Monthly Archives: November 2017

Gift ideas for the new year

Hello everyone,

We just wanted to put a quick video up to give you some ideas on a few items to ask for Christmas. If you are already doing keto or are planning to start in January, this is just a few things that we use daily in our journey. They are not necessary, but they are helpful. Thank you for watching and supporting our page. Merry Christmas!

keto cauliflower bake

Cauliflower bake

This dish is a Keto go to. It is simple ,easy and the whole family will like it. This is one of the dishes I  made for Thanksgiving and It was gone. Even the family members who were not following a Ketosis lifestyle were eating it and remarking how tasty it was. Do not let the fact that it is made with cauliflower deter you from making the dish if you are not a cauliflower fan. Everyone said that they did not even know it was cauliflower and tasted more like potatoes. We have really tried to incorporate more vegetables in to our eating plan so if we make a new vegetables and we do not like it, we try to find a different way to make it to suit our taste. This recipe is a definite win for cauliflower, and was adapted from Naturally cracked on Pinterest.


  • 1 large head of Cauliflower cut into bite size pieces (approx 6 cups)
  • 6-8 strips of bacon cooked and crumbled
  • 1/2 cup Mayonnaise
  • 1/2 cup Sour Cream
  • 2 cups cheddar Cheese (I prefer a strong cheese so I use Old cheddar)Directions:
  1. Turn oven on to 425°
  2. In a large pot bring cauliflower to a boil. Cook for 8-10 minutes.
  3. Drain cauliflower and set aside to cool
  4. Combine 1 cup of cheddar cheese, 1/2 of the crumbled bacon, 1/2 of the chives, sour cream, Mayonnaise, and cauliflower and mix well.
  5. Place the mixture into a baking dish and sprinkle the rest cheese and bacon on top.
  6. Bake for 15-20 minutes so the cheese will melted.
keto cauliflower bake

keto cauliflower bake

Start with bacon. The recipe calls for 6 to 8 slices cooked and crumbled.When I make bacon I usually just make a whole pan and keep the rest in the fridge in a ziplock baggie. I use bacon several days per week. Bake at 375 for about 30 minutes. A little more or less depending on how well done you like your bacon.

keto cauliflower bake

keto cauliflower bake 

While your bacon is cooking, clean a head of cauliflower and cut in to bite size pieces.
Put them in a pan of water and cook them for about 20 minutes till they start to soften. Drain them and allow to cool completely.


keto cauliflower bake

keto cauliflower bake

keto cauliflower bake

keto cauliflower bake

In a bowl place your cooled cauliflower, 1 cup of shredded cheddar cheeses , 1/2 cup of mayonnaise, 1/2 cup of sourcreme, and half of the bacon crumbled up. Stir until mixed and transfer to a 9X13 baking dish. (  Make sure you read the label for mayonnaise and sour creme. Use full fat for both. Some brands of sour creme have carbs and some do not. Go with the lowest carb for full fat.

keto cauliflower bake

keto cauliflower bake

keto cauliflower bake

keto cauliflower bake

Top this with the rest of the cheese and bacon!

keto cauliflower bake

keto cauliflower bake

Place in the oven and bake at 425 for 15 to 20 minutes.

keto cauliflower bake

keto cauliflower bake

This dish is so very good and warms up great the next day too. You can take this to the office party or a family gathering and be sure you will get asked for the recipe. Do not forget to count the carbs because cauliflower is not carb free. I said this was 8 servings which is about 7 net carbs per serving,  but this could easily be 10 servings since it is a side dish which would lower your carb count. Please let us know if you make this and how you like it or if you change it up at all. Enjoy.

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 316
% Daily Value *
Total Fat 28 g 43 %
Saturated Fat 11 g 54 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 6 g
Trans Fat 0 g
Cholesterol 56 mg 19 %
Sodium 415 mg 17 %
Potassium 358 mg 10 %
Total Carbohydrate 10 g 3 %
Dietary Fiber 3 g 11 %
Sugars 4 g
Protein 11 g 23 %
Vitamin A 10 %
Vitamin C 81 %
Calcium 26 %
Iron 3 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Homemade keto chicken fingers

These chicken fingers are delicious, These are an option for the entire family, just pair these with  a vegetable or salad for yourself and add a carb for your children or your spouse. These are crispy and tasty. See the ingredients and the calorie counts below.

This is what you need to start off with.

Get your chicken, trim the fat and  I filet these breasts and then cut in to strips.  I used 2 breasts  and cut them in to 1 to 2 ounce strips. 2 breasts made about 11 chicken fingers.

In a dish or on a plate I mix the mayonnaise and egg with a fork till well blended

After it is blended together,  crush your pork rinds and place them on a plate or dish also.

Add to the pork rinds your parmesan cheese, Italian seasoning, salt and pepper and mix together in the bowl.

Dip your chicken strips in the mayonnaise mixture and then coat with the pork rind and cheese mixture and place on a baking sheet lined with parchment paper and sprayed with  cooking spray.

When you have all your chicken strips coated. Place them in a pre-heated oven at 375 for 30 to 40 minutes till golden brown and crisp on the edges.

This is what my strips looked like  a serving is 2 to 3 strips which is about 3 to 5 ounces depending on how you cut yours. I paired these with green beans and butter and you can dip these in ranch or a sour creme dip, whatever your preference is. You can heat these up the next day and they still taste good, but you loose that crispy crunch.  Leave us a message if you make these and let us know if you liked them and if you changed anything in the recipe. The calorie count has higher protein than fat, add ranch dip or sour creme to add more fat when you use those as an option for dipping.

  • 1 large, Egg
  • 3 oz, Chicharrones (Pork Rinds)
  • 0.50 cup(s), Mayonaise
  • 0.50 cup(s), Shredded Parmesan Cheese
  • 16 oz, Boneless Chicken Breast
  • 1 tbsp(s), Italian Seasoning
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 488
% Daily Value *
Total Fat 36 g 55 %
Saturated Fat 6 g 29 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 142 mg 47 %
Sodium 743 mg 31 %
Potassium 227 mg 6 %
Total Carbohydrate 0 g 0 %
Dietary Fiber 0 g 0 %
Sugars 0 g
Protein 41 g 82 %
Vitamin A 1 %
Vitamin C 0 %
Calcium 13 %
Iron 5 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FD


Time to take action!!!

51 days!

We have exactly 51 days until New Year’s Day, 2018! What is so special about that day? It is the day that everyone goes on a diet and makes a commitment to lose weight.  According to  Google, the average person also gains 5 to 10 lbs. between Thanksgiving and Christmas.

You do not have to be a statistic this year. We are here to lean on one another and support each other through the keto lifestyle. Make that commitment not to gain that 5 to 10 pounds during the holidays. Share your recipes, tips and ideas to help keep each other accountable  during the hardest time of the year. Still don’t know where to begin. Have questions or need direction, we are here to help.

Keto chicken spaghetti squash primivara

This is a very tasty dish that is pretty simple to make.Keto spaghetti squash

This dish tastes amazing and you are going to get some extra vegetables in such as the spaghetti squash. This dish can be a little high in carbs but if you plan and keep your carbs lower throughout the day you should have no problem fitting this dish in to your daily intake.

Spaghetti squash can be very difficult to cut initially so our first tip is to  poke some holes in the squash with a knife or fork and microwave on high for about 7 minutes to soften.Keto Spaghetti Squash

Keto Spaghetti Squash

When the 7 minutes is passes pull the squash out and slice in half. ( carefully, this will be HOT!)



Clean out the seeds and prep the squash for baking. Add some olive oil, salt and pepper to taste.Keto Spaghetti Squash

Place in the oven and bake at  375 for 45 minutes!

Keto Spaghetti Squash

While that is baking you can go ahead and prep your filling!

Saute your chicken on the stovetop with the butter and garlic. When you can saute it in butter it adds fat and flavor. Or if you prefer you can use ground beef in place of the chicken. If we use ground beef we do the 73% fat regular ground beef to make it more keto friendly. Whatever you are in the mood for !

Keto Spaghetti Squash

When the chicken is cooked add 1 cup of spaghetti sauce. Look for the one with the lowest carb count per serving as they vary so much. Then add the parmesan cheese and the Italian seasoning, let that simmer several minutes. Then remove from heat.

Keto Spaghetti Squash

When the squash is done remove from the oven and you can shred it with a fork so it resembles spaghetti. Add the shredded squash to the chicken mixture and mix it together. Then divide it evenly back in the the shell.

Keto Spaghetti SquashKeto Spaghetti Squash

Next divide the cup of Mozzarella cheese on top and place back in the oven to bake another 15 to 20 minutes or until the cheese is browned on top.

Keto Spaghetti Squash


6 IngredientsEdit Recipe

  • 1 lb(s), Boneless Chicken Breast
  • 0.50 cup, Parmesan Shredded Cheese
  • 1 squash, Whole Spaghetti Squash
  • 0.33 container (3 cups ea.), Garlic and Herb Spaghetti Sauce
  • 1 cup, shredded, Cheese, mozzarella, whole milk
  • 1 tbsp(s), Butter
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 330
% Daily Value *
Total Fat 16 g 25 %
Saturated Fat 8 g 40 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 95 mg 32 %
Sodium 933 mg 39 %
Potassium 484 mg 14 %
Total Carbohydrate 15 g 5 %
Dietary Fiber 4 g 16 %
Sugars 6 g
Protein 35 g 69 %
Vitamin A 16 %
Vitamin C 12 %
Calcium 36 %
Iron 15 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

You can add Italian seasoning or other spices depending on how you like to make your meal. However watch your carbs when you alter the recipe. This is an excellent way to get in a vegetable that some of you may have never tried. Please comment  and let us know if you make this and what you think.


Low carb does not mean NO sugar!

When working with someone today their biggest complaint was ” I cannot seem to get in to Ketosis, I even checked with the blood monitor and I was not in a state of ketosis at all”

As I viewed her food diary for the last several days the first thing I noted was  beef sticks on the list , a quick check with google told me that although these have Low carbs,( 2 carbs per serving), the 3rd ingredient  was corn syrup, and the fifth ingredient contained the word dextrose. I knew immediately that even though these say low carb they contain sugar. When we eat sugar we are going to trigger that insulin response we are trying to avoid in Ketosis.  I am adding a link to an article that I think explains this process very well


If you want to get in a ketotic state and burn fat you must watch  out for the hidden sugar content in food. Just because the package says low carb It does not necessarily translate to no sugar. Be informed, become a label reader!!