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Best MCT Oil, Product Review

As you may or may not know, MCT (Medium Chain Triglyceride) oil has many health benefits. So much so that I've written a whole blog post on what it is, you can read the "What is MCT Oil" article here. I use MCT oil on days when I am following a pretty low carb eating plan. The reason being because they are a great source of fuel for the brain and the body!    

MCT Oil is tasteless and odorless, but it is great to use in your favorite Fat Bombs, “Bulletproof” coffee, etc. I personally use it for:

  • My morning coffee when I am internment fasting, just pouring about 1/2-1 Tablespoon
  • My favorite fat bomb recipes, like this this keto peppermint fat bombs
  • Homemade salad dressings

I’ve tried & tested out a few different brands over the last year and half (or so), since starting to incorporate MCT oil into my diet, and here are the reasons why I prefer the Sports Research Brand:

  • Organic, Non-GMO
  • Helps push off the hunger when intermittent...
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Common Keto Diet Mistakes


The ketogenic diet is a way of eating that is high in fat, moderate in protein, and very low in carbohydrates with a goal of ketosis.  Check out my Keto 101 blog post for more details on a ketogenic diet.  If you’re currently eating a keto diet or have in the past, take a look at the common mistakes people make when eating keto.  A few of these may surprise you, especially number five!

Top 6 Mistakes 

1. Not eating enough greens & veggies

Since fat is the star on a ketogenic diet, vegetables tend to get pushed aside.  Leafy green vegetables like spinach, kale, swiss chard, mustard and turnip greens have a lot to offer!  Yes, they do have some carbs, but very few and most of which are fiber.  They are loaded with vitamins, minerals, antioxidants and phytochemicals to help the body function at an optimal level.

They also provide an array of amino acids and electrolytes. 

2. Not getting enough electrolytes or staying hydrated!


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What is MCT Oil?

MCT stands for medium chain triglyceride, and it is commonly found in foods like coconut oil. Medium chain references the number or length of carbon atoms in the molecule, and triglyceride is a scientific word for fat or fatty acids of which there are three types:

  1. Short chain fatty acids with less than 6 carbon atoms (i.e. milk and butter)
  2. Medium chain triglycerides (MCTs) with 6-12 carbon atoms (i.e. coconut oil and palm kernel oil)
  3. Long chain fatty acids (most common) with 13-21 carbons. (i.e. vegetable oil like canola and safflower oil)

There are four common types of MCTs where the number represents the amount of carbon atoms in the chain:

·      C6: Caproic acid

·      C8: Caprylic acid

·      C10: Capric acid

·      C12: Lauric acid

Currently, there is much debate over whether or not C12 acts as a true MCT in the body.  Some contest that it acts...

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Is Coconut Oil Bad for Me?

Did you see the article shared by USA Today and many other news stations that stated how the American Heart Association says eating coconut oil isn't healthy? Here is the article. 

One line from the article states, "You can put it on your body, but don’t put it in your body," Sacks said. 

I know that as consumers this is SO confusing!! One group says coconut/saturated fat isn’t “bad,” and there this well respected organization is saying something different! What are we supposed to do?

Well, we need to educate ourselves, people. The AHA is the same group who told us to eat low-fat foods loaded with sugar and margarine laced with trans fats. Ugh.

1. Let’s get on the same page- we all understand FAT is not bad, right?
And that sugar is actually more the culprit for most health diseases!?

2. This is not a “NEW” study. The article even says, this is a review of existing studies. People like “disruptive” headlines though


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Ketogenic Diet & Intermittent Fasting

In this video, I explain what the differences are between a ketogenic diet and intermittent fasting. I explain how you can use them together if getting into a state of ketosis is your goal, or how they can be used separately. 


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Ketogenic Diet

Have you ever heard of a ketogenic diet or a keto eating? If so, it may have sounded a little scary or intimidating.. let me explain. I've been talking a lot about this on Facebook and even did a live video recently on this topic, which you can watch here.  

What is Keto Eating?

The ketogenic diet is a way of eating that is high in fat (*gasp*), moderate in protein, and low in carbohydrates (aka “carbs”).  The breakdown of the percentage of the daily intake of calories is roughly…

  • 70-80% Fat
  • 10-15% Protein
  • 5-10% Carbs

To put those numbers into perspective the typical American is eating upwards of 60% of calories from carbs.

What happens when we significantly decrease carb intake?

The body breaks down carbs into sugar producing glucose, which is your body’s go-to source of energy. With moderate protein intake and very little carbs, there is no glucose being produced for fuel, and the body goes into a state of ketosis.

Ketosis is a metabolic...

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Keto Peppermint Fat Bombs

Keto Peppermint Fat Bombs

Trying to follow a higher fat diet? Getting your macros in line with a ketogenic diet? Try these "fat bombs" for a quick, easy and yummy way to boost your healthy fats for the day!
Keep them in the freezer, and let them sit room temp for a few min before diving in!
Here is the recipe!
* 1/2 cup coconut butter (creamed coconut) 
* 1/4 cup unsweetened shredded coconut
* 2 Tbs MCT Oil
* 1 tsp peppermint extract
* ½-1 teaspoons liquid stevia
* ½ cup dark (70%+ cocoa) chocolate chips
* cup coconut oil
* Muffin liners-12

1. Soften coconut butter by putting bag in warm water or removing from container and microwaving.
2. Mix together coconut butter, 2 Tbs MCT oil, shredded coconut, mint and stevia.
3. Distribute evenly among 12 muffin liners. Set in freezer to harden.
4. Once hardened, combine coconut oil and dark chocolate chips in microwave safe bowl (or double boiler) and cook until smooth.
5. Distribute evenly over...

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