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10 Tips to Optimize Ketosis #1

Getting your body into the state of ketosis and maintaining it can be a struggle for a lot of folks. The truth is, we all trip up from time-to-time, and there’s not one of us who doesn’t need a little help or a reminder every now and again.
My goal in this series of tips is to identify many of the roadblocks on the path to nutritional ketosis in an effort to help you improve your ability to maintain and maximize the level of ketosis necessary for you to accomplish your goals and to see the weight loss that you desire. Many of you tend to be too hard on yourselves and are quick to assume, "Keto just doesn’t work for me, I’m different." If that’s you, listen up! You just might find the answer to your problem in the information below.
Tip 1: Stop Fearing Fat
A big problem that we routinely see is that people simply do not eat enough fat. Not eating enough fat will set you up for failure, or at the very least, HUNGER. The...
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10 Tips to Optimize Ketosis #2

My second tip for getting into and maintaining ketosis is simple:
Being consistent on a ketogenic diet is extremely important, but consistently eating low calorie is not a good idea. Old diet mentalities, like that of cutting calories, try to creep in from time-to-time and then, suddenly, you find that your fat loss has plateaued. Restricting calories may work temporarily, but after a few weeks you tend to find your weight stabilizing, and despite eating at a calorie deficit, you simply cannot shed excess body fat.
Consistently eating at a large deficit slows the metabolism. Your body is designed to keep you alive. If you're consistently taking in a lot less energy than you're expending, the body is going to slow down the energy going out so that it has enough fuel to keep your heart and organs running, but maybe not much else.
Also remember weight loss on keto is not linear. Many...
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10 Tips to Optimize Ketosis #3

My third tip for getting into and maintaining ketosis is easy:
Although it’s the lowered level of carbohydrate that actually gets you into ketosis, it’s the fat that sustains you enough to keep you there. So, it bears mentioning that eating a very low-carb diet does not mean that you should skimp on the quantity and quality of the fats that you are eating. You do yourself a terrible disservice if you are keeping good fats low. High quality fats are the backbone for making new cells and brain tissue, establishing neurotransmitters, balancing hormones and aiding most bodily functions.
Focus on getting as high of quality fats as possible. Think whole, non-processed food choices with lots of omega-3, like grass-fed meats and their drippings, wild fish, cold-pressed olive oil, grass-fed butter, avocado and its oil, etc. Consuming low quality things like most vegetable and seed oils, processed "cheese" (like those little...
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Keto Broccoli Cheese Soup

This Keto Broccoli Cheese Soup is quick, easy and delicious! So good, you just won't believe it's perfectly Keto legal!
  • 2 cups Broccoli, chopped
  • 4 tablespoon Butter
  • 1/4 Cup White Onion
  • 1 teaspoon minced Garlic
  • 4 cups Chicken Broth
  • 1/2 cup Heavy Whipping Cream
  • 2 cup Cheddar Cheese; shredded
  • 4 Slices Bacon; Cooked and Crumbled (Optional)
  • 1 teaspoon xanthan gum 
  • 2 tablespoon Cream Cheese
  • Salt and Pepper, to taste
  • Sauté onion and garlic with butter in a large pot over medium heat until onions are softened and somewhat see through.
  • Add broth and broccoli to pot along with pink salt and pepper to taste and cook until done
  • Place cream cheese in small bowl and heat in microwave for  approximately 30 seconds until it's easy to stir
  • Next, stir heavy whipping cream and cream cheese into soup and bring to a boil.
  • Turn off heat and immediately stir in cheddar cheese 
  • Stir in xanthan gum and allow to thicken.
  • Serve hot with bacon...
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Keto Vanilla Cream Frappuccino 

Any Frappuccino is a amazing treat, but this homemade version is even better. You can add virtually any extras to it that you desire; strawberries, cocoa, or coffee and it's just delightful!
  • 2 cups Califia Farms Unsweetened Vanilla Almond Milk
  • 1cup heavy whipping cream
  • 1 teaspoon pure vanilla extract
  • 1/4 tsp xanthan gum
  • 1/2-1 teaspoon vanilla liquid stevia
  • 2 cups ice
  • optional topping: whipped cream and chocolate shavings
  • Place all ingredients (with the exception of the ice) in a blender.
  • Blend on high until well combined
  • Add ice and continue blend until ice is crushed.
  • Taste and add additional stevia if needed.

Servings: 4 Serving Size: 1 1/2 cups

Carbs: 5 grams | Protein: 2 gram | Fat: 25 grams

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Keto Thin Crust Pepperoni Pizza

Looking for a way to eat pizza while maintaining your keto lifestyle? I have just the solution. If you like thin crust pizza you're going to love this taste sensation!


  • 12 ounces of Mozzarella cheese
  • 2 tablespoons of cream cheese
  • 1 egg
  • 2 teaspoon of Trader Joe's Everything But Bagel Sesame Seasoning
  • 1/2 teaspoon Himalayan pink salt
  • 2 teaspoons basil seasoning
  • 1 teaspoon of onion powder
  • 1/4  cup of Trader Joe's Just Almond Meal
  • 1/4 cup of Mia's Pizza Sauce
  • 30 Mama Cozzi's Pepperoni
  • Place mozzarella (8 ounces), cream cheese, salt, Everything Bagel Seasoning, onion powder, and basil in a microwave bowl and heat for 1:30 seconds 
  • Remove from microwave and using a fork stir together cheese mixture and seasoning until well blended. 
  • Place the mixture back into microwave and cook in 15 second increments until cheese is fully melted. 
  • Next, add in the egg and stir until mixed fully in the dough. 
  • Add the Almond flour and stir...
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Keto Avocado Smoothie

Don't knock it until you try it. This Keto Avocado Smoothie recipe is low in net carbs, high in flavor and the perfect way to sneak those necessary electrolytes in for the day! 
  • 1 avocado (pit removed)
  • 2 teaspoon of vanilla extract
  • 8 ounces of Toasted Coconut Almond Milk
  • 1 tablespoon of Heavy Whipping Cream
  • 1 scoop of Doctor's Best Magnesium Powder*
  • 1/2 teaspoon of Morton's Salt Substitute*
  • 1 teaspoon each of Lemon and Lime
  • 1-2 cups of Crushed Ice
  • optional: Stevia to taste*
  • Place all the ingredients except the ice and stevia into a blender and blend until a smooth consistency.
  • Next, add in your stevia adjusting to your taste.
  • Then, add in ice to create the texture you desire.


Number of Servings: 1
Carbs: 3 grams Protein: 4 grams Fat: 31 grams
Potassium: 2,088 mg Magnesium: 200 mg
Fun Fact: Avocados contain 708 mg of potassium for one medium and are a great source of fat!
This should...
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Keto Hot Apple Cider

Here's a new twist on an old favorite. It tastes delicious and will make the whole house smell amazing!

  • 10 ounces filtered water
  • 1 tablespoon Bragg Organic Apple Cider Vinegar
  • 1/4 teaspoon SweetLeaf  Liquid Stevia (or equivalent)
  • 1/2 teaspoon mulling spice mix
  • Boil water in a kettle.
  • Place mulling spice in tea strainer (you can use a coffee filter instead) within a mug then pour over spices with the freshly boiled water
  • Steep for at least 10 minutes
  • Remove tea strainer and spices from mug
  • Stir in  Apple Cider Vinegar and sweetener
  • Enjoy it hot!

Servings: 1 Serving size: 1 serving

Carbs: 0 grams | Protein:0 grams | Fat: 0 grams

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Keto Peppermint Hot Chocolate

Butter, Chocolate, and hints of peppermint & vanilla make this Keto Hot Chocolate feel like love in a cup. This is a Keto Keeper for sure!

  • 2 tablespoons unsalted butter
  • 1 tablespoon cocoa powder (unsweetened)
  • 1 cup boiling water
  • 1/4 teaspoon vanilla extract
  • 1/8  teaspoon peppermint extract 
  • Stevia to taste
  • Place ingredients into a tall beaker, blend with an immersion blender until you see a foam on top.
  • Pour the hot cocoa into your favorite mug, top with Keto Whipping Cream and enjoy!


Servings: 1 Serving Size: 1 cup

Carbs: 3 grams | Protein: 1 | Fat: 23 grams


To make Keto Whipping Cream you just use a little whipping cream + Stevia and whip it-super simple! This recipe is also delicious without the peppermint extract just in case you are not a fan. Macros shown above do not include the whipping cream so adjust accordingly.

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Keto Chocolate Frosty

This is sure to bring back a memory or two. This Keto Chocolate Frosty taste just like the real thing!

  • 1 1/2 cup heavy whipping cream
  • 2 tablespoons unsweetened cocoa powder
  • 3 tablespoons Erythritol or Swerve
  • 1 teaspoon pure vanilla extract
  • Pinch kosher salt
  • Combine  heavy whipping cream, unsweetened cocoa, sweetener, vanilla, and salt. 
  • Beat using a hand mixer until mixture forms stiff peaks
  • Place the mixture into a Ziploc bag for 30 minutes or so until lightly frozen.
  • Cut off the tip of the corner and pipe contents into the serving dish of your choice and enjoy!

Servings: 4   Serving size: 1 serving

Carbs: 4 grams | Protein: 2 grams | Fat: 34 grams

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