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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

One of my favorite simple summer salads...roasted

One of my favorite simple summer salads...roasted asparagus, mozzarella, tomatoes, cucumber and avocado with a great olive oil and seasonings. Happy Independence Day! 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 #grilltime #ketoeats #ketofriendly #healthycooking #ketokitchen #bbqlife #grillmaster

When it's 5,672 degrees in Cincinnati like it is t

When it's 5,672 degrees in Cincinnati like it is today, know what I crave? Some nice, fresh CHILLED soup. My chilled cucumber feta that was inspired by this beautiful meal in Mykonos is one of my favorites. An excellent choice for your holiday weekend! You can find the recipe here: https://healnourishgrow.com/chilled-cucumber-feta-soup #coldsoup #ketosoup #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #soupnazi #travelgreece

Somehow we are officially HALFWAY through 2020. He

Happy transformation Tuesday! Posting a photo in a

Happy transformation Tuesday! Posting a photo in a bikini in my feed is about to give me a heart attack but I had to share this! In 6 months I've lost 8 pounds of fat and GAINED 2 lbs of muscle! What!?!? How do I even know this?⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hydrostatic weighing is the gold standard for measuring body fat. There aren't a lot of places that do it though and it's pretty inconvenient. I live somewhat close to a Bod Pod machine which is a close second for accuracy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was depressed when I got my numbers in December. It was more body fat than I'm used to...but that's the whole reason I went. I wanted to do an experiment. During the last 6 months, I have NOT been counting, obsessing, restricting or tracking.⠀⠀⠀⠀⠀⠀⠀⠀⠀ I decided to do two new things. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I ate clean keto intuitively and started drinking ketones twice a day. What I noticed about doing this was mostly appetite and mood regulation. There is research showing that keto/ketones are muscle sparing/protective so I thought this might help.⠀⠀⠀⠀⠀⠀⠀⠀ I was lifting weights consistently from December to March but then fell off the wagon. If you've seen me talk about that before though you know I hate lifting so it was probably inevitable LOL. Trying to get back to it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ Still walking every day and rebooting every month is a given. I don’t feel deprived. When I add in my head my calories are around 1700 to 2300 a day and carbs under 25, depending on wine ;) which is hardly deprivation!⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyway, this seems to be working for me and I'm pretty happy about it. My goal the next 6 months is to gain 2 more pounds of muscle, which will definitely require resistance training 😂😱 So I guess I better get on that It is possible to lose fat AND gain muscle at the same time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What health goals are you working on right now? Still time to join my July reset group if you’re interested!

Interrupting your regularly scheduled food content

Interrupting your regularly scheduled food content to bring you my first tiny pond water lily bloom of the season! Still waiting on my first lotus blossom, it came a lot earlier last year but I just fertilized it so 🤞 In addition to my foodie lifestyle, I'm a pretty serious plant mom. Do you have a green thumb? #outdoorsandhappy #watergarden #watergardens #pond #backyardpond #urbangardening #gardeningtips #plantmom #plantaddiction #waterlily #ketocommunity #ketofamily #gardenlife #greenthumbgirls #ketolifestyle #urbangardenersrepublic #homegarden #homegardening #bloomsoftheday #plantlife

You know I love my charcuterie boards! This spread

You know I love my charcuterie boards! This spread from our at-home happy hour last night. Cucumber slice "crackers" is my favorite keto charcuterie hack. Do you make charcuterie boards? #cheeseboard #cheeseplate #champagnelover #charcuterie #charcuterieboard #cheeselover #gourmetfood #paleolifestyle #ketogeniclife #lowcarbrecipes #lowcarblife #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketofriendly #healthycooking #ketokitchen #feedfeedglutenfree

Hey friends, happy face to face Friday! I have su

Hey friends, happy face to face Friday! I have such a round face to start with that I can really tell it there first when I gain weight or am bloated. Luckily with keto, neither of those happens much anymore! Also...kind of random but be sure to use sunblock on your chest, I've been decent about it but obviously not quite good enough! Really noticing it in this photo from today. What part of your body do you notice weight loss/weight gain the most? #facetoface #facetofacefriday #weightlosschallenge #weightlosstips #weightwatcher #weightlosscommunity #detoxjuice #burnfat #ketogeniclife #lowcarbrecipes #lowcarblife #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen

There is no need to complicate keto. Or put a ton

There is no need to complicate keto. Or put a ton of rules around it. If it's going to be a sustainable lifestyle, you need to make it work for you! ⠀⠀⠀⠀⠀⠀⠀⠀ There has been a lot of discussion lately about people feeling like keto isn't right for them anymore. That could be the case or maybe a mindset shift is needed! Every day, you can CHOOSE to eat whatever you want. You just have to be willing to accept the consequences of how you feel when you choose certain things and move on. Certainly knowing though that choices like pizza, ice cream and donuts every single day are definitely NOT good for your long term health. Become self-aware enough to know whether eating something off-plan will totally send you off the rails for weeks at a time or if you can just eat one thing you want and then move on with back to healthy choices. If you know it's a slippery slope for you, don't do it. If you're metabolically healthy, feel free to occasionally choose foods that aren't keto-friendly but know you'll have to accept how you feel after eating them. What is good and healthy, is the ability to make informed decisions about what you're eating, accept the choices you make and move on. No need to beat yourself up about it or have tons of restrictive rules. Most days I CHOOSE to healthy, keto-friendly foods because I know it's what makes me feel best and is critical for my long term health. Occasionally, I CHOOSE to eat a real dessert or a piece of freshly baked bread. And I make sure that it's something amazing and totally worth it...not just some random crap. ⠀⠀ This mindset is what has made keto totally sustainable for me for 3.5 years. What do you do to make your way of eating sustainable? Please share your tips and thoughts below. #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #weightlossstruggle #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #weightwatchers360 #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #flexibledietinglifestyle #ketofriendly #healthycooking #ketokitchen #weightlosstips #weightwatcher #weightlosschallenge

I don't usually eat breakfast, but a weekend at th

I don't usually eat breakfast, but a weekend at the cabin at least requires brunch. We had this after our morning walk was complete. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ Super simple. In one pan cook bacon. In another, sautee broccoli and onions...really you could use whatever veg you happen to have because that's what I did. You could make this a one-pan job but I had hungry men breathing down my neck so speed was critical LOL Remove the cooked bacon and add the veggies to the bacon fat. Mix well add some cheese and salted scrambled eggs. I used 14 eggs for 4 people and about 3/4 cup cheese. Cook until eggs are just done then add some tomatoes and avocado on the side. Salsa would have been a great addition too. What's your favorite brunch? #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketofriendly #healthycooking #ketokitchen #brunchtime #ketobreakfast #gourmetfood #breakfastrecipe #atkins #leangains

Happy transformation Tuesday! I keep coming back t

Happy transformation Tuesday! I keep coming back to the fact that what most of us actually need is a transformation in thinking. Body transformations don't come overnight, as much as we wish they would! Every day, week, month, is different. Weight fluctuates...that's what it does. We can't be so perfect every minute of every day. If we could transform our thinking to the point that knowing showing up and making the effort consistently is 90 percent of success would you be able to ease up on yourself a bit? I hear about so many people struggling lately and it makes me sad. Being perfect is overrated...just strive for 1% better every. Single. Day. Better decisions, better food, better presence with the people in your life. How are you doing? Like really doing? #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 #transformationtuesdays #weightlosstips #weightlosssupport

Ahhhhh take me back to when we could travel. I th

Ahhhhh take me back to when we could travel. I think I've decided Greek food is my favorite in the world...maybe even slightly over taking my home town of New Orleans. So delicious and so easy to stay keto. This was in Santorini, awesome beach side restaurant. What style of food is your favorite? #ketogeniclife #lowcarbrecipes #lowcarblife #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #gourmetfood #ketoeating #ketoinspiration #ketoeats #ketofriendly #healthycooking #ketokitchen #travelgreece #santorini #greekfood

Need a keto dessert idea for your 4th of July and

Need a keto dessert idea for your 4th of July and other summertime gatherings? Check out my keto strawberry pie recipe at HealNourishGrow.com. Make it even more patriotic for the red, white and blue with whipped cream and a few blueberries! So fresh and delicious, I'd love to hear if you make it. What's one of your favorite summer desserts? #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketowoe #ketofriendly #ketolifestyle #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketoresults #ketobeginner #ketogenicfood #ketofriendly #healthycooking #weightlossfood #weightlossproblems #paleoapproved #paleoeats #refinedsugarfree #sugarfree #sugaraddict #sugarfreedessert #glutenfreefollowme #ketodessert #strawberrypie

Missing cereal or oatmeal on keto? Try my "noatmea

Missing cereal or oatmeal on keto? Try my "noatmeal" recipe over at HealNourishGrow.com I'd love to hear if you make it! #oatmeal #chiaseeds #veganbreakfast #vegetarianbreakfast #lowcarbfood #lowcarbs #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketobreakfast

Happy transformation Tuesday! One of the biggest

Happy transformation Tuesday! One of the biggest things that has transformed for me over the last few months is an even greater appreciation to be able to focus on my health. During all of this craziness, I've continued with all of the practices that I know will help me meet my long term goals and stay healthy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ One of these is my monthly fast. If you would have told me prior to 2016 that I would willingly go without food for a few days on a regular basis, I would have thought you were absolutely insane. But now here I am 46 hours in, drinking my afternoon fasting treat and feeling fantastic! When I was growing up we had a joke about "don't want to miss any meals," because we all love to eat and cook. But now I'm grateful to know that missing a few meals is actually healthy when you have the privilege to choose to do so. It's literally one of the best things you can do for your long term health and fighting disease and aging. Have you tried fasting? Tell me about your experience with it in the comments! #tuesdays #fasting #fastingforhealth #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #biohacker #ketofoodie #biohacking #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketofriendly #healthycooking #transformationtuesdays #healthy_lifestyle #yogafamily #yogacommunity #yogagirls

The food in Greece was so simple and perfect. Fres

The food in Greece was so simple and perfect. Freshness and quality were the norm rather than the exception. I really hope I get to go back someday! Can you remember one of your favorite vacation meals? #gourmetfood #ketofood #ketodinner #greecestagram #travel_greece #greekfood #ilovegreece #michelinguide #michelinstar #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #intermittentfasting #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #weightwatcher #weightlosstips #paleolifestyle #wwcommunity

One of my favorite summer treats! Heirloom tomatoe

One of my favorite summer treats! Heirloom tomatoes, avocado and @bufcreamery burrata topped with @redmondrealsalt and @origin846 unfiltered organic olive oil that I snagged on a previous Walmart haul. My only regret is that we didn't have two burrata balls! What's one of your favorite summer meals? #burrata #burnfat #avocadolove #avocadoaddict #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

Flashback to one of my favorite summer meals...gri

Flashback to one of my favorite summer meals...grilled romaine salad. So easy and delicious. What are you thinking of making this weekend? #salade #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 #weightlossfood #weightlossproblems #paleoapproved #paleoeats

Happy transformation Tuesday friends!⁣ ⁣ I hav

Happy transformation Tuesday friends!⁣ ⁣ I have so few pictures of me from when I was heavier. And you can see how I was trying to hide behind someone in the photo on the right. I wasn't taking care of myself and was super stressed. Even though I was eating lower carb at that point it was just all too much!⁣ ⁣ I've finally found a groove that works for me and I couldn't be happier with the results. I do a few simple, healthy behaviors EVERY. DAY. Consistency is key and there are certain things I need to do for my health and wellness that I now consider non-negotiable.⁣ ⁣ I also make it a point to check in on myself more often. And be honest about what I'm feeling/how I'm doing/what I'm consuming. Having a long term goal and plan will keep you on track, but not if you don't take the time to reflect on it often.⁣ ⁣ What's non-negotiable for you every day?⁣ ⁣ #mentalhealthmatters #mentalhealthrecovery #brainhealth #mindfullness #yogafamily #mindsetmatters #yogacommunity #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #ketowoe #ketofriendly #ketolifestyle #intermittentfasting #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketofriendly #healthycooking #paleolifestyle #practicepracticepractice #transformationtuesday #transformationtuesdays #facetoface #weightlosschallenge #weightlosstips

This weekend I had one of my favorite meals...RIBE

This weekend I had one of my favorite meals...RIBEYE. I think I could eat it every day if I could afford it, LOL. I've been leaning into carnivore even more since reading @carnivoremd The Carnivore Code, so this was consumed by itself after a couple of shrimp. ⁣ ⁣ Have you tried eating mostly carnivore before? I'd love to hear more about your experience. ⁣ ⁣ #ketogeniclifestyle #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #bbqporn #ketotransformation #ketoadapted #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketofriendly #healthycooking #ribeye #bbqlife #bbqlovers #smoked #smokedmeat #ribeyesteak #carnivore #carnivorediet

Keeping food simple is a great way to stay on trac

Keeping food simple is a great way to stay on track. ⁠ ⁠ This was a beautiful piece of fish we had in Greece, prepared with butter and oilve oil. Perfection.⁠ ⁠ What's your favorite super easy dish to make?⁠ ⁠ ⁠ ⁠ #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 #greeklife #greekfood #greecelover_gr #travel_greece

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