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Ingredients: 10 oz mozzarella cheese 5 oz almond flour 1 egg 1/2 tsp Xanthan gum 250g diced beef sausage, 4 tbsp cream cheese 2 cups fresh spinach Extra Virgin Olive oil Directions: 1. Saute sausage in a pan with a bit of oil for about 5 minutes. 2. Add in cream cheese and spinach. Saute for another 3 min stirring occasionally. Remove from heat. 3. Microwave mozzarella for 30 seconds. Stir and heat for another 30 seconds. Add in the egg and Xanthan Gum. Mix with electric whisk. Add in almond flour and mix until combined. 4. Remove dough from bowl and knead until well mixed. Place the keto dough in between 2 pieces of baking parchment/paper. Roll out the dough. Remove the top baking paper/parchment and cut into circles. Add filling, close and seal edges. 5. Bake in oven or fry in pan with olive oil until golden brown. 6. Serve with Keto Parmesan Alfredo Sauce.

Build A Stronger Immune System & Lose Weight This unique supplement has your well-being as our focus! The convenience of FIVE types of mushroom extract powder (Lion’s Mane, Reishi, Chaga, Cordyceps, Shiitake) combined with Ashwagandha plus medium-chain triglyceride oil in powder form is the perfect addition to your coffee. That is one delicious scoop! KNOW YOUR INGREDIENTS: Sourcing high-quality ingredients in an FDA Registered, GMP facility in the United States is a metric we take very seriously. Bean Envy's Keto Shroom Powder is non-GMO, keto/paleo-friendly, gluten-free, sugar-free, dairy-free. No fillers such as corn starch or fiber additives are used and we ship in BPA-free PET supplement jars. REDUCE STRESS & ENHANCE BRAIN FUNCTION: The magical combination of ashwagandha along and MCT oil powder is not only going to act as an antioxidant to fight fatigue but will also reduce stress, help maintain weight and enhance brain function. BEST FOR KETO: The keto-friendly ingredients are low in carb, ensure energy and performance all day long making you feel full. It also helps in different aspects of brain health like mental clarity, memory, focus, and performance. It helps to make you feel full and control appetite as well as aids in digestion and nutrient absorption. Each ingredient and ratio were carefully selected and lab-tested to maximize the output you expect and deserve. Not only does our supplement taste great, but you can say goodbye to upset stomachs due to offset MCT ratios. We are here to support you living your best life and would love to hear from you!

Brain food blend that doubles as an organic coffee creamer powder. It's a ready to mix healthy coffee creamer featuring MCT powder and Lions Mane Mushroom, shown to improve concentration and spark creativity. Create superfood coffee by adding a scoop of this keto creamer powder to your next cup. 😋 GREAT TASTING: Unlike a typical keto creamer for coffee you won't struggle to finish your keto coffee. The organic mushrooms and organic mct oil in this vegan coffee creamer powder are flavorless with no funky aftertaste! 🌱 4 INGREDIENTS: Our proprietary keto creamer with mct oil is made of 4 plant-based ingredients: organic coconut milk powder, organic lion's mane mushroom, organic MCT oil powder, and organic acacia fiber. There are no fillers, chemicals, or additives! 👌 DIET FRIENDLY: Can't find a ketogenic creamer that fits with your diet? Not to worry! Elevate organic powdered coffee creamer is a vegan creamer that is keto and paleo friendly. Certified USDA Organic, gluten free, and with only non gmo ingredients.

Recipe By Jordan's Skinny Syrups Ingredients 1 shot of vodka 1 shot of Skinny Cotton Candy Skinny Syrup 1 shot half & half or heavy cream Ice Directions In a cocktail shaker, combine vodka, Sugar Free Cotton Candy Syrup, milk and plenty of ice. Cover and shake vigorously. Strain into a martini glass Garnish with a pink fuzzy skewer and a cherry & enjoy with guests!

In a fast paced society that is not so keto friendly. staying the course is a challenge. The hard truth is that our options for food and hectic environment encourage subconscious bad habits that when hunger strikes, Eating the wrong foods will often tend to prevail in the long run which causes us to get out of ketosis as well as causing you to gain most of the weight back. You might want to consider investing in a ketogenic journal to keep you on track. Approaching it like you're going to be on it long-term will make your diet that much more effective. Here are some tips to help you keep the values you hold for the long haul to living sustainably on keto. The keto diet is so different from other weight loss diet plans. Regardless of how long you plan on eating low-carb, if you approach it like you're doing it long-term, then you'll have a much healthier dieting experience than a crash diet of starving oneself which ultimately leads to "yoyo" dieting which is never successful in the end. Achieve your weight loss goals in a healthy, sustainable way. Turn your short-term keto diet into your long-term lifestyle. Make sure to fully prepare yourself both mentally and physically, for the venture. There are various styles of keto diets and no ketogenic is "one size fits all" and there are pros and cons to them all. Types of Keto Diets The keto egg fast diet is one of the most popular strategies for breaking through weight loss plateaus and accelerating fat loss.  Essentially, it is a short-term keto diet plan centered around eggs, cheese, and butter, with very few exceptions. The carnivore diet is composed of exclusively animal products, mainly meat. , It can help with inflammation and promotes fat loss and muscle preservation for a more sculpted physique. Many have had amazing results after going 100% carnivore. This diet limits ones dietary fiber intake. Read more about the pros and cons of this diet Learn More Vegan Keto Diet excludes all animal products, making it more difficult to eat low-carb. Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds and nuts. Targeted ketogenic diet (TKD):This diet allows you to add carbs around workouts. Choosing one of these ketogenic styles is a preference. Our recommendation is a variety or combination to stay at optimal health. What to Eat on The Keto Diet: Avocados and Guacamole Eggs -Pasture raised with omega-3 Low carb nuts: Pecans, Macadamia, Hazelnuts, Brazil Nuts and Hazel Nuts Grass Fed Beef, steak, ham, sausage, bacon, chicken and turkey Grass Fed Dairy Products - Butter, Cheese, Creams Low Carb Vegetables Low Carb Fruits: Blackberries, Blueberries and Strawberries Healthy Oils: Extra virgin olive oil, coconut oil and avocado oil Fatty Fish: salmon, trout, tuna and mackerel The foods below are tasty, wholesome and of course, keto-friendly. They'll jumpstart the renewed, healthier and more vibrant you! Here are some recommended snacks to stay in ketosis while battling your daily cravings Mission Meats Keto Sugar Free Grass-Fed Beef Snacks Fat Snax High Key Delivered To Your Door Foods to Avoid Here are the must avoid foods or limited the amount of these foods on a ketogenic diet: Sugary Items: Soda, fruit juice, smoothies, cake, ice cream, candy, etc. High Starch Foods: Breads and wheat-based products, rice, pasta, crackers, chips, cereal, etc. Fruit: All fruit, except small portions of berries like strawberries. Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc. Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc. Low-fat or diet products: These are highly processed and often high in carbs. Most condiments or sauces: These often contain sugar and unhealthy fat. Processed fats: Limit your intake of processed vegetable oils, mayonnaise, etc. Alcoholic Beverages : Alcohol has carb content, many alcoholic beverages can throw you out of ketosis. Sugar-free: Avoid foods are highly processed and high in sugar alcohols will affect ketone levels in some cases.

Recipe By Jordan's Skinny Syrups Ingredients 1 tsp Lemon Elderflower Skinny Syrup 1 1/2 Cups Unsweetened Tea Directions Brew tea as directed, stir in 1 tsp of Skinny Lemon Elderflower Syrup, garnish with lemon & enjoy!

Legs are the foundational structure that the body is built on. That is why its essential to help build them to be as strong as they possibly can be. They have such a significant purpose to support everything from posture to keeping ones frame proportionally balanced. That is why so vital that we make time to work out the legs. There is no equipment is needed for leg workouts if you utilize these body weight exercises correctly. Strength leg workouts are slower in pace and require more rest time between sets and typically consist of doing 4 to 8 reps. The goal is to strengthen the muscle fibers in order to create overall stronger legs. It’s important to work out legs because they help with posture, improve daily stamina, prevent the risk of injuries plus it develops a balanced, aesthetically pleasing body physique. When doing a lower body workout at home, there are different styles of exercise that can be applied to the workout depending on the goal. Strength training helps with building strong muscles and laying a solid foundation. Hypertrophy training builds and tones muscle. Power training focuses on explosive movements to build strength, helps in fat loss and has more of a conditioning benefit than the other two. Choosing the Right Workout Type Squats Squats are the foundation behind so many leg exercises and having good form with them is essential because you don’t want to create muscle imbalances or get injured. Muscle imbalances lead to sore knees, bad back, etc. Squats are a great way to strengthen the legs but once you get to a point where you can do eight squats back to back then in order to keep improving strength, you must then create more of a challenge so the body adapts. Bodyweight Squat Standing with feet shoulder-width apart. Proceed to lower yourself, leaning forward a bit is okay but try to keep your shoulders pointed forward as best you can instead of angling straight at the floor. Lower yourself until your thigh (quads/hamstring part of the leg) is parallel to the floor. Then raise yourself back up. Common pitfalls with people are not going low enough and when squatting people tend to angle their upper body more and more forward towards the ground than what’s needed. Both happen because of a few reasons, the biggest typically is not enough leg strength yet. One way to begin squats is to put a chair behind you under where your butt lowers to, tap the chair with your butt and raise yourself back up. If you can master the basic squat, everything else comes after. There are dozens of variations of squats and multiple ways you can progressively overload them. Other bodyweight squat variations and progressions are: jump squats, sumo squats, hindu squats, pistol squats and many more. The Pistol Squat This is a squat you start on one leg, your other leg is pointed straight out in front of you parallel to the ground. You slowly lower yourself down with just the one leg then raise yourself back up. This is an advanced exercise and requires superior leg strength and balance. The next level of progression from just squats would be the assisted pistol squat, which is basically doing the pistol squat but holding onto a chair, TRX band or something else to lighten the load. Hypertrophy training Hypertrophy training is around 8 to 12 reps and that focuses on growing the muscle size. I know sometimes women don’t want to get that bulky look so they won’t do strength or hypertrophy training. But that’s not the case unless you really try hard to get bulky. Working out lower body will tone the legs. If you are worried about getting too big, I can promise you that won’t happen overnight — it takes months to years of heavy training. The same principle of progressive overload applies here. Power Training Power training involves fast and explosive movements such as plyometrics like jump squats or box jumps. This type of exercise taps more into the conditioning side as well because it gets your heart rate higher than strength or hypertrophy training. These exercises are great to do in between strengthening exercises to get increase fat burning. Conditioning Conditioning has a focus on keeping the heart rate high and can be included in workouts or act as stand alone workouts. Running, swimming, snow skiing, skating biking, sled pushes are great examples.. The goal is for cardiovascular endurance. You should also incorporate light conditioning — such as walking, light jog or elliptical — on non-strength days about one to two days a week. Lunges Lunges are great for hitting different leg muscles that the squat may have missed and to work them at varying angles. Bodyweight Forward Lunge Stand with your feet shoulder-width apart. Lift and move one leg forward far enough that your center of gravity is in the middle, not too far one way or the other, and your extended leg’s knee aligns with your foot. Then lower yourself down until your back leg’s knee comes a few inches from the ground and lift yourself back up, making sure not to round your back. Return back to the starting position. Repeat with the other leg. That’s one full repetition of a lunge. To make this more difficult, you can make it a jumping lunge. Where you have the same split leg stance, when you come up you jump in the air switching the position of your legs and lower yourself back down and repeat. If it’s too hard on your knees, then opt for a reverse lunge. Other bodyweight lunge variations are: rear lunge, jumping lunge, walking lunge and more. 3. Side Steps Performing exercises that move in a different plane of motion than normal activity causes the body to strengthen areas that may be underworked. An example of this is by side stepping or doing side lunges. This is great because it hits muscle groups on the lateral (outer) and medial (inner) sides of your body. Bodyweight Side Step Standing with feet shoulder-width apart, take one leg and move it out to the side. Keep your weight and center of gravity over your planted leg and lower yourself slightly as the leg moves out. Then move the extended leg back to starting position, all while keeping your center of gravity in place with knees bent. Keeping your center of gravity in one place and also your knees bent, move the opposite leg out to the side. Again, with your center of gravity over the planted leg. Your planted leg should be slightly bent, keeping constant tension on whichever leg is planted. The next progression to this is the side lunge. Other bodyweight side step/lunge variations are: resistance band side step/lunge, skaters, side lunge with hop and more. 4. Static/Holds When you hold yourself in place and have constant muscle tension without moving the joint that’s what is known as isometric exercises. Planks are great for strength and improve balance as well as building connective tissue such as ligaments and tendons. Benefits of Strong Legs 1. Posture Strong legs will help keep good posture and helps keep your back pain-free, reduce muscle imbalances, lower the chance of injury, and lessens tension on joints as well as helping to keep internal organs functioning properly. 2. Improved Stamina Having a better quality of life for day-to-day activities is another great benefit of staying physically fit and having strong legs. The more you workout your legs, develop cardiovascular endurance in them and strengthen them the easier day to day tasks such as walking, carrying groceries, climbing stairs, playing with kids will become and enjoy your relationships and find more joy in your life. 3. Reduce the Chance Of Injury Strengthening legs helps reduce the risk of having an injury. Injuries happen generally due to connective tissue, weaker muscles or imbalanced muscles didn’t hold their own resulting in damage to the body. 4. Strong Toned Legs Are Attractive Strong legs make you feel better about your appearance and build your confidence. In men, strong legs represent masculinity in men and powerful femininity in women. For both genders a proportional body is attractive! Home Workout for Legs: 30 Minute HIIT I put in plyometric (jumping) exercises but if they’re too much just regress it to the non-jumping version of that exercise. 1. Warm Up: 1 minute jumping jacks 1 minute knee-ups 12 squats 30 seconds mountain climbers 2. First AMRAP: 8 minutes 12 split squat hops 12 Hindu squats (squats on tiptoes) 12 reverse lunges 12 sumo hops 3. Rest for 2 minutes 4. Second AMRAP: 8 minutes 12 squat jumps 12 side lunge (6 per side) 12 reverse lunge to single leg jump (6 per side) 12 squats 5. Rest for 2 minutes 6. Third AMRAP: 8 minutes 12 squats 12 lunges (6 per side) 12 ice skaters 30 jumping jacks 7. Cool down: Stretch and catch breath

Recipe By Primal Kitchen Ingredients 4 Folios Cheese Wraps or keto-friendly tortillas 1 cup cabbage, shredded 1 cup shredded beef (see recipe below) 1/2 cup cherry tomatoes, sliced 2 tablespoons cilantro leaves 4 tablespoons cotija cheese Instructions Place cheese wraps on a large plate or cutting board. Add 1/4 cup shredded cabbage to each cheese wrap. Top with 1/4 cup shredded beef. Add an even amount of sliced cherry tomatoes, cilantro, and about 1 tablespoon of cotija cheese per cheese wrap. Plate two tacos per person, and enjoy! Tip: Allow the cooked shredded beef to cool a bit before loading into the cheese wraps (so the wraps remain sturdy). How to Make Keto Taco Seasoning Time: 5 minutes Servings: 1 (to season 2 1/2 pounds of shredded beef) Ingredients 1 teaspoon chili powder 1 teaspoon cumin 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1/2 teaspoon dried oregano 1/2 teaspoon dried cilantro 1/2 teaspoon paprika 1 teaspoon salt 1/2 teaspoon crushed red pepper flakes or black pepper Instructions Place all ingredients in a bowl and stir to combine. Use all of the keto taco seasoning to season the shredded beef for the tacos in this recipe. Make a double or triple batch of this taco seasoning and store any unused seasoning in an airtight glass container or mini mason jar with lid. How to Make Shredded Beef in an Instant Pot Total cook time: 1 hour, 50 minutes* *The cook time includes the time it takes for the Instant Pot to come to pressure, cook time in the Instant Pot, and natural pressure release time. Ingredients 1 tablespoon Primal Kitchen Avocado Oil 2 1/2-pound boneless chuck roast Keto Taco Seasoning (see recipe above) 1 cup beef bone broth 1/4 cup Primal Kitchen Spicy Ketchup Instructions Pour oil inside the Instant Pot and set it to sauté. When the oil is warm, place the chuck roast into the Instant Pot and sear on all sides until the outside of the meat is browned. Season the chuck roast with Keto Taco Seasoning. Pour the beef bone broth into a bowl or large liquid measuring cup with a pourable spout. Add the Spicy Ketchup to the bone broth, and whisk to combine. Pour the bone broth over the chuck roast in the Instant Pot. Place the lid on the Instant Pot and lock. The steam release knob should be set to "sealing." Cook on manual setting (high pressure) for 70 minutes. Allow the steam to release naturally (about 20 minutes). When the steam has finished releasing, take off the lid and remove the beef. Place the beef on a meat cutting board or in a large dish, and shred the meat with two forks. Set aside about 1 cup of the shredded beef to make four Keto Shredded Beef Tacos. Store the rest of the shredded beef with a few cups of the cooking liquid in an airtight container in the refrigerator for up to 4 days. You can also freeze the rest of the beef in a resealable bag for up to 2–3 months (label the outside of the bag with the contents and date). To Make Shredded Beef in a Slow Cooker: Use the same ingredients above. Heat the avocado oil in a large pot or skillet over medium-high heat. Sear the meat on all sides until browned. Place the chuck roast inside the slow cooker. Season with Keto Taco Seasoning, whisk the Spicy Ketchup into the beef bone broth, and pour the beef bone broth over the chuck roast. Close and seal the lid of the slow cooker. Cook on low for 8 hours. When beef is cooked, remove from the slow cooker and shred with two forks.

Coconut flour is an ideal keto flour because it is: low in carbs and high in fiber. inexpensive, as low carb flours go Certified Organic | Keto, Vegan & Non- GMO Protein Based Whole Foods | Pancakes, Waffles, Bread & Other Baked Goods $10.99 PREMIUM RAW, ORGANIC COCONUT FLOUR: Healthworks Unrefined Raw Organic Coconut Flour is Certified Organic. Our Coconut Flour is a soft flour that comes directly from the meat of pure organic coconut! With a subtle coconut flavor, making it great for either savory or sweet recipes. All natural, grain-free, paleo, keto, non-GMO and low-carb. HEALTHY ALTERNATIVE: A perfect substitute for recipes that call for wheat or grain flours. Healthworks Coconut Flour is great source for fiber, protein and low in carbohydrate, healthy fats found in other coconut products like coconut water and coconut sugar. MANY WONDERFUL AND DELICIOUS USES: Perfect for either savory or sweet recipes. Try with pancake, breads, cookies, muffins, cakes, waffles, and protein bars and many more. It's a great healthy choice for anyone's diet! Raw, Juicing, Vegan, Paleo, Keto, Clean Eating, Wellness, Active, Biohacking, Life Hacking, Yoga, Spiritual, Blending, Non-GMO, Plant Based. NATURAL ORIGIN: Our organic coconut flour is naturally dried and finely ground, hand selected from small sustainable farmers to provide a truly exquisite flour, make it a great plant-based alternative to conventional wheat flour.

By Bulletproof Fresh muddled strawberries, apple cider vinegar or lime juice, and a no-sugar sweetener provide a fresh, keto-friendly take on the margarita just in time for Cinco de Mayo. This low-carb margarita recipe uses clear tequila, which has no carbs and is naturally gluten-free. Muddling the strawberries with a no-sugar sweetener such as birch xylitol adds just the right amount of sweetness to the fresh berries and keeps your net carbs low — just 1 gram per drink. If you choose to use apple cider vinegar over fresh lime juice, your margarita will be a little more acidic than you’re probably used to — think strawberry shrub-like in taste. If you need convincing, read up on all health benefits of apple cider vinegar, including how it boosts ketosis. Drinking alcohol isn’t Bulletproof, but many of us do it – especially to celebrate good times with friends and family, like during holidays and festivities including Cinco de Mayo. If you choose to drink, this guide will help minimize your hangover. Keto margarita recipe provided byV eronica Culver, The Enchanted Cook INGREDIENTS: 3 ounces good quality clear tequila 2 ounces fresh organic lime juice (or organic apple cider vinegar) 1/4 cup sliced organic strawberries, divided 2 teaspoons birch xylitol, divided 4 ounces sparkling mineral water Ice Lime wedge and whole strawberry, for garnish INSTRUCTIONS: Gather two rocks glasses and place half of the strawberries plus 1 teaspoon of the xylitol in each glass. Muddle by gently pressing and mixing at the bottom of the glass using a cocktail muddler or you can use a fork and mash it. Add half of the tequila and half of the apple cider vinegar or lime juice to each glass and stir. Add ice to each and top off with sparkling mineral water. Optional: add a garnish of a lime wheel and strawberry. Serves: 2

Recipe By Bulletproof Recipe adapted from Chef Corso of MONTyBOCA These simple, yet flavorful cabbage dumpling wraps prove that lower carb still means maximum flavor This dish a breeze to throw together on a weeknight, but portable enough to bring on your next adventure — and you’ll love how easy it is to enjoy nourishing meals away from home. This recipe was developed by Chef Corso of MONTyBOCA, a community that shares fast, easy and trail-tested recipes made for the great outdoors. INGREDIENTS: 12 oz. precooked meatballs 2 oz. water 6 Tbsp. coconut aminos 2 Tbsp. sesame oil 2 Tbsp. Brain Octane MCT oil 1 1-inch piece fresh ginger, chopped, or ½ tsp. ground ginger ½ bunch green onion, sliced 1 red bell pepper, sliced 1 small savoy cabbage (green also works) INSTRUCTIONS: Turn on burner to high heat. Add meatballs and water to pot. Cook until meatballs are warm, about 3-5 minutes. Mix coconut aminos, sesame oil, Brain Octane MCT oil and ginger in a bowl. Set aside. Slice red pepper and green onion. Cut cabbage crosswise and separate leaves. When ready, spoon meatballs into cabbage wraps. Drizzle vinaigrette over wraps. Garnish with red pepper and green onion. Enjoy!

You've been warned. By Primal Kitchen Recipes This air Fried Guacamole marries the classic chips and guac combo into a handheld showstopper appetizer—no double dipping or browning-in-the-bowl guacamole concerns necessary. To keep things Primal/paleo, gluten- and grain-free, we used cassava flour and grain-free tortilla chips, and instead of deep frying, we used an AirFryer Toaster Oven Ingredients 4 avocados Juice from 1 lime 1 shallot, finely chopped 1/2 Tsp Salt 2 tablespoons fresh cilantro leaves, finely minced ½ cup Otto’s Cassava Flour ½ cup Primal Kitchen Avocado Oil 1 5-oz. bag Siete Grain-Free Tortilla chips (sea salt or lime flavor) Primal Kitchen Avocado Oil Spray Instructions In a small bowl, mash the avocados with the lime juice, shallot, salt and cilantro. Set aside. Scoop guacamole onto a parchment-lined cookie sheet and freeze 3 hours or until hardened. Whisk the cassava flour and Primal Kitchen Avocado Oil together to create a wet batter. Crush the tortilla chips. Spray AirFryer basket with Primal Kitchen Avocado Oil Spray Working quickly, dunk frozen guacamole bites into wet batter and then roll in crushed chips. Place in greased AirFryer basket and pop into AirFryer at 400 for 6–7 minutes. Let cool and enjoy!