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How to Make a Healthy Low Carb Breakfast

How to Make a Healthy Low Carb Breakfast

How to Make a Healthy Low Carb Breakfast


Keeping up with fitness and clean, healthy eating can be a challenge. Striving to limit carbs and calories and boredom with limited options can cause people to get tired of the same old foods and lead them back to unhealthy habits. It is important to incorporate variety and change in our diets to make sure we don’t become stagnant. Our bodies may prefer healthy eating, but they also crave variety and flavor. Replacing ingredients with healthier options is an easy, simple way to do this.

Breakfast is the most important meal of the day. The kind of breakfast you consume will have a significant impact on your activities throughout the day. To function at your best, your breakfast should be healthy and rich in protein.

Healthy breakfast choices do a lot to keep the cravings for carbs and extra calories at bay. Here are some easy healthy breakfast choices:

1. Eggs and vegetables cooked in coconut oil is a great breakfast and it will keep you full for a long time. Fry the eggs to your desired consistency, toss the vegetables in to sauté for just a minute, add some seasoning, and enjoy.

2. Skillet-baked eggs with spinach and yogurt is a great, easy-to-make breakfast that is full of nutrients to kick-start your day. Baking is a fantastic way to cook meals because you do not introduce any additional oils or fats. Pre-heat the oven to 300°F. Combine yogurt, garlic and a pinch of salt in a bowl and set aside. Melt a little coconut oil in a skillet over low heat. Add spinach, leek, scallion, lemon juice, and salt and sauté occasionally stirring. Remove skillet from the heat and crack several eggs into the veggie mixture, keeping yolks intact as much as possible. Bake for 10-15 minutes and top with yogurt mixture before serving.

3. Who doesn’t love a creamy shake? But who really loves all those carbs and calories? This avocado green tea shake is your perfect solution. It is rich and creamy and very easy to make. Whisk together 1 teaspoon of matcha powder and 1 tablespoon of hot water and set to the side. In a blender, combine half of an avocado, a ½ cup of Greek yogurt, 1 ¼ cups of almond milk, protein powder and a sweetener like honey, agave, or stevia. Blend together, add the tea mixture and serve!

4. We get fed up with eating eggs every time we are on a diet, these low-carbs pancakes will be your new go-to favorite breakfast. All you need is 2 oz cream cheese, 2 eggs, 1 tsp granulated sugar substitute and ½ tsp cinnamon, blend this all together, let the mixture rest for the air bubbles to escape, cook the mixture on a pan on medium heat for 2 minutes each side and you are done. Tasty and healthy pancakes every time.

5. Chia pudding is another easy to make breakfast. In a bowl or mason jar, combine ¼ cup chia seeds, 1 cup non-dairy milk, and ½ tablespoon of honey. Mix well and refrigerate overnight, until the seeds have become jelly-like in texture and the pudding has thickened. Top with your choice of fruit.

If you would like to learn more about my Sugar Free and Get Happy program, just click here.





Biohack for Bulletproof Coffee

Biohack for Bulletproof Coffee

Biohack for Bulletproof Coffee  


Alright my over caffeinated, energy depleted friends...this is for you.  First, I am going to come clean here and say that I am NOT a coffee drinker, even though I desperately tried to become one in my University and having little kid days.  Try as I might so that I could use coffee to help me wake up, I just couldn't get over the fact that I didn't like the taste of coffee.   And yet, this is one of the big things I have to support my clients getting off of when they are trying to get their adrenals and hormones back on track. 

Pounding back the coffee everyday is like a high interest loan to a loan shark.  You will pay the price for it in the end!  

I want to give you one great way to get off of the debt game and still truly enjoy your coffee:

What is Biohacking? 

Biohacking is the process of making changes to your lifestyle in order to “hack” your body’s biology and feel your best. Biohacking is improving the health of your body using external tools, and the term is gaining popularity as part of an increasing move toward improving health and wellness.  


How DO You Bio-hack? 

Here are a few simple, common biohacks. 

  • Do not use alarms to wake yourself up with a sudden jolt; start waking yourself up naturally and gradually 

  • Incorporate smart supplementation into your diet 

  • Incorporate some fat into your daily diet 

  • Try breathing deeply 

  • Love dark chocolate? Try eating sugar-free dark chocolate 

  • Track your sleep length and quality; start trying to get at least 8 hours every night 

  • Practice concentration activities 

  • Use nootropics 

  • Try bulletproof coffee


What is Bulletproof Coffee? 


The term seems quite brutal, but what may be more brutal is what is in the coffee we usually drink and how it is made.  

Bulletproof coffee is a type of coffee used to enhance cognitive abilities. Concentration, attention, focus, and intelligence are all cognitive abilities that affect the performance of our social and professional lives. Bulletproof coffee is one way to enhance that performance and stay alert in all situations.  

Bulletproof coffee is becoming increasingly popular among athletes and business people to improve their cognitive abilities and attain higher levels of energy 

The magic ingredient in bulletproof coffee is unsalted grass-fed butter. Yep, this coffee has butter in it, but it also has the highest performance and lowest toxin level. It has all the benefits of healthy milk fats without the denatured casein proteins found in cream.  

How to Make Bulletproof Coffee 

Here is a simple recipe for bulletproof coffee for improved cognitive abilities and energy.  


Bulletproof coffee beans 

Unsalted grass-fed butter 

Brain octane oil 

Coconut oil 



Using filtered water, brew 1 cup of coffee just off the boil along with 2½  tablespoons of bulletproof coffee beans that have been freshly ground using a French press. Gradually add about 2 tablespoons of brain octane oil to the hot coffee. Brain octane is strong, so do not add it all at once. Follow with 1–2 tablespoons of grass-fed, unsalted butter. If you do not have unsalted grass-fed better you can use grass-fed ghee. Blend until it is frothy for 20-30 seconds.  

If you would like to learn more about getting your body balance and your energy back on track, please connect for a initial consultation.

Or join me on my Facebook page where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

Yours in health and wellness,