Do you need an easy dinner? After the holiday time all that turkey and turkey, turkey, it’s nice for a little change! These are very easy and will take a total of 20 minutes to place on the table.
Over the past year I have mastered the cheese and egg chaffle. When I first heard this term, I needed to look it up! It seemed so odd to me. I bought my mini dash waffle maker and I’ve never looked back. Chaffle’s are a low carb alternative to bread. Easy and quick. Chaffles are 120 calories and less than 1 gram of carbs.



Low Carb Keto Chaffles
Ingredients:

1 lb ground beef
Taco seasoning mix
Salsa
Homemade guacamole (This only takes 2 avocados and Aji Guacamole Mix)
Cheese for taco
Lettuce or spinach for taco
For chaffle shell:
1 egg
1/4 cheese
Sour cream, if desired

To make the chaffle “taco” shell:

1 egg
1/4 cup cheese (I use cheddar)
Beat egg with fork, add in cheddar. Place half mixture in a hot mini dash. Cook, take out when complete and cool on wire rack. Do this again with the rest of the mixture. You are done!

Once this is done, complete the rest:

Fry the ground beef in pan, drain liquid once cooked. Add in taco seasoning with 3/4 water. Simmer till thickened.
Once the Chaffles are made, place together tacos in this order: Chaffle, guacamole, spinach/lettuce,  seasoned ground taco meat, cheese and salsa. Add sour cream if desired.

How can you possibly think of going to the theatre to watch the latest and greatest blockbuster with no movie popcorn! It’s almost unheard of. I never thought I could go without that delicious buttery salty treat they always overcharge you for at the movies. However, when you are trying to maintain and watch you calorie and carb intake, popcorn sadly does not make the “good” list of snacks. From a small at about 41 grams of carbs up to a large refillable can be 148 grams. There can be a large fat intake with the added butter, however the carb count and the calories outweighs this. Be aware that not all theatres allow you to bring outside snacks or drinks. Please check ahead of time before your go.

There are alternatives! Lots. It is all about your mindset. If you are determined to make the choices you know will be beneficial to your ultimate goal, you can do anything! The best approach for you is to plan ahead and pack your own snacks. A few of my goto’s for the movies, along with my bottles sparkling water, are pecans, kale chips, seaweed snacks (always and acquired taste) beef jerky, parm crisps or pork rinds. These are are very low in carbohydrates and calorie counts. Of course, everything in moderation! So the next time you are thinking of that heavy carb movie popcorn, try an alternative to get your munch on!

With the holidays cruising through to an end, I am already thinking about January and my nutrition plans! We all fall off track, it is allowed and expected through holiday time. I have had an amazing year with weight loss, stress level and a newfound happiness. Although it started way back in 2016 when I made the education leap to “go back to school” for the Registered Holistic Nutritionist program. I learned along the way and realized, I had a lot to learn, I changed my eating habits. But January 2018, I was activity conscious and serious about an eating plan. In January 2019 I switched my diet to a ketogenic way of eating and my transformation took a new turn.

Since embracing the keto, low carb lifestyle, I am no longer bloated, I have more energy and am feeling in control of my choices, I love the way I feel and have never fit my clothing better! I had to purchase some new clothes as most of my wardrobe was starting to be overly loose.

With Holistic Nutrition however, is is not all about your eating plan or choices. It is also important to consider your exercise routine, supplementation, stress deflating techniques and your sleep. There was a time in which my job was very stressful, I was not getting enough sleep and exercise was non-existent. With some changes to my career, buying earplugs and practicing relaxation methods, as well as a regular exercise routine, my weight greatly reflected to the changes I was making.

Losing weight or making any changes to your regular routines, is not easy. It is hard, I’m not going to sugar coat it! But the rewards of everyday changes are overwhelmingly wonderful! When your friends and family notice the differences, you know at that point that everything you have been working hard for is paying off. The key at that point is to maintain and do not give it up! So embrace the holidays and look forward to January! It is a new year, 2020! This can truly be the year for you!

For the first year being Keto it was hard for me to fathom not having.rum and and eggnog. Then I read the back of an eggnog carton at the store and was overwhelmed by the carb and sugar count. 21g of sugar which equals 21g of carbs, a lot. Too much for my new keto lifestyle.  I needed my eggnog! So, I researched and blended several recipes I came up with the perfect thick nog. When its paired with ice and rum, the perfect holiday cocktail.

This is a very easy recipe. Be prepared to take a few hours to have it ready for entertaining. There are two parts. The first part involves cooking until the temp 160F. Cooling this mixture, once cooled the second part is to whip the heavy cream, fold and whisk in. About two to three hours from the start of this process, you are adding in rum and adding a sprinkle of nutmeg.

First, separate the 8 eggs, I saved the egg whites for an omelette.


The huge difference in a “keto” eggnog is the lack of sugar. I use the Swerve Icing sugar as this give a smoothness. But any erythritol or sugar free substitute will work. 




Add in the spices... 
I love the Trader Joe’s Pumpkin Pie Spice!

 My favourite part of the holiday season is visiting with friends and family. With my family, grazing on great food on Christmas Eve, laughing and catching up! Finding the time to create great and delectable food can be challenging So, looking for easy and appealing to all is the key. The ultimate board can work for vegetarians, keto, non-keto and regular folk as there is choices for everyone. My vegetarian son avoided the meat areas!

One of the easiest appetizers to make is the charcuterie board. This is a board of meats, cheeses, olives, crackers ( I have some low carb options), spreads, marinated veggies, nuts, berries and herbs for filler and a rustic look. It is super easy, creative and fast! Of course it’s easy to overindulge, so moderation is the key. A times like Christmas, entertaining and special occasions completely allowed!

Some low carb options for crackers is cut cucumbers or parmesan whisps. The other delight about making an ultimate board, is you rarely use all ingredients at once! We did
the first board on Christmas Eve and the second on Christmas Day. You can stretch it out! I bought most of the ingredients at Granville Island Market. A local market, that is over the top with their shops and merchants. Fresh, fresh and more fresh is what you will find!

So, the next time you are trying to impress, or not, and just want to be easy and look like you know what you’re doing, try the ultimate charcuterie board.

Happy Holidays!

I don't know about you, but when you are trying to loose weight or just trying to keep on course with healthy eating and making the right choices, this is a tough time of year! With all the chocolates, cookies, cakes and don't get me started on the meals and libations! Anyway you think about it, it can be challenging.

My best advise is don't be too hard on yourself and indulge a little! You can make it up the next week week when all of this Christmas cheer has subsided. You can always get on track! Find time for some exercise throughout your visits and entertaining to help maintain your progress.

For those fancy Christmas and holiday dinners, you can make healthier choices. For our dinner this year we have opted for a Turducken, with no stuffing. This is a small roast of chicken, duck and turkey. We will have whipped garlic cauliflower, brussel sprouts, asparagus and salad.  You can also find low carb gravy and stuffing recipes. For us this will be a low carb meal that will be just as satisfying as any. If you must have real potatoes, then do it! January is coming. For more tips on healthy and optional choices, keep a look out on my blog!

Have a very Merry Christmas and Holiday!

 A great way to help loose the lbs is a ketogenic diet paired with intermittent fasting. There are several way you can do this. I myself will do a daily fast from 8pm to 12pm, 3 days per week. I do have a Bullet Proof Coffee in the morning to get me through!

Intermittent fasting has many benefits including clearing that mental fog, initiates important cell repair and helps improve and levels insulin. This also lowers your caloric intake.

Here is what I do for my Bullet Proof Coffee.

Bullet Proof Coffee
8 oz coffee
1 tbsp butter
1 tbsp mct oil/coconut oil
1 tbsp cream
Cinniman to taste
Vanilla to taste 
Cocao powder to taste

Whip all ingredients in the ninja, vitamix or blender. 

Losing weight is hard. Period. It’s not an easy path. But remember, it usually would have take years for any added pounds to come on, it will take determination and work to get it off.

Tis' the season for eating well! It's that time of year where the food is plentiful and the meals are over the top. One of my favourite events to do is goto to Market for our produce, meats and who can forget cheeses! 

This Saturday morning we went bright and early to the Granville Island Market in Vancouver, BC. This is about 45 minutes from where we live. Completely worth the drive. You will find veggies that you don't really have the opportunity to find at your local grocery store here. We are very limited with our choices! The freshness and local produce with some being organic, are displayed beautifully at the market. The choice of meats, organic and grass fed are excellent. Oh and the cheese. A specialty cheese shop makes the day! 

Take a drive to the market, the next time you wish to not only support your local businesses, but to have some variety in your food choices! It can make your meal just that much more special, especially at this holiday time!

This is a super easy 90 second microwave keto “bread”. Paired with a sugar free jam, avo, back bacon  and eggs and you have the perfect Sunday morning breaky! I have also used this for a garlic bread with a low carb spaghetti. 

Since eating healthy, starting keto and taking better care of myself overall, I find I still come up with creative ways to enjoy the foods I have always loved. Spaghetti, a good healthy breakfast on Sunday morning and of course, good old hamburger! You can still eat well and lose weight. It is a matter of choosing the right foods and sticking to the plan! 

Keto Bread-English Muffin

1 tbsp Almond Flour
1 Tbsp coconut flour
One large egg
1 Tbsp almond milk
1 Tbsp olive oil
1.4 tsp baking powder
Pinch of salt
Pinch of dried parsley
1-2 tbsp shredded cheese
Optional- you can add garlic powder if you choose. 

In a small bowl whisk egg, and combine all other ingredients. Pour batter into a small microwave safe ramekin (I usually spray mine). Microwave for 90 seconds. Cut and toast. 
Pottery plate by @tlcpottery

Keto Friendly “Oatmeal”

I am down 34lbs give or take depending on the day. It is such a great feeling to have to find clothes that aren't hanging off of me. How did I do this? It was not fast, it was a gradual change of eating habits and sheer determination. In February 2019 I thought I would try a Keto way of eating. This of course is a low carb, high fat diet that can help you burn fat more effectively. 

In addition to eating a ketogenic diet, I also did add in some regular exercise with my spin/yoga room. I do yoga every morning and a spin or TRX in the evening. This has been very powerful with my stress levels and the soul. 

Keto is a lifestyle, but with a little will power and determination it is easier than you think. Once you know how your body responds and the positive results, it may be hard for you to turn back to heavy carb diet.