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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

I cook every day but I don't always feel like writ

I cook every day but I don't always feel like writing out a whole long recipe or getting out my "real" camera, staging, etc.⁣ ⁣ Since I know everyone is looking for easy things to make though, here is a simple idea with lots you can vary. Egg casserole (if you can find eggs anyway)...it's delicious and can help you use up any random leftovers. ⁣ ⁣ This is a small version, 8 eggs and a few ingredients easily fit in an 8x8 pan. Make a bigger batch with more eggs if you want to have more leftovers, reheats fine.⁣ ⁣ Beat eggs, add cheese (or not), meat and a vegetable if desired. You could also add chunks of keto bread into the mix if you'd lke.⁣ ⁣ This variation had leftover brisket and a poblano that was destined for Mexican night but arrived 4 nights too late due to Amazon delivery waits.⁣ ⁣ Do you have a favorite quarantine meal?⁣ ⁣ ⁣ #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 #stayathome #quarantine #lockdown #homecookingisthebest

Shakshuka! What the heck is that? Basically a toma

Shakshuka! What the heck is that? Basically a tomato base with baked eggs. So easy and delicious and you can totally make it up. For this batch I sauteed some diced tomatoes and onion, then added leftover ground beef and brisket. You can use shredded chicken, sausage, no meat at all...whatever makes you happy. Then make some little wells in your tomato mixture, add eggs and bake until the eggs are desired doneness, this was about 15 mins. Have you ever had shakshuka? #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 #ketodinner #carnivore #carnivorediet #ketocarnivore

Keeping it simple with steak and my stupid simple

Keeping it simple with steak and my stupid simple bacon brussels sprouts, recipe at HealNourishGrow. com...counts as keto comfort food to me.⁣ ⁣ What's your go to easy meal?⁣ ⁣ ⁣ ⁣ #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 #carnivorediet #steakporn #ribeye #meatlover

Beautiful charcuterie platter from one of my favor

Beautiful charcuterie platter from one of my favorite Cincinnati businesses @therhined ⁣ ⁣ They have free delivery over $100 right now, you can easily select and pay online. I just placed a little champagne and cheese order for my home birthday celebration tomorrow. ⁣ ⁣ Cheese and wine...pretty much my quarantine necessities! Although I do intend to go dairy free soon. Just not right this second LOL. Maybe, maybe...once quarantine is over.⁣ ⁣ ⁣ ⁣ #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #healthycooking #ketokitchen #charcuterie #charcuterieboard #cheeseaddict #cheeseboard #winelife #winenight #champagnelover

We've had these positivity signs around the neighb

We've had these positivity signs around the neighborhood for a while, but this one struck me today. ⁣ ⁣ How are you holding up during these challenging times?⁣ ⁣ ⁣ #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 #covid19 #healthtips #yogafamily #yogafam

Flash back to almost two years ago...nothing like

Flash back to almost two years ago...nothing like Greek salad and tzatziki, so fresh and delicious as well as keto friendly.⁣ ⁣ What's on your plate today?⁣ ⁣ ⁣ #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 #travelgreece #santorinigreece

Some nights this is our virus plan,...red, white o

Some nights this is our virus plan,...red, white or bubbles, usually paired with Mexican train. ⁣Thank goodness for our recent @dryfarmwines delivery! DM me if you need their discount code. ⁣ What kinds of things have you been doing to keep busy and distracted while on lockdown?⁣ ⁣ ⁣ ⁣ #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #winenight #winelife #champagnelover #champagnetime #gourmetfood

Reverse sear is where it's at. Perfectly cooked st

Reverse sear is where it's at. Perfectly cooked steak. Every. Time. This was a New York strip from our local butcher.⁣ ⁣ What's your favorite steak?⁣ ⁣ ⁣ #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 #carnivore #carnivorediet #steakporn #steaklover

Reverse seared New York strip with @redmondrealsal

Reverse seared New York strip with @redmondrealsalt was on the menu last night. We're moving even more of the direction of carnivore over here after reading the @carnivoremd new book The Carnivore Code. He makes some excellent arguments backed up by good research. Things are moving quickly here in Ohio...which is pretty rare lol. The governor shut down nail and hair salons today in addition to the recommendations already in place. We were fortunate enough that our favorite local butcher had plenty of meat. #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #carnivore #carnivorediet #ketofood #steakporn #steakdinner #newyorkstrip

We're all about to transform in ways we've never h

We're all about to transform in ways we've never had to think about. On the left was St. Patrick's Day at a huge local gathering a few years ago...obviously that's not happening this year! Versus now.⁣ ⁣ There are going to be things happening that are a lot more important than exactly perfect nutrition and losing weight. It may be tempting so seek comfort and boredom relief from quarantine in food.⁣ ⁣ However, you owe it to yourself and your family to stay as healthy as possible. Keep making the best food choices you can and keep avoiding sugar. ⁣ ⁣ Reducing viruses' glucose supply weakens the microbes' ability to infect host cells. You can find studies about this on PubMed.⁣ ⁣ Stay safe and healthy friends. What are you doing different to stay healthy? Happy Transformation Tuesday!⁣ ⁣ ⁣ #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 #transformationtuesdays #weightlosschallenge #weightwatcher #carnivorediet

No rice, boom! Keto friendly.⁣ ⁣ ⁣ ⁣ ⁣

No rice, boom! Keto friendly.⁣ ⁣ ⁣ ⁣ ⁣ #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 #sushiaddict #sushiporn

Giveaway closed, @is_being_bitchy_a_carb is the wi

Giveaway closed, @is_being_bitchy_a_carb is the winner. I waited for a very long time to hop on the air fryer bandwagon but once I did, I'm hooked! My only regret is that I got the basket variety rather than oven style like this high capacity model from @gowiseusa, a $180 value. ⁣ ⁣ This model is extra awesome because it can also be used as a dehydrator.⁣ ⁣ I'm giving away this air fryer to one lucky winner to celebrate being close to 10k..help me get the rest of the way there?⁣ ⁣ TO ENTER: Follow all the steps please⁣ ⁣ 1. Like this photo.⁣ 2. Follow @healnourishgrow, I'd love to have you stick around!⁣ 3. Tag a few friends that you’d share some air fried treats with or that would like to try out the keto lifestyle with us!⁣ 4. One tag per comment. More tags equal more entries.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣ Giveaway closes Sunday March 15th at 9pm ET and winner will be chosen and announced March 19th.⁣ ⁣ This giveaway is not affiliated with Instagram. The prize is provided by @healnourishgrow⁣ ⁣ ⭐⭐⭐BONUS ENTRIES⭐⭐⭐ ⁣ ⁣ You'll get TEN extra entries each for:⁣ ⁣ 1. Joining the @healnourishgrow newsletter, clickable link in bio. Email us your Instagram username after confirming to collect the extra entries. ⁣ ⁣ 2. Repost the giveaway in a story. Be sure to tag @healnourishgrow⁣ ⁣ 3. Repost on your Instagram page be sure to tag @healnourishgrow in the image.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣ ⁣ Must be at least 18 years old and a US resident to participate. Sorry worldwide friends...you can’t win but you can still tag your US buddies.⁣ ⁣ ⁣ #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #extendedfasting #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #yogafamily #yogacommunity #carnivore

Happy Face to Face Friday friends!⁣ ⁣ I've had

Happy Face to Face Friday friends!⁣ ⁣ I've had a long love affair with cheese. It doesn't seem to bother my digestion, but I wonder how I'd feel without it? ⁣ ⁣ Dairy is inflammatory for a lot of people and since I've been struggling with back pain for 9 months now, it might be a good time to really douse inflammation in my body. I think the longest trial I've done without dairy is a month. ⁣ ⁣ Debating a new trial of no cheese and maybe carnivore. Right after I finish off this wedge...🧀🧀🧀 LOL⁣ ⁣ Seriously though. Have you tried periods of no dairy? What is your experience with it?⁣ ⁣ ⁣ #carnivore #meatlover #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #facetoface #facetofacefriday #dairyfreeliving #carnivorediet

I've done all kinds of fasts and odd ball eating o

I've done all kinds of fasts and odd ball eating over the years (hello fruit fast and ayurvedic kitchari), but I became a lot more interested in experimenting with fasting after learning about the nobel prize for autophagy in 2016.⁣ ⁣ There is so much good research out there to support the health benefits of various types of fasting, read more here: https://healnourishgrow.com/benefits-of-fasting/⁣ ⁣ I have a health history that makes fasting very important to me. If you want to learn more about my why, go check out my IGTV video about it.⁣ ⁣ My current regimen outside of eating clean keto daily is an eating window of 4-8 hours, 60 hour reboot fast monthly and a quarterly 5 day fast. I settled on all of that after tons of research. ⁣ ⁣ Fasting may not be for everyone, but it's definitely worth trying for weight loss, longevity, blood sugar control, inflammation and cellular repair.⁣ ⁣ The best part is, it's free and even saves you money by not eating for a few days. ⁣ ⁣ Or, if you find you have trouble fasting, there is also the option to do an assisted fast. Although I still also do the "free" kind of fast, I find the assisted one makes it easier for me to fast more often than I would otherwise.⁣ ⁣ Do you practice fasting? Why or why not? Do you find it difficult?⁣ ⁣ ⁣ #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #extendedfasting #ketoeats #ketofriendly #healthycooking #ketokitchen #fasting #fastingdiet #fastingforhealth #extendedfasting #biohacker #biohacking

We are so lucky to have an amazing cheese shop @th

We are so lucky to have an amazing cheese shop @therhined in Over the Rhine. They have lots of great local cheeses, cured meats and wine. ⁣ ⁣ They also make amazingly beautiful charcuterie platters. This one was in progress when I stopped in today.⁣ ⁣ What's your favorite charcuterie item?⁣ ⁣ ⁣ #winelife #ilovewine #winenight #charcuterie #charcuterieboard #cheeseboard #cheeseplate #cheeseaddict #ketogeniclife #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeats #ketofriendly #ketokitchen #champagnelover

Happy face to face Friday friends! For this Friday

Happy face to face Friday friends! For this Friday, it's just my happy, feeling good, Friday 2/28/2020 face. Link to shirt in my bio :) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ There are some new people around so just want to fill you in on why I'm here. Health and wellness are my passion. I love helping people feel better and reach their goals. Check out all of my research backed articles and wellness tips at HealNourishGrow.com As an adult, I've mostly done a whole foods diet but had long stretches with low fat and vegetarian. Whole foods keto is by far the easiest and most satisfying way of eating I've ever done. It's one thing to survive but another to thrive. I'm always working on next level hacks to optimize my health. Keto alone is amazing, but when you add in some science backed biohacks you get LIT! What I practice to OPTIMIZE my mental and physical health... 1. Intermittent fasting every day. Assisted reboot fast monthly. Five day extended fast quarterly. You can read more about the science backed benefits of fasting at HealNourishGrow.com 2. Daily meditation. 3. MCT and collagen daily. MCT is direct fuel for the brain and has lots of other benefits. Collagen is great for gut health, joints and skin/hair. 4. Drink ketones daily. I've been doing the two a day challenge for a while now and I can definitely tell a difference. Cravings down, bloat down, energy up, focus up. Yes I have a strict keto diet but my brain feels a lot different when there are plenty of extra ketones around for fuel. I did a boatload of research on this before deciding to implement this supplement. You can read all about the science behind ketones too at HealNourishGrow.com If you ever want to try these let me know! What's the most important thing you practice for wellness? #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #facetofacefriday #facetoface #weightlosschallenge #weightwatcher #ketogeniclifestyle #weightlosstips

Did you know it's National Chili Day?!?! I love ch

Did you know it's National Chili Day?!?! I love chili and always make a huge batch so I have some extra to put in the freezer for a quick and easy dinner in the future.⁣ ⁣ Celebrate National Chili Day but making my awesome Triple Meat Carnivore Chili or my copycat version of Cincinnati style chili from Skyline. ⁣ ⁣ You can find both recipes at HealNourishGrow.com⁣ ⁣ ⁣ #carnivore #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketomealprep #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #chilicookoff #carnivorediet #stew

I put so much effort into captions but then I wond

I put so much effort into captions but then I wonder if anyone really reads them? Please comment below...do you typically read my captions, yes or no?⁣ ⁣ My new favorite dish...tuna sashimi. I haven't had this in a couple of weeks but looking forward to it very soon!⁣ ⁣ ⁣ #ketosis #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #gourmetfood #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #sashimilover #ketoeats #ketofriendly #tuna #healthycooking #ketokitchen #sushiporn

Happy Transformation Tuesday friends! I don't even

Happy Transformation Tuesday friends! I don't even care that you may not be able to tell a difference here...I'm just stoked that I've stayed consistent! And I know I'm stronger. I've had trouble putting on muscle my whole life, even when I've stayed consistent with weights. Which is hard for me to do because I loathe lifting! So I've typically stuck with bodyweight exercises, yoga and cardio. After all the best exercise you can do is one that you will actually stick with! That said, I'm getting older. And weaker. I know I need to lift and for the last 3 months, I've stayed consistent with it. I haven't been doing anything crazy or super strenuous...with back problems, arthritic knees and surgeries on each shoulder "crazy" is pretty much out of the question. I've just been doing what weights I can do, whether I want to or not, three times a week. These pictures don't totally do it justice, but I can see a bit more definition in my biceps and triceps. AND. The following is the proof to me and how I've always measured it. I haven't been doing pushups at all during this time. Mostly because I could only do two in a row before I started lifting in December...not super effective as an exercise to get stronger if you can only do two LOL This morning for the first time I decided to see how many pushups I can do in a row now. I know for some of you this won't be the greatest form or low enough, but again, have to be careful with the shoulders! Swipe to see how many that was :) What are you working on right now to move towards your personal version of better or stronger? Tagging a few workout friends...I love seeing their version of stronger and better. #ketogeniclife #lowcarblife #ketolove #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #womenwholift #strongaf #strongisbeautiful #getripped #summeriscoming #getstronger #transformationtuesdays

Pork belly is becoming a common ingredient not onl

Pork belly is becoming a common ingredient not only on US menus but apparently in France too. We had this at a restaurant in the Alps and it was absolutely delicious. I love the way they scored the skin and the meat was unbelievably tender.⁣ ⁣ Have you added pork belly to your meal rotation?⁣ ⁣ ⁣ #porkbelly #ketodinner #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 #ketofriendly

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