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The path to A New You Starts in the kitchen With The Food You Choose To Eat

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Keto Bacon Cheddar Breakfast Casserole

Keto Bacon Cheddar Breakfast Casserole

This is a great Keto Bacon Cheddar Breakfast Casserole family breakfast or if you have guests staying over as is often the case here in Puerto Vallarta. Actually, it is not bad for a nice light dinner if you want to make a one dish […]

Grass Fed Beef and My Keto Recipes

Grass Fed Beef and My Keto Recipes

When I share a recipe with you, the protein I am using is grass-fed & grass-finished beef, free-range organic chicken, or heritage-breed pork.  Grass Fed Beef and My Keto recipes go hand in hand to help you create healthy meals for family and friends. As […]

Keto Fully-Loaded Cauliflower Au Gratin

Keto Fully-Loaded Cauliflower Au Gratin

This is a recipe that I will be using over the holidays. Keto Fully-Loaded Cauliflower Au Gratin is one of those recipes that goes well with any protein entree that you are serving.

I like to switch this with Cauliflower mashed once in a while just for a nice change of pace. It is another example of how well we eat when following a ketogenic lifestyle. It is just a matter of adjusting some of the old food item recipes for new food recipes. And I promise. everyone will enjoy keto fully-loaded cauliflower au gratin when they try it. (more…)

Keto Mozzarella Chicken Thighs

Keto Mozzarella Chicken Thighs

Free Range chicken is a staple in our house and these Keto Mozzarella Chicken Thighs are one that we make often. Mainly because there is much more flavor in chicken thighs that is our choice but it can be made with chicken breasts as well. […]

Keto Egg Roll In A Bowl

Keto Egg Roll In A Bowl

If you enjoy egg rolls you are going to love this easy Keto Egg Roll in a Bowl. It is a meal, just add a keto friendly beverage like lime/mineral water or a glass of iced tea and your good to go. To me it […]

Is Daily Functional Fitness For You

Is Daily Functional Fitness For You

This is an update of an article I shared about 2 years ago. At that time I have lost a little over 50 pounds. Now it is a little over 100 pounds so I thought I would update this article and share it with those that might have missed it the first time around.

Long ago I decided that daily Functional Fitness was going to be the way for me to go if I was to exercise and stay in any kind of shape at all. I adjusted to a Ketogenic lifestyle that includes a lot more whole foods and I use functional fitness as my exercise program. As a side effect and without effort on my part other than the above, I have dropped a tad over 100 pounds that needed to go.

When I had my annual physical the doctor discovered through the blood work that I had a health issue that needed to be addressed. The pounds had to go in the fastest possible time without putting a strain on my health in general. That made it extra easy to make the changes. I have more pounds to drop (the curse of being a chef) and I plan to share with you what I do so perhaps if you want to drop a few pounds or just want to add a little Daily Functional fitness to your life, you will join me.

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You Can Enjoy These Clean 15 Foods

You Can Enjoy These Clean 15 Foods

Looking for foods that you can enjoy? Here is the 2018 list. You can Enjoy There Clean 15 Foods as long as they fit into your keto/Palio eating plans. I am giving you the complete list as reported by the The Environmental Working Group which […]

The Dirty Dozen Food Group

The Dirty Dozen Food Group

Every year we get an update on The Dirty Dozen Food Group. This is a report about the 12 foods that contain the highest levels of pesticides among the non-organic foods being sold to you. The Environmental Working Group compiles this report each year using […]

Master Keto Burger

Master Keto Burger

I save the Master Keto Burgers for those times when I want to spend a little time enjoying a casual meal with my wife and friends. I often choose to serve a keto friendly meal without going into any detail about it being keto. This requires that the eye appeal of the foods is as important or more important than the actual selection. These Master keto burgers are one of my favorite meals for those times.  Served with fresh cold brewed coffee over ice, Lemon and mineral water or iced tea, it is a great meal for a summer afternoon and nobody will every miss the French fries most people serve with burgers.

My wife is not following the ketogenic lifestyle but is a great supporter of my choice to do so. Often we will eat completely different meals, she makes her choice and I make mine. However, we both eat a lot of avocados and it seems everyone likes a hamburger so the master keto burgers work for both of us.

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Bacon and Cauliflower Scrambled eggs

Bacon and Cauliflower Scrambled eggs

Bacon and Cauliflower scrambled eggs is a nice, fast breakfast and another way to enjoy the many benefits of cauliflower. You can cook the cauliflower fresh or if you happen to have a little left over from yesterday it works here just as well. For […]


My Diary

Is Daily Functional Fitness For You

Is Daily Functional Fitness For You

This is an update of an article I shared about 2 years ago. At that time I have lost a little over 50 pounds. Now it is a little over 100 pounds so I thought I would update this article and share it with those that might have missed it the first time around.

Long ago I decided that daily Functional Fitness was going to be the way for me to go if I was to exercise and stay in any kind of shape at all. I adjusted to a Ketogenic lifestyle that includes a lot more whole foods and I use functional fitness as my exercise program. As a side effect and without effort on my part other than the above, I have dropped a tad over 100 pounds that needed to go.

When I had my annual physical the doctor discovered through the blood work that I had a health issue that needed to be addressed. The pounds had to go in the fastest possible time without putting a strain on my health in general. That made it extra easy to make the changes. I have more pounds to drop (the curse of being a chef) and I plan to share with you what I do so perhaps if you want to drop a few pounds or just want to add a little Daily Functional fitness to your life, you will join me.

(more…)


All Time Favorites

Common Mistakes to Avoid with Carb Cycling

Common Mistakes to Avoid with Carb Cycling

Common Mistakes to Avoid with Carb Cycling This is article five, the finial article of this series, if you are going to enjoy the benefits of carb cycling, please take a couple of minutes and read the other four articles about carb cycling on this […]

Four Tips for Starting Carb Cycling

Four Tips for Starting Carb Cycling

Four Tips for Starting Carb Cycling and this is article four in our five part series If you’ve been getting more serious about getting into carb cycling, you probably have been doing a decent amount of research on how it works, and how you can […]

Different Methods for Carb Cycling

Different Methods for Carb Cycling

What are the Different Methods for Carb Cycling? Part three of the five part series. One of the great things about getting in shape, is that there is more than one way to get it done. The body works in a variety of marvelous ways […]

What are the Benefits of Carb Cycling?

What are the Benefits of Carb Cycling?

What are the Benefits of Carb Cycling? This is part two of this five part series. Even though it can be very hard to have a high level of discipline with some habits, it’s clear that hard work can yield some very amazing and exciting […]

What is Carb Cycling With a Keto Diet?

What is Carb Cycling With a Keto Diet?

What is Carb Cycling With a Keto Diet? As you probably know, the ketogenic, or keto diet, requires you to follow an extremely low-carb diet. It is usually 20 net carbs a day, though some people can remain in ketosis with as little as 50 […]


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