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Healthy Bedtime Habits For Weight Loss

lifestyle Jul 10, 2017

Hey guys! I have been doing 3 healthy bedtime habits that I know will help you if you start implementing it into your nightly regimen so that you can lose weight tomorrow.

#1 is to Stop eating at least 3 - 4 hours before bed

The reason why is because it takes time for our body to digest all that food and make sure that it has been processed.


If we eat too soon before bed our body does not have the ability to digest it all so what happens is that it stores as extra fat in your body and that's not what we want.


So make sure that you stop eating at least 3 to 4 hours before bedtime.

#2 is to Drink herbal tea

There are so many amazing natural teas out there that are so good, so filled with antioxidants and nutrients that will help you digest your food and make sure that you feel full for the rest of the night.


Because sometimes eating 3 to 4 hours before bed, you still feel maybe a little hungry after your meal. And if so, drinking an herbal tea will help you...

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Grocery Shopping For Weight Loss

lifestyle Jul 05, 2017

Hey there! I’m gonna share with you 3 tips that have helped me stay on track with my healthy eating every single week when I go grocery shopping.

#1 is to create a list

Make sure that you have a list prepared ready to go of all of the meals that you’re gonna be eating for the next 5 to 6 days , so that you know what food you should be going to get and that’s it.


So as long as the food is not on the list, you are not gonna get it. This is the number 1 way to make sure that you stay prepared, stay on track and have an offense, plan or strategy the next time you go grocery shopping so you that you don’t get tempted to buy things that are on sale, or things that you didn’t expect would be at the store but they look so good.


This will help you stay on track and make sure that you stay in line with your goal the next time you go.

#2 is to not go when you’re hungry

When you get hungry and go to a food store or restaurant, you’re more...

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Gluten Free Avocado Toast

recipes Jul 03, 2017

Okay, I am currently OBSESSED with the brand KNOW FOODS! Don’t know it yet? Good, let’s keep it a huge secret. I want their products all to myself! Ha!


A mutual friend of Markus and I introduced me to KNOW FOODS, a food company that creates foods that are gluten, grain, wheat, peanut, dairy, yeast soy, and guilt-free!


Their products are made with superfoods like chia, flax, coconuts, almonds, and egg whites!


I’ve basically tried EVERY product that they have and I am absolutely in love! No joke, their products are better than any other alternative I’ve found!


If you do decide to try them, my TOP picks are:

-Croutons (I don’t even put them on salads, I just eat them straight out of the bag they’re THAT good)

-Slices (for avocado toast, and almond butter)


-Buns (for paleo burgers)

-Thins (crackers that would go AMAZING with your favorite cheese if you eat dairy or just on its own)


Anyways, back to this...

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7 Tips For A Healthy 4th Of July

lifestyle Jul 03, 2017

Weddings, beach BBQs, birthday brunches, summer vacays, and now 4th of July!


It seems like there are so many events that tend to derail us from our goals. But, this time, I want to prepare you with a few tips to keep your 4th Of July a little bit healthier.


The good thing about this blog post is that these tips can be applied for any social setting that you may encounter, whether it’s 4th of July, Thanksgiving, or Christmas!


Each tip builds upon each other so let’s get started!


Tip #1: Scan the buffet table and choose wisely

Depending on how big your 4th Of July party will be, there will most likely be a variety of different foods, some healthy and some not so much.


Now, I’m a huge believer of meal prepping and planning out what you’re going to eat so that my meals are balanced with the correct portions of macronutrients based on my goals.


In other words, I try to find the best sources of protein, carbs, and...

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Jenny's "Ket-astic" Salad

recipes Jun 28, 2017

I make this “Ket-astic” Salad on almost a weekly basis because it is such a quick, convenient way to get all of your fats in at lunchtime!


I hate boring salads. I need variety of colors, different textures in my mouth, different flavors that my tastebuds can just feel like they’re dancing on clouds!


This “Ket-astic” salad does just that.


The salty crunch from the sunflower seeds, the smooth creaminess of the avocado, and the juice goodness of bacon, oh my -- I’m getting hungry as I write!


Feel free to really top your salad with anything, but these ingredients especially make your salad filled with flavor, textures, and instantly Keto-izes it!




-Spinach salad

-Hardboiled Eggs

-Uncured apple bacon

-Sliced black olives


-Salted sunflower seeds

-Olive oil


-Salt and pepper to taste




Mix everything together and add 1 tbsp of olive oil and a squeeze of lemon for...

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Cardio VS Strength Training: Which Is Better?

fitness Jun 27, 2017

One of my friends asked me the other day which one comes first: cardio or strength training? Not only that, what’s more important and how often should you do it?


This seemingly simple answer really is actually more complex. Because there are so many variables to this question, I can’t just answer it one swoop.


Rather, this question requires a set of questions to dig a bit deeper which is what I cover in this blog!


In this blog post, I want to talk about:

Cardio versus Strength: how each one affects your body
How often you should be doing both
What’s more important based on your goals
My personal recommendation for how to approach your workouts

By the time you finish reading this blog post, you should know exactly how you should be approaching your workouts and which type of workout (cardio or strength) you should be focusing on based on your goals.


Let’s first differentiate between the two types of focuses: CARDIO versus...

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Keto Bacon Burger Recipe

recipes Jun 26, 2017

I seriously think the best thing about living a Ketogenic / Paleo lifestyle is that you can have the most EPIC burgers! I mean seriously!


For Mother’s Day, my mom and I went to a burger joint and got a lettuce-wrapped burger with a deliciously juice beef patty topped with guacamole, bacon, unlimited veggie toppings! With that much tasty goodness, you don’t even miss the bun!


I was craving another delicious Keto-style Bacon Burger and decided to make it at home. Instead of putting the patty in between two slices of enriched white flour buns (gross!), I just plopped it on top a bed of butter lettuce and topped my favorite toppings!


And instead of chips, guess what my side was?


PORK RINDS! Yup - or also known as chicharron. Chicharron was a staple in my house growing up so I’m totally used to the idea of eating fried pork skin.


It’s so weird to say but I thoroughly enjoyed it! I won’t eat it on a daily basis, or even a...

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Chocolate Almond Butter Sauce

recipes Jun 21, 2017

I’ve been following the Ketogenic / Bulletproof / Intermittent Fasting lifestyle for a little over 3 weeks now and it’s been so fun experimenting and exploring new recipes that call for a majority of HEALTHY FATS!


I mean, how fun is that!?


To be on the lookout for the fattiest meals (including desserts!) - that is like a dieter’s DREAM!


Because all of my meals have been 75% fat, 15% protein, and 10% carbs, I actually end up getting FULL a lot quicker and STAY full for hours on end.


I haven’t necessarily been counting my calories, but when I count my macros on My Fitness Pal, it shows me how many calories I’ve been eating and it’s shocking to see that I am eating almost 1,000 calories more than what I used to eat before Keto!


That’s just one of cool perks for being on Keto. If you do it right, your resting metabolic rate may increase, which means your body burns through fat at a much faster rate, which...

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Jenny’s Keto Bulletproof Coffee Recipe

recipes Jun 19, 2017

For the last 3 weeks, I’ve been starting each morning with an epic Bulletproof Coffee, originally made famous from Dave Asprey in his book The Bulletproof Diet.


The coffee looks and tastes like a latte. I’d even say it’s BETTER than what you’d get at a high-end coffee shop.


The simple combination of MCT/coconut oil and unsalted grassfed butter, combined with any of your favorite additions, will make you smile all morning long!


Because it’s a coffee full of healthy fats, you’ll feel satiated for hours until lunchtime. And since I’ve been experimenting with intermittent fasting (18-hour fast followed by a 6-hour eating window), the coffee helps satiate me while I’m doing the fast.


Try out the recipe and let me know what you think!




  • Brew your regular coffee (Bulletproof coffee beans preferred)
  • In a blender, put 1-2 tablespoons unsalted grass fed butter, 1-2 tablespoons MCT oil, a...
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Mouthwatering Meatball Recipe (Keto, Bulletproof, & Paleo Friendly)

recipes Jun 14, 2017

Wow! I don’t think I can scream AMAZEBALLS loud enough through the screen to let you know how--well, AMAZEBALLS--these meatballs were!


To be honest, I’ve never made meatballs from scratch before, nor have I ever used turmeric in a recipe! I guess you can say this recipe helped me pop my cherry in those two aspects! Woot woot!


It’s been a solid 2-3 weeks of me following a ketogenic, low carb high fat, bulletproof lifestyle and here are a couple things I’ve been able to accomplish:


1 - I’ve been able to complete an 18 hour fast most days


There are many different approaches when it comes to keto and bulletproof, but Dave Asprey and many other experts agree that including intermittent fasting in your diet protocol helps to heal your gut, allow for your body to get into ketosis, and speed up fat burn.


They encourage an 18:6 fasting protocol, in which you fast for 18 hours and have a 6-hour eating window. For me, it took a...

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