Benefits of great sleep

Photo by Ketut Subiyanto on

Sleep is one of the most overlooked and yet one of the most important things we can do to perform our best. Get the right amount of sleep for your body and you wake energized, in a great mood, and ready to take on the day. Sleep impacts our food choices throughout the day, our ability to focus, and help your body recover. Don’t get enough sleep and you see all negative impacts in all the above. There is a reason sleep deprivation was a form of torture. You owe it to yourself (and those around you) to prioritize better sleep habits.

Tips for improving sleep coming soon!

Cheesy Broccoli and Beef Casserole

Want info on the easiest way to ketosis?


  • 1/2 lb Sausage
  • 1/2 lb ground beef
  • 10.8 oz microwaveable bag of broccoli (steamed)
  • 1 tsp garlic paste
  • 3 oz of cream cheese
  • 1/2 cup heavy whipping cream
  • 2 cups of shredded mozzarella


Preheat oven to 400 degrees. Brown sausage and beef and drain. Mix meat, garlic paste, cream cheese and mix until well. In a 9 x 13 oven safe dish place broccoli in the dish and cover with the meat mixture. Pour heave cream over the top. Cover with mozzarella and bake until some peaks are browned. 12-18 minutes. Enjoy!

Baked Chicken Awesomeness

I don’t know what else to call it, but it is freaking good. Heats up amazing for meal prep too!


  • 8 oz Cream Cheese softened
  • 4 oz Mayonaise
  • 4 oz Sour Cream
  • 2 tsp Garlic Powder
  • 2 tsp Onion powder
  • 2 lbs of Cubed Cooked Chicken
  • 12 oz frozen Spinach.
  • 1 cup Parmesan
  • 1/4 cup of Bacon bits
  • 1/2 cup Mozzarella Cheese Shredded


  • Preheat oven to 350 degrees
  • Thaw and drain Spinach
  • In a large bowl. Combine cream cheese, sour cream, mayonnaise, onion powder, and garlic powder. Mix vigorously.
  • Combine mixture with cooked chicken, spinach, Parmesan Cheese, and 1/8 cup of the bacon. Mix well.
  • Butter or spray a 9×13 baking dish. Spread mixture into dish. Top with remaining bacon.
  • Bake for 35 minutes.

Ketosis in 59 min?

Keto Lasagna

Simple Recipe:

  • 2 cloves of minced garlic
  • 2 pounds of ground beef
  • 1 jar of Germano’s (or your favorite low carb marinara)
  • 15 oz Ricotta Cheese (can use cottage cheese)
  • Egg thins (Can make your own or buy locally)
  • 1 tbs butter
  • 2 cups shredded cheese (I use mild cheddar)

Pre heat over to 350* Heat butter and garlic in pan. Add ground beef and brown. Add marinara sauce. In lasagna oven safe pan. Layer beef mixture. Ricotta Cheese, Egg thins, and cheese. Can do 1 or 2 layers, whichever you prefer. Bake for 20 minutes until bubbly cheese. Enjoy!

Low Carb Spaghetti Casserole


  • 4 Cups Cooked Spaghetti Squash flesh
  • I 24 ounce jar  
  • 1/2 pound Ground beef, cooked and crumbled
  • 1/2 pound Ground sausage, cooked and crumbled
  • 3 Cups Shredded Mozzarella cheese
  • Salt and pepper to taste
  • 50 Pepperonis 


  1. Pre-heat the oven to 350F.  Spray an 9 X 13 casserole dish with cooking spray
  2. Add the spaghetti squash, marinara, ground beef, sausage, and 2 cups of the mozzarella to the casserole and stir to combine.  Season with salt and pepper to taste.  Top with remaining cheese.  
  3. Top with the pepperonis in a single layer.  Bake in the pre-heated oven for 25-30 minutes until hot and bubbly.  Remove from the oven, let cool for 5 minutes and serve.