Healthful Pursuit The Delicious Pursuit of Living Free Mon, 24 Aug 2015 15:21:05 +0000 en-US hourly 1 Summer Crush Strawberry Basil Italian Lemonade (vegan, sugar-free, keto, low-carb, paleo) Sun, 16 Aug 2015 09:12:30 +0000 Keep reading ...


Strawberry Basil Italian Lemonade #vegan #sugarfree #keto #lowcarb #paleoA virgin cocktail for sunbathing, afternoon barbecues or late night bonfires. Crushed fresh strawberries with fresh lemon juice, basil leaves and mineral water.

My cousin, sister and I met in the city last week for dinner and; because of the smoldering heat, we decided that (virgin) cocktails were definitely in order. I was excited to try theirs, mixing and matching like we usually do, but we each chose the same one! I don’t blame us, really. Who can say no to a combination of strawberries, lemonade and basil? Not we three!

The drink was so good that I decided to share it with you today, with a couple of tweaks to transform this summer-infused, alcohol-free cocktail into a sugar-free drink that everybody can enjoy.

Strawberry Basil Italian Lemonade #vegan #sugarfree #keto #lowcarb #paleo

There aren’t too many keto cocktails out there, actually. You could use a sweetener here if you like, but I chose to go completely sugar-free (and sweetener-free). The strawberries do a fine job of adding flavor. And, if you soak the basil leaves in the mineral water for a couple of hours before serving, you’ll be ace. It’s like a strawberry Italian soda without the sugar and 100% pure. Natural Italian soda at its finest, if you ask me.

And video transcriptions! Before you go making cocktails and soaking up the sun, I wanted to tell you that as of this week, the videos on the blog have been transcribed. All transcriptions are located at the bottom of the corresponding blog post for all past and future videos.

>>>View all of the newly transcribed videos.


Strawberry Basil Italian Lemonade #vegan #sugarfree #keto #lowcarb #paleo

Strawberry Basil Italian Lemonade
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free
Prep time: 
Total time: 
Serves: 8
A virgin cocktail for sunbathing, afternoon barbecues or late night bonfires. Crushed fresh strawberries with fresh lemon juice, basil leaves and mineral water.
  • 24 organic strawberries, crushed
  • Juice from 2 lemons
  • 16 drops of alcohol-free stevia, optional
  • 2 liters (quarts) Mineral Water
  • 48 basil leaves, washed and stems removed and divided
  • 2 cups ice cubes
  1. Place strawberries in a large bowl and crush with a potato masher. You don’t need to go to town on them, just enough to break them up so that they can fit through a straw. Add lemon juice, stir and set aside. If you’ve decided to sweeten it up, add the stevia at this step.
  2. Place 24 basil leaves into the mineral water and allow to soak for 6-8 hours. If you’re skipping this step, that’s fine. You’ll need half the basil leaves.
  3. When ready to assemble, add 2 spoonfuls of strawberry puree to the bottom of 8 glasses. Add 2 fresh basil leaves (not the ones that were used to soak), and a couple of ice cubes. Pour mineral water over top and serve with pink paper straws.
If you’re in a pinch, everything can be assembled right on the fly. However, I like to soak the basil leaves in the mineral water to make the flavor punch!

View Nutrition Information (once on page, scroll down)

Strawberry Basil Italian Lemonade #vegan #sugarfree #keto #lowcarb #paleo

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Tips For a Calmful Back-To-School Sun, 16 Aug 2015 00:13:07 +0000 Keep reading ...


Calmful Back-To-School #naturalvitality #calm #stress #backtoschool

Stay happy and calm for the entire year ahead with healthy eating strategies, supplement recommendations, stress management tools, immune-system boosting tips and more.

My friends at Natural Vitality (the creators of the amazing Natural CALM we all enjoy) have just finished creating a free eGuide called Calmful Back To School which is intended to infuse your household with what a growing number of people are calling calmful living—a less-stressed and positive approach to life that strives for balance rather than perfection.

I receive many questions from our community on how to create balance, health and wholeness when the kids head off to school and the schedule gets crazier and crazier each passing day. While I can offer up a couple of tips, I’ve never been keen on reinventing the wheel. Natural Vitality has done such a beautiful job with this free eGuide, that I thought it’d be better to direct you over to the free eGuide than duplicate back-to-school efforts.

Create a calming September with your FREE copy of Calmful Back To School eGuide from Natural Vitality and Delicious Living.

Calmful Back-To-School #naturalvitality #calm #stress #backtoschool

I loved seeing the grain-free recommendations in the Power Foods For The Whole Family section of the guide. Which included keto-friendly items like salmon, chia seeds and avocado. The guide even goes as far as offering recommendations on the simplest, stress-free way to prepare these nutrient-dense options.

5 kid-friendly snack recipes offer a twist on classic ingredients to boost creativity. My favorite is the recipe for No-bake Chocolate Coconut Protein Bars. No grains!

Life coach and author of Live Your Best Life, Laura Berman Fortgang, offers strategies on how to care for yourself in the midst of back-to-school craziness.

Make your back-to-school experience fun and healthy with your FREE copy of Calmful Back To School eGuide from Natural Vitality and Delicious Living.

Other highlights include…

  • 6 fun ways to help your kids embrace their inner foodies.
  • How to boost your PB&J, including how to make it completely nut-free.
  • Kid supplement options to support calm, immunity and overall good health.
  • The role of magnesium in having a stress-free back to school experience.

Calmful Back-To-School #naturalvitality #calm #stress #backtoschool

Looking for kid-friendly, rockin’ back-to-school recipes? Here’s a bunch to get you going…

Enjoy these last couple of weeks of summer before we get back into the swing of things… hopefully a little better off this go around thanks to Natural Vitality.

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Video: 6 Things For Awesome Health (What Leanne Loves Episode #2) Wed, 12 Aug 2015 09:09:50 +0000 Keep reading ...


6 Things For Awesome Health #keto #lowcarb #toxinfree #toxicfree #cleanse #detox

6 of my favorite products that make living an awesome, toxin free, high-fat (keto) life easier.

There are things that I eat and use every day that I’m absolutely obsessed with. Which is why I started a little thing I call, “What Leanne Loves”, maybe you’ve seen What Leanne Loves Episode #1?

Basically, every 3 months, I’ll be sharing 6 things that I am using to balance my health, detoxify, and live a thriving high-fat (ketogenic) life. These things make my life better. These things make me happy. And maybe… these things could do the same for you.

New to this episode, get exclusive discounts, coupon codes and savings from my favorites including: One Stop Paleo Shop, Vital Proteins, intelliBED, SaunaSpace and more.

I have found these products, I have loved these products, and I want to share them with you so that you can (potentially) love them, too!

For video transcription, scroll down.


  • Eat grass-fed, pasture-raised liver… when you hate liver
  • How your mattress and comforter are making you sick
  • A healthy, plant-based flour for low-carb baking
  • The inside of my near infrared sauna from SaunaSpace


Have you tried any of these things? What did you think?

video Transcription

It’s What Leanne Loves! Oh my gosh, I can’t believe we’re on to our second edition of all the things that I have fallen in love with over the last 3 months.

Something that’s really exciting is that almost each and every single one of these products comes with a coupon code for you. If you already love these things, or you want to give them a try and you love discounts, then stay tuned. I am sharing all the discounts with you, and they’re exclusive to the Healthful Pursuit community.

The first thing that I’ve fallen completely, madly, in love with, is beef liver capsules. This is liver in a capsule. I kept one closed, I have two containers. I kept one closed and I’m going to open it right in front of you and show you exactly what it looks like. There’s cotton. You see? Liver. Yeah. In a capsule. The cool thing about Vital Proteins beef liver is that it sourced from pasture-raised, grass-fed, New Zealand beef. There’s 30 servings per bottle. It is 100% grass-fed, New Zealand beef liver in a gelatin capsule. That’s it, that’s all. And for the Healthful Pursuit community, if you go to, you’ll get 10% off your entire order. 10 whole percent off everything. I included the link below, as well as the coupon code that you will need in order to claim your 10% off.

The next one is intelliBED. We bought a mattress about 6 or 7 years ago, and it was just a conventional mattress. I didn’t know at the time that mattresses are treated with a bunch of chemicals and flame retardants and just not so good things. I wrote about this on my blog,, Why We Threw Out Our Mattress. What we did instead is we got an intelliBED mattress. Kevin had this really bad thing where he was clearing his throat every day for years. When we switched over to our intelliBED mattress, he hasn’t been doing the phlegm-y things, we haven’t been interrupted. Kevin gets up around 3 o’clock every single morning to go to work, and I don’t feel anything. If you want to read more about intelliBED, like I said, head on over to my blog, Healthful Pursuit. The link is right here. All Healthful Pursuit readers get 10% off when they order on I’ve included the link below and the coupon code is HEALTHFUL, that’s H-E-A-L-T-H-F-U-L. All in caps.

Going with the whole organic sleep, we talked about the mattress and how it has chemicals in it, but what about our sheets and our comforters and stuff? One of my big concerns is if we’re putting sheets and comforters over our face, and they’re cotton, let’s say, and cotton is one of the most treated crops with pesticides and herbicides. I don’t want to be breathing in those things, or also the chemicals that they use to take out the pesticides and herbicides. So we found [Obasan 03:24]. You’re like, “Oba what?” Obasan is a Canadian company that creates some of the most beautiful comforters that are organic, that are made from organic wool and organic cotton. I’m going to show you our comforter and how silky, beautifully, amazing it is. This is our Obasan comforter. You can see, maybe you can hear that, just how smooth and amazing it is. This is organic cotton on the outside. It comes from Peru and it is free from all the toxic chemicals that could potentially be inhaled through sleep.

It’s breathable, and inside the comforter is organic wool that comes from the southern part of Argentina. The wool is naturally flame-retardant. It comes in 3 different weights, I think they have 1.0, 2.0, and 3.0. 1.0 is for summer, 2.0 is fall, and 3.0 is winter. The cool thing is that you can combine them to make a 3. Say you have 2 1s, you’ll have a 2, or a 1 and a 2, you’ll have a 3. For the certifications for the organic wool and the organic cotton that’s used in the Obasan products, you can head on over to their website. I’ve included the link below this video, and it will show you all the certificates of the products that they use, so you know that it’s coming from a good place.

My next very favorite product is my Pocket Sauna by Sauna Space. This is a near infrared sauna set up in my house. Near infrared is different from the far infrared or steam saunas that you’re familiar with, because in those cases, they’re heating the outside temperature in order to heat up our body. With near infrared, we’re using light technology so the actual near infrared lighting to detoxify us on a cellular level. It’s not like going outside and working out in the sun or anything like that. It’s using that near infrared light to penetrate into our cells. If you want to learn more about infrared technology and why I chose Pocket Sauna as opposed to all of the other super-crazy expensive options, this was under $1,000, you can head on over to my blog here, Healthful Pursuit, and read all about that. I even included a video in there that you can watch about why I am no longer juice cleansing. Without further ado, I will show you my Pocket Sauna. Are you ready?

This is my Pocket Sauna. Right there in the corner, there’s a light switch. The top switch turns on the first 3, the top 3, and the bottom switch turns on the bottom one. I turned this baby on and heat it up for 20 minutes with all the lights on. If the heat is too much for you, you can turn it off, or you can keep all 4 lights on while you are in your sauna. The folks at Sauna Space are offering you 5% off anything you put in your shopping cart, with the coupon code “HEALTHFUL,” that’s H-E-A-L-T-H-F-U-L for 5% off. I’ve included the link below.

The next, is all about the foods from One Stop Paleo Shop. They’re a website where you can order all of your favorite paleo goodies. I’m going to show you a couple of the delicious treats that I get from them. Paleo mayo, this should come as no surprise this was in my box. Kelp noodles, which I love. I usually like to sauté with them, but it’s totally up to you. I got some Exo bars, which I find a bit too sweet. This is a nice treat for me. Then you have the Epic bars, because a video about What Leanne Loves cannot be complete without these Epic bars. Excuse these next bags, they’re completely open because I ate all of the things that were in them. These are plantain chips, cinnamon, Cassava strips, and Jackson’s Honest sweet potato chips cooked with coconut oil, yeah! Plantain strips with sea salt. You’ll notice that all of those things are carbs, so I usually enjoy those in the evening when I’m ready to have carbohydrates, whether that’s every night at night, or every second night at night. I just gauge how I feel depending on what’s going on in my life.

All of these goodies I got at One-Stop Paleo Shop. For Healthful Pursuit readers and people that are watching right now, I’ve included a link below that you can use with the coupon code “HEALTHFUL,” H-E-A-L-T-H-F-U-L, all in caps, to get 10% off your order. This is super awesome for Canadian watchers, because a lot of these things we can’t get in Canada. They have flat-rate shipping to Canada for $30.

The last product, last but definitely not least, Hemp Hearts. A day is not complete without nut-free goodness. I use these in place of oats in recipes, in place of ground nuts. Another product from Manageable Harvest is this Hemp Pro Fiber. If you’ve ever tried it, you’re like, “What the heck? I can’t even drink this, it’s so fibrous.” Yeah, totally, but you can bake with it. It makes the best low-carb healthy, awesome, omega-rich flour out there. I’ve made many a protein cake with this bad boy. In fact, I make my dog food with this. I’ll show you what it looks like. There might be a little bit left. Just green, thick, fibrous powder.

If you loved all the awesome things that I shared with you today and you want to watch more What Leanne Loves, or you want to listen to more things about high-fat living and being awesome, then you should subscribe to my channel. I hope that you have a beautiful week, and I will see you next Wednesday. Bye!

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Roasted Radishes with Chives, Thyme and Rosemary (paleo, low-carb + keto) Sun, 09 Aug 2015 09:22:17 +0000 Keep reading ...


Roasted Radishes #paleo #dairyfree #keto #lowcarbThe perfect side to your epic weekend barbecue, or plate of eggs and bacon. A low-carb, paleo version of roasted potatoes. Dusted with fresh herbs and sauteed in tallow.

We received an influx of radishes in our organic produce box a couple of months ago. Aside from enjoying raw, I wasn’t too sure what to do with them. Then, one morning as I was preparing my usual keto breakfast of duck egg, bacon and some sort of roasted vegetable, I tried roasting those radishes… and damn!

I shared the dish on the Healthful Pursuit Instagram page and everyone went crazy! You wanted the low-carb recipe, so here it is, finally.

Roasted Radishes #paleo #dairyfree #keto #lowcarb

But wait! Let’s talk book. If you read my post from Wednesday, you know that I’m creating a new keto program.

My first book on ketogenic living, The Keto Beginning, was the first “diet” book I’ve written. Up to that point, the Healthful Pursuit message was one of liberating restriction and being free with our food choices. After the release of The Keto Beginning, our community began to transform, and with it, came a lot of conversation around food restriction, lack and non-trust when it came to allowing our bodies to guide our food choices.

I’ve met with hundreds of women in a one on one setting, over the last year preparing for my second book, Fat Fueled. This 300+ page digital program highlights the solid actions I’ve used with my clients to encourage healing on a fat fueled eating style with over 65 recipes and 160 resources. From in-depth plans/support for eating high-fat with thyroid imbalances, adrenal fatigue, anxiety, pregnancy, fertility… addressing keto rash, brain fog, plateaus, workouts, fasting, training, 4 strategies (with meal plans) on carb ups, superfoods, weight loss, weight gain, complications/frustrations, and the most exciting: intuitive eating with high-fat living.

Think of Fat Fueled as the resource that fills in the blanks of living a high-fat, keto life and not feeling like you’re restricting every-damn-thing.

The program is filled with simple actions that you can incorporate into your life, step by step. Along with a 4-week meal plan to continue on your fat-burning journey. It’s about creating balance, a healthy relationship with your body and healing ourselves. Yeah, weight loss will likely come as a result, but it’s not the main focus. Why? Because 95% of the women I’ve worked with in the last year were so focused on losing weight that they lost sight of taking care of their bodies and in turn, couldn’t lose weight to save their life.

Your body wants to be healthy, it wants to look good and be balanced. By getting out of our head and letting our body flow through the Fat Fueled program, we provide ourselves with the resources we need to create a life (and body) that we love while sliding into fat-burning mode and totally becoming a lady boss ;)

Get a sweet early bird discount, early access to the program + an invitation to an exclusive private online event… Sign up below…

Okay, now to roasted radishes for vegetable keto lovers everywhere… let’s do it!

Roasted Radishes #paleo #dairyfree #keto #lowcarb

5.0 from 2 reviews
Roasted Radishes with Fresh Herbs
Recipe type: Vegan (option), Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 1
A low-carb, paleo version of roasted potatoes. Dusted with fresh herbs and sauteed in tallow.
  • 1 tablespoon grass-fed tallow
  • 1 bunch of radishes, stems removed and cut in quarters
  • Sea salt and freshly ground pepper, to taste
  • 2 tablespoons diced fresh chives
  • 1 tablespoon diced fresh herbs, I used rosemary and thyme
  1. Add the grass-fed tallow to a cast iron pan or other pan of your choice. I use cast iron because it’s easy to clean and; when you cook vitamin C rich foods in the cast iron, it leaches the iron into your foods. Health!
  2. Heat the pan on medium. Once the tallow has melted, add the cut radishes, sea salt and ground pepper. Allow to cook for 7 minutes.
  3. Then, add the fresh chives. Cook for another 2 minutes before adding the fresh herbs. Cook for 1 more minute.
  4. Serve immediately or, allow to cool completely, transfer to a container and store in the fridge until chilled. They make the best topping for an epic salad!
Vegan: to make vegan, replace tallow with coconut oil.

View Nutrition Information (once on page, scroll down)

Roasted Radishes #paleo #dairyfree #keto #lowcarb

You could also make these on your barbecue, in one of those barbecue vegetable baskets. I’ve done it a bunch of times, but like the cast iron version better because the fats stay in the pan, letting the radishes soak it up!

Roasted Radishes #paleo #dairyfree #keto #lowcarbRoasted Radishes #paleo #dairyfree #keto #lowcarb

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Video: Traveling With Your Rocket Fuel Latte Wed, 05 Aug 2015 09:28:20 +0000 Keep reading ...


Stay in fat-burning mode during vacation with these travel-ready tips #highfat #keto #hflc #lowcarb

Take your Bulletproof Coffee (or my women’s version called, Rocket Fuel Latte) with you on the go. Planes, trains, automobiles, even camping. No blender needed and the ingredients won’t melt on you.

High-fat travel! It’s so much easier than it sounds. Really, it is.

But, the most seemingly complicated task is keeping up with your Rocket Fuel Latte morning practice when you’re out and about, right? I remember trying to figure out how I was going to bring all of the ingredients with me and blend it all together on a plane.

The key? Is in the $7 tool that replaces having to travel with your blender. For real, I have clients that travel with their blenders in order to continue drinking their fat coffees every morning.

How to make a dairy-free Bulletproof Coffee (or Rocket Fuel Latte) on a plane, in the car, on a cruise ship, camping or hiking (and you don’t have to drink coffee to enjoy it!)

For video transcription, scroll down.


  • The $7 tool that replaces your blender
  • The best, most convenient way, to travel with your Rocket Fuel Latte
  • Travel-friendly high-fat ingredients for your next fat coffee
  • How to make a Bulletproof Coffee caffeine-free
HP exclusive: save 10% on all Vital Proteins Products (grass-fed collagen, gelatin + beef liver capsules) with the coupon code VPHP10.


Rocket Fuel Latte Blocks #gelatin #collagen #lowcarb #paleo #keto #highfat


Last week, I feel like I dropped a bomb on you by sharing that I wasn’t drinking Rocket Fuel Lattes (RFL) for breakfast as much as I used to. Here’s more on that, because so many of you had questions.

Why did you stop drinking Rocket Fuel Lattes?

I didn’t. I’m practicing intermittent fasting (where I drink a RFL for breakfast instead of having a meal) 2 times per week. This is because I’ve recently been diagnosed with adrenal dysfunction and my health care team thought it best to not fast every day.

How often do you drink Rocket Fuel Lattes?

When I feel like breakfast, I have breakfast. When I feel like drinking a RFL instead and doing a fast that morning, I do that. It ends up being about 2 times a week that I’m drinking an RFL for breakfast. Sometimes I’ll make a RFL before bed and load it up with collagen and a touch more carbs to help me sleep.

Now that you’re having breakfast, what are you eating?

All of the things! I share so many of my meals on my Instagram page. You should check it out. My breakfast is usually duck eggs with or without bacon, lots of greens, a bit of low-carb vegetables and a tablespoon or so of tallow, coconut oil, red palm oil or lard.

Exciting Book news!

I’m in the final stages of creating my next guide, cookbook + meal plan, Fat Fueled. Coming October 2015. Add your name to the list of exclusive peeps that will gain access weeks before the public, get a sweet early bird discount, invitation to a private online event, and more.

Lots of love for you and our journey through this next chapter!


Many of us drink our fatty coffees every morning, whether you’re doing a Bulletproof Coffee with straight up butter and MCT oil to my Rocket Fuel Lattes which are a combination of a little bit of carbohydrates, a little of protein and the fats to send the right signal to my hormones. By doing this, I am managing my leptin, I’m not getting crazy shaky and some of the other symptoms that women specifically report from having straight up Bulletproof Coffee. I actually made a video about this a couple of months ago so I’ve linked to that right here. You can go there and check out why I did Rocket Fuel Lattes as opposed to Bulletproof Coffees. You’re probably wondering how the heck do I take this on the go?

If I’m going on a plane, how do I take it with me? If I’m going to a resort for two weeks and I want to take my Rocket Fuel Latte/bulletproof/fat coffee with me, how do I do this? First thing I want to tell you is that you don’t have to bring your blender with you. Wherever you’re going, the key and this is mega and you can bring this on any airplane or anything, is a milk frother. Look at how powerful that is. Basically, all you do is pack this in your luggage. It comes with two double A batteries. I always pack them separate so that my milk frother doesn’t go off in my backpack because that happened once and it was super awkward. There was vibration in my backpack as I was getting on the plane.

This milk frother is the cheapest that you can find. I got it for six dollars on Amazon and it surpasses the twenty dollar, thirty dollar milk frothers and you can even get it in a two pack for nine dollars if you want to carry two with you. How do you take ingredients with you? How do you take your Rocket Fuel Lattes/Bulletproof Coffee or fat coffee ingredients with you? The first one is that you could take all of the ingredients separate but that’s really, really hard when you’re on a plane, let’s say. I created [00:02:00] Rocket Fuel Latte blocks and what they are, all the ingredients from my Rocket Fuel Latte, pressed in these awesome, silicone molds. They’re squares.

I think they’re called jumbo ice cubes and I use these when I’m making my Rocket Fuel Latte blocks as well as when I make chicken stock or beef stock. I’ll just pour it all in there, freeze it and then I have blocks of stock whenever I want. I’ve linked up to this also below if you want to grab yourself a silicone tray. All we do here is push it out and you have all of the ingredients for your Rocket Fuel Latte in one beautiful square. I made these specifically so they won’t melt like other coconut oil type things. In fact, there is no MCT oil in these blocks because MCT oil stays relatively soft when it is frozen and then at room temperature, it will just turn into liquid goo.

Here’s what you do. You take the Rocket Fuel Latte block, you drop it into the coffee. I just stir the block until it’s completely dissolved in the hot coffee or the hot tea or hot water, whatever you’re using. Once it’s completely dissolved, there’s just a bunch of fat’s in there and if you just drank it that way it would be really gross. All the fat would be at the top and not even whisked and even when you shake it, it doesn’t really do it all that well. Okay, the block has totally dissolved. Then, we are going to put the milk frother in here and start whisking it about. I usually go top down, so I go up, down, up, down, up, down.

Voila, we are going to change the camera so you can see it. You ready? Boom. Amazing and delicious. If you want to check out the recipe for these Rocket Fuel Latte blocks, you can head on over here and get all the ingredients and how I did it and links to the silicone mold and you can start your Rocket Fuel Latte [00:04:00] block experience. The second way to take your Rocket Fuel Latte on the go is carrying around little containers of your MCT oil. This is a food grade bottle of MCT. The next ingredient that is super awesome for traveling are cacao butter wafers. To make it a Rocket Fuel Latte, you need a touch of carbs and a little bit of protein. I carry around these Barney Butter Smooth Almond Butter packets.

This is absolutely perfect for the Rocket Fuel Latte rules where we stay under ten grams of protein and equal to about three grams of carbohydrates. You put this in a cup with your MCT oil and your cacao butter wafer and then you turn on your milk frother, whip it around and you are good to go. Now, let’s talk a little bit about coffee on the go because that’s kind of a pain and for a lot of us women, are something that I’m noticing is that a lot of us can’t do caffeine which is totally fine. If you are crazy about your coffee and you want to take grinded coffee with you and get a French press and do the whole thing, you totally can. I had a Bodum French Press, I had three of them actually.

Like a travel cup and each one of them broke and cracked and was horrible, so I do not recommend getting any Bodum product. That’s B-o-d-u-m. I had such a nightmare with each of them and they’re quite expensive so what I do instead is I bring a bag of tea and this is my favorite tea right now. It’s Numi Turmeric tea and it’s actually been my favorite since like January. I will bring my Stanley metal tumbler that I’ve had since my twenty third birthday, so many, many moons ago. I make the tea on the airplane, I just ask the attendant if I can have hot water. She fills it up, I put my tea bag in, I let it steep, take the tea bag out.

Put my ingredients in, froth it about and I drink it or if you’re traveling about and you just [00:06:00] want an ice cold drink, I usually will fill it up with hot water to here, let it steep. Put the ingredients in, froth it about, add ice, shake it up and you have an iced tea on the go with all of your Rocket Fuel Latte ingredients. To get the recipe for my Rocket Fuel Latte blocks, you can head on over to my blog, Helpful Pursuit. I’ve also included the links to all of the wonderful things that I talked about in today’s video below the video and if you’re watching this on YouTube, it will be in the note section of the video.

You just scroll down, click show more and everything will be right there for you. If you have any questions, post them below in the comments and I will try to help you out as best I can. If you loved all of the things that I shared today, I would love for you to subscribe to my channel where I share lots of interesting things just like this every week. You can click on over here, subscribe to my channel. Happy traveling with your awesome fatty drink, whether you’re doing a Rocket Fuel Latte tea or a Rocket Fuel Latte coffee or just plain Bulletproof Coffee or butter coffee, I wish you a beautiful, happy summer and awesome traveling and I will see you next week. Okay, bye.

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Dairy-free Sam Elliott Dip (paleo, low-carb + keto) Sun, 02 Aug 2015 09:33:07 +0000 Keep reading ...


Dairy-free Sam Elliott Dip #dairyfree #keto #lowcarb #paleo #sugarfreeDairy-free dip with a natural kick. Completely paleo, low-carb and keto. Perfect for veggies, breads, meats, chips and beyond.

I like to liberally smear my meals with various keto dips and spreads to liven things up a little. While I love plain ‘ol mayo, there’s only so much a girl can handle before she needs to spice it up. And this dairy-free dip does it.

My mom’s been making this paleo-friendly dip for a couple of years because she knows how much my little sister and I love our mayo spreads. Combined, we can polish off a jar of paleo mayo with the snap of a finger. It’s epic, really.

Dairy-free Sam Elliott Dip #dairyfree #keto #lowcarb #paleo #sugarfree

Why Sam Elliott? When I asked my Mom why she named this recipe Sam Elliott Dip, she said “Well,  because Sam Elliott has the hottest voice, he’s the sexiest cowboy, and if he were made into a dip, this’d be it.”

I can’t remember the last time a man was made into a dip, but I’ll go with the flow and hope you think Sam Elliott is as dreamy as my Mom thinks he is.

Just for the record? If it were up to me, I’d name it Channing Tatum dip. Now that’s a dip I could really get into.

Dairy-free Sam Elliott Dip #dairyfree #keto #lowcarb #paleo #sugarfree

What I love about this keto dip is its versatility. It pairs fabulously with tacos, barbecued shrimp, shish kebabs, veggies, or green plantain chips, my personal favorite. We stock the house with these palm oil green plantain chips which, in Canada, you can buy at Dollarama for a dollar each.

Practicing low-carb? Me too! My recent video about adrenal dysfunction outlines the slight change I’ve made to my keto eating style to help heal my adrenals. Basically, I’m still eating from the meal plan in my book, The Keto Beginning), but I’m adding a touch of carbs; like these plantain chips, in the evening.

Now, back to dips…

There are 5 EXTRA low-carb dip recipes at the bottom of this post. Scroll past the recipe to dip in. Heh.

Mayo is used as a base for this dip. If you don’t or can’t use eggs, try making it with my vegan mayo. Easy!

Happy dipping ;)

Wow, how many times did I write “dip” in this post?

Dairy-free Sam Elliott Dip #dairyfree #keto #lowcarb #paleo #sugarfree

Sam Elliott Dip
Recipe type: Vegan (option), Paleo, Gluten-free, Dairy-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free (option), Low-Carb, Keto
Prep time: 
Total time: 
Serves: 16
Dairy-free dip with a natural kick. Completely paleo, low-carb and keto. Perfect for veggies, breads, meats, chips and beyond.
  1. Add mayo, garlic and capers to the jug of your high-powered blender. Pulse on high until everything is pulverized.
  2. Add remaining ingredients and pulse until combined.
  3. Drop into an airtight jar and store in the fridge for 3 days. I have gone as long as 5 days with no issues, just depends on the quality of the green onions and parsley.
Vegan/Egg-free: Use my vegan mayo recipe.

Hot Sauce: I start with ½ teaspoon and work my way up depending on how I’m feeling. If you want things really spicy, you could go up to 1 tablespoon.

View Nutrition Information (once on page, scroll down)

Dairy-free Sam Elliott Dip #dairyfree #keto #lowcarb #paleo #sugarfree

Throw it in the blender and you’re done. If you don’t have a blender, you could chop up everything really finely and mix it around in a bowl. I’ve done both ways and they’ve worked fabulously.

Dairy-free Sam Elliott Dip #dairyfree #keto #lowcarb #paleo #sugarfree

5 Extra Low-Carb + Keto Dips and Spreads

Sweet Almond Pate

Sweet Almond Spread (5)

Delectable Bacon Mayo

Bacon Mayonnaise Recipe-1883

Onion Vegetable Dip


Macadamia Nut Hummus

Macadamia Nut Hummus-9203

Sweet Basil Fruit Dip

Sweet Basil Fruit Dip #keto #lowcarb #vegan #paleo

If Sam Elliott isn’t the man of your dreams, how would you name this dip?

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Video: Hormones All Over The Place? Adrenal Fatigue + Eating “High-Fat” Wed, 29 Jul 2015 09:43:07 +0000 Keep reading ...


Imbalanced Hormones? Adrenal Fatigue and Eating High-Fat #hormones #highfat #keto #lowcarb #nutrition

Are your hormones all over the place? It could be your adrenals. Signs and symptoms of adrenal fatigue, how to heal your adrenals by eating high-fat. Plus supplements and workouts to support you.

Did you know? Your adrenals are responsible for more than just managing stress. They are a major player in sex hormone production and regulation. And, if our calories are too low, the cortisol we’re producing is breaking down our muscles into sugar and stopping us from burning fat. It’s a vicious cycle that I’m seeing more and more in my SPARK Sessions.

Today, I’m laying it all down – what adrenal fatigue is, signs and symptoms of adrenal fatigue (they may surprise you), how to heal adrenal fatigue, and steps you can take right now to make sure you support your adrenals every day.

If your hormones (like estrogen, progesterone, etc) are completely imbalanced and no amount of “tweaking” is helping, you need to watch this…

For video transcription, scroll down.


  • Signs that something could be wrong with your adrenals
  • Why reducing calories to extremes isn’t helping you lose weight
  • How stress leads to imbalanced hormones
  • The things we do that kill our adrenals
  • Adrenal rehab plan with high-fat eating, supplementation + workouts


Did you say “yes” to one of the signs that something could be wrong with your adrenals? Which actions are you doing already? Which are you planning to implement to heal your adrenals?


We’re talking about the good old adrenals today and you’re probably thinking, “I don’t really care about adrenals and I don’t have adrenal fatigue and this is not relevant to me.” Stop. Wait. Listen. Just hold on. I’m going to share something with you, and if after I share these couple things, you’re like, “This totally doesn’t apply to me,” then you can move on to my other videos or somebody else’s videos, but I can just about guarantee that 95% of you will relate to at least one of these things: inability to focus, you crave salt or sugar, lack of sex drive and low libido, hypothyroid, cold hands, cold feet, losing hair, imbalanced sex hormones, maybe your estrogen is too low, maybe your progesterone’s too high, maybe your testosterone is all over the map, severe PMS or irregular periods. Did you say yes to any of those things? I bet you did. Continue watching.

Adrenal fatigue, it’s super awesome and something that I have struggled with for quite some time and didn’t even know it until a couple of weeks ago. A little bit later I’m going to tell you how I got into this mess, how I’m getting myself out of this mess, and how you can avoid it. Adrenals, what are they? A lot of people think, “Okay, well, adrenals are linked with stress and it’s just my body’s way of dealing with stress and that is the gland that does all the magic,” when in fact the adrenals do more than just deal with stress. Of course there is cortisol. Cortisol is released in usually two situations. The first is stress and the other one is starvation.

If we are not eating enough, our cortisol is going to be released and we’re going to need more of it and that can impact our bodies. In fact, cortisol helps break down muscle to convert it to sugar so that we have more energy. If we are not eating enough and we are in slight starvation mode, we are breaking down our muscles for sugar and in the case of trying to be ketogenic, if we’re not eating enough, we are [00:02:00] creating more sugar in our body which is stopping us from being in ketosis which is stressing us out which is making us gain weight. It’s this vicious cycle.

Adrenals are also responsible for creating mineral corticoids. These are very, very important when we are looking at the sodium-potassium balance within our body so that we have the right amount of fluids in our nerves, for our brain, for our heart, and all those really important functions within our body. Your adrenals are also responsible for testosterone, estrogen, progesterone, and in the case of menopausal women, the adrenals are the main source of where estrogen is created. Interestingly, the precursor for progesterone can also be used to make cortisol, so if our body needs cortisol because we are stressed out or we aren’t eating enough, it is going to convert that precursor to cortisol as opposed to progesterone, which can fly our hormones off track and stall us from losing weight if that’s what your goal is.

The key here is that adrenals aren’t just for a stress response. What is adrenal fatigue? There’s multiple stages to adrenal fatigue. The way that I see it is that there’s a pre-stage, so if you live a semi-stressful life, maybe you’re not eating enough, maybe you don’t have enough nutrients in your diet or you eat the same foods every day, if you just live a life on this planet, chances are you’re at risk of getting adrenal fatigue because our bodies weren’t meant to live like this with constant stress all over the place.

Then there’s the hyper. That’s the next stage. This is that we’re in stressful situations, our bodies happen to create more cortisol, it’s affecting our sex hormones, it’s affecting our sodium-potassium balance, and we are up regulating our adrenals so that it can continue pumping out all the hormones that we need in order to function. Cortisol levels become increased, our weight usually gets redistributed as a result of this, a lot of people [00:04:00] experience depression, anxiety, increased infections, and the breakdown of muscle and bone.

The next stage is hypo. Your body has been pumping out all the hormones all the time, and finally it says, “Enough is enough. Screw this. We’re not even going to bother.” You have all of those symptoms from when you were hyper, but now you’re hypo because your body’s just said, “Screw it, I can’t keep up.” Then you become really tired. You could probably sleep all day and still be tired.

Signs that something could be wrong, maybe you’re thinking, “Okay, well, maybe I do have problems with my adrenals.” Things that I noticed, long recovery, very weak muscles, especially in your legs, if you’re going up the stairs and you’re like, “Seriously, I can’t even get up another flight of stairs,” cravings for sugar and salt, boosted energy in the evenings, usually around 9 PM, your second wind and you could go all night, if you’re short-fused, you’re always just this close away from totally blowing up on anybody, low blood pressure, irritable or overwhelmed, so not only are you short-fused where you could snap at any moment, but when people ask you questions, you’re just irritated and if you get a couple things on your plate, you’re not really sure how to deal with them and you have a really hard time piecing them all together.

To share a little bit about my story and how I got adrenal fatigue, when I was a teen, I obsessed about nutrition. I battled with a very, very, very long case of an eating disorder and I obsessed about food all the time, searching for perfection, manipulating my body to places that, looking back, that just weren’t realistic to me, excessive carbohydrate intake and over-training. Usually those two go hand in hand. I used to pound the carbs and then go for a twenty kilometer run and then pound the carbs, and pound more carbs on top of those carbs and then even maybe go for a five kilometer jog in the [00:06:00] evening. I pushed myself to very long distances and a lot of training, sometimes two, three hours a day.

Poor sleep habits like being on your laptop until midnight or bringing your work into your bedroom or sleeping with some lights on. I was burning the candle at both ends for a really long time. I was running a full time job, I was running my business, I was meeting with clients, I was trying to be a wife, and it was too much. My husband’s job loss a couple of years ago when we were living in Montreal and losing his job and not knowing where we were going to live and how we were going to get home to Calgary and all these things, it was a really stressful situation.

The kicker that brought all this to light all at the same time, I’d been doing all of these things over the last ten, fifteen years, I started weight training in January because I was in ketosis and I was totally rocking it. I had a lot of energy and I was ready for the next phase and I was super pumped and building muscle within the phase and I started training and weight lifting super heavy, drinking a lot of caffeine for my post-recovery, but it was enough that I totally crashed. You’ll notice that a constant theme within these things that I shared with you is that they were ongoing stressors. These are things that are going on every day, time and time again.

Our bodies were built to deal with stress in a one-off basis. A tiger’s chasing you and you have to run away. It’s a lot of stress, but it’s in a small period. To constantly be over-training, have bad sleep every single night, stress about proving yourself to others and being perfect, these are all constant stressors that you’re dealing with every day, day in, day out, keeping in mind of our community, and most of us are high-fat ninjas, see, this is the benefit of having a stand-up desk. I can do ninja moves. If you are a high-fat enthusiast, which chances are, I think maybe you are and [00:08:00] you want to figure out how to continue eating high fat, relatively low carbohydrate in order to stay in fat-burning mode and also eat whole foods and thrive and also heal your adrenals, you got to listen to this.

The first is nutrition. Let’s chat a little bit about what you would do if you have adrenal dysfunction and you want to support yourself with the foods that you choose. The first one you could try is eating high fat, low carbohydrate throughout the day and then pound the carbs every night. For me and my next phase of ketogenic fat-fueled awesomeness is that I’m eating low carbohydrate, high fat for breakfast and lunch and you’ll notice I just said breakfast. I’m going to explain that in a second. Then dinner, I always have, every single night, I have some sort of starch. This is like sweet potatoes, plantains, cassava, white rice.

Breakfast, about five times a week, I have a full on breakfast because in the case of healing your adrenals, the more nutrients the better. My Rocket Fuel lattes that I’ve been enjoying almost every day in doing intermittent fasting, I’m putting the breaks on that most of the time. I save two days a week where I treat myself to the glorious goodness of the Rocket Fuel latte because I love them so much and I feel so fabulous on them, but I understand that when your body is trying to heal from something, it’s good to pump it full of nutrients. Just because you are not measuring high amounts of ketones in your blood doesn’t mean you’re not fat burning.

If you’re eating high fat, low carbohydrate throughout the day and then doing the carbs at night, when you wake up, chance are you’ll be fat burning and you go low carbohydrate, high fat. Listen to your body that way. As I mentioned before, varied produce. Switch it up every week. Buy some new vegetables and different berries and low carbohydrate fruits that you can enjoy that round off the nutrients that you’re getting on a weekly basis.

[00:10:00] Stress. You knew it was coming. Stress management, you got to get that stuff under control. In my case, what I found is really, really helpful, Epsom salt baths every night. It has lots of magnesium. It helps me sleep and relax. Near infrared sauna, which I blogged about over on my site, I’ve included a link right here and you can read about how I’ve been using the infrared sauna to detoxify, which is another huge part to healing your adrenals, and also to create a healthy habit every day that I am doing to get into a place of calm all the time, or as much as possible. Magnesium oil, the stuff is awesome. I add water with it and rub it on my belly. I have included some of these products below that you can go check out and see if it’s right for you.

Acupuncture, I’ve been doing this weekly. It’s a little bit costly but I’ve been doing it for about two months and I’ve seen a drastic impact on how I’ve been able to handle stress on a daily basis. Usually it’s cupping on my back, cupping and acupuncture together, highly recommend the combo. Walking in the morning or setting up a morning routine. It is so, so powerful whether it’s a five minute meditation or even breathing five times and honoring where your body’s at right now. That morning practice is huge. For myself, it’s waking up and journaling for twenty minutes and then going for a walk with my dogs for however long I can do it, coming home, having breakfast, and then starting with my day.

You know how I mentioned that over-training causes adrenal fatigue? Depending on what stage you’re at, you will probably have to lower your workouts. Yep, I said it. Lately, all I’ve been doing is walking. I’m also working through the fact that your body’s going to change as your body changes. If you’ve been told that you have adrenal fatigue or you notice that you’re really stressed out, you have to honor that. At least in my case, figure out how I got to this space, how I can change my [00:12:00] life to heal my body so that I can continue to be on this world and do the work in this world that I was meant to do and connect to the people that I was meant to connect to. Just having a goal of, “Weight, weight, weight, and I need to lose weight and I need to look a certain way and my perfection,” there should come a point, and there has in my life over the years where I’ve said, “Yeah, that’s important for sure. I want to look a certain way, but not at the cost of my health.”

When it comes to workouts, in the pre-adrenal fatigue stage and when you’re hyper, some things that my clients have done on their days off to really help their body recover from stress, is things like the near infrared sauna, hot and cold therapy, so at our house, we run a cold shower, jump into a bathtub that’s hot and amazing, stay in there for thirty seconds, and then go into the cold shower and then go back into the tub and then into the shower. You can do the hot-cold therapy at home. When you get into more of the stage three, the hypo, it’s really about relaxing and sleeping and eating. Things like yoga, yen yoga’s so great, yoga nidra, tai chi, qigong, sun exposure, sitting out in the sun for a couple of minutes, your sauna, do your walking if you want to walk, but that’s about it. Not power walking, just honoring your body and taking a chill pill.

After about four to eight weeks of doing this light exercises, after about the eight week mark doing things like high intensity interval training maybe once or twice a week and slowly going out from there. At least that’s what I have worked with my clients and it’s been quite successful. With sleep, keeping to a schedule is a big one. I sleep from 11 PM to 8 AM every single day. Waking up naturally can be another huge thing if you are able to do that. If you are not able to do that and you’re like, “Leanne, I have a life and I have to be at work,” [00:14:00] go to bed earlier so that you can wake up naturally.

Supplements, ensure that you are supporting your bone health at every stage and I’ve included a link below for the bone supplement that I use. These supplements really, really, really vary on what stage you’re at with your adrenals. In the case of boosted cortisol, things like vitamin C, DHEA, which is a little bit controversial, so definitely look into that, and chromium for blood sugar because when our cortisol is increased, our blood sugar gets a little bit wonky and chromium can help with that, as well as cinnamon in every single meal.

If you’ve gotten to the hypo stage, what I use with my clients are things like B complex, B5, sublingual, B6, so this is the magnesium oil but it is B6 liquid and you rub it everywhere, magnesium oil is another good one for the exhaustion, Siberian ginseng.

There you have it, adrenal fatigue in as compact of a nutshell as I could possibly put it in. So many of the individuals in the Facebook group for my book, The Keto Beginning, have been asking about adrenal fatigue and thyroid function and sex hormones and adrenals is a great place to start looking and discovering what is there and what our bodies are doing. If you would like to become part of this Facebook group where we talk about tons of topics, oh my gosh, so many topics, all of the individuals that purchase my book, The Keto Beginning, get exclusive access to our group. The last time I checked, I think we have about 16,000 people in the group which is super awesome. Everyone’s really engaged and caring and loving and I appreciate each and every single one of you. You can grab a copy of my book here and I hope that you enjoy the information that I shared today and that it was helpful in some way.

If you loved what I shared, I would love for you to subscribe to my channel. That was a little rain dance thing going on. You can click here [00:16:00] to subscribe to my channel and you will get updates every week about some awesome stuff and I am just about to leave on a plane to Vancouver to attend Wanderlust Whistler which is a yoga festival. I’m going for almost an entire week and I’m super pumped. If you’re going to be there, you should tweet me, be_healthful. Tell me that you’re there and follow me on Instagram and we should meet up and do some downward dogs together or have a kombucha toast because I’m sure there’s going to be a lot of kombucha at that party. I hope to see you there if you are attending and if not, I will see you next week. Okay, bye.

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Matcha Protein Ice Cream Bars (sugar-free, low-carb, keto + vegan) Sun, 26 Jul 2015 09:57:15 +0000 Keep reading ...


Matcha Protein Ice Cream Bars #vegan #dairyfree #eggfree #sugarfree #glutenfree #lowcarb #ketoBars of dairy-free matcha protein ice cream drizzled with dark chocolate. Completely vegan, gluten-free, nut-free and sugar-free. Bursting with healthy fats for your fat fueled life.

Ice cream! I’m literally writing this listening to the song Ice Cream by Jacob Plant dancing at my standup work desk. I’m channeling the ice cream energy on this one. Word.

So many people have told me that they find it difficult to eat when the weather gets really hot. I don’t have this problem (like, at all) but I feel you. Not so much from a hunger perspective, but when it’s a scorcher of a day, the last thing I want to do is be cooped up in my kitchen. So I’ve been thinking of ways to live a fat fueled life with as little food prep as possible – simple treats and good eats with minimal cooking + maximum nutrients.

Matcha Protein Ice Cream Bars #vegan #dairyfree #eggfree #sugarfree #glutenfree #lowcarb #keto

Enter the protein ice cream bar! These bars took me 15 minutes to whip up, they’re great for afternoon snack action (think: frozen fat bomb avec protein!) similar to my Fat Bomb Ice Cream but this is a less messy alternative.

I use protein powder as a convenient way to fuel up on the go – when I’m on the run, too lazy to create something epic, or in the mood for a chilled treat to cap off my afternoon. As you know, I’m in love with Genuine Health fermented vegan proteins+ because it’s just about the only protein powder that doesn’t reek havoc on my digestive system. It’s silky smooth… and delicious! Sure, you could add the protein powder to a shaker cup and move on with life, but that’s not nearly as fun as feasting on these dairy-free ice cream bars.

Matcha Protein Ice Cream Bars #vegan #dairyfree #eggfree #sugarfree #glutenfree #lowcarb #keto

The recipe is a simple combination of coconut cream and Genuine Health fermented vegan proteins+ made into a dough and pressed into a pan. They’re no bake and you don’t need an ice cream maker to feast on this vegan ice cream.

Enjoy <3

Matcha Protein Ice Cream Bars #vegan #dairyfree #eggfree #sugarfree #glutenfree #lowcarb #keto

5.0 from 2 reviews
Matcha Protein Ice Cream Bars
Recipe type: Vegan, Gluten-free, Dairy-free, Sugar-free, Nut-free (option) Yeast-free, Corn-free, Grain-free, Egg-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 16
Bars of dairy-free matcha protein ice cream drizzled with dark chocolate. Completely vegan, gluten-free and sugar-free.
Wet Ingredients
Dry Ingredients
  1. To remove the cream from the coconut milk, place can in the fridge for at least 24 hours (I like to keep a couple of cans in the fridge for quick access). Flip upside down, open with a can opener drain out the liquid, leaving you with the coconut cream.
  2. Add wet ingredients to a large bowl. Stir to mix. Set aside.
  3. Add dry ingredients to a small bowl. Whisk to combine fully. Drop into the wet mixture and stir with a large spoon until fully incorporated. The mixture should be like dough, you may have to mix with your hands.
  4. Line a 13x9 pan with parchment paper draping from all sides. Press the dough into the pan and spread evenly. Place in the freezer for 2 hours.
  5. Remove from the freezer and cut into squares. Drizzle each individual with melted chocolate and sprinkle with hemp hearts. Serve immediately, or right from the freezer.
Keep Nut-free: use the sunflower seed butter and hemp heart recommendations above.

Stevia: if you don’t like stevia, feel free to use your favorite sweetener here. Vanilla Genuine Health fermented vegan proteins+ is lightly sweetened with stevia, so there’s a bit of sweetness coming from it already.

View Nutrition Information (once on page, scroll down)

Matcha Protein Ice Cream Bars #vegan #dairyfree #eggfree #sugarfree #glutenfree #lowcarb #keto

Add all of your wet ingredients to a large bowl and give it a good stir. It’ll get creamy and gorgeous. I wanted to just jump in at this point!

Matcha Protein Ice Cream Bars #vegan #dairyfree #eggfree #sugarfree #glutenfree #lowcarb #keto

Once the dry ingredients are mixed in a little bowl, add them to the wet. You’ll notice that the matcha powder wasn’t added to my dry ingredients… because I needed to taste the flavor bit by bit until I reached the right level. I liked the recipe at 2 tablespoons of matcha powder.

Matcha Protein Ice Cream Bars #vegan #dairyfree #eggfree #sugarfree #glutenfree #lowcarb #keto

The mixture is pretty thick, like dough! I bet you could make balls out of this recipe, too! Ah, ice cream balls!

Matcha Protein Ice Cream Bars #vegan #dairyfree #eggfree #sugarfree #glutenfree #lowcarb #keto

Press, freeze and go to town (with your friends)…

Have you tried some of my recipes using Genuine Health fermented vegan proteins+? Of all the ones I’ve made so far, these No Sugar Greens Truffles are still my favorite. Which are your favorites?

]]> 7
Hemp Heart Bites Snack: The Ingredients + a Giveaway Fri, 24 Jul 2015 16:57:33 +0000 Keep reading ...


Manitoba Harvest Hemp Heart Bites #snack #glutenfree #healthysnack #hemp #vegan

A solution for your midday snack attack that will help fuel your active lifestyle and get you through even the busiest day.

My friends at Manitoba Harvest have created a new on-the-go Hemp Hearts snack. I got to try them at Expo West and was impressed with the satisfying crunch and nutty flavour… no nuts included!

Regardless of where you snack, they’re sure to help fuel your active lifestyle… that is unless you’re living low-carb. These little bites are packed with omega power, but they are sweetened (with unrefined sugars, of course!). I love the concept behind these bites and I know they’re going to change the lives of so many out there… think: replacing fruit snacks with Hemp Hearts. Win!

Manitoba Harvest Hemp Heart Bites #snack #glutenfree #healthysnack #hemp #vegan

These Hemp Heart Bites are made with just 5 ingredients. Unlike other snacks in the “healthy” marketplace, Bites are free from nuts, granulated sugar, processed ingredients and are GMO-free.

Come visit me on the Manitoba Harvest blog where I’m sharing my perspective on the ingredients in their new Hemp Heart Bites.

Are your children; or children you know, victims of the fruit snack, granola bar lunch craze? Do you think they would give these Hemp Heart Bites a whirl?



Leave a comment below to be entered to WIN 1 of 10 bags of Hemp Heart Bites from Manitoba Harvest!

Giveaway also available on Instagram.

Giveaway open to Canadian and US residents. Open until July 28 at 11:59pm EDT. Winners will be contacted via email and given 24 hours to respond before another winner is chosen.

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Video: How To Detoxify Right (and why juice cleanses are only 5% of the battle) Wed, 22 Jul 2015 09:06:30 +0000 Keep reading ...


How to detoxify right #cleanse #detox #vegan #juicecleanse #juice

I was naïve to think that a 3-7 day juice cleanse was enough to detoxify my body. Now, I’ve created a detoxification regime that I follow everyday that’s effortless, way less expensive in the long run, and I don’t have to starve on juices!

Toxicity affects all of us. From the moment we are conceived, we develop a toxic load from the toxins our moms carry with them. When we’re born, we continue to collect additional toxins into our adult life. Our toxic mattresses, the water we drink, chemicals in our homes, pollution, our environment, the list goes on. 

Think of our toxic load like filling up a glass of water, one drip at a time. While it may take awhile to “fill”, the cup will overflow leading to fluid retention, excess sweating, weight loss resistance, fatigue, autoimmunity, insomnia, and cravings… all symptoms of toxicity.

Twitter50x50If we want to gain better health, we have to support our bodies in cleansing EVERYDAY - via @be_healthful

I have news for you: you don’t need to use juice cleansing to detoxify! Watch the video, then scroll down for details on what I’m doing to more powerfully cleanse my body without juicing.

For video transcription, scroll down.


Detoxify without Juice Cleansing

Our most powerful (and largest) detoxification organ is our skin – an organ that isn’t used in a juice cleanse. In a juice cleanse, we rely solely on our digestive and sadly, many of the toxins in our bodies are in hidden deep in our cells (fat cells) that remain untouched during a juice cleanse.

Even with a juice cleanse every 3 months for 3-7 days, my body recently tested positive for arsenic, mercury and lead. Clearly, what I was doing for detoxification wasn’t enough.

So, I got to work on researching detoxification options that would…

  • Encourage detoxification on a cellular level
  • Help heal my body, hormones specifically
  • Normalize mood
  • Improve my circulation to bring nutrients to all of my organs and tissues
  • Not break the bank…

And, most importantly, use my skin as a detoxification pathway. It was a pretty clear choice: sauna was the way to go. But a quickly learned that there are a lot of “marketing words” out there and so many different options to boot.

Types of Saunas and Heat Therapy

Steam Room. A tiled room, filled with hot steam. Wet saunas create steam by utilizing steam generators or by throwing water on electrically-heated hot rocks. Concerns: additional toxicity from unfiltered water (chlorine, fluoride, etc), mildew, bleach-based cleaners to keep clean.

Heat Sauna/Hot Yoga. Where the room is heated by electricity or wood. This is a passive way of encouraging our body to sweat. Traditional saunas produce heat generated by electricity or less commonly wood burning. Concerns: generally use electric heaters that typically emit harmful levels of electromagnetic energy (EMF). A typical dry Finnish-type sauna operates at 180°F or greater and heats the body from the outside in, resulting in more time required in the sauna to get results.

Far Infrared. Uses heating elements that mainly emit light in the far-infrared range. Concerns: the heating elements typically emit harmful levels of EMF. To lower the EMF, metal shielding is used which increases cost and decreases far-infrared light emission into the sauna. Also, our bodies don’t have cell receptors for far infrared light, so these saunas only provide heat therapy.

Near Infrared. Uses incandescent near infrared heat lamps that combine the heat therapy of traditional saunas with the unique healing power and enhanced detoxification of near infrared light. The heat lamps produce the same visible red and near infrared that’s contained in natural sunlight. The cells in our bodies contain tiny receptors called “chromophores” which absorb the near infrared light that comes from these lamps. The heat lamps produce almost no EMF and gently heat the body from within. No concerns.

I discovered that near infrared was best for my health + budget

Benefits of Near Infrared Saunas

It’s pretty clear to see which sauna comes out on top, right? Near infrared!

Why did I choose infrared (NIR) and ultimately, a SaunaSpace Pocket Sauna? NIR lamp saunas combine synergistic light therapy to adjust mood and calm our system (other sauna options do not) in combination with hyperthermic (heat) therapy to provide…

Enhanced detoxification. Near infrared light penetrates deep within the body bathing internal organs with healing light unlocking even hard to reach toxins and heavy metals. The infrared heat penetrates up to 9 inches into your body to kill parasites, pull out toxins, kill weak or damaged cells, and increase circulation to boost oxygen, nutrient flow and strengthen immune cells. The red, orange and yellow colors of the infrared lamps activate the liver and intestine for deeper cleansing.

With frequent sessions, your skin gets activated to perform as a detox tool every day. The more you practice, the more efficient your body becomes at removing toxins through this powerful organ.

How to detoxify right #cleanse #detox #vegan #juicecleanse #juice

Wound and tissue healing. Muscle circulation and growth hormone is increased to boost muscle recovery and accelerate wound healing and other types of tissue injury.

Boosts metabolism. Increases ATP production in our mitochondria to boost metabolism naturally (at the cellular level). This process regulates of our energy product centers. Think: less fatigue, fmore natural energy and drive to do our bodies good, leading to healthier choices and passive weight loss.

Begin healing your body and improving your health with NIR

Rejuvenates skin, reduces body fat and cellulite. With its deep penetration, NIR unlocks toxins that are deeply stored in the skin to heal condition like acne scars, eczema, rosacea and more. The visible red and NIR light energizes and repairs damaged cells by boosting collagen and elastin production and returning the skin to a more youthful look. Regular sauna use can reduce overall body fat and decrease cellulite [source].

How to detoxify right #cleanse #detox #vegan #juicecleanse #juice

My Sauna of Choice, SaunaSpace

When I decided on near infrared over far infrared, I was intrigued by SaunaSpace Pocket Sauna for a couple of reasons… the price (less than $800), usability (small enough to fit in our bedroom), the 3-year warranty and money back guarantee.

When I received my hypoallergenic Pocket Sauna, I was impressed with how easy it was to setup. No tools required, plug and play. It took me about 1.5 hours to set up by myself while I watched a Netflix movie on my iPad.

The sauna is basically 4’ wide front x 2’ wide rear x 4’ deep x 5’ tall, constructed with 10 poles locked together into a trapezoid shape and draped with canvas. The heat lamps are in metal cages, to prevent contact burns and injury if the bulbs break, and attached to a wooden panel. The panel will plug into any standard plugin, worldwide… which is so much more handy than the other sauna options out there.

Start detoxifying daily with your own Pocket Sauna

My SaunaSpace Pocket Sauna Practice

I received my Pocket Sauna 4 weeks ago and have already created a solid NIR practice that I know my body is thanking me for. About 1 hour before bed, I turn my near infrared sauna on to let it preheat for 20 minutes. While it’s warming up, I drink some warm water to encourage sweating, jump in and work up a sweat during a 25 minute session. Right before I jump out to take a cold shower, I towel off in the sauna. I do this once a day. Some resources say you only need to do it a couple of times a week, but I look forward to it every night – it’s improved my sleep immensely and has lowered the amount of stress I deal with when my head hits the pillow.

I’m so impressed with my SaunaSpace experience that I’ll be sharing more about this low EMF detoxification option in the weeks and months to come including tips on how I use my Pocket Sauna, the changes I’ve experienced and an interview with SaunaSpace CEO, Brian Richards who knows EVERYTHING about saunas and detoxification.. we could (and have) geeked out on it a couple of times.

Begin a daily detoxification practice for balanced health

I did not receive monetary compensation for this post. I did receive this sauna in exchange for my honest review. I receive a lot of product and much of it never makes it to the blog because I know that you put trust in what I recommend. It’s in my best interest to share products with you that I firmly stand behind because if I recommend something that sucks, our community looses you. If you chose to purchase a Pocket Sauna, I will receive a small percentage of the sale (at no cost to you). This compensation; known as an affiliate program, is how I generate an income to support my family and pay the operating costs of running my blog.


Holy moly! I’m so excited. I have something really awesome to share with you, and I think I tell you that at the beginning of every single video. Usually, my head is so full of so much content that I want to share with you. The thing that I’m most passionate about right now is cleansing. For years, I did quarterly cleanses, 3-7 days every 3 months, totally rocked it. I’m known as the juice girl with my friends. Usually, these are the common 3 goals that people want to achieve by doing a juice cleanse. The first is to rid your body of toxins. The second one is to start fresh with your eating, and the third one is to boost nutrient intake. Here’s the thing: juice cleanses kind of suck.

Juice cleansing served me really well, and crazily helped me get on track with my health. It was one amazing step that helped me get to where I am now. Since adapting a high-fat, low-carbohydrate, ketogenic eating style, I haven’t been that interested in doing cleansing. Toxicity affects all of us: our mattresses, our water, our food. It all builds up in our body. Really, I was naïve to think that a 7-day cleanse of just like, hey, every 3 months, I’m going to drink some juice for 7 days, and then all the toxins will be out of my body. We’re surrounded with them every day, so we need to do something every day that helps us remove the toxins from our body. It makes sense, doesn’t it?

I firmly believe that we can attack these three goals: removing toxins, getting back on track, and boosting your nutrient intake without having to do a juice cleanse. This will save us money, this will save us time. Now, I’ve created a cleanse program that I follow every day that basically takes no time at all, that’s highly enjoyable, that’s pretty effortless, and I don’t have to be hungry. Let’s go back to the three goals of why we do juice cleansing, and I’ll tell you exactly how I do it without juice cleansing.

The first one, removing toxins from our body. I got a [02:00] blood test a little while ago, and it told me that I was pretty high in mercury to the point where I am no longer eating fish for the time being, until I can remove the mercury from my body. Yeah, sure, you can go on a juice cleanse and do it for oodles and oodles of weeks and potentially harm your digestive system. I’m not a huge advocate of doing long periods of juice cleansing. Or, today on Healthful Pursuit, I’m sharing how I’m ridding my body of mercury without having to rely on juices and removing as many toxins as I can as possible. This is backed up by actual evidence that the body can cleanse and detoxify naturally. Down to the cellular level. On today, I’m going through how I do this. I’ve included a link in the corner right here. Unlike juicing, it’s actually proven to work, down to the cellular level, you’re getting rid of the toxins. You don’t have to check out from your life for 7 days, and for all of you battling with cellulite, this is a perfect solution. Link right here and check it out. I’ve gone through it all.

The second one, wanting to start fresh with your eating habits. Here’s the thing: I’ve done a lot of different eating styles with a ton of different rules. The only one that I’ve been able to stick to with 100% confidence, and it just comes so naturally to me in my body is eating keto. Eating high-fat, low-carbohydrate. Of course, the best way to know if this works for you is to give it a shot and make sure you clear it with your doctor first just to make sure that this is safe for you and your health. For myself, I have never gone on such a long, epic cleanse than with keto. Really, all I’m eating is high-fat, grass-fed meats, a lot of vegetables, a tiny bit of fruit, and glorious fats. That’s a cleanse for life. There’s no sugar, very minimal fructose, no products. I don’t purchase any products, other than my collagen and [04:00] hemp seeds and nuts and things like that. It’s so clean and pure, and encourages detoxification because we’re eating nutrient-dense foods. We aren’t bogging our systems down with sugar and impacting our immune system.

By following the program I outline in my book, the Keto Beginning, after 30 days, many readers say, “I’m no longer addicted to sugar, so I’m just going to not eat sugar anymore.” By eating keto, you’re really starting this lifelong process of taking care of your body and eating more fats, getting comfortable with eating fats, and eating more whole foods. The third goal with juice cleansing is boosting your nutrient intake. One thing is just to eat whole foods and then you’ll boost it every day and just fall in love with kale and spinach and all your greens. Use parsley, not just as a garnish, but take a head of parsley, chop it up, put it at the bed of meats, sauerkraut and eggs, and mash it all up and eat it. It’s just about becoming more comfortable with whole foods to boost your nutrient intake every day.

Another thing you could do if you’re first getting started in the keto, high-fat, low-carbohydrate eating style and you want to juice is yeah, juice. There’s lots of resources out there that use green juices, like the one in my program, Vibrant Life cleanse program and cookbook, where all it is is greens, or very, very, minimal bit of fruit just to make it a little bit easier to drink for those people that green is just a bit too green for them. Perhaps, if you want to boost your nutrient intake that way, you’re doing it 2, maybe 3 times a week, with dinner you’re having your juice, before bed treat to help you sleep.

There you have it. The three reasons why we do juice cleansing in the first place can be achieved by not doing a juice cleanse. Of course, there’s people out there who will say, “Oh, but juice cleansing brings all these digestive benefits and all these other things.” Totally. I’m not here to debate that [06:00], I’m just saying that if juice cleansing’s not your thing and you’re more interested in detoxifying, boosting your nutrients, and gaining a healthy relationship with your food, you can do that without having to juice cleanse. In the case of the toxicity, being able to do a practice that takes 15 minutes every day so that I can make sure that the toxins I soaked up during the day are taken out at night, helps me sleep better at night knowing that I’m doing my body a service by doing this small little practice every day, probably for the rest of my life. Lifelong health is about lifelong practice. We can’t just expect to do one thing for 7 days and then be good for a year. This is every day, what are you doing to improve your health so that you can live a long, healthy, prosperous life?

From what I know now, a couple day juice cleanse is not going to make a huge, drastic, change in your health. Those little tiny practices that we’re doing every day that are effortless, easy, inexpensive, and very accessible, will make the biggest amount of change. We’ll do them every day because it makes us feel good. If you are looking to rid yourself of toxins, head on over to Healthful Pursuit and I’ll tell you how I do it with my new cleansing regime that doesn’t require juicing or fasting of any kind. If you’re looking to gain a healthy relationship with your food, why not try eating a whole food based approach to ketogenic eating, which I include in my book, The Keto Beginning. I’ve linked to it below, and also above, so you can check it out. See if it’s right for you.

I hope that was super helpful. If you enjoy this video and you want to hear more from me, please subscribe to my channel. I’ve included a link right here in front of this bubbly, weird lamp thing that I enjoy so much. Click that, subscribe, and I will see you next week. I hope you have a beautiful day. Bye!

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