Lemon Pound Cake

This recipe came from my sister-in-law Lisa who has been rocking this keto way of eating too.  My mama said it was as good a lemon pound cake as she’d ever had 🙂 Mix these dry ingredients into a bowl: 2 cups almond flour                  1/2 cup coconut flour 2/3 cup erythritol (Swerve)         2 tsp baking […]

Egg Bake

This is one of those dishes that I used to make pre-keto and I always worried about it being “fattening”.  Little did I know that had I just eaten this instead of all those other “low-fat” egg white concoctions  that I would have been losing weight all along.  I should have listened to Dr Atkins […]

What We’ve Been Up To

I send out an email after each one of our local Keto With Kynda & Mark group meetings.  If you’re interested in receiving those emails, feel free to sign up and I’ll get you added to the list.  There’s a spot just to the right of this post where you can submit your name & […]

New Year’s Recipes

We just went through our second keto Christmas and New Year’s holiday season and we didn’t miss a beat.  We don’t worry about missing out on foods because we eat so well!  Two memorable highlights of this season were the prime rib roast with brussel sprouts and the cheesecake. The prime rib roast recipe came […]


Our community lost two leaders this past month.  One was in his 50’s, one in his 60’s.  I so wish they had known and experienced a low carb, moderate protein, and high healthy fat ketogenic way of living.  Insulin resistance is real and it’s a killer. I do understand how giving up sugar and starches […]

Merry Everything & Happy Always

This holiday card was made possible by living a low carb, ketogenic way of eating.  If you’re new to keto, I hope you’re researching and learning all you can about what the standard dietary advice has been doing to us and how you can turn that around.         Here’s a little more […]

Cinnamon Coconut Butter Fat Bombs

Thanks again to Nancie for the cute smiley face molds and to Jennifer for the awesome new cinnamon! These are a slightly sweet fat bomb, but NO sweetener needed! 2 oz coconut butter, 1 oz butter, dash of cinnamon, all melted and mixed well, then chilled in the molds. Makes 6, each less than 1 […]

Take Pictures!

I tell all my clients, “take pictures!”.  Yes, I avoided having my picture taken for years too, but with keto you’ll treasure those before pictures.  They’ll remind you of how far you’ve come and how much your lives have changed.   These collages become a mega-dose of motivation! We’re so excited to go into this second […]

Merry Thanksgiving!

What a great Thanksgiving!  It was a small celebration, but mighty 🙂 Mark got up before dawn to start the fresh turkey in the smoker.  We agree, hands down, The. Best. Bird. Ever.  I’m so thankful Mark likes the smoker!  We looked at them on and off for a while and tried to talk ourselves […]

Cowboy Butter

Lately I’ve been making compound butter to put on steaks and burgers.  I got inspired to make them after a friend gave me this cute little mold.  Thanks, Nancie!   This one is Cowboy Butter.  If you like horse radish and you’re looking for ways to add more healthy fat to your intake, you might […]