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Create The right fats are vital for optimal health.  Healthy fats can be healing to the body but unhealthy fats can be extremely toxic. Nutritious fats provide the body anti inflammatory properties, energy and are key building blocks for various tissues. Bad fats can be highly inflammatory and are damaging which can lead to a series of health problems. Learning to distinguish which fats to choose and which unhealthy fats to avoid may be one of the most important dietary strategies you implement into your life. Beneficial Fats vs Toxic Fats There are numerous sources of healing fats but the toxic fats that are damaging to your health. Healthy fats can be found in many sources such as avocado oil, nuts and nut butters, coconut, coconut milk, and coconut oil, and olives and olive oil. Good Animal fats are found in grass-fed butter, ghee, and dairy, grass-fed meats, organic, pastured chicken and egg yolks. ​ Coconut Oil You should incorporate more Coconut oil into your diet. It is an amazing healing fat and has numerous health benefits. * Aids in digestion * Strengthens the immune system * Prevents and fights candida * Fights infections * Balances blood sugar levels * Nourishes the skin and hair * Improves bone health Grass Fed Butter * Contains CLS * Strengthens the immune system * Reduces Inflammation * Great Source of Vitamin D & K2 * Rich in Vitamin A which is good for the adrenals & thyroid * Nourishes the skin and hair * Improves bone health Be original, show off your recipes and tell your story.

Xanthan gum is 100% keto and is ideal for thickening your sauces, gravies, soups, or salad dressings. Xanthan Gum is perfect for a healthy ketogenic lifestyle. Xanthan gum is an excellent gluten-free binder and is commonly used in gluten-free bread and dough. It is great for keto baking because it holds ingredients together unlike many gluten free breads that end up like a pile of crumbs. It is the keto bakers best secret asset. With this zero carb baking miracle you can add some volume to your baked goods, You only need a tiny amount because a little bit goes a long way. Be sure yours is gluten-free and non GMO like ".It's Just" Xanthan Some Xanthan Gums are made from corn and wheat so make sure you buy the non-gluten versions. Some surprising health benefits of xanthan gum include: Balances blood sugar levels Improves cholesterol levels Aids in Weight loss. Cancer-fighting properties Helps with constipation Xanthan gum is also used to thicken up those protein shakes or smoothies. The possibilities are almost endless. #ketobakinginfo #xanthangumforketo

INGREDIENTS 1 fryer chicken, cut into pieces 2 Cups low fat buttermilk 3 Tbsp smoked paprika 3 Tbsp salt 1 Tbsp garlic powder 1 Cup BBF Naturally Refined Organic Coconut Oil, for frying 2 tsp cayenne pepper 1 Cup Almond flour DIRECTIONS 1. Place chicken in a large bowl and cover with buttermilk. Cover and refrigerate for 12-24 hours. 2. Over low heat, melt enough coconut oil in a large high-sided skillet. Oil should come 1/3 inch up the sides of the pan. When the oil liquefies, raise heat and heat the oil to 325°F, being careful not to let oil go over 325°F. 3. Drain chicken in a colander. Combine salt, paprika, garlic powder, and cayenne pepper and flour. Dredge chicken in flour mixture and shake off excess. 4. Place chicken skin-side down into the pan. Put thighs in the center, and breast and legs around the edge of the pan. The oil should come halfway up the pan. Cook chicken until golden brown on each side, approximately 10 to 12 minutes per side and the internal temperature reaches 180 degrees. (Be careful to monitor oil temperature every few minutes.) 5. Drain chicken on a wire rack over a sheet pan.

Gluten-Free Keto Vegetarian INGREDIENTS 1/2 Cup BBF Organic Coconut Flour 1 egg 2 Tbsp BBF Virgin Organic Coconut Oil 1 1/2 Cups shredded cheddar cheese Pinch salt DIRECTIONS 1. Pre-heat oven to 400°F. Line a cookie sheet with parchment paper. 2. Using a high power blender or food processor, blend all ingredients together until they are well combined. 3. Spread cracker batter onto cookie sheet. Place another piece of parchment paper on top of mixture and use a rolling pin to thinly spread batter. Gently pull off the parchment paper. 4. Bake crackers for 10 minutes. Take the crackers out of the oven and score them with a knife or pizza cutter. Return to oven and continue to bake until they are lightly brown and crisp, 5-10 minutes.

Gluten-Free Keto Vegetarian INGREDIENTS 3 cups fresh berries (the juicer the berries, the more saucy the end result will have) 1 zest of a lemon 1 egg, slightly beaten 1 tsp vanilla 1/2 cup butter, softened (or 1/2 cup coconut oil, melted & cooled) 2 Tbsp keto-friendly sweetener, divided 1/2 cup BBF Organic Coconut Flour 3/4 cup almond flour DIRECTIONS 1. Preheat oven to 375 degrees. 2. In a cast iron skillet or other baking dish, toss together the berries, lemon zest, 1 Tbsp sweetener. 3. In a large bowl, combine egg, softened butter, 1 Tbsp sweetener, and vanilla. Add in almond flour and coconut flour, mixing well to combine to form a dough. 4. Spread the topping evenly on top of the berry mixture. Pressing down lightly. 5. Bake for 20-25 minutes, until the edges are bubbling and the top of the crust is golden brown. 6. Serve warm. Enjoy! Gluten-Free Keto Vegetarian

Dairy Free Gluten-Free Keto Paleo Vegan Vegetarian INGREDIENTS 1 Cup packed flat leaf parsley 1 Cup packed cilantro 1/2 tsp red pepper flakes 3 garlic cloves 3 scallions 1/3 Cup BBF Avocado Oil 2 Tbsp BBF Coconut Vinegar 2 tsp lime juice 1/2 tsp salt 1/2 tsp black pepper DIRECTIONS 1. Place all the ingredients into a food processor or blender and blend until garlic and herbs breakdown into a sauce consistency.

Gluten-Free Keto INGREDIENTS 6 chicken thighs 1 cup BBF Avocado Oil Mayo with Chipotle Lime 1/2 cup fresh shredded parmesan cheese 1/4 cup green onion - cut 1/4 cup cilantro - cut 1 cup chicharron - pork cracklin salt & pepper DIRECTIONS 1. Preheat oven to 350 degrees. 2. In a small bowl, combine the chipotle mayo, cheese, green onions and cilantro. Stir to combine. 3. Place the chicken thighs on a baking sheet. Sprinkle with salt and pepper. 4. With a spoon spread the mayo mixture on top of each thigh. Making sure to cover the top of the thigh. 5. In a food Processor or high speed blender, Pulse the Chicharron until it resembles bread crumbs. 6. Sprinkle the Chicharron on top of the mayo mixture. 7. Bake chicken in oven for 25-30 mins. Till they reach an internal temperature of 165. 8. Enjoy the chicken while it is still warm.

I recommend carving out time in every day to do some yoga poses. You can start by merely incorporating simple poses 10 minutes into everyday. Here are a few of my favorites! Legs Up The Wall Adding 20 minutes of legs up the wall is a great prescription and is equivalent to about 2 hours of sleep. It builds up your immune system and aids in much needed circulation to the legs, especially if you are on your feet for long periods of time. You will love the waterfall effect as you feel the circulation running down your legs. Try it and let me know if you sleep better! Other benefits include: * Relief of lower back pain * Headache relief * Soothes swollen or cramped feet & legs * Stretches the hamstrings and lower back * Boosts energy * Improves digestion * Reduces stress and anxiety Legs-Up-The-Wall Pose may have the power to cure whatever ails you! Child's Pose I love the child's pose. It helps relax my shoulders and I usually get a much needed pop. I like to consider this pose like a humble prayer as I surrender all my cares to God. Child's Pose Has Been Known For: * Calms the mind * Improves digestion * Elongates the spine * Opens up the hips * Releases fatigue * Boosts blood circulation * Energizes and massages the organs This is a great beginner yoga pose and offers great relief of stress and is highly relaxing. Child's pose gives relief for back pain and relieves muscle tension around the spine. This pose helps to relax, stretch and flatten the tummy muscles. It also relives lower back tension. This pose should be practiced daily. Simply press your palms into the ground and bring your chest up while rolling your shoulders back, and begin to lift your chest up off the ground while keeping your hips firmly planted. Benefits of Cobra Pose Include: Tightens and firms the buttocks. Stimulates the abdominal organs. Helps relieve anxiety, stress and fatigue. Opens up the heart and lungs. Improves Kidney function Treats sciatica pain Helps to combat blood stagnation Improves symptoms caused from asthma.

Recipe By Way Better Foods Ingredients: INGREDIENTS 10 oz grilled chicken, chopped 1/3 cup celery, finely diced 2 green onion, chopped 2 Tbsp cilantro, stems removed & chopped 3 Tbsp BBF Avocado Mayo or Chipotle Avocado Oil Mayo juice of 1/2 a lime 1 medium hass avocado, diced salt & pepper to taste 9 butter or baby green lead lettuce DIRECTIONS 1. In a medium sized mixing bowl, combine chicken, celery, green onion and cilantro. 2. Add avocado oil mayo and lime and stir until well combined. 3. Gently mix in avocado. 4. Scoop into lettuce leaves and top with extra cilantro and smoked paprika, if desired. Try the Chipotle Version It's Great!

This chocolate mug cake is the perfect treat any time of the day. It's only 5 ingredients and made in a minute! Our friend Kat made this recipe and was kind enough to share, enjoy! Ingredients: 1 egg, whisked 1 tablespoon pumpkin, canned (or applesauce) 2 tablespoons cocoa powder 1/4 teaspoon baking soda 2 teaspoons Pourable Vanilla Syrup Toppings: Dairy-free ice cream, Pourable Chocolate Syrup Instructions: Whisk together all ingredients in a microwave-safe mug. Microwave for 1 minute or until top is set. Do not overcook or cake will be dry! Top with ice cream and chocolate sauce. Recipe created by: Kat Check out more of her delicious recipe here

Walking is such a privilege for those who can. I make it my habit to thank God everyday for the ability to walk along with having vision and hearing as well. I like walking on the beach. It facilitates grounding with the earth as gives back great reflexology and tones up the legs and body better. Walking is one of our best strategies for optimal health. Walking can be done anywhere and has minimum requirements yet a maximum impact on health. Plus, walking is a great way to shed excess weight. Benefits of Walking * Walking sheds excess weight * Improves bone health * Lowers risk of heart health * Lifts your mood * Great form of aerobic exercise * Enhances sexual health * Helps improve blood flow * Increases oxygen to the muscles * Lowers the risk of diabetes * Improves sleep * Reduces depression * Increases alertness * Tones your muscles * Adds years to your life * Improves the immune system * Reduce the bad cholesterol and increases the good cholesterol

There are so many great options for breakfast that fit into a ketogenic diet plan that you will likely never really run out of delicious, creative ideas to try. There’s no need to have carbs at breakfast when you can load up on healthy fats and proteins to start your day off on the right foot. When you force your body to go into ketosis, you are burning fat to fuel your activity, rather than carbohydrates. If you’re like many health-conscious dieters, you may have tried diet plans that are low in carbohydrates in order to do that. The struggle for many following a ketogenic diet however, is that there don’t immediately seem to be a lot of delicious non carb options at breakfast time. But, a ketogenic breakfast can be easy to put together once you learn how to get a little creative. Eggs Are A Super Keto Breakfast Choice! Eggs are high in protein, so incorporate them into your ketogenic diet plan. If you think you could get bored with eggs, you can learn new recipes to incorporate to give you a variety since there are so many different ways that eggs can be prepared, Whether they are poached, boiled, fried, scrambled, or prepared in a delicious omelet with mushrooms and spinach, eggs are a great choice for a healthy, low-carb start to your day. Eggs fit into the keto diet quite nicely! Other Breakfast Ideas If you can't eat eggs or don't like them, you’ll be surprised to learn that there are numerous protein options for a keto breakfast. You may want to try prosciutto-wrapped asparagus or smoked salmon (aka lox) is a great option for a keto breakfast and is delicious paired with spinach or kale, tomatoes, and a low-carb mayonnaise and doesn’t take much effort to prepare. Smoothies For Keto STRAWBERRY AVOCADO KETO SMOOTHIE 1/2 lb Frozen Strawberries 1 Cup Almond Milk 1 Large Avocado 1/4 Cup Allulose Sweetener (or powdered sugar substitute) Puree all ingredients in a blender until smooth. Adjust sweetener to taste as needed. Green Smoothie Bowl 1/2 scoop vanilla Perfect Keto Collagen 1/2 scoop Perfect Keto MCT Oil Powder 1 1/2 cup Spinach 1 medium Avocado 3/4 cup Almond Milk 3 Tbsp Monk Fruit - Erythritol (or sweetener of your choice) 1/3 Cup Ice Cubes 1/2 lemon squeezed Toppings 1 Tbsp Coconut flakes 1 tsp Chia seeds 1 tsp Hemp seeds 1/4 Cup Raspberries, blackberries or blueberries (optional) Get Inspired Create your own and experiment! Add your own versions of this recipe to our blog. Good luck!