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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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healnourishgrow

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

Despite all of the craziness and sadness of 2020,

Despite all of the craziness and sadness of 2020, I have so much for which to be thankful. I'm blessed with a beautiful family, a fantastic house, a job that I love and friends that are supportive without question.⁣
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On our table: smoked turkey, smoked pork and beef ribs, mashed cheesy cauliflower, sausage sage stuffing made with low carb bread, butternut squash, deviled eggs and pecan pie cheesecake bars, @dryfarmwines red of course and some champagne...all keto and the new pecan recipe will be up later this weekend. I also got Hawaiian rolls for the boys because they're obsessed!⁣
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So what's on your menu today? Keto or not, I can't wait to hear about it! Better yet, post pics, please :)⁣
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#thanksgivingdecor #thanksgivingdinner #thanksgiving2020 ⁣
#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketogenicfood #ketodessert #ketofriendly #healthycooking #ketokitchen #turkeytime #turkeyday #smokedturkey #smokedmeat #smokedribs #smokedmeats #pitmaster #bbqlover #carnivore #carnivorediet

Never gets old...treat before I have to cook for d

Never gets old...treat before I have to cook for days!

#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #carnivore #carnivorediet #ketofriendly #healthycooking #carnivoreish #steaksalad #steakdinner

🌿Plants have always been a huge part of my life

🌿Plants have always been a huge part of my life...I'm very grateful to have so much space for them now.🌵 I have some that have been with me well over 10 years, through many moves, divorce, etc. They can make your indoor environment cleaner, spark joy and be an awesome part of your wellness plan!⁣
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Where are my plant lovers?!? Are you a green thumb or plants are not your friend?⁣
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#monsteramonday #crazyplantlady #indoorgarden #indoorrewilding #plantstagram #plantsofinstagram #fiddleleaffig #indoorplants #instaplants #urbanjunglebloggers #plantlover #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketofriendly #healthycooking

If you happened to catch my stories yesterday abou

If you happened to catch my stories yesterday about the idea of "not good enough" and imposter syndrome, it was all related to what's coming in this post.⁣
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It always makes me so nervous putting myself out in the world, sharing your work and making yourself so open to criticism! Can you relate?⁣
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I could really use your help with something. I was chosen to write an article for Authority Magazine and there is a chance they might feature it on Entrepreneur.com...EEEEEkkkkkkk!!!⁣
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This seems absolutely crazy to me! I'm so excited and nervous all at once. As part of this article, I was asked to create a video to accompany it.⁣
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It's now live, and you can watch it here: https://www.youtube.com/watch?v=8OVjrPu9UoM You might find these ideas useful in your all areas of your life, but particularly helpful for weight loss too.⁣
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Your mission, should you choose to accept it, is to subscribe to my channel, like the video, comment and share it with your friends. If they see the video has some traction that could influence them to choose the video and article for more exposure, future "best of" round-ups etc.⁣
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I'll follow up later with a link to the article once it's published. It's a more in-depth discussion of what's in the video.⁣
Thank you so much in advance for your support, it means the world to me! ⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketoforbeginners #ketotransformation #yogafamily #ketolove #ketoresults #ketobeginner #ketogenicfood #yogafamily #ketofriendly #healthycooking #weightwatcher #tutoriais #fabulousover40 #fabulousover50 #aginggracefully #agingbackwards #bestlife #weightlosstips #weightlossresults #weightwatcher #ifitfitsyourmacros

Slightly more put together than usual today!⁣
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I was creating some video content about tips for better habits for or a magazine article I'm working on and one on considerations for weight loss...especially when you're in your late 40s and 50s. Should be helpful for everyone but especially that group. Perfect timing after just finishing my monthly reboot!⁣
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I'm planning content for 2021...what types of things would you like to learn more about in the new year? Go to my bio and subscribe to my newsletter to keep up with all the latest health and wellness info!⁣
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#tutoriais #fabulousover40 #fabulousover50 #aginggracefully #agingbackwards #antiagingproducts #bestlife #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketotransformation #ketoadapted #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketofriendly #healthycooking #ketokitchen #weightlosstips #weightlossresults #weightwatcher #ifitfitsyourmacros

Oh hey there pumpkin pie...I got so tired of makin

Oh hey there pumpkin pie...I got so tired of making you over and over to get you just right but you sure were delicious!⁣
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https://healnourishgrow.com/pumpkin-pie/⁣⁣⁣
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For the first several versions I was working on a crust that included pecan flour. It tasted amazing but just got way too brown with that variation so I went back to my tried and true almond flour crust.⁣⁣⁣
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What's your favorite Thanksgiving dish?⁣
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⁣⁣⁣⁣⁣⁣#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketofriendly #healthycooking #ketokitchen #pumpkinpie #thanksgivingdinner #thanksgivingdecor #thanksgivingdessert #pumpkindessert #pumpkinseason #carbsafterdark

In August 2019 I tried something new. I've always

In August 2019 I tried something new. I've always done extended fasting for my health (check out my IGTV if you want to know more about my WHY and previous health issues) but I wasn't always as consistent with it as I wanted to be. ⁣
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Fast forward to this month. I'm currently 18 hours into my 18th 60-hour reboot in a row...one each month and two extra over the last 16 months. ⁣
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Using this system has made it so much easier! I actually look forward to my fasts now and it's one of the best things I do for my health, disease prevention and longevity each month.⁣
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If you want to learn more about the benefits of fasting, go here: https://healnourishgrow.com/benefits-of-fasting/ and if you want to join me for the next reboot in December, message me now! ⁣
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The kit is only on sale for a few days each month...you can get it until Wednesday. The best thing is that it meets you where you are...any style of eating works and you can split it into smaller fasts to make it work for you.⁣
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If you want to SLEIGH December (see what I did there lol) let me help you get back on track...you don't have to fast at all, I work with plenty of people that skip that part.⁣
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Whatever you do....consistency is key!⁣
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What are you doing to work on your health goals going into the last weeks of 2020?⁣
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#alwayslearning #fasting #extendedfasting #intermittentfasting #fastingforhealth #weightlosstips #weightlosshelp #weightlosscommunity #weightlosssuccess #weightlossgoal #weightlossprogress #weightlosscoach #weightlossbeforeandafter #weightwatcher #ketogeniclife #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #ketoaf #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketogenicfood #ketofriendly #weightlossresults

On Sundays, we brunch! I've never been much of a t

On Sundays, we brunch! I've never been much of a traditional breakfast person but I do love a good brunch. The ritual, the mimosa (aka plain champagne) and the gathering of friends.

This brunch was just us this morning due to all the virus stuff of course, but still a treat. Normally we have meat and eggs but splurged this morning with some keto pancakes.

I don't like to do stuff like this very often because the combination of a lot of nut flour and alternative sweeteners can impede your progress if weight loss is your goal. However, you still need to live and have a treat once in a while, no?!?

In our house, this is probably only every 6 weeks or so. I like to make them homemade when possible to avoid the extra fillers but this morning we tried out bacon with @birchbender keto pancake mix and @exploradomarket chocolate chips, walnuts, Michigan organic blueberries, @choczero chocolate, banana and maple syrup and added a @happyeggcousa egg to the batter and a lovely dry sparkling wine from @dryfarmwines

Discounts for Dry Farm Wines, Choc Zero and Explorado Market in my bio. I only get those links when I love, use and pay for the products myself!

Are you team brunch or team IF every single day? Shaking up your eating window is a good thing to keep your body guessing!

#sundaybrunch #ketobreakfast #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #leangains #ifitfitsyourmacros #fitmeals

It's possible to be successful on your own but it'

It's possible to be successful on your own but it's even easier and way more fun when you have a support system!⁣
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Whether it's your significant other or a community you create, you're much more likely to be successful when you surround yourself with like-minded people. They say you're the product of the 5 people you spend the most time with, so choose wisely and make sure to find your new tribe as you make changes.⁣
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I'm so happy to be a part of several very supportive online communities as well as have a close-knit group locally that helps me stay on track. ⁣
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Who is your biggest supporter? I'd love to hear about how she/he supports you in the comments below!⁣
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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 #ketoeats #ketofriendly #healthycooking #ketokitchen #leangains #findyourtribe #ifitfitsyourmacros

It's always interesting putting some of the worst

It's always interesting putting some of the worst pictures of yourself on the internet for all to see. But then I think how inspired I always am when I see stories of getting happier and healthier...whether it's about weight or not.⁣
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I had a few years of health challenges, divorce, depression, moves, et. and it definitely took it's toll. I wasn't taking care of myself. ⁣
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I'm thrilled that I've been able to recover and find ultimate wellness again and I'd love to help you find yours.⁣
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I'm in the middle of planning content for next year on HealNoursihGrow.com and I'd love to hear about the kinds of information that would help you move towards your goals...please leave your ideas in the comments below 👇⁣
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#facetoface #facetofacefriday #wellnesswarrior #wellnesscoach #healthcoach #intermittentfasting #fastingtips #leangains #fitmeals #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking

In case you've been missing the "meat shot" lol⁣

In case you've been missing the "meat shot" lol⁣

How do you cook your steak?
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#meatporn #carnivore #meatlover #bbqlife #grillporn #carnivorediet #carnivoreish #grillmaster #ManFood #ketogeniclife #lowcarbrecipes #lowcarblife #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketofriendly #healthycooking #ketokitchen #reversesear

If you've been around here a while, you know of my

If you've been around here a while, you know of my love affair with charcuterie. This was one of my simple boards for an outdoor social distanced date with another couple this summer. ⠀⠀⠀⁣
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Sliced English cucumber is my favorite keto "cracker"...what substitutions do you like when you're ditching the bread?⁣
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#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 #ketorecipe #winegeek #ketogeniclife

Just over here daydreaming about Greece...we actua

Just over here daydreaming about Greece...we actually have another trip there planned for May but who knows if we'll actually get to go.⁣
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This was one of so many amazing meals there...local black pork that was like nothing I've ever tasted.⁣
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Are you doing any fantasy trip planning during the pandemic?⁣
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#travel_greece #ilovegreece #reasonstovisitgreece #santorini #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoinspiration #ketoeats #ketofriendly #healthycooking #ketokitchen

Have you ever thought about what it takes to be su

Have you ever thought about what it takes to be successful with your health journey? I practiced these for years without thinking too much about it until I had a big health scare.

Then a very stressful time in my life took over and it took me a while to get back on track.

Now that I've been focused on my "ultimate wellness" again, I've identified the things that help me reach my goals. If you've been following me for a while, you know my number one key to success is consistency. This is true for most goals, but especially for health and wellness!

What's the number one thing you struggle to be consistent with in relation to your health?

If you could use some help and accountability, let's chat!

#wellnessblogger #wellnesscoach #wellnessjourney #wellnesswarrior #wellnesslifestyle #wellnessgoals #eatwellfeelwell #eatwellbewell #yogafamily #yogalifestyle #ketofam #positivityiskey #yogagirls #yogafam #affirmation #ketogeniclife#lowcarbrecipes #lowcarblife #ketolove ##ketofriendly #ketolifestyle #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketogenicfood #ketofriendly #healthycooking #ketokitchen

It's so sad for me to think about how many local r

It's so sad for me to think about how many local restaurants will be out of business after all the lockdowns and restrictions. ⁣
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We've been selectively supporting those in person that have good distancing protocols and carry out when it makes sense...you know I cook a lot, so probably not enough support to keep our favorites in business.⁣
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We had this delicious lamb dish last night with a well-paired red by our wine expert friend. The lamb was cooked perfectly medium-rare.⁣
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How are you supporting local businesses during the pandemic?⁣
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#gourmetfood #ketofood #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

Happy face to face Friday friends!⁣ ⁣ On the r

Happy face to face Friday friends!⁣
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On the right is obviously a filter, but that is how I am feeling lately...SPARKLY! Despite COVID and despite a major loss this year, I'm thriving. Not to say that there aren't difficult days but for the most part I've been feeling good.⁣
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That hasn't always been the case for someone who struggled with anxiety and depression most of her adult life.⁣
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Consistency. Doing the things you don't want to but are healthy for you on the regular. Taking care of yourself even when you'd rather curl into a ball and hibernate until 2021. ⁣
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That's what it takes to thrive. I've found a system that works for me. It's simple and some of it is actually easy. Some of it is hard. But it's working for me and I'm sticking to it! My five Cs for success are:⁣
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Consistency. Community. Connect. Choose.⁣ Commitment.
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I help people meet their wellness goals and find health again. If you could use some help, let's chat!⁣
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#grief #loss #ketotransformation #facetoface #facetofacefriday ⁣
#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketotransformation #ketoadapted #ketolove #ketoresults #mentalhealthmatters #ketogenicfood #ketoeating #ketoeats #ketofriendly #depressionsucks #healthycooking #ketokitchen #wellnesswarrior #leangains

One of my biggest tips for weight loss is to keep

One of my biggest tips for weight loss is to keep your meals boring...that doesn't mean tasteless though! It just means you might eat this for your first meal multiple days a week. And you might have a dish like pot roast that you can enjoy for several meals in a week as well.⁣
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Decision fatigue is real and you can combat that by knowing what you're eating for the week. It doesn't need to be full-on meal prep either although that is helpful. It can be as simple as planning out at least one meal each day.⁣
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Do you plan your meals or wing it?⁣
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#fatigue #ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketomealprep #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #weightlosstips #weightlosssuccess #weightwatcher #flexibledieter

Just in time for your holiday celebrations...keto

Just in time for your holiday celebrations...keto pumpkin pie! Please be sure to save this photo and be sure to let me know if you make it! https://healnourishgrow.com/pumpkin-pie/⁣
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Lots of time and effort into this one...keto baking always presents some interesting challenges. For the first several versions I was working on a crust that included pecan flour. It tasted amazing but just got way too brown with that variation so I went back to my tried and true almond flour crust.⁣
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It was definitely interesting to have to make this so many times since I'm not a huge pumpkin fan. I mean...it's fine, but you know I just like my chocolate when I have dessert!⁣
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Do you love all things pumpkin 🎃 or are you more like me and prefer 🍫 when you choose to have dessert?⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketofriendly #healthycooking #ketokitchen #pumpkinpie #thanksgivingdinner #thanksgivingdecor #thanksgivingdessert #pumpkindessert #pumpkinseason #carbsafterdark

If you've been around here for a while, you know a

If you've been around here for a while, you know about my love affair with charcuterie and cheese plates! ⁣
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Even though we don't get to entertain nearly as much these days, charcuterie is still my go-to for any gathering.⁣
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This is not one of my fancier ones, but I remember it well because my whole family was there which is a very rare occurrence since we're spread out all over the country. ⁣
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The gathering was for such a sad purpose, but somehow making food and enjoying it together was a big part of it, as it had been our whole lives.⁣
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What's one of your favorite dishes to make when you have people over? ⁣
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#foodinstagram #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 #appetizers

I've been thinking a lot about hindsight lately...

I've been thinking a lot about hindsight lately...if only I would have known then what I know now! One of these things is in relation to my hysterectomy in 2007 for fibroids and the subsequent surgeries due to complications a couple of years later.⁣
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What nobody ever mentioned at the time was diet! I was vegetarian at the time and eating a lot of estrogenic foods. There was also not a lot of information on PCOS and they wouldn't have thought that could be my issue at the time anyway. ⁣
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But like I said, the thing about hindsight and knowing what I know now is it very well could have been PCOS or at the very least, changing my diet could have had an impact that may have prevented me from lots of surgeries and heartache. They even discovered endometriosis tissue in the biopsies which I had never known about before.⁣
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Are there things you looks back on and wish you had known what you do now? I'd love to hear about your lessons learned below!⁣
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#ketogeniclife #lowcarbrecipes #lowcarblife #ketolove #kcko #ketofoodie #ketowoe #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketotransformation #ketoadapted #ketolove #ketoresults #ketobeginner #ketogenicfood #ketodessert #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #pcos #hysterectomy #menopause #facetoface #facetofacefriday

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