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Bulletproof Chocolate Banana Smoothie {Paleo, GF, DF}

Ingredients 1 cup brewed dark roasted coffee (cold is best). 1 cup ice. 1/2 - 1 whole soft avocado. 1 tsp unsweetened cocoa powder. 1 tbsp coconut oil (unfiltered) 1 small banana or 1/2 a large banana. 1 cup almond milk (or coconut milk). 1 scoop PurePaleo IgG protein powder.  Find and buy here. Instructions Add all the ingredients to a blender. Blend until smooth Serve immediately. Enjoy!

By | February 21st, 2018|Categories: Recipes|0 Comments

Should You Go Dairy-Free? + My 3 Favorite Dairy Alternatives

Hippocrates, 2000 years ago, first noted adverse reactions to cow's milk as skin and GI symptoms after consumption.  Unfortunately today, cow's milk is one of the first things added to a new born's diet.  This often comes with unwanted symptoms in the baby which can lead new parent's to seek dairy-free alternatives. Not only is lactose intolerance an issue in kids, but dairy protein sensitivities and allergies are becoming more recognized and both require a dairy-free diet.  Sometimes it's as simple as picking the alternative that contains less lactose and is therefore easier to digest.  Regardless, a general understanding of this issue can literally be life changing for some people.  If you read this blog post to the end you will find my 3 favorite dairy alternatives. Today, the most common symptoms associated with dairy are:  digestive issues, bloating, skin problems and respiratory conditions.  Luckily there are plenty of dairy-free [...]

By | February 21st, 2018|Categories: Wellness|0 Comments

Baked Chicken and Cauliflower Rice {keto, GF}

Serves: 6 INGREDIENTS For the cauliflower rice: 7 cups finely chopped raw cauliflower 1/4 cup chopped parsley 1/3 cup pitted green olives, quartered 2 Tbsp lemon zest 2 Tbsp lemon juice 1 cup chicken stock 1/4 tsp black pepper 1 tsp kosher salt 1/2 tsp garlic powder 2 Tbsp olive oil For the baked chicken: 2 lbs chicken pieces (drumsticks, thighs, or breasts) 2 tsp salt 1 tsp garlic powder 1/2 tsp black pepper 1 tsp onion powder 1 tsp paprika (smoked if you have it) INSTRUCTIONS: Combine all of the cauliflower rice ingredients together in a large bowl and mix thoroughly. Spread out in a 13 x 9 baking dish. Combine all of the chicken seasonings in a small bowl. Rub all over the chicken pieces. Place the chicken pieces on top of the cauliflower rice. Sprinkle any remaining seasoning over the top. Bake at 375 degrees for 45 [...]

By | February 17th, 2018|Categories: Recipes|0 Comments

Salmon, Zoodles with Lemon Balsamic Dressing {keto, GF}

Ingredients 2 oz boneless salmon fillets About 5 /fillet 1 large zucchini or 2 smaller ones 1 large loose carrot or 2 smaller ones 1 small head broccoli break into smaller pieces Coconut or avocado oil to pan fry Lemon Balsamic Dressing: 2 tbsp balsamic vinegar 2 tbsp olive oil 4 tsp fresh lemon juice 2 cloves small garlic grated 2 tsp finely grated lemon zest Salt and freshly ground pepper Instructions: Pat the fish dry as much as possible. Season w/ small pinch of salt & black pepper. Heat 1 tbsp coconut oil over high heat in a skillet. When hot, place skin side down then 1) turn the heat down to medium-low, and 2) use a spatula to gently press the fish. Continue to gently press/push down the fish in the skillet periodically for about 4-5 mins for that ultimate crispy skin. When the fish becomes mostly opaque with the exception of the top portion. Carefully flip the fish over and only cook for an additional 30 seconds to 1 min [...]

By | February 17th, 2018|Categories: Recipes|0 Comments

Ham and Egg Breakfast {keto, GF}

Prep Time:5 minutes Cook Time:15 minutes Ingredients: Eggs Ham or Turkey Whatever veggies you want Instructions: 1. Preheat your oven to 400°F. 2.  Grease up your muffin pan.  You can either spray it down with some cooking spray, or you can do what I did which was smear some coconut oil all over it. 3.  Fit 1 or 2 slices of ham in to each muffin cup.  I used two because my ham was sliced real thin. 4. (Optional)  Depending on if you want your eggs all scrambled or not, you can crack an egg in to a separate cup and beat it before dumping it in to the ham cups.  If you do decide on doing this, you can also mix in your other ingredients (think chopped mushrooms/scallions/spinach). 5.  If you like your eggs whole, go ahead and crack that egg in to the cup! 6.  (Optional)  Throw a [...]

By | February 16th, 2018|Categories: Recipes|0 Comments

How to Reach Ketosis

Slightly confused about the latest keto craze?  Achieving ketosis is pretty straightforward, but it can seem complicated and confusing with all of the information out there. Here’s the bottom line on what you need to do, in order of importance: Restrict your carbohydrates. Most people tend to only focus on net carbs. If you want great results, limit both. Try to stay below 20g net carbs and below 35g total carbs per day. Restrict your protein intake. Many people come over to keto from an Atkins diet and don’t limit their protein. Too much protein has a similar insulinogenic response as carbs and can lead to lower levels of ketosis. Ideally for weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass. Stop worrying about fat. Fat is the primary source of energy on keto – so make sure you’re feeding your body enough of it. You [...]

By | February 13th, 2018|Categories: Wellness|0 Comments

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