Healthful Pursuit The Delicious Pursuit of Living Free Wed, 29 Jul 2015 19:43:52 +0000 en-US hourly 1 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…


  • 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?

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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

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?

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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.


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.

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Potato Salad… That Isn’t Sun, 19 Jul 2015 09:19:58 +0000 Keep reading ...


Potato Salad… That Isn’t #paleo #lowcarb #keto #vegan #hflc #lchf #eggfreeA low-carb + paleo “potato” salad… with no potatoes at all! Made with clean, low-carb ingredients. Can be made vegan, too.

Low-carb, high-fat, keto and loving it. Living this way has enabled me to take my health in an entirely different direction, something no other eating style has given me the freedom to do. Clear skin, no bloating, comfortable going hours without stressing over snacks…

When I created The Keto Beginning, I dreamed that it would act as a resource for a couple hundred of you looking to change the way you nourish yourself (as I had). I had no idea how big it was going to get. Of the hundreds of thousands that have purchased my book, 1,500 are active members on our private Keto Beginning Facebook Group, a safe space for high-fat, low-carb questions, answers, suggestions, support and good recipes.

Potato Salad… That Isn’t #paleo #lowcarb #keto #vegan #hflc #lchf #eggfree

All of the members (there are a couple of guys, too ;) are informative, supportive and kind. A couple of weeks ago, Noeletta; a member of the group, shared the concept of making a low-carb “potato salad” from cauliflower and my wheels started spinning. You should know by now how much I adore cauliflower. Heck, I even made lemon pudding with a base of cauliflower so it should come as no surprise that a paleo potato salad made from cauliflower sparked my interest.

So naturally, I made a couple of adjustments to the original recipe: amped-up the flavor, switched things around a little, made a creamy dressing with my favorite paleo mayo and pumped up the parsley.

Potato Salad… That Isn’t #paleo #lowcarb #keto #vegan #hflc #lchf #eggfree

Kevin and I have been enjoying this salad, served as a side to a big stack of roasted vegetables and barbecued meats. Don’t do eggs? That’s okay! You can use my egg-free mayo recipe that I linked up to in the recipe.

Potato Salad… That Isn’t #paleo #lowcarb #keto #vegan #hflc #lchf #eggfree

4.0 from 1 reviews
Potato Salad… That Isn’t
Recipe type: Vegan (option), Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free (option), Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 4
A paleo “potato” salad… with no potatoes at all! Made with clean low-carb ingredients. Can be made vegan, too.
  • 1 head of cauliflower, chopped into bite-sized pieces
  • 6 hardboiled eggs, omit if making vegan or egg-free
  • 3 pickles, chopped
  • ½ cup chopped fresh parsley
  • ¼ cup green onion, green part only, chopped
  1. Prepare the cauliflower by cutting into bite-sized pieces. You can do this with a knife or if you want smaller pieces, shred. Steam for 2-3 minutes. Drain and set aside to cool.
  2. Peel eggs and separate yolks, set aside. Cut the whites into small bite size pieces. Mix the egg whites into the cauliflower mixture in a large bowl along with chopped pickle, green onion and parsley.
  3. Add egg yolks, mayo, mustard, pickle juice, salt and pepper into your high-powered blender and blend until smooth. Pour over the cauliflower mixture and stir to coat. Chill overnight and serve.

View Nutrition Information (once on page, scroll down)

Potato Salad… That Isn’t #paleo #lowcarb #keto #vegan #hflc #lchf #eggfree

I love potato salad so much that this isn’t the only low-carb potato salad recipe on Healthful Pursuit. My No Potatoes! Potato Salad uses a base of cooked rutabaga as a replacement for potatoes, pictured below.

Click here for this OTHER paleo potato salad recipe.

No Potatoes Potato Salad-9720

I love the boosted creaminess as a result of adding the cooked yolks in with the dressing. I highly recommend doing this. I urge you to do this!

Potato Salad… That Isn’t #paleo #lowcarb #keto #vegan #hflc #lchf #eggfree

You could have a lot of fun with this salad – try different dairy-free salad dressings for a whole different salad.

Potato Salad… That Isn’t #paleo #lowcarb #keto #vegan #hflc #lchf #eggfree

I can’t resist a good, creamy dressing… especially when it’s dairy-free!

Potato Salad… That Isn’t #paleo #lowcarb #keto #vegan #hflc #lchf #eggfree

Pile on, stir, chill and dig in.

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Video: Thinking of Trying The Wild Diet? Wed, 15 Jul 2015 09:21:21 +0000 Keep reading ...


Video: Thinking of Trying The Wild Diet? #lowcarb #highfat #hflc #lchf #paleo

My experience with The Wild Diet by Abel James of The Fat-Burning Man Podcast. Who it’s good for, who should look elsewhere and whether it’s a good resource for the ketogenic, high-fat, low-carb community.

There’s a new high-fat book in town and many of you have been asking me to share my thoughts – the premise, who it’s good for, who shouldn’t bother, the recipes, everything.

I was introduced to Abel’s work via Dave Asprey the author of The Bulletproof Diet. Abel has been a guest on Dave’s blog, podcast and YouTube channel over the years and; as a woman who likes to dig her teeth into the hottest information (you thought I was going to say abs, didn’t you), Abel’s new book was on my list of resources to check out.

The Wild Diet: the high-fat principles, book structure, resources, who would benefit and who should look elsewhere.


  • Practicing feast nights with a cyclical practice of carbing up
  • How soy affects the health of your thyroid
  • Why GMO breaks down your cells
  • Workout programs for high-fat living


What program are you following right now? I’d love to hear your thoughts, whether it’s a program you’ve made up or one that you’re taking inspiration from. And, if there are books out there that you’d like me to review, share in the comments! I’m always up for a good read.

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Flourless Crispy Flaxseed Waffles (grain-free, paleo, sugar-free, low-carb, keto + vegan) Sun, 12 Jul 2015 09:20:11 +0000 Keep reading ...


Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #veganGrain-free crispy waffles made entirely of ground flaxseed. No flour, no grains, no sugar, just flax! Infused with fresh herbs or ground cinnamon – dress it up sweet or savory.

When I travel and have access to a kitchen, I bring a couple of bags of pre-made Grain-Free Flaxseed Focaccia mix with me. All of the dry ingredients that the recipe calls for in little ziploc bags. When I get to my destination and want to make a batch, I add water, oil and eggs and away I go!

The other day, my sister and I came across one of the bags in the pantry while we were making waffles and we thought maybe, just maybe the mixture would make the perfect savory waffle. We added water, oil and eggs, a bunch of chopped fresh herbs and scooped it onto our favorite waffle maker.

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

Low and behold, the waffle maker beeped, we opened the top and feasted our eyes on the beauty. It was like nothing we’d ever experienced. Crisp and golden, perfectly cooked all the way through. No gumminess. It was perfection.

Seriously, Grain-Free Flaxseed Focaccia never disappoints. Breads, muffins, now waffles? It’s a dream come true.

Concerned with what flax does to hormone levels?
Watch: hormones and high-fat eating
Read: why I’m okay with eating flaxseed

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

So here you have it – my Flaxseed Focaccia recipe tweaked just slightly to make the perfect waffle. You can do anything with these waffles…

Make it egg-free/vegan. Check the notes section of the recipe on how to make these grain-free waffles egg-free and vegan.

Make it savory. Add fresh herbs into the batter. When complete, top with roasted veggies, shredded chicken, sliced brisket, avocado, mayo, mustard, or sauteed onions. Think: waffle sandwich.

Make it sweet. Fold in ground cinnamon to the batter. When complete, top with your favorite low-carb fruits like strawberries, raspberries or blueberries. Add a dollop of coconut cream.

… you could even make a batch of these grain-free waffles with ground cinnamon and top with my Fat Bomb Ice Cream (dairy-free + sugar-free).

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

5.0 from 1 reviews
Crispy Flaxseed Waffles
Recipe type: Vegan (option), Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free (option)
Prep time: 
Cook time: 
Total time: 
Serves: 4
Grain-free crispy waffles made entirely of ground flaxseed. Infused with fresh herbs or ground cinnamon. Dress it up sweet or savory. Gluten-free, grain-free, paleo, vegan + keto.
  1. Place your waffle maker on the counter and heat on medium, or your desired setting for crisp waffles.
  2. Combine flax seed with baking powder and sea salt in a large bowl. Whisk to combine fully and set aside.
  3. Add eggs, water and oil to the jug of your high-powered blender. Blend on high for 30 seconds, until foamy.
  4. Transfer liquid mixture to the bowl with the flaxseed mixture.
  5. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
  6. Add in your fresh herbs or stir in the ground cinnamon.
  7. Divide mixture into 4 servings. Scoop each; one at a time, onto the preheated waffle maker and close the top. Cook until it beeps and repeat with remaining batter.
  8. Eat immediately or freeze in an air-tight container for a couple of weeks. Can be frozen and then toasted for a quick breakfast, lunch or dinner.
Fresh herbs: I like to use a combination of rosemary, parsley and thyme.

Make it vegan or egg-free: replace eggs with 5 tablespoons finely ground flaxseed with 15 tablespoons of warm water. Let it sit for 5 minutes until it’s gooey. Alternatively, you can use 10 teaspoons of finely ground chia seed and 15 tablespoons warm water.

Waffle maker: I have this Breville Smart Waffle Maker but in Canada, it’s a circle. It’s the same product, just different shape in the US. This waffle maker has a moat around it that catches all of the batter that oozes over the side of the standard waffle makers making cleanup a breeze! And it locks in while you cook for even waffles through and through.

View Nutrition Information (once on page, scroll down)

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

Add all of the dry ingredients to a bowl and give it a little stir. Set aside.

Add the wet ingredients to your blender (it must be a blender or this recipe will not work). Once it’s foamy, add it to the bowl of dry ingredients. Stir and let sit for a little while to firm up. Have faith.

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

You can see, it gets thicker and thicker. This is just a couple of minutes in.

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

Add in your fresh herbs, if you’re doing it. Or stir in some ground cinnamon. Better yet, you could separate the dough and do a different flavor for each waffle!

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

Drop the batter onto your preheated waffle maker. Close the lid, lock it up, and let it cook. My favorite setting is “5” – it makes the waffles nice and crisp and perfect!

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

Once your waffle maker beeps, lift the lid and use a fork to remove the waffle from the waffle maker. Place on a cooling rack and repeat with remaining batter.

Flourless Crispy Flaxseed Waffles #grainfree #dairyfree #paleo #sugarfree #keto #lowcarb #vegan

Sit back and relax. Maybe freeze a couple for next weekend… although ours never make it to the freezer…

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Video: The Best Foods to Eat When You’re Keto Thu, 09 Jul 2015 09:33:55 +0000 Keep reading ...


The Best Keto Foods #keto #hflc #lchf #lowcarb

How to thrive on keto with a whole food-based approach to high-fat, low-carb living without dairy. The best foods, worst foods and navigating thyroid imbalance.

My approach to high-fat living is about achieving balance. It’s about having a relationship with fat again, about flipping the food pyramid upside down – what we used to eat in carbs we are now eating in fat, and vice versa. It’s not about completely removing carbs from the equation or being afraid that the kale we have on our plate will kick us out of a ketogenic state.

This is a lifelong thing. So, lets set up some lifelong, healthy practices, yes?

Today, we’re chatting about the best foods to consume on a whole food-based approach to ketogenic, high-fat, low-carb living. Because it’s important to make sure that the food we’re eating is the highest quality with the most nutrients because…

Twitter50x50Everything you put into your body is going to make up your cells and determine your reality. Everything.

Lets break it down.


  • The best vegetables for a ketogenic eating style
  • Importance of high-quality meats and fats
  • When you can skip organic and save money
  • The salt to eat if you have a thyroid condition
  • What eating low-carb, high-fat (keto) does to thyroid function


Questions about high-fat living? Lets chat about them in the comments!

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Why I Threw Out My Mattress + Replaced With intelliBED Tue, 07 Jul 2015 09:27:57 +0000 Keep reading ...


Are you sleeping on a toxic mattress?

How our mattress was silently affecting our health. The many reasons why I ended up throwing out our 6 year old mattress and replacing it with an intelliBED.

What I’m about to share with you may make you angry, frustrated and downright disappointed. I couldn’t not share this with you, so here goes…

Kevin and I treated ourselves to a new mattress when we moved into our first home together, 6 years ago this summer. We did what all couples do when they’re in the market for a new mattress – we gathered up a list of department stores and proceeded to test out a bunch of beds until we agreed on one. By the end of the process, various salespeople had educated us on optimal sleep positions, pocket coil, memory foam and the like.

We found one that we loved – it was comfortable, just the perfect amount of firmness, and we arranged for it to be delivered to our new home. We’ve been sleeping on it ever since.

Fast forward 6 years. My closest girlfriend tells me she’s just been diagnosed with hyperthyroid; being fearful of the conventional approach to things (aka radioactive iodine), she enlisted the help of a Naturopathic Doctor to aid in healing.

She recounts the story, “The doctor went through a slew of recommendations… a list of foods to avoid, homeopathic remedies, and the big one? Getting rid of my mattress.”

“Mattress? What does a mattress have to do with thyroid health?” I asked.

And she filled me in. Oh, did she ever.

This mattress conversation was the start of an intense 4 months where I became hypervigilant about the toxins in my life and the impact that they could be having on my family’s health.

Are you sleeping on a toxic mattress?

What I’ve learned about conventional mattresses

The mattresses we’re sleeping on are comprised of synthetic materials that are wreaking havoc on our health, slowly and silently. Every night, the chemicals from these synthetic materials evaporate into the air and are inhaled hour upon hour by the person sleeping on the bed.

No mattress can be sold in North America without some level of flame retardant. There are many ways to go about making a mattress less likely to go up in flames. One of them; and the most popular, is a concoction of extremely toxic chemicals like…

  • Boric acid, used to kill cockroaches.
  • Antimony, more toxic than mercury.
  • Formaldehyde, a cancer-causing agent.

In this 2008 article, the chemicals that make up PBDE’s (a type of flame retardant) were subjecting sleepers to continuous exposure from the mattresses they were sleeping on. Many of the governments that made mattress PBDE’s mandatory are retracting the mandate but haven’t defined rules and regulations on safe flame retardant options. While PBDE’s are banned in many countries, the combination of chemicals that make up a PBDE are fair game. Not to mention the foam (often memory foam) used on the tops of mattress that can also pose a health risk [source] by releasing VOCs into our bedrooms.

My question: what good is saving your house from burning down (that’s assuming you smoke in bed…) if your mattress is contributing to your toxic load every day of your life?

What these toxins can do to our health

Increased risk of miscarriage, premature birth, headaches, insomnia, fatigue, excessive thirst, respiratory imbalance, reproductive damage, liver damage, kidney issues, cancer, nervous system disorders, lung cancer, allergies, weakened immune system, autoimmunity, . And VOCs, a very real concern related to memory foam or foam-topped mattress can cause a slew of additional issues [source].

In the case of your thyroid, these toxins are believed to mimic thyroid hormones, causing an imbalance. Although studies have only been done during pregnancy [source].

All references and sciency stuff aside, it’s pretty simple to me: the mattress we were sleeping on was toxic. And; while I didn’t think I was experiencing crazy side effects, I’ve learned that if there’s something in my life that’s concerning it’s better to remove that thing than waiting for it to affect me.

Which takes me to the solution. Or, the solution I landed on after countless weeks trying to figure out the best option for Kevin and I…

Are you sleeping on a toxic mattress?

Why I traded my conventional mattress for an intelliBED

I wanted a safe, non-toxic mattress to make sure that I wasn’t inhaling toxic fumes when my body was resting. In addition to many of the resources out there on sleep and toxicity, this article helped me make my decision to switch to intelliBED [resource].

I wanted to take the pressure off my body to achieve a deep and restorative sleep necessary to heal my body. This helped me determine that intelliBED was the right fit [resource]

I wanted to keep my spine aligned and supported to achieve better posture and structural support during the day. While I don’t have chronic pain, I have many clients who do and; when they look back on things, wish they’d taken better care of their body long before now [resource].

Get a toxin-free sleep with intelliBED (and 10% off when you use the coupon code HEALTHFUL)

Our health improvements since intelliBED

Kevin and I weren’t expecting to be wowed with change when we made the switch. For us, trading in our mattress for an intelliBED was all about reducing our toxic load and less about comfort, supporting joints or improving our sleep quality. And, truth be told, we felt like the quality of our sleep was pretty bang on before making the switch.

We have been sleeping on our new intelliBED mattress for 4 weeks and; aside from sleeping better knowing we’re not inhaling a bunch of chemicals, here are 5 things we weren’t expecting to experience…

Uninterrupted sleep. I used to wake up every time Kevin got out of bed (at 3am every morning to go to work). Now, I sleep through the night and wake up naturally around 7am.

No night sweating. We toss and turn pushing the blankets to the foot of the bed, especially in the summer. This has not been an issue with our intelliBED. Heat doesn’t trap under the foam (because there is no foam) allowing air to flow freely, leading to a cooler sleep.

No headaches. Kevin experienced morning headaches every single morning. He sets a tylenol on our bedside table the night before just so he’s prepared when he wakes up. He hasn’t had to do this since we started sleeping on an intelliBED.

No throat clearing. Kevin has been clearing his throat ever since we moved into our new house. Usually in the early afternoon, every day. It goes away when we travel, comes back when we get home. We always thought it was something in our house, but it’s clear it was the mattress.

No hip pains. I had thought that my constant hip pains were because of my office chair. I’m sitting in it now writing this and my hip is as happy as can be. The pain went away 3 weeks ago and hasn’t returned.

We didn’t think that the headaches, throat clearing and hip pains were being caused by our mattress, but it’s SO clear now that they were. Create a toxin-free sleeping environment with intelliBED.

Why I replaced my mattress with intelliBED

If you decide go toxin-free…

The intelliBED team has been gracious to offer the Healthful Pursuit community 10% off everything in their store. Use the code HEALTHFUL at checkout and a 10% discount will be applied.

What I hope for you

I wish I’d known the mattress story. I wish I’d asked the right questions when we were visiting department stores so that I could have made a healthy choice for me and my family.

What upsets me the most? These companies don’t have to specify what flame retardant they’re using, they don’t have to educate salespeople on these ingredients (which explains why no one is talking about this), and they can claim that their mattresses are “healthy” and “good for you” when they’re straight-up not.

I hope by sharing my story – how I learned that our mattress was silently affecting our health and the many reasons why we sleep on (and love) our intelliBED, that you can make a well-informed choice for you and your family.

Get the scoop about intelliBED and how it can change your health.

I did not receive monetary compensation for this post. I did receive this mattress 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 me and 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. Plain and simple. If you chose to purchase intelliBED product, 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.

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No Sugar! Ultimate Fat Bomb Ice Cream with Custom Flavors (dairy-free, nut-free, paleo, low-carb + keto) Sun, 05 Jul 2015 09:44:17 +0000 Keep reading ...


No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleoAn ultra-creamy dairy-free ice cream without the coconut milk or nuts. Keto, all the way. A frozen fat bomb with multiple flavor variations.

We love this dairy-free ice cream for a bunch of reasons. I love it because it doesn’t use coconut milk. Not that I have anything against coconut milk, there’s just a lot of dairy-free ice cream recipes out there that use it, and I like to do things a little differently.

Kevin likes it because it makes him feel good – no sugar crash, no stomach aches, just pure ketone-generating energy. Think of this sugar-free ice cream like a fat bomb… but chilled.

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

And ice cream days are in full swing over here. Kevin’s been working double time at the office, leaving for work around 4am and getting home around 7pm every night. To say that we have limited time together is an understatement.

Since going keto, we’ve been able to make his work schedule run in tandem with his eating schedule. He fasts until 2pm, chows down on the one meal he brings with him and when he gets home in the evening, he’s ready to feast. And; as a little treat, I surprised him with a batch of his favorite fat bomb ice cream last week. Inspired by Dave Asprey’s “Get Some” Ice Cream, bursting with my favorite Bulletproof goodies including brain octane MCT oil.

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

We sat out on the deck to soak up the last of the evening sun and enjoy a bowl of dairy-free ice cream. The only problem? Kevin has a hard time eating just one bowl. He’d eat the whole batch if he could. The problem with this being… there’d be none left for me. Happens a lot around here.

Grab a spoon and join us!

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

5.0 from 1 reviews
Ultimate Fat Bomb Ice Cream
Recipe type: Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free
Prep time: 
Cook time: 
Total time: 
Serves: 5
An ultra-creamy, dairy-free ice cream without the coconut milk or nuts. Keto, all the way… a frozen fat bomb.
  1. Add all ingredients but ice cubes into the jug of your high powered blender. Blend on high for 2 minutes, until creamy.
  2. While the blender is still running, remove the top portion of the lid and drop in 1 ice cube at a time, allowing the blender to run about 10 seconds between each ice cube. The goal here is to dilute the mixture just a bit and make it cold so it will run through the ice cream maker easier. If you have a Vitamix, there is a small space at the top, just big enough to drop in the ice cube. If you don’t have a hole in your lid, turn off the blender each time as you add an ice cube, one at a time.
  3. Once all of the ice has been added, pour the cold mixture into your ice cream maker and churn on high for 20-30 minutes, depending on your ice cream maker. If you do not have an ice cream maker, transfer the mixture to 9x5 loaf pan and place in the freezer. Set the timer for 30 minutes before taking out to stir. Repeat for 2-3 hours, until desired consistency is met.
  4. Serve immediately as soft-serve or scoop into a 9x5 loaf pan and freeze for 45 minutes or so. Store covered in the freezer for up to a week.
Ice Cream Maker: I’ve had this Cuisinart Ice Cream Maker for 4 years and it’s served me well. Under $80 and perfect for summer treats!
Cacao Butter: is the fat from chocolate. I like purchasing these cacao butter wafers because they’re a lot easier to work with than the chunks.
Coconut Oil: If you don’t want to use coconut oil in this recipe, you can use an equal amount of additional cacao butter.
Xylitol: our bodies have the enzyme required to breakdown xylitol, but it requires that we start off slow in our intake. If you don’t want to use xylitol, alcohol-free stevia is another option, or raw honey, or any other sweetener of your choice. I chose xylitol and stevia because it keeps the carb count low.
Flavor Variations: Use a ⅓ cup of a combination of any of the following, or omit for vanilla ice cream. For variations where spices or teas are involved, use about 1 tablespoon of the spice/tea and the rest of the other ingredient to make up ⅓ cup total. (1) cacao powder (2) cacao powder and ground turmeric (3) cacao powder and chopped fresh mint leaves (4) cacao powder and your favorite tea leaf mixture (5) lucuma and maca (6) cacao powder and ground cinnamon (7) roughly ground almond flour and cacao powder (8) roughly ground almond flour and cacao nibs.
MCT Oil: if you don’t want to use MCT oil, you could replace with an equal amount of avocado oil or flax oil.
Topping: I used Lily’s Sugar-free Dark Chocolate Baking Chips as a bit of a sprinkle.

View Nutrition Information (once on page, scroll down)

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

The key is to blend the mixture until it’s frothy, a couple of minutes in your high-powdered blender will do the trick! Amazon is offering refurbished Vitamix units for under $300. My Vitamix was a refurbished unit that I bought 8 years ago and it’s still going strong.

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

Once it’s silky smooth and the ice cubes have been added – ONE AT A TIME! Pour into your ice cream maker. As I mentioned in the notes of the recipe, I’ve had this Cuisinart Ice Cream Maker for 4 years and it’s served me well. Granted, I don’t use it every day, but when I do pull it out, I thank myself for keeping it around all this time. When you need an ice cream maker, nothing else compares.

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

How long it takes depends on your ice cream maker. If you like your ice cream scoopable, once complete, transfer to the loaf pan and let it harden up in the freezer. This is our favorite way of enjoying this dairy-free treat.

Scoopable, delicious and down-right summer approved!

No Sugar! Ultimate Fat Bomb Ice Cream #keto #sugarfree #lowcarb #nutfree #keto #hflc #lchf #paleo

And, if you like healthy summer treats, I created a cookbook last year with 45 ice pop recipes. All are gluten-free, grain-free, 100% paleo, nut-free and can be adapted to fit a low-carb life. Just switch out the unrefined sugar for stevia or xylitol. Get 45 ice pop and summer treat recipes.


Happy Sunday!

Do you have an ice cream maker at home? What’s the best flavor of ice cream or combo of ingredients you’ve used in your homemade creations?

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