Monthly Archives: October 2017


Shelly, Keto weight loss testimonial

Shelly, Keto weight loss testimonial: Oct 31, 2017


I have been on Keto since July 3, 2017. My starting weight was 217 lbs.  I now weigh 187.6. I have lost about 20 lbs. I have only done Keto and I have not exercised as of yet.


My doctor says my numbers in March before I started were:

  • HGBA1C 6.7
  • Triglycerides 118


As of 2 weeks ago my doctor says my numbers are:

  • HGBA1C 6.1
  • Triglycerides 55

My doctor took me off of one of my diabetic meds and told me if I continue with this way of eating, and my weight loss continues she will take me off of my blood pressure meds in January.

I feel great and I do not think I will ever go back to the way I used to eat. This way of eating is easy and I do not feel deprived, I feel great.


As you can see in the picture my shirt is way to baggy to wear now!!!!

Shelly Keto weight loss testimonial




Keto Zuppa Tuscano Soup

Keto Zuppa Tuscana Soup

  • 1 LB of ground sausage ( mild or hot). We used mild
  • 1 medium head of cauliflower,
  • 1 box 32oz of Chicken stock. We used Kitchen Basics
  • 1/4 cup white onion
  • 3 cups raw kale
  • 1/2 cup Heavy whipping cream, We use Land O Lakes.


  1. Cook sausage on stovetop till browned
  2. Clean cauliflower and cut in to bite sized pieces
  3. Rinse Kale
  4. In Crockpot put in your cooked sausage, Raw cauliflower, and Kale.
  5. In the sausage pan toss in the onion and cook till translucent, then add a small amount of the chicken stock to cook with the onion and deglaze the pan.
  6. Add the onion and the chicken stock to the crockpot.
  7. Salt and pepper
  8. Cook all of the ingredients on high for 3 to 4 hours, or on low for 6 to 8 hours.
  9. When the soup is finished add the 1/2 cup of cream, and stir.

We doubled the batch in the video. And this soup is very tasty. Enjoy!!!

Keto Bread Recipe

Serves 16 slices

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1 stick unsalted butter

2 tablespoons coconut oil

7 large eggs

1 teaspoon baking powder

2 cups almond flour

½ teaspoon xanthium gum

1 teaspoon salt

½ cup pure pumpkin puree

1 tablespoon pumpkin pie spice

½ cup Swerve


  1. Preheat oven to 350 degrees.
  2. Spray 2 bread loaf pans with non-stick spray
  3. Place butter and coconut oil in microwave safe bowl and melt
  4. Place eggs in medium bowl and beat for 1-2 minutes
  5. Add melted butter and coconut oil to eggs
  6. Add salt, baking powder, xanthium gum, and almond flour while continuing to beat mixture until well combined.
  7. Divide batter into half and place ½ of mixture into one greased loaf pan, place that into oven for 45 minutes or until toothpick inserted into bread comes out clean.
  8. Into the second half of batter place the pumpkin puree, Swerve, and pumpkin pie spice. Beat until well combined and place batter into second greased loaf pan. Bake second loaf at 45 minutes or until toothpick inserted into bread comes out clean.
  9. Once cooled, slice each loaf into 8 slices. These slices can be used for sandwiches, toast, French toast, etc! Enjoy!!!


Per slice of regular bread: calories 178, Fat 17g, Net Carbs 1.5g, Protein 6gm

Per slice of pumpkin bread: calories 120, Fat 11g, Net Carbs 1, Protein 3.5g


Keto Bagels Recipe

Serves: 10

(This recipe is 1 batch divided in half to make swiss bagels and pumpkin bagels)

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2 cups almond flour

1 Tbsp baking powder

3 eggs; 1 for brushing on bagels, 2 for dough

3 cups shredded whole milk mozzarella cheese

½ cup shredded swiss cheese (or your favorite cheese)

5 Tbsp cream cheese

1 Tsp salt

½ cup pumpkin puree

1 Tbsp pumpkin pie spice

½ cup Swerve



  1. Preheat oven to 425 degrees
  2. Line 2 cookie sheets with parchment paper and spray with nonstick spray
  3. In medium glass bowl that’s safe for the microwave, combine mozzarella cheese and cream cheese. Microwave for 90 seconds, mix, and return to microwave for an additional 60 seconds. Mix again.
  4. In a large bowl, add combined mozzarella and cream cheese mixture. Add 2 eggs to the bowl and begin the mixer if you are using one. Then add almond flour, baking powder, and salt. Continue mixing until well combined. Once combined, divide dough in half and remove one half from large bowl.
  5. In the remaining dough, add pumpkin puree, pumpkin spice, and Swerve and mix until well combined.
  6. From each half of the dough, divide into 5 separate dough balls and form bagels by pushing finger through the middle of dough ball or rolling dough into long roll and connecting ends. Place pumpkin spice bagels onto one cookie sheet and the regular bagels on the second cookie sheet.
  7. Place one egg into small bowl and whisk, brush each bagel with egg wash.
  8. For the pumpkin spice bagels, bake for 12-14 minutes, or until done.
  9. For the regular bagels, bake for 12 minutes, remove from oven and sprinkle on shredded swiss (or your choice) and return to oven for 3-4 minutes until cheese is melted.
  10. Let cool completely and store in refrigerator to keep from molding too quickly (or freeze for later)

Nutrition per bagel:

Pumpkin: Calories 297 Fat 23 Net Carb 6 Protein 16.5

Swiss: Calories 306 Fat 25 Net Carb 4 Protein 18.5