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Healthy Keto Iced Mocha Frappe

It’s summer in the south and that means it’s HOT!

Hot weather makes me want a cool treat, but since most of them are LOADED with sugar and other unhealthy options, I try to get creative.

For example, what I used to get in the past from Starbucks has 36 to 50 Grams of sugar (depending on size). Yikes!

So here’s a simple homemade frozen mocha that I love! And you end up with only about 3 Grams of Sugar per serving! Not to mention this home option saves you money as well!

Ingredients

* 1 Packet of Keto Coffee read more

Baked Avocado Breakfast Recipe

If you are trying to follow a low carb or Keto lifestyle, getting healthy fats every day is so important!

Here’s a simple recipe for a delicious and healthy breakfast with only 2 main ingredients!

Ingredients

*1 Large Whole Avocado

*2 Eggs

*Salt and Pepper

*Fresh Herbs (Optional)

*Fresh Lemon (Optional)

Instructions

1. Cut the avocado, remove the seed and open up the inside of the avocado a bit to hold the egg.

2. Crack the egg and pour into the opening of the avocado (1 egg per half avocado). read more

The Ultimate Keto Kit!

We know that Ketosis is the key to to losing weight without feeling deprived, having lasting energy and increased mental focus.

But how can we get into Ketosis without the stress? Maybe you have even struggled to get into ketosis while doing everything “right”?

 BREAKING DOWN THE NEW KETO KIT

>>> Get the BEST Results!
>>> Get the BIGGEST savings!

 Who is this for?

+ People eating keto who want help staying in ketosis
+ People interested in keto or low carb but want help (getting into ketosis quicker, avoiding keto flu)
+ Supports a Low Carb lifestyle too. read more

Cucumber Tomato Avocado Relish

 

Salmon Cake Spinach Salad

I’ve shared previously with you my Waffle Iron Salmon Cake recipe using coconut flour like  Bob’s Red Mill Organic Coconut Flour.

Today I’m going to share an awesome relish that goes perfectly with the Salmon Cakes (or burgers or grilled chicken… the uses are endless!)

Cucumber Tomato Avocado Relish

This relish is a great compliment because of all the textures and flavors it adds to any dish.

The cucumber adds a nice crunch with a clean fresh flavor.

The tomato adds a mild sweetness.

The avocado adds a smooth, creamy texture to hold it all together. read more

Low Carb Broccoli Tuna Casserole Bake

 

Low Carb Broccoli Tuna Casserole Bake

This Low Carb Broccoli Tuna Casserole Bake is a special request for my dad. He loves tuna casseroles and is really trying to eat healthier these days along with our whole family. I made a similar recipe for Thanksgiving that was just a broccoli casserole. This adds in some great protein from the tuna (or salmon) to get good Omega-3 fatty acids into your diet.

I love broccoli. I love it in casseroles, in stir-fries, and as a simple side dish. Broccoli is so healthy for your too, full of vitamins and minerals. read more

Whole Foods Valentine’s Day Round Up

Whole Foods Valentine's Day Recipe Round Up

Whole Foods Valentine’s Day Round Up

Valentine’s Day may be tomorrow, but you still have time to get your plans in order to make the day special for everyone. Here are some great recipes and ideas from all my friends across the web. Are you planning a special dinner? Maybe you need some tips for saving money this year? Do you want to bake something special for dessert? You will find everything you need right here for having the best Valentine’s Day yet.

I hope you enjoy this Valentine’s Day round up!

Valentine’s Date Ideas

acts of service, 5 love languages, serve your spouse, show your spouse you love them

6 Ways to Save this Valentine’s Day from Grassfed Mama

30 Ways to Serve Your Spouse Today from Grassfed Mama

Valentine’s Dinner Ideas

Whole Foods Valentine's Day Recipe Round Up

Here is a Full list of Healthy Recipes to build your own Healthy Valentine’s Day Dinner from the Granola Mommy

Spaghetti and Meatsauce from Joyful Thrifty Home

Sugar Free Spaghetti Sauce from Rohnda Sue

Valentine’s Dessert Recipes

trim healthy mama, healthy desserts, healthy valentine's day desserts, sugar free valentine's day treats

7 Trim and Healthy Valentine’s Day Treats from Grassfed Mama

Gluten Free Cake Round Up from Grassfed Mama

Raw Lime Coconut Chocolate Bliss Balls from Keeper of the Kitchen

Sweetheart Brownies from Accidentally Green

Chocolate Covered Bacon from Simple Foodie

Raw Brownie Bites from Simply Smiles

Chocolate Coconut Macaroons (Raw and Real food) from Your Thriving Family

Dessert for Two: Chocolate Lava Cakes from Joyful Thrifty Home

Sugar Free Coconut Cookies from the Holistic Mama

Sugar Free and Gluten Free Valentine’s Recipe Round up read more

Why I am a Trim Healthy Mama

 

Adapted from: http://www.flickr.com/photos/stmaartenpiloot/6485367553/Why I am a Trim Healthy Mama read more

Why You Should Add Butter to Your Coffee

Week one we increased our water intake.

Week two we cut out sugar.

Are you feeling better already?

No more Sugar crashes or highs? We want to keep our blood sugar smooth and stable.

 

This next tip will help not only keep your sugar cravings at bay, but will also help you burn more fat, fuel your body and help you focus…

Want to know the secret??

 

Adapted from: http://glutendoctors.blogspot.com/2010/10/why-i-allow-butter-on-diary-free-diet.html

This week we are going to focus on Healthy Fats!  

 

 

Fats from animal and vegetables are so vital to our health. They are a “concentrated source of energy.” (Nourishing Traditions by Sally Fallon). Using fats as an energy source is also understood in Trim Healthy Mama‘s satisfying or S meals.

 

Fats slow down nutrient absorption so we feel full longer and stay satisfied. They also help keep our blood sugar stable. Fats are also important in absorption of fat soluble vitamins (A, D E and K). Cultures (Japanese, French and traditional populations) that eat a lot of saturated fats have less coronary heart disease than Americans who changed their diets to be low in saturated fat (Nourishing Traditions, Sally Fallon).

 

What Is a Healthy Fat?

Saturated fats are healthy! Healthy fats are fats that are stable when heated. These include coconut oil, butter, and ghee. Extra Virgin Olive oil is good, but it is less stable because it is monounsaturated and so shouldn’t be cooked with.

 

Eating Fat doesn’t make us fat, Carbs do!

We have been lied to over and over when we have been told to eat low fat for weight loss. It isn’t the fat that is the problem, it is the carbs that cause excess weight gain (and the mixture of the two). Trim Healthy Mama goes into more detail about this in their book, but it is the core at why you keep the two sources of energy separate and also eat low glycemic.

When you eat too many carbs, the excess energy is stored in our cells to burn up later. When we also eat fat with excess carbs, the fat is also stored for later. If we keep our food choices to one source of energy or the other then we will continue to burn and not store extra to be turned into fat.

 

What about cholesterol? 

Cholesterol is NOT the devil. It is actually necessary for your health.

Cholesterol is vital for hormone production, for cell membranes, for creating bile, for serotonin production, and maintaining a healthy digestive wall for prevention of a leaky gut.

Oils to avoid.

Any oil that has been hydrogenated or homogenized. Most of these are in the form of corn or soy. So if you start avoiding those two then it gets easier. Polyunsaturated fats should be no greater than 4% of our daily caloric intake (Nourishing Traditions, Sally Fallon). Polyunsaturated fats include commercial vegetable oils like corn, sunflower and safflower.

Coconut is a super food!

In an earlier post, I talked about coconut oil and how great it is for us (click here to read more about coconut oil). Coconut oil is antimicrobial, antioxidant, antifungal, antibacterial, soothing for skin and revs up metabolism. We keep one container in our bathroom and one in the kitchen. I have used coconut oil on sunburns, dry skin and for prevention of stretch marks in pregnancy.

 

Challenge Time!

So this week, let’s make the switch to include MORE saturated fats into our diet. We most commonly use coconut oil and butter. One easy way to get in more fats is actually in your coffee! Sounds a little strange, right?

 

When you combine coffee, grassfed butter and collagen, you get AMAZING RESULTS! 

More fuel for your body and brain means a more fit, fueled, and focused you! With Grass-Fed Butter and Medium Chain Triglycerides (MCTs), you can increase your body’s ketone production to rapidly breakdown fat, boost your energy, and sharpen your focus!

  • Contains fatty acids from Grass-Fed Butter and Medium Chain Triglycerides (MCTs)
  • Builds and restores vital proteins through essential amino acids and collagen peptides†
  • Boosts and sustains your energy output to burn more fat†
  • Sharpens mental focus and enhances mood†
  • Kills cravings and satisfies hunger†
  • Fuels your body and brain through increased ketone production†
  • Supports the results of your low-carb & ketogenic diet
  • read more

    What is Stevia?

    stevia_hebam3000

     

    What is Stevia?

    We learned in Cut the Sugar, that we need to make changes to reduce the sugar in our diets. I am so excited to see more and more Stevia products on the shelves. This is great news for people wanting a zero calorie, healthy sugar alternative.

    What is Stevia exactly? 

    Stevia is actually derived from a plant. It is related to a daisy and ragweed (I’ll take the daisy, thank you!). The Stevia plant can be found in Paraguay, Brazil, and Argentina and it is cultivated in China. You can even grow it yourself if you want! Stevia has zero calories and is 200 times sweeter than sugar without affecting blood sugar. Since it is sweeter than sugar, a little goes a long way! You also don’t want to over do Stevia because there can be too much of a good thing, then it will taste bitter.

    Some studies showed that consuming other artificial sweeteners increased sugar consumption and eating, but not so with Stevia. People who consumed a meal with stevia instead of sugar did not eat more and had lower blood sugar following meal (Win, win!). 

    Stevia is more than just a sugar substitute: Livescience.com says that “stevia also served as a treatment for burns, colic, stomach problems and sometimes as a contraceptive.” Pretty neat stuff here!

    Stevia Sweetened Kettle Corn

    Is Stevia Safe? 

    100daysofrealfood.com explains that not all Stevia is created equal.  read more

    Trim Healthy Mama Review

    Trim Healthy Mama Book Giveaway At Grassfed Mama

    Trim Healthy Mama Review

    Trim Healthy Mama is the latest “diet” book craze. It seems like every where I turned there was something about Trim Healthy Mama. I was curious at first, and skeptical.

    I had to find out for myself what all the fuss was about! 

    What was so new and different about this plan? 

    I heard about Trim Healthy Mama first from my sister. She and her family were starting to implement the plan… and seeing results.

    Then, I joined the free Facebook group to learn as much as I could before buying the book. I was simply AMAZED at the transformations I saw in the Trim Healthy Mama Facebook group. I could not get enough of the life changing stories from these women (and some men too!). Joining the Facebook group is a must for starting out. There are amazing moderators to help with answers to any questions and also getting advice and encouragement. I would highly recommend joining the group to help you with your Trim Healthy Lifestyle. 

    After about a week of being in the Facebook Group, I knew I had to buy the book and see for myself what this was all about. I can say after reading the book and following the Trim Healthy Mama plan for about 2 months is…

    I Love it! 

    You can even eat chocolate everyday! I’m sold!! 

    Some history: I had been eating more Paleo based recipes, Grain free, Gluten free… and I love this plan so much better than anything I have been doing for quite a while. 

    I think what I like about it is how balanced it is. 

    There are NO food groups that are eliminated like Paleo based diets which eliminate dairy, grains, and beans. 

    You can enjoy carbs, fats, and protein 

    The bottom line is keep fat and carbs separate and eat protein at each meal or snack.

    You can enjoy both types of meals: Energizing and Satisfying just keep them apart. So you can eat a low fat/moderate carb (or E-nergizing) breakfast with bowl of oatmeal or a pumpkin muffin with nonfat greek yogurt OR you can have a heavy fat/low carb (S-atisfying) 3 egg omelet with cheese and sausage…. Just keep the two different kinds of meals (E and S meals) separated by 3 hours.

    I think what I love most is that is works for anyone! It works for someone who wants to eat whole foods and it works for someone who needs more convenience foods in their life. Both women may approach Trim Healthy Mama from different angles initially, but there is a plan for both of them. 

     

    Trim Healthy Mama In a day:

    Breakfast: bowl of oatmeal with stevia sweetened Greek yogurt (E)

    Snack 2.5-3 hour later: Rye wasa crackers with peanut butter (S) or a Muffin in a Mug with Stevia Sweetened Greek yogurt on top (my favorite!)

    Lunch 3 hours later: Grilled salmon on a salad with light dressing and lots of low carb vegetables and a light soup (E) 

    Snack 3 hours later: Apple and a few almonds (E) or a enjoy a great Trim Healthy Mama drink.

    Dinner: Hamburger patty with cheese and avocado and grilled onions with homemade bun or eaten on a salad with high fat dressing (S) or a Salmon Cake on a Salad (S) or a Yummy Thai Curry (S) 

    Dessert: Chocolate Brownie in a mug with peanut butter Greek yogurt (S) or some Skinny Chocolate! 

    I seriously LOVE this eating plan!!!

    I love the recipes and I love how I feel.

    The Data:

    I track what I eat on My Fitness Pal to know how many calories, carbs and sugar I’m eating regularly (not necessary, but I’m a data nerd!). Since I have implemented this Trim Healthy Mama plan, my carbs have been lower and my sugar intake has been lower. I’m so happy about both of those numbers!!

    I also have effortlessly lost 5lbs! 

    I was always ready to cheat on all the other “diets” I had tried… I couldn’t do without dairy… I also love beans and whole food carbs. Now, I really feel satisfied and love that I can eat when I’m hungry and snacking is encouraged. 

    The authors, Pearl and Serene, have some really great tips in their book to help you stay trim and also getting the best nutrition you can to stay healthy. 

    Hope you guys check out the book! It really could change your life!

    I’ve been posting some of my recipes that are Trim Healthy Mama inspired. Check them out!

     

     

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    Adapted from http://www.flickr.com/photos/kjgarbutt/5646262735/

    Adapted from http://www.flickr.com/photos/kjgarbutt/5646262735/

    Best Brownie in a Mug (S)

    chocolate cheesecake balls Chocolate Cheesecake Balls (S)

    Pumpkin Applesauce Muffins (E)

    Stevia Sweetened Kettle Corn (E)

    Waffle Iron Samon Cakes (S)

    Turkey Thai Red Curry (S)

    Butternut Squash Pumpkin Apple Soup (E)

    Sugar Free read more