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About Heal Nourish Grow

Welcome to Heal Nourish Grow, an ultimate wellness, advanced nutrition and healthy lifestyle site. Our intention is to share our experience and insight through unique content that will help you transform and live your best life.

Our hope is that what we’ve learned over years of experimenting with nutrition, yoga, fitness, self-exploration, psychology, meditation and creativity will inspire you to lead a healthier, more fulfilling and most importantly, FUN life! Read More –>

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ᴋᴇᴛᴏ ⬇️𝟸𝟻 ᴘᴏᴜɴᴅs
🥩ᴄᴏɴᴛᴇɴᴛ + ᴋᴇᴛᴏ ʀᴇᴄɪᴘᴇs🏋️‍♀️ᴀʀᴛɪᴄʟᴇs*ᴄᴏᴀᴄʜɪɴɢ*ɪɴsᴘɪʀᴀᴛɪᴏɴ
ʜᴇʟᴘ ʏᴏᴜ ʟɪᴠᴇ ʏᴏᴜʀ ʙᴇsᴛ ʟɪғᴇ
#ᴋᴇᴛᴏʀᴇᴄɪᴘᴇs #ᴋᴇᴛᴏʟɪғᴇsᴛʏʟᴇ #ʏᴏɢᴀ #ᴛʀᴀᴠᴇʟ

If you're in the Cincinnati area, you're lucky eno

If you're in the Cincinnati area, you're lucky enough to be around a group of steakhouses by @jeffrubyculinary that are consistently rated among the best in the nation.⁣
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Restaurants have been so affected by all of the virus restrictions. Support them when you can! Ruby's still has this amazing deal until the end of September, steak and lobster for 2 for $99 (if you're ordering single you can still get it for half). ⁣
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They'll leave off or sub the potatoes but I forgot to ask :) ⁣
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What's your favorite meal out?⁣
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#cincy #cincygram #ohiogram #carnivore #carnivorediet #steakhouse #ribeye #myohioadventure #culinaryarts #meatporn #lobstertail #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation #ketolove #ketoresults #ketogenicfood #ketofriendly #healthycooking #ketokitchen #513 #meatlover

Happy transformation Tuesday friends!⁣ ⁣ I was

Happy transformation Tuesday friends!⁣
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I wasn't going to do a TT post, but then I had an "accidental" NSV today due to my messy closet.⁣
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I have a shelf of jeans because in the winter, that is pretty much my uniform. I'm definitely a jeans person so I have several. Ok, maybe even like 10?😆⁣
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All of them fit me EXCEPT I keep a couple that don't always fit. The dreaded "skinny" jeans. We all have at least one of those right? ⁣
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When I went to get dressed today, a pair of jeans had fallen from the shelf, probably last night when I folded a different pair to put back. Because I didn't really care which jeans I was going to wear today I grabbed the ones that had fallen.⁣
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As I went to put them on I noticed they seemed fairly tight...so I looked at the label and was like "oh, no wonder" but I haven't tried to put them on for a least a year so I just decided to go for it. No doubt they're tight, many times they won't even go past my hips...BUT! TODAY. They. ARE. ON!⁣
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I've just been chugging along without the scale moving much, but I can see my body composition is slowly changing, without me having to be obsessive about tracking calories or macros.⁣
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I have a simple formula now that's been working for me. If you're struggling, let's chat. ⁣
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Parts of what I do are stupid easy, some practices are more complex and all of it takes consistency, but I have no doubt that YOU can do it too. ⁣
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If you're struggling to feel good and reach your weight loss goals, let's chat!⁣
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#nsv #nonscalevictory #weightlosstips #weightlossfood #weightlosschallenge #weightlossstruggle #weightlossgoal #burnfat #weightlosscoach #weightlosssuccess #weightlossresults #weightlosscommunity #weightlosstransformations #weightlosshelp #fatburn #detoxify #metabolism #weightlossbeforeandafter #whole30approved #carnivore #carnivorediet #lowcarbrecipes #lowcarblife #ketolifestyle #intermittentfasting #ketotransformation #ketolove #ketoresults #ketogenicfood #transformationtuesdays

Not my best plating job but this was absolutely de

Not my best plating job but this was absolutely delicious! Last night I made super simple chicken and beef enchiladas using @cutdacarb wraps.

Stupid simple...cook your chicken and ground beef with a bit of pureed tomatoes for moisture. Season the rest of your pureed tomatoes to make enchilada sauce...this batch I used a hatch chili I had and blended it with the tomatoes along with salt, pepper and cayenne.

Spray your pan, add a couple of spoons of sauce to the bottom and assemble your enchiladas with meat and shredded cheese. Add the rest of the sauce on top of the enchiladas and more cheese. I prefer Mexican cojita but couldn't' find it at the store this time so I just used a shredded Mexican blend.

Bake until heated through and cheese is bubbly and starting to brown, about 15-20 mins at 350.

Was perfect with @dryfarmwines French cab franc...need to order more of that it was so amazing. Link in my bio for an extra bottle for a penny.

Would you make this? 🌯🇲🇽🌮🥑

#foodinstagram #mexicancuisine #enchiladas #mexicanfood #avocadolover #feedfeedglutenfree #gourmetfood #lchfbrasil #lchffood #ketofood #ketogenicdiet #ketorecipes #lchfdiet #sugarfree #instagourmet #eatfatlosefat #ketofam #cincinnatifoodie #lowcarbfeed #atkins #instagramfood #paelolifestyle #glutenfreelifestyle #hautecuisines #ketofriendly #ketomexican #ketomeals #ketodinner #ketoliving #ketomom

Weekends are for brunch! This is my version of chi

Weekends are for brunch! This is my version of chilaquiles. ⁣
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Traditional chilaquiles have the chips cooked in enchilada sauce but the @cutdacarb wraps are so thin that would have made a mushy mess. Instead, I like to add some enchilada sauce right before I'm going to eat them. ⁣
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Today's rendition included smoked brisket AND bacon. Because you know...ALL. THE. MEATS.⁣
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There may have also been my special keto mimosa, which is a glass of delicious @dryfarmwinews sparkling that came within 5 feet of some orange juice 😜...link in bio for an extra bottle for a penny.⁣
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What's on your plate this weekend? PS Isn't it so amazing to eat like this and still lose or maintain weight? ⁣
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#carnivore #carnivorediet #chilaquiles #smokedbrisket #culinaryarts #meatporn #brisket #baconbaconbacon #smoked #ManFood #meatlover #bbqporn #meatlovers #brunchideas #brunchtime #ketobrunch #ketobreakfast #ketogeniclife #lowcarbrecipes #lowcarblife #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketorecipe #ketogenicfood #ketofriendly #healthycooking #ketokitchen

This salad never gets old.⁣ ⁣ Blackened medium

This salad never gets old.⁣
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Blackened medium-rare flank, crisp iceberg lettuce, red onion, cherry tomatoes, avocado and blue cheese dressing. ⁣
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Learning towards carnivore but as long as it feels like summer I'll still be eating some 🥗🥗🥗!⁣
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What's on your plate today?⁣
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#gourmetfood #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ifitfitsyourmacros #leangains #52diet #carnivorediet #carnivore #meatporn #meatlover

It's been a rough few months. Thankfully the healt

It's been a rough few months. Thankfully the healthy habits I've implemented over the years allow me to stay on track as does better decision making promoted by a brian running on ketones.⁣
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I could try to go lower BF quickly, but I'm perfectly happy to not be tracking or obsessing and still having progress, even if it's like a 🐌⁣
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Roughly the same weight, more belly scars, probably less core strength (thanks to appendix surgery) and plenty of stress but body composition continues to change...thank you keto, ketones and consistency!⁣
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I started my ab workouts again since I'm medically cleared. What are you working on lately?⁣
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#bellybutton #midriff #navel #waist #flatstomach #stomach #fitnessprogram #weight #weightlossrecipes #weightlosschallenge #weightwatcher #weightlifter #transformationtuesdays #ketogeniclife #lowcarbrecipes #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation #ketoadapted #ketolove #ketoresults #lowcarblife #ketoeats #ketofriendly #healthycooking #ketokitchen

I always like to eat a steak with some nice @dryfa

I always like to eat a steak with some nice @dryfarmwines (link in bio for discount) as my last meal before I reboot! ⁣
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This is my 16th one in a row and it's one of the best things I do every month for my health.⁣
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Do you do any fasting? Learn about all the great health benefits here: https://healnourishgrow.com/benefits-of-fasting/⁣
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#dryaged #meatporn #grillporn #carnivore #ManFood #meatlover #angus #meatlovers #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation #ketoadapted #ketolove #ketoresults #fastingforhealth #extendedfasting #ketogenicfood #fasting #ketofriendly #healthycooking

Sometimes you just need a night with your sweetie

Sometimes you just need a night with your sweetie and 🍷🥩🍤...makes everything better! So thankful for this fun evening and delicious meal.

What's on your plate this weekend?

#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation #ketolove #ketoresults #ketobeginner #ketogenicfood #ketofriendly #healthycooking #positivemindset #dailyarts #appreciationpost #lowcarblifestyle #instagourmet #atkins #liveyourbestlife #meaningoflife #deepthoughts #positivityiskey #positiveenergy #mindfulnesspractice #mindfuleating

Happy face to face Friday...sometimes you don't ev

Happy face to face Friday...sometimes you don't even know you needed a glow-up until it happens. It takes time, but keep doing all the right things and you'll see such a difference.⁣
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It usually takes longer than we'd like, but it's worth it!⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #facetoface #facetofacefriday

Grill marks on point! Don't overcomplicate keto..

Grill marks on point!

Don't overcomplicate keto...meat, vegetable, done!

How do you cook your steak? 🥩🥩🥩

gourmetfood #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #ifitfitsyourmacros #leangains #52diet

When crazy artwork is brightening your day...🌮

When crazy artwork is brightening your day...🌮 🌮 🌮 🌈 🏳️‍🌈 🌈

#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation #ketolove #ketoresults #ketobeginner #ketogenicfood #ketofriendly #healthycooking #positivemindset #dailyarts #appreciationpost #lowcarblifestyle #instagourmet #atkins #liveyourbestlife #meaningoflife #deepthoughts #positivityiskey #positiveenergy #mindfulnesspractice #mindfuleating

Happy transformation Tuesday! ⁣ ⁣ I've been on

Happy transformation Tuesday! ⁣
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I've been on the smaller side most of my life. But I've always worked at it. Even when I was at my heaviest, I was at the top range of normal weight for my height, sliding into overweight. ⁣
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For the most part, two things have made it possible to manage my weight: habits and consistency. Whether you have "good" or "bad" habits, you are a product of them. ⁣
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Fortunately, the habits I have ingrained over the years have helped me get back on track during times of extreme stress or healing from surgeries.⁣
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The great news is you can change your habits or add to them! That's what we've been working on the last couple of weeks in the Take Back 2020 group.⁣
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I'm so thankful that I have both internal and external tools I use daily to help me focus, think better, stick to my eating/workout plans and overall just make me feel better. If you could use some tools of your own, let's chat. I love helping people look and feel better!⁣
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I'm officially 6 weeks past the emergency appendectomy surgery and ready to start working my abs again! That's a habit I'm committed to being consistent with again.⁣
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What habit do you want to work on right now?⁣
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PS If anyone has experience as a figure competitor I'd love to hear about it! It's crossed my mind as something to train for and motivation. ⁣
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#tuesdays #fitfamily #tbcfamily #transformationtuesdays #leangains #leanmuscle #leanstrength #leanbody #leanstrength #liftingheavy #liftingmotivation #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketoforbeginners #ketorecipe #ketotransformation #ketolove #ketoresults #ketobeginner #ketogenicfood #ketofriendly #healthycooking

If you've been around, you know my love of charcut

If you've been around, you know my love of charcuterie and cheese boards. We had socially distanced holiday fun with some friends around the pool this weekend.⁣
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While this is not one of my fanciest or best looking boards, it was so delicious and made even more so by my smoked buffalo chicken dip! I'm definitely going to need to write that one up for future reference.⁣
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Tell me about your holiday weekend food in the comments below! 👇⁣
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#gourmetfood #ketofood #ketorecipes #atkins #ketofam #ketolifestyle #paleolifestyle #cheeseboard #glutenfreefollowme #paleofood #glutenfreefood #glutenfreeliving #paleofriendly #paleoapproved #banting #winelife #winenight #champagnelover #charcuterieboard #charcuterie #champagnetime #ilovewine #paleorecipes #cheeseplate #ketodinner #cheeseplatter #lowcarbfood #wheatfree #cheeseboards #cheeselover

I can't wait to have this flank steak again! The f

I can't wait to have this flank steak again! The fresno peppers make it 👌⁣
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Have you made this yet? It's amazing if I do say so myself. https://healnourishgrow.com/marinated-flank-steak/⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketorecipe #ketotransformation #ketolove #ketoresults #ketobeginner #ketogenicfood #ketofriendly #healthycooking #ketokitchen #carnivore #carnivorediet #bbqlife #bbqlover #meatlover #dryaged #carneasada #leangains #smokedmeat

Happy face to face Friday friends! Working on your

Happy face to face Friday friends! Working on yourself is a never-ending practice. The best way I know how is to keep implementing new, healthy habits and keep yourself accountable to be consistent with them.⁣
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If you don't keep adding in new things and shaking up your habits, things can get stale and you become complacent. ⁣
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Nobody said growth was easy...but it's worth it!⁣
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What's something new you've implemented lately to support your growth? ⁣
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#maturity #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #leangains #fitmeals #facetoface #facetofacefriday

Totally boring picture, but a totally delicious st

Totally boring picture, but a totally delicious steak!⁣
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The idea that vegetables may not be as good for us as we've all been taught to believe is quite freeing! I'm now totally ok with putting a piece of meat on my plate and calling that a meal. ⁣
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Whatever you choose to eat, take some time to educate yourself. @carnivoremd lays out some very interesting research and arguments in The Carnivore Code. Even if you never intend to go carnivore, it's a great read with lots of good information.⁣
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What are you planning to eat for dinner tonight?⁣
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#bbqporn #meatlovers #smoked #bbqlife #bbqlovers #meatporn #angus #grillporn #carnivore #carnivorediet #meatlover #wagyu #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation d #ketolove #ketoresults #weightlosstips #ketogenicfood#ketoeats #ketofriendly #healthycooking

This thick-cut bacon on a simple heirloom and arug

This thick-cut bacon on a simple heirloom and arugula salad was everything. So thick it seemed more like pork belly. The only thing wrong with this salad is I would have loved a few more ounces of 🥓🥓🥓!!!⁣
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Still love a good salad in the summer even though I'm leaning towards carnivore more and more.⁣
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What's your favorite summer salad? 🥗🥗🥗⁣
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#heirloom #supportsmall #lovelocal #gourmetfood #instagourmet #culinaryart #carnivore #culinaryarts #carnivorediet #instagramfood #artofplating #cincinnatiohio #ketofood #ketorecipes #atkins #ketofam #ketolifestyle #paleolifestyle #glutenfreefollowme #paleofood #glutenfreefood #glutenfreeliving #paleofriendly #paleoapproved #banting #winelife #winenight #paleorecipes #ketodinner #lowcarbfood

Happy transformation Tuesday! ⁣ ⁣ Setbacks and

Happy transformation Tuesday! ⁣
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Setbacks and challenges. They're always going to happen. Guaranteed. The key is what you do after they happen. ⁣
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In 2012 I learned my Dad had an aggressive cancer and he had a bone marrow transplant from his brother. ⁣
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A year ago I learned that my Dad had a second aggressive cancer...and this time I would be the donor.⁣
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Then less than a week after my dad passed away, I had an emergency appendectomy. I now have 3 additional scars to go along with the other 5 from my previous surgeries for suspected cancer. ⁣
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So what have I learned from all this? Pain is real. Suffering is real. Life is short. All we can control is our reaction to things that happen. And we can take charge of our own health in the best way we know.⁣
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That's one reason I'm so devoted to my monthly fasts and staying strict with keto. Life is going to throw challenges at us, including health problems. With all this cancer and tumors in my history, I need to do everything in my power to stay healthy!⁣
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Looking forward to my 15th reboot on 9/13. I've been so much more consistent with my fasting the last year. The whole process with my Dad has made my "why" even stronger. If you want to join me this month, I'd love to have you and will support you 1001%!⁣
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Learn more about the benefits of fasting here: https://healnourishgrow.com/benefits-of-fasting/ ⁣
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If you want to try out fasting but have no idea where to start, I'm always happy to share my experiences! I've been doing them regularly since I learned about the Nobel Prize for autophagy in 2016.⁣

What health related habits do you have that are non-negotiable?
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#cancersucks #leukemia #wellnesswarrior #mentalhealthmatters #mindfullness #workonit #healthycooking #fasting #intermittentfasting #fastingforhealth #extendedfasting #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketorecipes #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking #transformationtuesdays #weightwatcher

Nothing better than homegrown midwestern tomatoes

Nothing better than homegrown midwestern tomatoes in August! Especially when they're topped with @bufcreamery burrata, ricotta and @origin846 olive oil.⁣
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What's one of your favorite summer treats? Let me know in the comments! 👇⁣
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#paleolifestyle #paleofriendly #paleoapproved #paleorecipes #paleofood #healthyfats #paleoeats #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #intermittentfasting #ketorecipes #ketotransformation #ketogenicfood #ketofriendly #healthycooking #52diet #ifitfitsyourmacros #leangains #iifymwomen #flexibledieter #fitmeals #homegarden #urbangardening #vegetablegarden #origin846

I love getting inspiration from restaurants when I

I love getting inspiration from restaurants when I have the chance to eat out. ⁣
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I love the presentation and simplicity of this bib salad topped with pretty radishes arranged like petals and buttermilk dressing. There wasn't nearly enough 🥓😆🥓 but that's a different matter.⁣
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Do you ever try to copycat dishes you have in restaurants? ⁣
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#ensalada #saladporn #simplicity #simpleandpure #gourmetfood #chefslife #foodofinstagram #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #gourmetartistry #gourmetart #gourmetdinner

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