Low-carb fat burning beef stroganoff meatballs

If you are a fan of meatballs and you are a fan of stroganoff, you will just love this recipe. It was an instant family hit!

Here’s the full recipe.

Full transparency, I didn’t have enough broth or sour cream and it was still AMAZING.

Enjoy! 🙂

 

In health,

Rebecca

Keto Pumpkin Spice Cupcakes with Ginger Glaze

Fall is the time of year that a spicy pumpkin something hits the spot like nothing else!

Well, my good friend brought these cupcakes to her birthday gathering (because she’s awesome like that). What a treat they turned out to be!

First of all, they are delicious. Second of all, they are made with only awesome ingredients. And thirdly, their texture is amazing.

Here’s the recipe. Enjoy!

In health,

Rebecca

Keto Crack Slaw

Okay so my good friend made this slaw for a potluck at my house last week and it was a HUGE hit!

It’s called Keto Crack Slaw because it’s ketogenic (fat-burning), addictive (like crack apparently), and slaw because it’s a slaw. 😉

Here’s the recipe.

I hope you love it as much as we did!

Boost your gut health with these leafies!

Gut health=unstoppable health! That’s why today, I’m going to let you in on a simple thing you can eat every day to support your amazing gut.


In case you’re wondering why I focus on the gut so much, it’s because that’s the common culprit to virtually every symptom! You can’t be healthy and free of symptoms if your gut isn’t functioning properly. Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive.

I care about all of these things because my passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.

A healthy veggie sugar?

This just in: your gut needs greens!
Researchers from Melbourne and the UK have identified a previously unknown enzyme (called YihQ), which is used by your gut bacteria to absorb and metabolize sulfur-containing sugars called sulfoquinovose(SQ for short). SQ is produced by all green plants to facilitate photosynthesis. The greener the plant, the more SQ it contains.
Your good gut bugs use this SQ to THRIVE, aid in digestion and block overgrowth of bad bacteria. Until this enzyme was discovered, we didn’t know humans could digest this SQ sugar! Very exciting!

Best leafies for your gut

What’s the take away message here?
Eat some leafy green veggies daily (raw or cooked)!
If you’ve worked with me and tested so you know which leafy greens are ideal for you, focus on those.
General guidelines to choose from are spinach, arugula, dandelion greens, kale, beet greens, mustard greens, chard, and romaine lettuce.

I hope you found this information helpful.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here.
Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Pili Nuts: Your Favorite New Fat Burning Snack!

Summer is upon us! Summertime often means being out and about, traveling & taking vacations, and going on outdoor adventures. These all introduce the risk of being out of your normal day to day routine and potentially without healthy food choices; getting stuck somewhere being hungry (and hangry) and experiencing low blood sugar; feeling a drop in energy and reaching for less than ideal food options.
I want you to fully enjoy your summertime fun and that is why today I am sharing with you an awesome fat burning snack that I’ve recently been enjoying.


I’m excited to share this with you because my passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy every season, not just summertime!

Pili Nuts

If you’ve never heard of pili nuts before, I’m not surprised. They’re not nearly as well known as other nuts, but they are superior to most nuts in several ways.

Native to the Philippines, Pili nuts have a rich buttery taste. They are a complete protein, are rich in magnesium, manganese, and Vitamin B1 and have the lowest carbohydrate content of any other nuts! They are truly a ketogenic nut (helps your body to burn fat for energy).

Pili nuts are great snacks to sustain your energy and satisfy your appetite. You can also toss them on salads as you would other nuts/seeds.

Look for them in your local health food stores or you can find them on Amazon. I like the brands Pure Traditions and Pili Hunters (they are sprouted which increases the digestibility and nutrients; organic; and non-GMO). Be sure to check the ingredients as some of their flavored options have ingredients you may not want. I really like the Himalayan Salt flavor.

If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Boost healing by getting toxins off your body & out of your home!

Hi there!
Did you know that you could be eating great, exercising, sleeping well…and slowly and unintentionally be poisoning yourself every day through what you put on your skin and in your home?! It’s scary! But don’t worry. Today, I’m going to share some very basic thing you can do every day to support your health and keep your gut in tip top shape.


Why do I care about the gut so much?  Because you can’t be healthy and free of symptoms if your gut isn’t functioning properly! Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. (And boy are there a lot of toxins to clear out daily!)
I care about all of these things because my passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.

Your skin is a sponge

Guess what? Your skin absorbs anything you put on it like a sponge: Soap, shampoo, deodorant, lotions, sunblock, makeup, aftershave, perfume, cleaning products, and chemicals from the water you bath/swim/soak in.

There are more than 80,000 chemicals on the market today and many don’t even have safety data. At least 1,500 that were tested contained harmful ingredients, including fragrance, which is considered a trade secret and can have many potentially harmful ingredients hidden in that one word.
Your skin absorbs these things and it is able to get into your bloodstream in less than a minute and interact with your entire system. This can cause damage to your gut (and is a major cause of a serious health condition called “leaky gut”), liver, every cell in your body.
Now, the big takeaway here is that you have multiple opportunities every day to hugely boost your health and avoid damage from toxins through your body care and household cleaning products.

Best Non-toxic Options

It’s crazy to me how many organic brands are loaded with toxic ingredients. I was really disappointed when I realized this after thinking I was protecting my body and my family by buying organic brands. I wish I knew then what I know now. And I’m excited to share some of what I’ve learned so that you can start choosing better optionsfor yourself and your family.

To make this SO EASY for you, I’ve researched the heck out of what products are safe and which aren’t.

You can use this great tool to see how clean (or toxic) your everyday body care and household items are.
I’m a huge fan of H2O at Home for everything from all-purpose cleaning, stain-removing, laundry, bathroom cleaning…you name it. Their products are awesome, last a long time, have a zero carbon footprint, and really get the job done totally toxin freeYou can check them out here. Now, don’t get overwhelmed and feel like you have to toss everything. I recommend starting with products that you are running low on or using the EWG’s healthy product guide to check your current products and swap out your products that are rated the worst
Now, when it comes to body care products like lotions and other skincare, shampoos and other haircare, and makeup that’s actually comparable to popular high-end brands, check out BeautyCounter.
You may have heard of them. They rigorously screen EVERY ingredient for safety and they test every batch of products for contaminants. Super high quality, safe products.

I’m so excited for you to apply this info so you can make a huge impact every day on your health and well-being.

If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here.
Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Lymph: The fat gut link

Hi there!
Did you know that the fat on your body, the fat that you eat, and the health of your gut are all linked?

Today I’m going to tell you how they’re connected (and why you’d care) and I’m also going to share 5 ways to improve this connection to improve your health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–so you can feel great and free to enjoy your life fully.

What’s lymph got to do with it?

Okay so first off, you have something in your body called a lymphatic system. Amongst other things, it processes the fats you eat. Unlike protein and carbs, the other 2 building blocks of the food you eat, fat gets special treatment when it comes to how it is absorbed. First, you start to break fat down in your mouth and stomach with an enzyme called lipase. Then you basically have these fat blobs that can’t do anything until they meet up with something very important called bile acids in your small intestine. These bile acids break down the bigger fat blobs into smaller fat blobs. These smaller fat blobs are then able to enter something called your lymphatic system (or lymph system for short). Think of it as a special carpool lane for your fats (carbs and protein don’t get to use it). Once the fats enter your lymphatic system, they are transported to your bloodstream where they can be used. Fun fact: fat and cholesterol are the building blocks for your trillions of cells! Without fat and cholesterol, nothing in your body would work!
Let’s connect the dots now. When you eat fat, you need to be able to break it down into smaller bits. This requires a healthy gut! When you have a healthy gut, you can break down the fat you eat and this gives you energy and allows your trillions of cells to work. If your gut isn’t working well, you can’t break down your fats well, so you are more likely to store it as extra body fat; you won’t be able to use it for energy so you’re likely to have low energy; and you’re likely going to experience digestive symptoms.

5 Simple Ways To Improve Your Lymphatic System

Now let me tell you 5 ways you can support this system!

  1. Move your body! Exercise is AWESOME for moving your lymph. Sweating is a bonus way to improve your lymph health.
  2. Eat sea veggies like seaweed. They’re anti-inflammatory, improve lymph flow, and are nutrient dense.
  3. Eat herbs and spices that boost your lymph system health like garlic, turmeric, and ginger.
  4. Drink plenty of water (your pee should be pale yellow). Water is the main ingredient of lymph!
  5. Try dry skin brushing! This is awesome for improving lymph flow

Your body is so cool! And when you make your health a priority, it makes all the difference to your quality of life.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca

Chocolate decadence

Got a chocolate craving but sugar sends your health into a tizzy? Join the club!

Here’s a super simple dessert I LOVE! It’s basically keto chocolate frosting and it doesn’t take much to satisfy a sweet tooth.

Chocolate Decadence Ingredients:

  • Heaping 1/3 cup unsweetened cocoa powder (organic preferred)
  • ¼ cup Lakanto
  • 6 tablespoons unsalted butter (combo 3 T butter and 3 T coconut oil)
  • 1 T vanilla
  • ¼ cup cream (or coconut cream for dairy free)

Mix up and enjoy a spoonful!

 

In health,

Rebecca

Vanilla Bean Popsicles

Okay so this recipe is seriously awesome! Maria Emmerich is the queen of healthified desserts and I use many of her recipes as a base for modifying new family favorites.

My daughter absolutely loves vanilla ice cream and since we limit sugar to stay healthy, this sent me hunting for delicious ways we could enjoy this treat without compromising our health.

Ingredients for Maria Emmerich’s Vanilla Bean Ice Cream:

5 egg yolks (organic, pastured whenever possible)
1/2 cup Lakanto or Swerve (these are both healthier alternatives to sugar)
1 cup heavy whipping cream (or full-fat coconut milk for dairy free)
1 cup unsweetened vanilla almond milk

1 teaspoon vanilla extract (or 1 vanilla bean scraped clean)
1/4 tsp Celtic sea salt

How to:

Blend all ingredients in a bowl.

If you aren’t using good quality eggs or if you aren’t down with eating raw egg yolks, mix up the cream or coconut milk, sweetener and egg yolks in a saucepan and cook on medium heat on the stove stirring constantly until thickened into a custard. Then remove from heat and stir in the almond milk, vanilla (or vanilla bean seeds) and salt. Let cool for a few minutes. Spoon or pour into popsicle molds.

Now, if you have an ice cream maker, you can enjoy this recipe straight out of your ice cream make (make sure to let it cool completely before putting it into your ice cream maker if you cooked the custard!).

I love popsicles since they are single serving and tend to last longer so that’s what we do. They freeze in about 4 hrs. These are the popsicle molds we use. Makes 6-8 popsicles depending on the size of the molds you use.

Enjoy these wonderful treats!

Per 1/2 cup serving:
144 calories, 13.9g fat, 3.4g protein, 1.9g carbs, 0g fiber (86% fat, 9% protein, 5% carbs)

Delicious protein granola, no sugar!

Hi there,
Hope your week is going great! I loved the feedback I got last week from many of you about whether sparkling water is bad for your gut. If you missed it, you can read it here.
Today I’m excited to share a breakfast discovery I had recently. Starting your day out with a meal that leaves you nourished, keeps your energy balanced, and tastes good is an essential pillar to you feeling great. I also know that many of you are busy like I am and deeply appreciate when you can simply buy something healthy that’s ready to go!

I care about all of these things because my passion is to work with people like you whose health symptoms–like gut/digestive issues, excess weight, low energy, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.

Protein Granola

ProGranola by Julian Bakery is freaking awesome (and no, I’m not being paid to advertise for them!). I saw an ad on Facebook for it and the nutrition label looked great so I ordered it on Amazon. What’s great about it? A half cup serving provides:

  • 12 grams of protein
  • 12 grams of fiber
  • Is gluten, grain, and soy free
  • Is sweetened with monk fruit

And it tastes great. My whole family loves it. So far we’ve only tried the Vanilla Cinnamon flavor, but am excited to try more. I haven’t eaten cereal in almost 2 decades, so I am pretty excited that someone finally figured this out. 🙂

 

I hope you found this information helpful.
If you would like to explore how to take your health to the next level faster, let’s chat about it!
You can set up a complimentary Unstoppable Health Discovery Session with me here. Currently I am booking out 2-3 weeks, so book your spot here right away if you’d like my support.

Until next time, I’m wishing you unstoppable health!

~Rebecca