Posted on August 14

CHANGE.... it is not easy, it is uncomfortable and it is often time consuming to change a routine. I, like everyone, get a bit cranky when I have to change my routines, including how I eat. BUT..... I try to keep my focus on the end results to get through the periods of change.

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Friday Funny....

Posted on August 09

Everything Bagel Topping....

Posted on August 08

EVERYTHING BAGEL TOPPING is my new favorite seasoning! I have used it so far on white fish and chicken and next I am going to try it in a stir fry......

Simple Truth® Organic Everything Bagel Seasoning Blend


Posted on August 06

Keto Breakfast Chocolate "Oats"

Posted on August 04


1/3 cup (38 g) walnut pieces, chopped
1/4 cup (38 g) chia seeds
1/4 cup (24 g) MCT oil powder or 1/4 cup (60 ml) MCT oil

2 tablespoons cacao nibs
2 tablespoons cacao powder
2 tablespoons erythritol or 4 drops of liquid stevia
1/2 teaspoon ground cinnamon
1/4 teaspoon finely ground sea salt
2 cups (475 ml) milk (nondairy or regular)
1 teaspoon vanilla extract


Place the chopped walnuts, chia seeds, MCT oil powder if using, cacao nibs, cacao powder, sweetener of your choice, ground cinnamon and sea salt in a larger airtight container at least 4 cups (950 ml) in size.
Rotate the ingredients until everything is fully coated.
Add the milk and vanilla extract, stirring until everything is incorporated.
Cover and place in the fridge overnight, for at least 12 hours. When ready to serve, stir well then divide evenly between four bowls and enjoy.

Will keep in the fridge for up to 5 days.
Make it nut-free: omit the walnut pieces and use coconut or dairy milk.
If the chia seeds don’t gel up after 12 hours, it could be because of the brand used. This doesn’t happen often, but if it does to you, just add 2 tablespoons more of the chia. Or, let the mixture sit out on the counter for 4 hours or so.

Serves 4



Pumpkin Zucchini Bread (grain free and low in sugar)

Posted on July 31


2 cups almond flour (does not have to be blanched)

1 cup shredded zucchini, with excess moisture squeezed off using paper towel

3/4 cup pumpkin puree

1/4 cup maple syrup

1 egg, lightly whisked

2 tsp. baking powder

1 tsp. baking soda

2 tsp. pumpkin pie spice

½ tsp. cinnamon

¼ tsp. nutmeg

¼ tsp. sea salt

1 cup semi-sweet chocolate chips (optional) **


1. Preheat oven to 350 degrees F. Coat a 9X5 loaf pan with coconut oil.

2. In a large bowl, whisk together flour, baking powder, baking soda, pumpkin pie spice, cinnamon, nutmeg and salt. Set aside.

3. In a separate bowl, whisk together egg, maple syrup, pumpkin puree & zucchini until combined.

4. Pour the wet ingredients in with the dry ingredients, mixing until there are no clumps.

5. Pour pumpkin zucchini pumpkin mixture into a prepared loaf pan and bake for 45 to 50 minutes, or until a toothpick inserted in the center comes out clean.


Healthy Eating.....

Posted on July 29

Healthy eating is not about one food, one meal, one day or even one single week ... it is about patterns over a longer period of time.
One "cheat" meal does not disrupt a healthy eating pattern and one "good" meal can not undo chronic poor food choices.

Healthy Sesame Chicken

Posted on July 26

Chicken Ingredients

1 pound boneless, skinless pasture-raised chicken breasts (cut into 1/2-inch strips)
2 tablespoons almond flour
1 pinch each of salt and freshly ground pepper
1 tablespoon coconut oil
Small bunch of spring onions (scallions), chopped

Sauce Ingredients

3 tablespoons organic soy sauce
2 tablespoons raw honey
1 teaspoon sriracha sauce (add more for a spicier flavor)
1 teaspoon fresh ginger, grated
1 clove garlic, minced
2 tablespoons sesame seeds, soaked overnight
1 tablespoon coconut oil (optional)


In a large bowl, combine the chicken, cornstarch and the pinch of salt and pepper.
Heat a large pan to high heat for at least two minutes. Add the coconut oil and chicken to the pan. Stir-fry the chicken for five to six minutes or until it is golden brown.
In a medium bowl, combine the soy sauce, honey, sriracha, ginger, garlic, sesame seeds and coconut oil. Add the mixture of the chicken and allow the sauce to simmer for three to four minutes or until thick and sticky.
Remove the chicken from the pan, then sprinkle with chopped spring onions.

Good Food....

Posted on July 24

Chia Seed Pudding with Blueberries

Posted on July 23

1 cup of any unsweetened non dairy milk
3-4 TBSP chia seeds
1/2 dropper of liquid stevia
1/4 cup blueberries

First, place the milk in a canning jar, then add the chia seeds and stevia. Shake well and let sit for a few minutes. Shake again until the seeds are evenly distributed in the milk. Place in the fridge over night. Add the blueberries and enjoy!


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