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Friday, February 20, 2015

Baked Avocado with Chicken

This is a super fast and easy lunch or dinner recipe.  Low carbs and wheat and grain free!!

1 whole avocado
1 already prepared and seasoned chicken breast ( I used left over grilled with taco seasoning)
4 Tbs salsa
1/2 cup shredded mexican cheese blend

Preheat the oven to 425.  Cut open the avocado in half and remove the pit.  Slice the avocado inside in to little squares but don't remove it.  Fill the hole with salsa ( make sure it's healthy with no chemicals or added sugars in the ingredients list..tomatoes have natural sugar but it shouldn't be added to the list below).  Place chicken and cheese on top. Bake for 5 minutes and enjoy! Bonus if cheese falls off and burns on the pan and you get to eat burned cheese!

Tuesday, January 27, 2015

Sole Water Daily For Health Benefits

What is Sole?

Since I am on a filtered water kick, I thought I would let you know how I start the day with it!

Sole (pronounced Solay) is water that has been fully saturated with a natural salt. This isn’t just a small amount of salt dissolved in water, but rather water that has absorbed as much natural salt as it is able and will not absorb any more.  The term Sole comes from the Latin “Sol” meaning Sun.  I am not talking about table salt, this is sea salt or pink Himalaya salt that you use that make this with.

I drink this every day on an empty stomach before breakfast.
You may be thinking salt can be harmful, so the idea of drinking salt water may sound counter-intuitive, but it turns out that this concentrated salt solution can have a variety of health-supporting uses. This remedy has been used for centuries in some countries and claims both anecdotal and scientifically supported evidence for the following uses:

Monday, January 26, 2015

What's in Your Water? Why We Chose A Berkey Filter

What’s In Your Water?

If you are drinking tap water, the answer to that question is 300+ chemicals and pollutants, according to research from the Environmental Working Group. Among these contaminants are:
  • Volatile Organic Chemicals (VOCs) such as pesticides, herbicides and other chemicals. These chemicals are found in most municipal water sources and even in well and other sources due to agricultural run-off and contamination. Research links certain VOCs to damage in the reproductive system, liver, kidneys and more.
  • Heavy Metals like lead and mercury are found in some water sources and have been linked to any health problems.
  • Endocrine Disrupting Chemicals are chemicals that may mimic or interfere with the normal hormones in the body and these chemicals are being found in increasing amounts in the water supply. They have been linked in studies to various types of cancers.  These chemicals are known to affect animals when they enter the water supply as well.
  • Fluoride:  Is purposefully added to the water and there is much heated debate about the benefits/harm of this.  If fluoride has any benefit, it would be directly to the teeth, as drinking the fluoride has not been statistically shown to increase oral health at all. Additionally, fluoride has been linked to thyroid problems and other disorders when consumed internally.
  • Pharmaceutical Drugs: Those medications that are taken and expelled through body fluids and also that are expired and flushed down the toilets are also in your water supply.  The molecules are often very small and a certain amount is allowed to pass in our water supply and is unable to be filtered out at treatment facilities.
So what are some alternatives to the tap?

Wednesday, September 3, 2014

Chocolate Cupcakes with Peanut Butter Frosting

Chocolate Cupcakes with Peanut Butter Frosting

Chocolate Cupcakes with Peanut Butter Frosting
  • 1 C almond flour
  • 2 T coconut flour
  • 1 T whey protein powder (I use NOW Whey Protein Isolate Dutch Chocolate) 
  • 1/3 C unsweetened cocoa powder 
  • 2/3 C sweetener (I used Truvia)
  • 1/2 C melted coconut oil
  • 3/4 C water 
  • 2 eggs
  • 1 tsp. vanilla extract
  • 1 tsp. baking soda
  • 1/2 tsp. baking powder
  • 1/4 tsp. salt


  • 4 T butter, softened
  • 3 T cream cheese, softened
  • 4 T melted butter
  • 2 T natural peanut butter (or almond butter)
  • 1 tsp. vanilla extract 
  • 1/4 cup truvia


1. Preheat oven to 350. In a large bowl, combine all dry ingredients for the cake and whisk them together (almond flour, coconut flour, whey protein, cocoa powder, sweetener, baking soda, baking powder, salt).

2. Once whisked, add in your wet ingredients: eggs, oil, water and vanilla extract. Using a whisk, stir the batter vigorously until it's smooth and lump free. 

3. Grease 8 wells of a muffin pan or line them with paper liners. Divide the batter up between the eight wells, filling each about two thirds full. 

4. Place the pan in the oven and bake on the middle rack for approximately 20 minutes, or until cupcakes are firm to the touch (just barely) and an inserted toothpick comes out clean. Cool completely.

5. Put together the frosting by creaming together the butter and cream cheese with an electric mixer until it is light and fluffy, then add in the peanut butter and beat with electric mixer for another minute or so until it is smooth and lump free.  I used a hand mixer.

6. Add in the vanilla and sweetener into the butter/cheese mixture.

7. Beat with an electric mixer for about two minutes on medium speed until everything is incorporated and the frosting is light, fluffy and smooth. 

8. Frost cooled cupcakes. 

Makes 8 cupcakes. 4g net carbs each. 

Thursday, April 10, 2014

Mini Vegetable and Bacon Fritatas

Mini Vegetable and Bacon Fritatas

You all are going to love this! Healthy, gluten free, wheat free, wonderful, protein packed, breakfast or snack idea!  You could really add any veggies you want in here.  Personally, I will be adding spinach to them, but since I sent these to Chad's office and didn't want to scare people away with the greens, I didn' How nice of me!