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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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Articles, coaching and inspiration to help you live your best life! #ketorecipes #ketolifestyle #yoga #travel #meditation #bodypositive #cincinnati

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Delicious appetizer! Tuna sashimi with shaved truffle. Eating very well in Italy and easy to keep it low carb.⁣
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#sashimi #highprotein #highfat #ketosis #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoinspiration #ketoeats #ketofriendly #healthycooking #ketokitchen

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☀Happy face to face Friday!⁣
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My face is so full and round naturally that when I put on a few pounds I really start to notice it there. ⁣
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To look at the bright side though, my face should be looking even better as I get older as we naturally lose some of the youthful fat pads there as we age. ⁣
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All that said, I'm generally a happy and positive person, regardless of what I weigh. There is no question though that I feel better when I'm at a weight that I'm comfortable with and feels best on my body.⁣
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Practicing low carb has been by far the most sustainable way of eating I've experienced so far and it makes me feel far better than anything I've ever tried. It makes it very easy to stay on track when I'm feeling so much better!⁣
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What's your motivation for practicing habits that make you feel best?⁣
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#facetofacefriday #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoinspiration #ketoeats #ketofriendly #healthycooking #ketokitchen

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Skipped the wasabi and soy and went for olive oil,capers and sea salt instead! I seriously don't know why this isn't a sushi thing, it was so yummy.⁣
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I got salmon sashimi from Whole Foods and did my own thing. Cucumber slices, cream cheese, salmon, avocado, olive oil sea salt and capers. I still have a bit of an issue with the raw fish texture but I'm convinced sashimi is so good for me that I need to persevere.⁣
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Do you eat sushi? What's your favorite?🍣🍣🍣⁣
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#sushilovers #sushiporn #sushilover #sushiroll #sashimilover #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen

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One of my favorite shirts..."Eat Well, Work Hard, Love Truly, Travel Often" ⁣
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Words I try to live by best as possible! Pop back to my last post for a fun travel/guessing game related giveaway. Ends tomorrow!⁣
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#ketotravel #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketocommunity #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketofamily #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #traveblogger #ketoeats #ketofriendly #healthycooking #ketokitchen #traveltheworldwithme

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Ended...unfortunately someone did guess the correct country but forgot to guess a city along with it. We are headed to multiple cities in Italy! Stay tuned... ✈Fun giveaway alert!🚅⁣
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For transformation Tuesday, I thought it would be a fun game to have you guess where in the world I am traveling later this week. Travel for both work and pleasure has been a huge part of my personal transformation.⁣
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Traveling whether it's around the corner or far from home can really broaden your horizons, introduce you to new concepts and best of all, provides an opportunity to taste new food!⁣
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Here is what you need to do to participate. The gift is a $50 Amazon gift card so worldwide friends can participate too!⁣ If I've already told you where I'm going, please keep that to yourself IRL friends.
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TO ENTER: ⁣
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1. Like this photo of delicious keto food I experienced while traveling in 2018.⁣
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2. Follow @healnourishgrow, I'd love to have you stick around!⁣
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3. Tag at least 3 friends travel loving or keto loving friends to join the fun.⁣
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4. 𝐓𝐇𝐈𝐒 𝐈𝐒 𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐓. There will be only one winner. You win by guessing the country I am visting and at least one city I'm visiting in that country. At least two of the cities I'm visiting are large, well known ones, so there is a hint for you. :)⁣ HAVE FUN!!!! I know going to in a few days ;) you can only guess once so make it a good one!
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Giveaway closes when the correct country and a city are guessed or 9pm ET Thursday October 10th. Winner will be announced No later than 10/11/2019.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
This giveaway is not affiliated with Instagram. The prize is provided by @healnourishgrow⁣
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#gourmetfood #ketofood #ketogenicdiet #ketorecipes #lowcarbhighfat #transformationtuesday #lowcarblifestyle #instagourmet #atkins #ketofam #ketofamily #ketocommunity #liveyourbestlife #travellifestyle #travelinglife #travelbloggers #traveltheworldwithme #giveawayusa #ketobeginner #ketofoodie #ketofood #ketotravell #lowcarblifestyle ⁣
#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #giveaway #healthycooking #healthytravel

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Staying keto isn't difficult...all you have to do is ask! Look at all this beautiful sushi with no rice. Absolutely delicious without it!
You west coasters can get this so easy buy in Cincinnati it took a bit of convincing that I really didn't want rice.

Still stuffed! Thanks Aroma.

I'm a pretty new sushi eater...what's your fav so I can try something new? This meal included white tuna, yellowtail and salmon.

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The time for tasty salads is just about over. Summer is over and the produce won't be nearly as good. Plus, I've been considering a carnivore trail for a while.⁣
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Have you done a few days or more of carnivore? What was your experience?⁣
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#carnivore #carnivorediet #carnivoreketo #meatlover #meatlovers #meatporn #salade #mexicansalad #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking #ketokitchen

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What's the secret to my red sauce? Half to 3/4 a bottle of wine added over time. I make a really large batch and freeze it in portions so we can have homemade sauce whenever the mood strikes.⁣
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Now that we're finally getting some fall weather it's definitely time for some batches of chili, soup and marinara!⁣
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What do you start to crave when fall hits?⁣
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#winelife #ilovewine #winenight #winedinner #ketosis #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen

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I love supporting a company that does such wonderful things and I'm proud to be part of this campaign for Grosche!

Purchasing this @groscheinternational infuser water bottle provides 50 days of safe drinking water to a family in need and you get to see who you helped. My bottle is giving clean water to Mangado Angelica and her family in Sinudo, Phillippines.

In the US we take clean water for granted, but in the Phillippines, common water-borne diseases include dysentery, cholera, polio, malaria, typhoid fever and various parasitic infections. “Diarrhea, which is easily preventable with clean water, is the 3rd leading cause of child death, a majority of which are water-related” - World Health Organization and UNICEF.

I'm showing you my little oasis here in my own back yard. Share your oasis with the hashtag #MyOasisGivesWater and Grosche will give an extra day of clean water for each use of the hashtag!

You can also use Grosche's post (or mine!) with the hashtag to provide an extra day of clean water.
I'd love to see your personal oasis! I tag @coreyrineair, @lowcarbhighfat_nat and @keto_buns. I hope you'll all tag a few friends too!

Let's show Grosche how amazing the keto community is with our support for this awesome campaign. #sponsored

#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #cleanwater #cleanwaterforall

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Its sad that the tiny garden tomatoes are just about at an end because boy are they delicious! They make even a simple spinach salad taste divine.⁣
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Weeknight dinners are pretty simple around here. This was cod with lemon and butter, cooks in about 10 minutes on the cooktop and some wings coated in McColgan's Keto Spicy Dry Rub, recipe at healnourishgrow.com⁣
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What's your go to easy weeknight meal?⁣
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#cherrytomatoes #gourmetfood #ketofood #ketorecipes #sugarfree #lowcarblifestyle #instagourmet #atkins #ketofam #liveyourbestlife #meaningoflife #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketogenicfood #ketofriendly #healthycooking #ketokitchen

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Transformation Tuesday...couple edition! It's hard to tell from these photos but hubs has about a 30 pound difference between the two! ⁣
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The right is us at a Notre Dame game 4 years ago in October and the left is from this past weekend. I've always thought he looks great, so the weight loss isn't the primary reason I'm sharing this. ⁣
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However, he's happy to tell you he weighs less now than in high school!⁣
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His family has a history of heart disease, he lost his father way too early when he was just 16 and his dad in his late 40s. ⁣
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What I'm most proud of is that he has changed his way of eating to something that is not only delicious and sustainable, but that reduces inflammation and should reduce future heart disease risk.⁣
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He now shares with anyone who will listen how he could never lose weight in the past until he started a daily intermittent fasting pattern and reduced his carb intake.⁣
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It's never too late to change. Once you know better it's time to do better.⁣
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#fasting #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #transformationtuesdays #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #fastingdiet #ketoeats #ketofriendly #healthycooking #ketokitchen #transformationtuesday #weightlosschallenge

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Every new day and every new moment is an opportunity to commit to changing your life for the better. That said, Mondays are particularly popular for this :)⁣
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Still eating the standard American diet? Or trying to eat low carb but not succeeding? Please educate yourself...poor food choices are creating a country with higher and higher rates of disease and obesity. ⁣
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Eating less sugar and carbs and more whole foods isn't just about weight loss. It's about taking control of your health and feeling better. So many of my IG keto friends have experienced relief from migraines, arthritis, eczema, autoimmune conditions, brain fog and the list goes on!⁣
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What decisions are you making this lovely Monday to support your health and happiness? Let's spread some inspiration!⁣
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#obesity #obesitykills #diabetes ⁣
#curediabetes #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

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I always get so excited when there is something on a menu that I don't have to modify.
Found this gem in Elkhart, IN. While it is close to Chicago and Notre Dame, I'd still classify it as the middle of nowhere.
This roll was delicious and well done. They also had a couple of things on the menu that were "keto-friendly" although I found it pretty amusing that one of the items included potatoes.

Do you eat sushi and sashimi? What's your favorite?

#Cincinnati #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoinspiration #ketoeats #ketofriendly #healthycooking #ketokitchen #sushiroll

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Long travel day yesterday with a lot of delays but was rewarded with a fabulous dinner. Bone in pork chop stuffed with pancetta and subbed spinach for the polenta it was going to come with. Yummy Italian wine too of course!⁣
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#ketosis #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #italianwine #ketoeating #winelife #ketoeats #ketofriendly #healthycooking #ketokitchen #ketodinner

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I have this habit when traveling...if it says "world's best" I'm probably going to try it. I have yet to find the world's best anything. 🤣 but I keep trying!

This Terlingua Chili wasn't bad though and no carb filled beans! Was also surprised to see they had Cincinnati style, but of course I know what that tastes like.

#chili #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #cincinnati #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #cincy #ketoeating #ketoinspiration #ketoeats #ketofriendly #healthycooking #ketokitchen

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Time for another transformation Tuesday reflection.⁣
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Twelve pounds and 3 years difference between these photos. On the left, I remember this photo pretty well. I had a formal event to attend and nothing I already owned fit. I was super stressed at work and didn't have time to be shopping. I wasn't feeling feeling well at all physically or mentally even though I might look healthy enough on the left.⁣
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I had just started eating lower carb although not keto yet and was way too stressed to be able to lose any weight or feel better. Weight isn't the only factor in health although it's easy to become so focused on it as a measure of how we're doing.⁣
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I love how much better keto makes me feel both mentally and physically.⁣
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How does the way you eat affect your overall wellbeing? Are you happy with how you're feeling?⁣
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#transformationtuesdays #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #transformationtuesday #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #weightlosschallenge #ketoeats #ketofriendly #healthycooking #ketokitchen #weightlosstips

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Gratitude is the mood for today! ⁣
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My dad is getting out of the hospital and I just picked these beautiful cherry tomatoes from my tiny garden after having a delicious cup of coffee.⁣
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Name a simple thing that you are grateful for today.⁣
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#ketosis #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #organicgardening #ketoeating #gratitude #ketoeats #ketofriendly #healthycooking #ketokitchen #backyardgarden

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Reverse sear method...if you haven't tried this yet, you're missing out!⁣
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Last night I cooked a 2" thick, 1.8 pound ribeye and it might be the best I've ever had. I even disparaged @jeffrubyculinary by saying it was better than theirs. ⁣
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Thick steaks are difficult to cook without burning the outside and being cold inside, but not when you use this method!⁣
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The process is simple. On the grill or in the oven, cook steak between 225 to 250 degrees until it's 25 degrees away from your desired final temperature. ⁣
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Then sear your steak in a hot cast iron or on a hotter grill until it's 10 degrees away from your final desired internal temperature. ⁣
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Let it rest 10 minutes to seal in the juices and cook the rest of the way.⁣
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Have you tried this method?⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #carnivore #ketoeating #steakdinner #ketoeats #ketofriendly #healthycooking #ketokitchen #steakporn #ribeye #reversesear #carnivoreketo

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Drunken shrimp and asian ahi tuna! These were both delicious and I'll definitely be copycating them as soon as I can find a good source of ahi tuna! ⁣
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Both of these featured avocado in some form which made it extra delicious. ⁣
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What's your favorite keto friendly appetizer?⁣
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#paleolifestyle #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketofamily #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #paleoapproved #ketoeats #ketofriendly #healthycooking #ketokitchen #appetizers #ketofood

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Looking for an easy yet tasty dinner to make this weekend? Try our creamy lemon chicken https://healnourishgrow.com/creamy-lemon-chicken/⁣
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Great with our simple brussels sprouts recipe and a nice sauvignon blanc!⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #dietapaleo #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodinner #ketoeating #paleolifestyle #ketoeats #ketofriendly #healthycooking #ketofood #paleorecipes #cleanrecipes

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