When it comes to dinner, I’ve been around long enough to know that the kids don’t like what the grown-ups love. And the grown-ups don’t love what the kids like. My tweens push collard greens around their plates at the same rate I snub bowls of orange mac and cheese. Finding a happy medium can be hard, and eating pizza every night is totally off the table.

So, what’s a loving, doting parent to do? Well, the first thing is: you keep feeding your kids. Whatever you want them to eat, you feed it to them. Even if it’s collard greens. Even if they don’t like them at first. Or at second. Or for the first half of their little lives. You just introduce and re-introduce really good eats over and over again. And eventually, they start to come around. Really, they do. Even those toddlers who have eaten nothing but yogurt for four months straight. (Yes, that happened once at our house many years back. That toddler is now an aspiring teen gourmet. It really does get better.)

The second thing you do: Find a few recipes that everyone absolutely loves. When you mix in a few kid-favorites that parents adore, too, you’re teaching those tots that dinner isn’t always a struggle. Don’t take them out for burgers whenever they want. Do find some killer family-style favorite eats, and eat them! Everyone will eat. Everyone will win. Even you will be happy.

Where to start? This recipe right here. We literally have never met anyone that didn’t go crazy over the heaping piles of homemade Crock-Pot Chicken Taquitos served for dinner. This recipe is perfect for kids. It’s perfect for parents. It’s awesome for parties. And it’s really, really easy to make, using only 5 ingredients.


To make this recipe, grab your slow cooker in the morning, and fill it with chicken, cream cheese, and taco seasoning. Add a little water to keep it all moist, then cover and cook throughout the day.

Once baked, these taquitos are ready to serve! We love setting out a bowl of salsa, but blending up a little ranch dressing with cilantro is crazy yum, too. No matter how you serve it, we have a sneaking suspicion everyone who eats at your house tonight is going to be smiling from ear to ear.

Crock-Pot Chicken Taquitos

Makes: 4 servings

Prep Time: 5 minutes

Total Time: 8 hours and 35 minutes


  • 2 uncooked chicken breasts
  • 1 packet taco seasoning
  • 6 ounces cream cheese, cubes
  • 1/4 cup water
  • 1 1/2 cups shredded cheddar cheese
  • 8 taco-sized flour tortillas


  1. Place chicken breasts in a 2-3 quart slow cooker. Sprinkle with taco seasoning, add cream cheese cubes, and water. Cover and cook for 6-8 hours on low, or for 4-6 hours on high.
  2. Unplug the Crock-Pot. With two forks, shred the chicken in the Crock-Pot, add cheddar cheese, and stir to evenly coat the chicken.
  3. Preheat oven to 400 F. Then spoon shredded chicken into the center of the flour tortillas. Roll tightly. (This step is so easy, even kids can help.) Then place on a parchment-lined baking sheet. Spray generously with olive oil spray.
  4. Cook in preheated oven for 8-12 minutes, or until tortillas are crisp. Serve with salsa or cilantro-ranch for dipping.

How To Eat Salad Every Day And Like It!

“How To Eat Salad Every Day And Like It!” could also be called “My FAVORITE Salads {a.k.a. the Fritos Every Day Diet}.” Many of you have commented on my daily salads that I share on Snapchat and Instagram, and you asked for a post sharing tips for making the daily salad happen.

Today I’m sharing all of my favorite salad toppings, fillings, and more in one giant blog post. I promise you now, that if you give it a try, this just might rock your salad eating world. For the fun of it, I made you a video to show how I do this. Check it out!

While I’d like to say that I’ve always been a fan of salad, that hasn’t always been true. I’ve always tried to love eating salad, but unless I went to the trouble of making a really great salad (something that often felt like a whole lot of effort in the past), it was hard to get excited about eating a salad most days.

That all changed when I topped my salad with a handful of Fritos for the first time. I know, that sounds completely ridiculous, but I’m telling you now that Fritos are a salad game changer. Not only does that simple corn chip add great salty flavor and crunch to any salad, the Frito fits perfectly on a fork, it is bite-size, and it’s a fun way to tell all the greens that there is more to the salad life than just vegetables.

Still not convinced? I can’t even tell you how many people have snapped me pictures of their salads with Fritos on top while laughing and telling me that I’m to blame for their new found love of salads + Fritos. I swear that there really is no better way to top a salad.

There are countless ways to make a killer salad completely your own, so I’m sharing some of my favorites today. The key for me is to prep all the greens and the vegetables for the salads about once a week; I typically do this on Sunday. It takes me about 30-45 minutes, but in the end, I have lunches made for the week and that keeps my healthy eating on track without having to fuss with it during the week.

I use 6 large containers that I line with a paper towel. The paper towel absorbs moisture and as a result, the greens and other vegetables will stay fresh longer. (I use these containers and these containers to store the prepped salads.)


 (any combination of the below ingredients will keep nicely for several days in the refrigerator)

chopped greens: typically a mix of romaine, spring mix, spinach, arugula, or butter lettuce (rarely all of them, just whichever ones I have on hand at the time)

tomatoes: sliced or chopped

cucumber: sliced or chopped (I often remove the seeds, but it isn’t required)

corn: canned, frozen, or fresh

bell peppers: sliced thin or chopped small

red onions: sliced thin

green onions: sliced thin

The proteins can be made just for the salads or simply be saved as leftovers from dinners through the week. Anytime we grill steak or chicken I thinly slice the leftovers and save them for my salads. I like to cook a couple pounds of ground beef or ground turkey seasoned generously with Mexican seasoning mix (store-bought taco seasoning works great too) and then portion it into 1/2 cup servings and freeze it to use as needed. Anytime I make pulled pork, I portion the leftover pork into individual containers and freeze them to be reheated for salads.


ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning

taco meat: with black beans and corn

pulled pork or carnitas: shredded and chopped bite-size

cooked or roasted chicken: shredded or diced

ham: diced

hard boiled eggs: chopped

canned tuna fish: drained well

cooked shrimp or fish

beans: black, kidney, or pinto beans


cheese: shredded, diced, or crumbled

avocado: sliced or diced

fruits: diced apples or pears, orange slices, fresh berries

plenty of crunch: croutons, tortilla chips, or my personal favorite Fritos

fresh lime

salt and pepper

salad dressing of your choice: Italian, Poppyseed, White Balsamic Vinaigrette, and the absolute BEST Homemade Ranch Dressing are a few of our favorites.


Warm the protein and chop it bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice, although Fritos are never optional. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favorite salad dressing.




chopped greens: typically a mix of romaine, spring mix, spinach, arugula, or butter lettuce (rarely all of them, just whichever ones I have on hand at the time)
tomatoes: sliced or chopped
cucumber: sliced or chopped (I often remove the seeds, but it isn’t required)
corn: canned, frozen, or fresh
bell peppers: sliced thin or chopped small
red onions: sliced thin
green onions: sliced thin


ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning
taco meat with black beans and corn
pulled pork or carnitas: shredded and chopped bite-size
cooked or roasted chicken: shredded or diced
ham: diced
hard boiled eggs: chopped
canned tuna fish: drained well
cooked shrimp or fish
beans: black, kidney, or pinto beans


cheese: shredded, diced, or crumbled
avocado: sliced or diced
fruits: diced apples or pears, orange slices, fresh berries
plenty of crunch: croutons, tortilla chips, or my personal favorite Fritos
fresh lime
salt and pepper
salad dressing of your choice: Italian, Poppyseed, White Balsamic Vinaigrette, and the absolute BEST Homemade Ranch Dressing are a few of our favorites.


Prep the vegetables and place in serving size containers. (I use these containers and these containers to store prepped salads. Add a paper towel to each box to help the produce last longer. Place in the refrigerator until ready to eat.


Warm the protein of your choice and chop bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favorite salad dressing. Enjoy!


Try topping your salads with these combinations:

Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper

Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing

Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing

Tuna fish, strawberries, avocado, lime, salt, and pepper

Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing

Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, pepper

* don’t forget to add plenty of crunch to each salad!

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Pinterest. Thank you! <3



Filled with greens, beans and carbohydrates all-in-one pot spinach rice recipe. It is healthy and full of proteins, fibers and vitamins.


How easy are one pot meals to prepare. Dump all the ingredients in, put the timer on and the dish is ready to enjoy. And, it’s less messy too! This spinach rice recipe is also a one pot meal. It hardly take 10 min. for initial prep and 15-20 min. for actual cooking. It is our favorite option for times when we are tired or when we don’t have time for cooking.


This spinach rice recipe is an all in one dish. Greens and beans along with carbohydrates turns this into a perfect meal. If you are vegan or vegetarian, replace chicken stock with vegetable stock (or water) for cooking this recipe.



This spinach rice recipe is full of nutrition because it contains:

  • fresh spinach which is rich in vitamin A and C
  • beans that increases protein and fiber content
  • no saturated fat

One Pot Spinach Rice


Healthy spinach rice loaded with proteins, fibers and vitamins. It is a one pot meal that takes about 30 min to prepare. Ideal for busy times.

 Course Dinner, One pot
 Prep Time 10 minutes
 Cook Time 20 minutes
 Total Time 30 minutes
 Servings 3
 Calories 350 kcal
 Author Watch What U Eat


  • 1 cup white rice (rinsed and drained)
  • 2-3 cups fresh baby spinach
  • 2 Tomatoes diced
  • 1 medium onion diced
  • 2-3 cloves garlic minced
  • 1 cup Pinto beans canned (rinsed and drained)
  • 2 cup low sodium chicken stock (or vegetable stock or water if vegan)
  • 1 1/2 tsp curry powder
  • 1 tsp avocado oil or other cooking oil
  • salt and pepper


  1. Heat oil in a large skillet on medium heat. Add garlic and saute until fragrant for about 30 sec
  2. Add onion and saute until translucent. Then add diced tomatoes and cook them until they soften for about 3-4 mins

  3. Add spinach, beans, rice and cook for a couple of minutes. Now add water, chicken stock or vegetable stock (if vegan) and bring the mixture to a boil
  4. Season with curry powder, salt and pepper. Adjust salt and pepper according to taste
  5. Simmer the rice mixture for 18-20 min (or until rice is tender) on low heat with lid on
  6. Turn off the heat and serve warm to enjoy this nutritious spinach rice



In this Cabbage & Noodles recipe, simple pantry ingredients create a comforting dish in just minutes.  Tender sweet cabbage, fluffy egg noodles and deliciously browned sausage are tossed with butter, salt & pepper.  A perfectly comforting meal that your whole family will love!


When I was a kid, I loved veggies and now that I’m older, I love them even more.  Right near the top of my list is cabbage!

Not only does it taste great either raw or cooked, it’s so good for you!  Typically we use it in cabbage rolls or cabbage roll soup but of course it’s great in a nice crunchy coleslaw too!

Cabbage and Noodles (aka Haluskie) is an old Polish dish and it’s one of my favorites!  Different areas have slightly different versions, Slovak Halusky is more of a potato dumpling while other areas enjoy it as cabbage and noodles.

Regardless of what you call this dish, it’s the perfect way to enjoy the sweet flavors of cabbage and a great way to get a meal on the table on a busy weeknight!


Don’t let the simplicity of this recipe deter you from giving it a try, ingredients don’t have to be fancy to taste amazing!

When seasoning this dish, be generous  with the salt & pepper, it makes this extra good!  I typically use egg noodles in this dish, I love the light fluffy texture and you can use any type of sausage. If you don’t like sausage, feel free to crisp up some bacon (and sub in some of the bacon grease in place of the butter) or skip the meat altogether.


Tender sweet cabbage, fluffy egg noodles and deliciously browned sausage are tossed with butter, salt & pepper.  A perfectly comforting meal that your whole family will love!


  • 12 oz kielbasa or sausage , sliced
  • 2 tablespoons olive oil , divided
  • 1/4 cup salted butter
  • 1 large onion , diced
  • 1/2 head cabbage , chopped (approx. 6-7 cups)
  • 1 clove garlic , minced
  • 2/3 cup frozen peas
  • 8 oz uncooked egg noodles
  • salt and fresh ground black pepper to taste


  1. Cook noodles according to package directions, drain and set aside.
  2. In a large saucepan, heat 1 tablespoon olive oil. Cook sausage until lightly browned.
  3. Add remaining olive oil, butter and onion. Cook until softened, about 5 minutes.
  4. Add cabbage and garlic. Cook until tender (10-15 minutes). Stir in peas, noodles and salt & pepper. Cook 2-3 minutes or until heated through.


Yield: 4-6 servings, Serving Size:

  • Amount Per Serving:
  • Calories: 415 Calories

(Nutriton information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Cinnamon Apple Chips

Cinnamon Apple Chips, made with a few simple ingredients like McIntosh apples, cinnamon and sugar are a healthy snack your whole family will love.

Don’t these Cinnamon Apple Chips look gorgeous?! Every once in a while I take a photo that I’m really proud of and this is one of them. It just pops from the screen yelling “Eat Me!”.  Isn’t that, after all, what a food blog should do? Entice you to try to make all of these wonderful recipes at home yourself.

My family and I love to go apple picking at our local orchard in the Fall. It’s a fun day out where we pick our apples, get mums for the yard, snack on cider doughnuts and kettle corn and finally seek out the perfect pumpkin to carve later in the month. I love sampling the different varieties of apples, but I tend to pick McIntosh or Honeycrisp because they are always naturally sweet and great for eating and baking.

I recently purchased a bag of McIntosh apples at my local farmers market because I wanted to experiment with homemade apple chips and we haven’t ventured out yet to pick them ourselves. I don’t know why it took me this long to do so, because this is probably the EASIEST recipe you can make. All you have to do is core the apples, slice them into circles, toss with cinnamon and sugar; then bake.

The only caveat is that it has to cook for a few hours in order to allow the apples to dehydrate in the oven. Let me tell you, these Cinnamon Apple Chips were totally worth the wait!

My youngest daughter had a friend over and they devoured them in no time flat. I did tell her to leave some for her father to try, but he only got 3 chips so I guess I’ll have to make these again very soon.

These apple chips are a delicious, healthy snack that is naturally gluten-free and you don’t have to worry about your kids overindulging.


Cinnamon Apple Chips
Prep Time
15 mins
Cook Time
2 hrs 30 mins
Total Time
2 hrs 45 mins

Cinnamon Apple Chips, made with a few simple ingredients like McIntosh apples, cinnamon and sugar are a healthy snack your whole family will love.

Course: Dessert, Snack
Calories88 kcal
AuthorCarrie’s Experimental Kitchen
  • 4 Apples, cored and sliced 1/8” thick (I used McIntosh)
  • 1-2 tsp . Ground Cinnamon
  • 1-2 tsp . Granulated Sugar, if needed
  • Cooking Spray
  1. Preheat oven to 200 degrees fahrenheit.
  2. Add the sliced apples to a large bowl; then coat the apples with the cinnamon and/or sugar.
  3. Spray a baking sheet with cooking spray and line the apples flat on the pan. You may need to use two pans so that they are not overlapping.
  4. Bake 2-3 hours until the chips are dry yet still soft. Allow to cool completely before placing them in an air tight container for up to 4 days (if they last that long!).


When it comes to losing weight and being healthier overall, increasing your metabolism plays a big part. A faster metabolism helps you with digestion, and helps burn off fat and pounds, even while you’re sleeping. Conversely, a slow metabolism can thwart your dieting and weight loss efforts and leave you in a state of frustration, feeling like you’re genetically programmed to be heavy. Here are foods that have been shown to help give your metabolism a boost and get you on your way to a fitter you.

The best foods to boost your metabolism.


You don’t want to go too big on the almonds, because their fat content can undo any boost they have to your metabolism, but research suggests that almonds and other tree nuts can help you out due to the essential fatty acids they contain. The good thing is they taste great, so you can use them as a snack to hold you over until your next meal, or you can chop them up and use them to top a main or side dish. Green beans are one vegetable that lends itself well to slivered almonds. And if you want to liven things up you can get similar benefits from other nuts like walnuts or cashews.


Some claim that asparagus is a negative calorie food, requiring more calories to chew and digest it than it contains. While this may or may not be the case, it’s clear that its caloric load is low, while it nutrient load is high. It makes a great food for dieting because of its unique and delicious taste. It’s a great side sitting next to a lean meat. Get the organic kind if available, as this will help keep it a very healthy vegetable to assist you in your efforts.



Beans are often suggested for those wanting to lose weight because their nutrient makeup is such that they have a very positive effect on your metabolism. While they may be colloquially known as the musical fruit, they are definitely worth exploring if you don’t currently include them in your regular diet. They make a great side dish for most lunches and dinners, and they can easily be added to soups and chili to make them more robust and flavorful. In the Slow Carb Diet featured in The Four Hour Body, beans are front and center for their slow-burning properties.
cruciferous vegetables

Cruciferous Vegetables

The B Vitamins that are contained in foods like Cabbage, Brussels Sprouts, Broccoli, Cauliflower, and others has a healthy effect on your metabolism and can really start to turn things around if you previously didn’t give much care or attention to the matter. These aren’t the easiest veggies to increase your intake of, but if you look for recipes that contain them they’ll usually include them with other ingredients that make them taste better than eating them straight.


Celery is one of those quintessential diet foods that you see people unhappily gnawing on in lieu of ice cream and hamburgers. But aside from the stereotype, there is something to be said for eating celery if you want to turn over a new leaf and get your metabolism going. It’s thought of as a thermogenic food, and also has high levels of calcium to boot. Try dipping them in organic peanut butter so that you can get some good fats along with this time-tested metabolism booster.
coconut oil

Coconut Oil

For a long time coconut oil was not suggested as a good oil to use because of its high fat content. Now we know more about good fats vs. bad fats and it’s become clear that there are plenty of benefits to consuming coconut oil, including the positive results on the metabolism. The only thing is that you can’t rely on just this for your efforts, as it only provides a minimal boost, and it doesn’t last indefinitely.


Whether or not you want to start drinking coffee to speed up your metabolism is up to you. It’s often mentioned as a food that can help you burn calories, but at the same time it takes its toll on the liver, and you should drink 3 extra cups of water for every cup of coffee you have in order to help your liver flush out the caffeine and stay hydrated. You’ll also have to take care not to add a bunch of sugar and cream, or go with a specialty coffee that will have way too many calories and carbs.


You might not look at cucumbers the same way the next time you see them in a your salad. There are plenty of reasons why they play nicely into your metabolism-boosting strategy. They’re packed with water, so they help to hydrate your body, plus they have plenty of vitamins, nutrients, and fiber, all with very low caloric levels. You can try adding them to more than just salads. Cucumber slices or sticks can make a nice side dish to a sandwich or wrap, and can be combined with other vegetables in a healthy mix.
easy to find fruits

Easy-to-Find Fruits

Maybe you heard the debates going on about exotic fruits like the acai berry, or noni fruit. But you don’t have to get exotic in order to find fruits that will serve as a boost to your metabolism. You can find items like Strawberries, Raspberries, Pears, Peaches, Apples, Oranges, and Grapefruit at your local supermarket. Opt for organic whenever possible, and realize that it’s a matter of tipping the balance so you’re eating more of these foods than you are foods that can slow your metabolism down.


The best way to start getting more ginger is to use it when cooking other foods. It’s not like you can sit around eating a bunch of ginger root. But it does add a good amount of flavor, and has been shown to have metabolism-increasing properties. Dr. Oz recommends tossing into your next stir fry, and if you use skinless boneless chicken breast, spices, and veggies like celery and carrots you’ll soon have a calorie burning meal that will hold you over for hours.
green tea

Green Tea

Green tea has plenty of health benefits, and shows up as a superfood on many lists of the healthiest things you can put in your body. If you’re looking for increased metabolism production you might be surprised to learn that the EGCG in green tea is often used by diet pill manufacturers for this very reason. Rather than mess around with the risk and expense of weight loss pills, it’s better to go with the natural source and increase your intake of green tea. If hot tea isn’t your thing, brew a pot and let it cool or pour it over ice.
lean meats

Lean Meats

Lean meats should be combined with exercise to help you develop leaner muscles which in turn leads to an increase in your metabolism. They should have a good amount of protein to them, with fewer calories and fat than their non-lean counterparts. Examples of quality protein you can add to your diet in order to help strengthen your muscles are chicken breast, turkey breast, When making a meal that’s great for your body take some vegetables found on this page, as well as the spices listed below, use the on these lean meats and you’ll be on your way.


Adding a lemon wedge or slice to your water does more than just make it taste better, it also helps to cleanse the digestive tract. You don’t have to go on any zany Lemonade Diet or take extreme measures, and it’s best not to rely on lemons or any other of these foods to have a huge effect on your metabolism. But they can all work in tandem with each other, and with an increase in the amount of exercise you get each day, and you’ll see the positive effects soon enough.


Popular melons like Honeydew and Cantaloupe not only taste great, but are also low in calories and have been featured in countless diet books and programs. The cantaloupe especially has been thought to be a good that contains fewer calories than it takes to eat it, meaning that you’re actually losing weight by consuming it. It’s never been proven, but these are still great foods to add to your diet, and they can be found year round in the produce department.


Oatmeal is a good start to the day for most people. Compared to other breakfast options it has plenty more fiber, and as your body works to break it down and pass it through it revs itself up and burns off more calories. It’s also been shown to lower your cholesterol, so there’s plenty of reason to eat it. Just be sure you don’t have a gluten allergy or gluten sensitivity, or you won’t be able to get the same sort of benefits that others get from consuming it.


There are plenty of spices out there that have been shown to be able to charge up your metabolism. Up for your consideration are Curry, Black Pepper, Mustard, Cayenne Pepper, and Cinnamon. You don’t have to eat spoonfuls of these spices directly, but don’t be shy with them, as they can help to add flavor to otherwise bland foods. If you spot other foods on this list that you don’t fancy eating, try spicing them up with the above spices and you’ll be serving up a one-two punch to a sluggish metabolism.


Spinach puts up some respectable numbers in the B Vitamin department, which leads to a more productive metabolism. And aside from the direct relation, it’s also good for muscle function. If you’re strength training, spinach will help your muscles recover, and this will lead to a faster metabolism because you’ll end up with better muscle mass which directly leads to burning up more calories, even when you’re asleep.


Keep all of your organs happy and functioning the way they should be making sure you get enough water each day. Your metabolism won’t be at its best when your body is yearning for hydration. Any drink other than water helps to dehydrate the body, so it’s really easy to get into a dehydrated state, and harder than you might think to get properly hydrated. Start off slowly, but introducing one new glass of water in phases and see how your body responds.

Keep in mind that it’s not necessary to switch your diet to only these foods or do anything extreme. Just try to get more of them into your daily menu than you currently do and you should start to see the results of your efforts. Revving up your metabolism is not something that happens overnight, so don’t look for a quantum leap. Your body needs time to adjust to your new way of eating. But if you’re consistent it will get the hint and start paying dividends.

How to Break a Weight Loss Stall on the Ketogenic Diet

Halleluja! Friends! I have figured out How to Break a Weight Loss Stall on the Ketogenic Diet!! But first, I feel the need to explain a few things…

First, no one really understands why we start to stall on the keto diet. Keep in mind that I am not a doctor. I am only sharing the experience I have and what works for me. I would highly suggest finding a doctor that believes in a low carb diet or Ketogenic diet before you begin.

Even though I feel amazing, I’ve noticed a stall in my weight loss. I feel the need to say the Keto diet has cleared a brain fog that I didn’t even really notice was there. It has also made me feel less bloated, less gassy and my energy is through the roof! That alone is probably one of the reasons I continue with this way of eating. The end result is a bonus when it’s a weight loss. But what about the people who are doing this for weight loss as a primary goal? It just means that all the other benefits are the after thought. The Keto Diet has so many benefits and I’m learning more and more each day.


I myself started to notice a weight loss stall. I figured it was probably my age because the older we are the harder (or slower) it is to lose weight.

I went to a Ketogenic Diet conference here in Austin Texas called KetoCon. I’ve met so many people and many have different success stories and different approaches to the Keto Diet. It’s no wonder there aren’t any clear rules that everyone must follow. It all depends on the Macros you calculate for your own body. The diet rules are pretty much the same but the intake can vary. Some people are extremely strict, while others tend to vary the diet based on their lifestyle. I think the biggest take away for me was the fact that we are all different and if you find something that works for you, go for it! It’s all about how you feel and you are the only one that knows yourself best.

At the conference, I spoke with many people who have been doing the Keto diet for 2 to 3 years! I asked just about every person to break down what a day of eating on Keto looks like for them. You know what I noticed? I noticed that most people eat a meat with fat and very little veggies for every single meal.

The next thing I noticed was that most said they only eat 1 or 2 times a day at most. People who have been doing the Keto diet will understand this because you are the ones that know you become less hungry.

My way of thinking about this diet was a bit different at the time. Growing up it was a habit in our home to have meat, veggies, starch, and bread as a typical meal. On the Keto Diet, I tend to think meat and veggies but veggies topped with butter.

I am a visual learner. So you can imagine my surprise when I watched Todd White’s presentation on eating Keto while traveling. I couldn’t believe how easy he made it seem. He doesn’t worry at all about eating out and staying in Ketosis. So, how does he do it? How does he make it seem so easy?  Here are a few of those photos he showed us (he gave me permission to share these photos with you).


One thing he said was every meal has fat.  Every. Single. Meal.  He specifically stated that each meal used a healthy source of fat from examples like Butter, Animal Fat, Avocado, Olive Oil etc…  If he planned to dine at a restaurant that didn’t have a high quality healthy fat source, he would bring his own!  Yup!  He stated he would bring small containers of olive oil.  He also said that most restaurants carry real butter.  You just have to ask for it.

Notice there are veggies but not on every plate?  The first priority is fat and protein!  I talk to others who don’t even eat vegetables.  At all.  None!  While all the time, I am still thinking of vegetables as a priority on my plate.

I spoke to a few body builders and power lifters who do the Keto diet too!  You wanna know what a day on Keto looks like for them?  It’s the same!  Although, I see lots of the athlete’s post photos of ground beef and butter!

I decided to do a test with this new way of thinking.  Little or no veggies and really up my fat intake.  Way more than I was consuming.  Why was this so scary to me?  Why?  Because for many years we have been told fat is so bad for you.  I don’t even think we realize that is still engrained in our brains!  It was mine.

Ground Beef and Butter Test

My test was ground beef and butter for a few days in a row.  I always spiced up the ground beef with a small amount of onion or garlic or both. (that’s a few carbs too)  I cooked the ground beef first.  Then I would serve myself about a cup of ground beef in a bowl and top it with about 3 tablespoons of butter.  I love the salted KerryGold butter myself but any real butter will do.   Man, ground beef, and butter together are delicious!  Seriously, it’s good!  Crazy good.  I ate just enough to fill me up.  It’s filling and it lasts a long time before I am hungry again.  My ground beef meal was swimming in butter.  Here’s what it looked like:


Keep in mind, I am fat adapted and I’ve been doing the Keto Diet 7 months now.

The first day I was down a whole pound in one day!  I was trending at a 1/2 a pound weight loss a week!  I was ecstatic to lose a whole pound overnight!  WOW!

Update:  A reader asked if having a cup of ground beef a day would put me over my protein amount when tracking my macros.  The answer was no.  I decided to capture my macro numbers in screenshot and share them here with you.  Yesterday, I had my 2 cups coffee (with butter and cream) in the morning, ground beef with butter for lunch and dinner.  Then I ate about 4 crunchy pork rinds.  I drank plenty of water and took my supplements.  I am down another 1.5 pounds today!  This is what my tracking looks like.


How to Break a Weight Loss Stall on the Ketogenic Diet Cronometer tracking example

Ck out Our Latest Mayo Clinic’s Weight Loss Program Free Trial for 1 Week Just Click the Image Below for More Details :

The next day I lost another pound overnight!  NO WAY!  I broke my weight loss stall!  Before this test, I lost only 1/2 pound a week and some weeks none at all.  I say only but that’s still pretty darn good since I still need to lose more weight.   I mention this because it’s easy to look at the huge success of other peoples weight loss and compare it to your own.  We (me too) really need to stop doing this because, again, everyone’s body is different.

I still consumed my morning coffee with butter of course.  Then I basically ate two meals a day that consisted of ground beef and butter.  Talk about easy meals.


Test Summary and Final Thoughts

Here’s what I think…  if I ever stall again, I will do ground beef and butter for a couple of days.  If you find yourself in a weight loss stall on the Ketogenic diet, you might try something similar.  I personally believe the substitute sugars, even Keto approved ones, might cause you to stall at some point.  I also think dairy may have stalled me a bit too.  Gosh, I love cheese.

I suggest you do different tests of your own.  This is the only way you will figure out what is making you stall in your weight loss efforts.

I never once felt as though I was deprived when I ate ground beef with butter.  Not once.  I also only ate twice in a day. I had coffee with butter in the morning (2 cups), and lunch and dinner were both ground beef with butter.  Now when I look at my diet, I see more fat intake with moderate protein.  When you think about your diet, what do you see?



This is what my breakfast looks like on a daily basis now!  Bacon, Eggs, Avocado, and lots of butter!


Keto Supplements

Don’t forget to take your supplements!  Magnesium, Potassium and make sure to up your salt intake too!  I heard this advice over and over again from all the Keto experts at KetoCon too.



These Veggie Nuggets hit that trifeca of kid-friendliness. Because sometimes veggies can be a hard sell with the younger set. I’m not a fan of “hiding” veggies in other foods as the sole way of serving them–I think fresh veggies should be fixtures on the table too. But I AM a fan of trying all kinds of spins on preparing them.

These Veggie Nuggets would be fun for snacks or meals or tucked into lunch boxes. You can serve them either warm or cold, with some ketchup or honey-mustard sauce on the side for dipping.

 I’ll be honest: These nuggets were a bit polarizing in my household. I could eat them all the day long (and I prefer them cold). My younger son says they’re too spicy (leave out the black pepper if your kids are spice-averse too). His friend, who was over to play when I was making them, loved them so much I sent some home with him.

Moral of the story: You won’t know until you try. If you make a batch of these, I hope you’ll let me know how YOUR kids like them!

If you’d like to feel less frustrated with your picky eaters, sign up for my FREE 6-week program called the Picky Eater Problem Solver Series. Each week, you’ll get a new strategy delivered to your inbox, plus recipes and resources.

Veggie Nuggets

 Calories 140 kcal
 Author Adapted from Red Round or Green


  • 1 cup shredded carrots
  • 3 cups broccoli florets
  • 1 garlic clove
  • 2 eggs
  • 1 1/4 cups seasoned breadcrumbs divided
  • 3/4 cup shredded cheddar cheese
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon black pepper
  • 1 tablespoon canola oil


  1. Shred carrots (I use my food processor’s shredding attachment).
  2. Steam broccoli in the microwave for two minutes or until tender.
  3. Place shredded carrots, steamed broccoli, garlic, eggs, 1 cup of the breadcrumbs, cheese, onion powder, and black pepper in food processor and pulse for 15 seconds or until well combined. Mixture should form easily into a ball. If it’s too crumbly, add water one teaspoon at a time until you achieve the desired consistency.
  4. Form mixture into balls, about a tablespoon each (I use a cookie scoop). You should get about 25 nuggets. Flatten slightly into round discs about 1/2-inch thick.
  5. Place remaining 1/4 cup breadcrumbs in a shallow dish. Coat each veggie nuggets with breadcrumbs.
  6. Heat oil in a skillet on medium high heat until it sizzles when sprinkled with water droplets.
  7. Arrange nuggets in skillet and cook about 4 minutes each side, or until golden brown and crispy.
  8. Serve with honey-mustard sauce, ketchup, or other favorite dip.

15 Foods You Can Eat A Lot Of And Still Not Gain Weight

If you are trying to lose excess weight and maintain the body figure, you should know that there are some foods which will be of great help, and will not lead to weight gain.

These foods are also high in fiber, but low in calories, so they will keep you full long, without contributing to the accumulation of fat in the body.

Always make sure your diet is well-balanced, and we recommend the following 15 foods, that should be present in your daily menu:

  1. Celery – Celery stems contain 95% water, so they detoxify the body and accelerate the weight loss process.
  2. Apples and plums – The consumption of an apple helps digestion, and keeps you full for long. Apples are high in vitamin C and potassium, and an apple contains only 50 kcal. Plums are also rich in nutrients and help you lose weight.
  3. Oranges, tangerines, and grapefruits – Citrus fruits are high in vitamin C and flavonoids, helps digestion, promote the health of the liver and skin, and help weight loss.
  4. Eggs – You can eat as many boiled eggs as you want, and still not gain weight.
  5. Melon and watermelon – A slice of these fruits contains 60 to 70 calories, but it detoxifies the body, leads to satiety, and removes excess fluids.
  6. Cucumber – Cucumbers are excellent if you want to lose weight, as they help you burn calories and reduce bloating.
  7. Cauliflower, cabbage, broccoli –These vegetables are rich in nutrients which interact with iodine and make sure you consume them twice a week.
  8. Eggplant – You can eat as much baked or grilled eggplant, as a portion of eggplant free of oil contains only 24 kcal.
  9. Salad – Salads are high in folic acid. For instance, a lettuce leaf contains only 3 kcal, so you can eat as much as you want without gaining weight.
  10. Strawberry, cranberry – These fruits are rich in vitamin C, and eliminate the accumulated fluids from the body. Strawberries also boost digestion and promote heart health.
  11. Pineapple – Pineapples split fats and aid the metabolism of protein, due to the bromelain they contain.
  12. Zucchini – Zucchini help the function of the intestines and are low in calories, so they are great for losing extra pounds. A portion of zucchini contains only 42 kcal.
  13. Popcorn – Prepare popcorn without any butter or sugar, and you can have as much as you want. A cup of popcorn free of sugar and butter contains only 31 kcal.
  14. Algae – Algae are high in iodine, so they normalize the function of the thyroid and prevent weight gain.

15. Beetroot – An average portion of this vegetable has only 40 kcal, but it is a rich source of nutrients, like manganese, which burns calorie and regulates blood sugar levels.

Juice and Smoothie Recipe for Acne

Are you still having skin problems and are in search of the best natural solutions to prevent Acne in your skin? Do you also want to have young rosy glowing skin? Acne breakouts occur whenever your hair follicles become clogged with dirt, oil or lifeless skin cells.  Some reasons that can contribute to acne is stress and changes in hormonal levels, for most teenagers it is during puberty and most women during menopausal periods or when they switch or stop taking birth control pills.

Acne pimples commonly appear in the top part of the human body, such as the facial skin, neckline and in the chest. Acne scars can possibly heal or fade on their own, but proper care during healing is necessary. Depending on its actual severity, acne could be very intimidating, disturbing and unpleasant which may result in depressions and scarring that will leave behind the bad memories of your acne years. However, do not be discouraged, the most interesting aspect about Acne is that a healthy diet, which incorporates juicing, is a cost-efficient, healthy, organic and natural remedy.  It can certainly be at your fingertips and eliminate the possibility of extensive emotionally charged and physiological stress and anxiety. “Flawless Peach Juice”must be your all-natural beauty regimen.  It will improve your skin complexion and help clear out those microbes flowing deep within your blood cells and skin tissues.

Juice Recipe for Acne and for Flawless Smooth Skin

  • Peaches – 5 medium (750 grams)
  • Carrots – 14 medium (854 grams)
  • Bsil (Fresh) – 3 leaves (7.5 grams)
  • Lemon – 1/2 fruit (42 grams)

The Ingredients’ Nutritional Facts

These are the beneficial fruits that have one common factor, the anti-microbial and skin rejuvenating properties:

  • Basil – protects against the outburst of acne breakouts and pimples as they quite simply cleanse all of your blood by taking away toxins and bacteria. Basil is equipped with antibacterial and antifungal components that can also have protective qualities at the cellular degree.
  • Carrot – has a high quality of vitamin C and other rich nutritional values that effectively feed the epidermis, moisturizing dry epidermis, skin psoriasis and other skin imperfections. Carrots also have a highly effective cleansing component that is efficient in detoxifying the liver organ. A healthy liver cleans out toxins and impurities from the body, including the skin.
  • Lemon – has the citric acidity that is impressive for healing pimples. Lemon includes antiviral, anti-microbial, and defense enhancing elements that provide you with countless nutritional value such as a supplement of vitamin C, calcium, minerals, citric acid, magnesium, pectin, bioflavonoid and limonene, which helps to improve the defense mechanisms. Vitamin-C produces healthy radiant skin and at the same time, the alkaline content of lemons removes certain types of pimple causing bacteria.
  • Peaches – are filled with a detoxifying substance and contains vitamin A and C that can certainly be beneficial to your sensitive skin and be a great organic all-natural moisturizer which enables you to regenerate pore and skin cells.

Smoothie for Acne

Summer can be a season for acne breakouts, but do not be discouraged, we have a wonderful healthy regimen for your skin.  Melting under the hot summer sun can cause excessive sweating, which leads to oily skin and dirt to be reabsorbed.  This cycle can cause hair follicles to become blocked and cause bacterial growth, which can lead to acne and inflammatory breakouts. You can naturally prevent that problem while enjoying these “Refreshing Beauty Delight Smoothie” before that Acne pops out in your skin!

Refreshing Beauty Delight Smoothie Recipe

  • Apples – 2 medium (364 grams)
  • Carrots – 4 medium (244 grams)
  • Oranges (peeled) – 2 small (192 grams)
  • Coconut Water – 1 cup
  • Coconut Milk – 1 cup
  • Ice cubes – 1 cup

Smoothie Recipe Nutritional Facts and benefits:

  • Apple – is one of the healthiest fruits that are loaded with essential nutrients, vitamins, anti-oxidants and minerals. Apples are alkaline forming and help to cleanse out those destructive toxins inside the liver and helps maintain a good pH level in your body. The vitamin C in apples helps improve the immune system and assists your body system to combat those germs and bacteria. Apples are widely known for its natural remedies for treating skin inflammation, itchy, dry skin and wrinkles.
  • Carrots – are loaded with Vitamin A and beta-carotene that works well in preventing acne breakouts. Carrots also have zinc, which is an important mineral for skin’s wellness and the Vitamin A in carrots have essential retinoid components that treats acne naturally.
  • Orange – is rich in Vitamins A, C and beta-carotene that nourishes your skin. Oranges are filled with anti-inflammatory and antioxidants that heal wounds, reduces inflammation, provide connective tissue strength, consists of a natural astringent and contains phytonutrient properties that help build and repair skin collagen, skin tissue and reduces acne scars. Oranges also have a natural antibacterial and antibiotic property that helps fight against bacteria in your body system.
  • Coconut milk – comes with anti-inflammatory elements to keep the desirable balance of your skin, acts as a natural moisturizer and restores to a healthy skin cells. Coconut milk also consists of Lauric acid that provides an antimicrobial component with an adverse result to different pathogenic microbes, harmful bacteria, yeast infection, fungi and viruses. Moreover, this coconut milk has vitamin E which enables to keep up muscle tone and enzymes that contributes to regenerate your skin cells.
  • Coconut water – is an extraordinary hydration option of water, which makes your skin radiant. Coconut water can even act as a natural moisturizer and makes your skin tone sleek. Moreover, it can also help reduce oil and greasiness of the skin, prevents blackheads, pimples and acne skin marks.

Heart-Strong Spinach Soup

Adapted from The Women’s Health Big Book of Smoothies & Soups

Popeye was right—spinach is a powerful food! High in vitamin C, beta-carotene, and other nutrients that prevent cholesterol buildup in the blood vessel walls, spinach also contains folate, which lowers blood levels of the amino acid homocysteine, associated with heart disease and stroke. The potassium and magnesium in spinach lower blood pressure and the risk of cardiovascular disease.

More: 15 Heart-Healthy Things to Do Now

Cashews, which are used as a substitute for milk, cream, and cheese in vegan diets, have a high fat content; therefore, if they are kept at room temperature, they will not stay fresh. Store them in an airtight container in the refrigerator and they will last 4 to 6 months. You can also freeze them for up to 8 months.

Heart-Strong Spinach Soup
(Makes 4 servings)
Per serving: 172 calories, 15 g fat (2 g saturated fat), 8 g carbohydrates, 2 g sugar, 23 mg sodium, 4 g fiber, 4 g protein


  • 4 – 5 cups chopped spinach
  • 2 cups water
  • 1 cup chopped fresh basil
  • 1 small cucumber, peeled and chopped
  • 1/4 cup chopped red onion
  • 1/4 cup almonds, cashews, or pine nuts
  • 2 Tablespoons olive oil
  • 1 clove garlic
  • 1 vine-ripened tomato, chopped, for garnish
  • 1/2 cup chopped avocado, for garnish

In a blender, combine the spinach, water, basil, cucumber, onion, nuts, oil, and garlic. Blend until the desired consistency is reached. Serve cold, garnished with the tomato and avocado.

They Told Me To Eat Chayote For A Month, After A Week I Felt Something In My Heart That Scared Me And When I Went To The Doctor. He Told Me This …

Nature has always offered us the necessary ingredients to keep us healthy and strong. Now, human intervention and the role of science in society have made most of us resort to various treatments and conventional drugs when it comes to treating and preventing all kinds of diseases without knowing that the true solution To all our health problems, it is in nature. Today we want to talk about one of the healthiest foods for our organism. Knows all the impressive benefits of chayote for health.

Many people are unaware of the health benefits , Then we will detail them all.


As we have said before, nature always provides us with the best options when it comes to taking care of our health.

Before opting for any kind of expensive drug and sometimes also with unwelcome side effects, focus on knowing the benefits that natural foods have for your health.

Is a heaping vegetable medicinal properties, which surely even you do not know.

Pay attention to all the fabulous benefits  for health.


One of the most powerful benefits of chayote for health is that it contains soluble fibers, which are able to quickly cleanse our bloodstream, removing bad cholesterol from it.


Chayote also contains high levels of antioxidants, which help fight free radicals and prevent the onset of tumors in the organism.


As mentioned above, chayote contains high levels of soluble fiber , which helps to keep our intestines in perfect condition, thus freeing them from irritation, infections and problems of constipation.


This powerful vegetable contains very few calories, so it is an ideal food when it is included in a diet plan to lose weight.


This is another of the most fabulous benefits of chayote for health.

Chayote is very rich in potassium , a component that helps very effectively regulate blood pressure.


The habitual consumption of this powerful vegetable, helps to avoid the formation of clots in our bloodstream, thus preventing any type of problem or attack related to the circulatory system.


Chayote is a very powerful food when it comes to absorbing sugar in our organism and thus regulate the levels of glucose in our blood.


This is another of the most powerful benefits of chayote to consider.

This ncreíble food contains high levels of vitamin B2 and iron, components that promote to a high level the production of red blood cells, necessary action to avoid the appearance of anemia.


The chayote also contains high levels in manganese , essential component to give energy to the organism.


Chayote is perhaps one of the most powerful natural ingredients when it comes to rejuvenating and firming the skin , because it contains components such as zinc, folic acid and vitamins C and E, which act on our skin much better than Any anti-aging cream.

Now that you know all the incredible benefits of chayote for health , start to include this powerful food in your diet!