA and a 3rd place of PROGRANOLA.

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Fatty Acids Have Incredible Effects on Brain Health

Posted on July 20
Brain function is one of the most important aspects of overall health and wellness. You consult your doctor for a bad cough, or a twisted ankle, but do you pay enough attention to your brain? The brain controls fundamental body functions like your breath and heartbeat, so it rightfully deserves even more care and attention to help it function in an optimal way.
Omega-3 fatty acids have attracted a lot of attention for their impact on the cardiovascular system and many people are recommended Omega-3’s for heart health. We are now discovering that they are also vital for brain function and development.
Two of the Omega-3 fatty acids most commonly associated with brain function are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DHA have been proven to promote increased brain cell communication and also preserve the health of cell membranes.
Recent breakthrough’s in the scientific community have begun to tout DHA as helpful in preventing memory loss, and even beneficial in preventing Alzheimer’s disease in adults. These groundbreaking studies and research are ongoing, as medical experts study Omega-3’s and their potentially significant anti-aging effects on the brain.
Depression and its relation to brain function and brain development is timely right now, as our global mental health crisis has skyrocketed in recent months, due to COVID-19.
Omega-3’s can help to combat inflammation, and inflammation can lead to symptoms of depression, brain fog, anxiety, and a lack of focus. Increasing your EPA and DHA can help alleviate these symptoms. Omega-3’s are not only for the aging; high school and college students can benefit from managing their brain health as well, nourishing brain health for stressful educational environments is a smart thing to do.
We all can agree that doing our best work depends on our brains functioning at peak performance. For students, mid-life professionals, busy parents, and the aging, there are reasons to add this supplement to your diet. From helping to increase focus, to preventing memory loss and slowing down the brain’s aging process, Omega-3’s offer significant benefits to our most complex organ.

Blueberry Salad with Hazelnuts and Feta

Posted on July 15


Salad Dressing

1 Tablespoon balsamic vinegar
1 Tablespoon apple cider vinegar
1 teaspoon Dijon mustard
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup extra virgin olive oil


8 ounces (230g, about 10 cups) mixed salad greens or torn lettuce
1 cup blueberries
1/4 cup roasted hazelnuts, coarsely chopped
1/4 cup crumbled feta cheese


Salad Dressing

Whisk together the vinegars, mustard, pepper, and salt in a large bowl. Continue whisking constantly while very slowly drizzling in the olive oil. Continue whisking until the dressing is thickened and emulsified.


Toss the lettuce with the dressing until well coated. Divide the dressed lettuce among 4 (for side salads) or 2 (for entree sized salads) bowls. Distribute the blueberries, hazelnuts, and feta evenly among the bowls, sprinkling on top of the lettuce. Serve immediately.


7 Ways to Fight Food Boredom (When You Just Can’t Eat the Same Thing One More Time)

Posted on July 06

Seek Out Fresh Ideas...

Sometimes all it takes to spark some creativity in the kitchen is a little inspiration. Browse the photos in a cookbook you haven’t opened in a while. Social media platforms like Pinterest and Instagram are also flooded with gorgeous food photos and recipes that could be just what you need to dream up your next meal.

Start a Tradition...

Push yourself to get creative by committing to a theme and finding different ways to work within it each week. For example, start doing Meatless Mondays and pledge to eat only plants one day a week. Or, make taco Tuesdays a thing and try different fillings each week.

Experiment with Herbs and Spices...

Give your palate something new by mixing up a spice blend using what you have in your spice rack. There are also some great pre-mixed varieties you can buy at the store. Rub it on fish, poultry or veggies before you put them on the grill.

If you’re up for a more ambitious project, try growing a windowsill garden. Having fresh basil, cilantro, rosemary or thyme on hand can help add some flavor to your menu. If they grow faster than you can keep up with, try pulsing the fresh herbs down in a food processor, placing them in an ice cube tray with some olive oil on top, and freezing them to use later.

Peruse the Produce Section...

The next time you’re at the grocery store or your local farmers market, track down a vegetable you don’t normally eat (or even know what to do with). Then search for a recipe online that contains that vegetable and, voila, you’re on your way to cooking up something new.

Get Reacquainted With Your Gadgets...

When’s the last time you dug your slow cooker out of the cupboard? Or used that vegetable spiralizer you got for Christmas? Use what’s already in your kitchen to mix up your meals. Or, if it’s feasible, invest in a new tool that you know you’ll get a lot of use out of. Air fryers and pressure cookers are especially popular right now, and you can easily find recipes for them online.

Skip the Cooking...

Standing over a hot stove or oven isn’t a mandatory step for preparing a good meal. If you’re not in the mood to cook, trying throwing together a dinner board and eating it al fresco style. We eat with our eyes first, so focus on foods that are both nutritious and colorful, including fresh fruits and veggies with hummus. Find meats that don’t have a lot of nitrates and that aren’t overly processed. Maybe try wrapping some prosciutto around pieces of melon. If you want to include cheeses on your board, use varieties like feta or goat, or hard cheeses like Parmesan or sharp cheddar.

Make it a Pizza Night...

For many people, pizza is a favorite indulgence. But instead of ordering a greasy pie from a chain pizza place, turn your craving into a crafty night at home. Make a homemade cauliflower crust, or buy a frozen premade thin crust at the store. Grab a jar of sauce while you’re at it (but it check for added sugar first!). Skip the processed meats and load your homemade pizzas up with fresh veggies instead. That’s going to be a really good way to get the volume and mouth feel you want without adding a lot of calories. Sprinkle some cheese on top and pop it in the oven.

If all else fails and you still find yourself in a food rut, now is a great time to support your favorite independent restaurants that have been affected by the COVID-19 crisis. There are healthy ways to order takeout – and it comes with a feel-good bonus of supporting your local economy.


Avocado Chicken Salad

Posted on June 23


2lbs cooked chicken
¾ cup celery, diced
½ cup walnuts, chopped
1 1/2 cups mashed avocado (about 4 small or 2 large avocados)
Juice of 1 lemon
1 cup grapes, quartered
2 Tbsp dijon mustard
1 Tbsp dried chives
2 tsp cumin
½ tsp salt
Ground black pepper to taste


Combine all ingredients in a large bowl.

Serve immediately on your favorite bed of greens or with your favorite crackers.


Are you struggling with lack of weight loss and interrupted sleep?

Posted on June 16

Closing the kitchen after dinner is an easy way to shave off some pounds and get a better night's sleep.

Try a walk after dinner, have a cup of herbal tea or change your evening routine to stay out of the kitchen after dinner.


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