Showing posts from 2019

Keto Salmon Patties

I love salmon patties! They are such an easy and inexpensive dinner that is always sure to please. I usually use a Paleo recipe doing almond flour and sweet potato.  Lots of recipes use crushed pork rinds in place of breadcrumbs, but I have never used pork rinds so I wanted to find a substitute. This recipe uses a combination of almond flour and coconut flour. Now, before you think about just using one let me explain why both is necessary for this recipe. The almond flour is a good course binder and it does help create the crispy texture when they are fried. However, alone it doesn’t absorb all of the moisture and without it these patties are still delicious but they simply fall apart. So, don’t substitute anything else stick with the combination for the best results. This is a great full proof recipe! Enjoy! ~ Tiffany♥ INGREDIENTS6 ounces of Salmon, I use my leftover salmon from the previous meal1 small jalapeƱo, seeded and diced2 tablespoons chopped green onion2 tablespoons mayonna…

12-Minute Leg Day Kettlebell Workout by 12 Minute Athlete

Workout equipment: Kettlebell
Workout type: 12 Minute Timer setting: 18 x :10 x :30 1. Kettlebell high pull
2. Burpees
3. Kettlebell front squats
4. Shoulder touch push ups
5. Lunge w/ rotational twist
6. Bicycle Crunches
Bonus: 15 Kettlebell windmills / side + 20 Single leg deadlifts / side Click on the highlighted numbered exercise and it will lead you to a HOW TO DO video. This is a great burnout or do it 2x for a harder workout.  ~Tiffany

Exercises for Your Gut (helps bloating)

These are some of my favorite exercises for when I need to relieve bloating. To perform this movement all you need is a mat! The Quadruped The quadruped is my favorite exercise to help de-bloat! Not only does this exercise improve core control, but it is also challenges your cross-over stability and shoulder stability and can be modified for all levels.
How To: Start on your hands and knees on your mat (on all-fours) with your knees planted directly under your hips. Round your back in a “C” curve, looking in toward your belly.Arch your back by dropping your belly down. Then lift your head and chest forward and up.Continue for five to eight reps. To progress this exercise, extend your right leg straight back while remaining in quadruped position.As you round your back, pull the right knee into your chest, as you arch your back, extending the opposite leg straight behind you.After five to eight reps, you can repeat this flow on the other side. Note: Keep your shoulders and hips even through…

Licorice Paste for Even, Youthful & Blemish-Free Skin

Whenever licorice is brought up, the first thing that may come to mind is a black candy in the shape of a twisted rope and a flavor that many people cannot stand. However, licorice candy is actually derived from the licorice plant, which has amazing skin benefits. First, glabridin, a compound found in licorice, has been studied to inhibit tyrosinase, an enzyme that triggers the production of melanin. When excess melanin is produced, your skin can look patchy, dull, and uneven, and it might start to develop hyperpigmentation or dark spots. Second, licorice is highly anti-inflammatory. Not only does licorice contain antioxidants and flavonoids, but it has also been studied to protect the skin against UV radiation because of a phenol called licochalcone A. By defending your skin against free radicals and UV radiation, your skin will be healthier and may start to look more glowing and youthful. Third, licorice can be used to diminish acne and blemishes. Licorice is antibacterial and it is…

270 Rep Muscle Building Challenge Workout by 12 Minute Athlete

Workout equipment: Kettlebell, Pull up bar

Workout type: Challenge Timer setting: Stopwatch Complete 3 rounds, resting as little as possible in between reps and sets. 15 Kettlebell swings
10 Push ups
10 Bulgarian split squats / leg
Pull ups
Kettlebell windmills / side
20 Side lunges
10 V up tuck combo
Bonus: Handstand practice

Click on the highlighted numbered exercise and it wi

Why Bone Broth?

Why is broth so good? Broth is amazing for not only gut health but also joint health. Containing valuable nutrients that we find hard to source from our modern diet including collagen, gelatin and glucosamine. These are nutrients that are required for strong bones, joints and a healthy digestive system. Not to mention all the amazing minerals present like calcium, magnesium zinc etc. For me while I was healing my leaky gut and adrenal fatigue broth become a valuable part of the healing process and a daily stable. How to make basic broth There are many ways you can make broth and I want to share with you my absolute basic recipe and my rolls royce version. More often than not I just make my basic and all that happens is when ever I do a roast chicken I save all the bones.  I then pop it in the slow cooker, with one onion and one bulb of garlic and cover with water. Turn it on and let it bubble away for 12-24 hours. Easy! Anyone can do that. If I can’t be making it on the day I have the …

18 Minute HIIT Workout


Instapot Carnitas

Made homemade carnitas for dinner. I wound up buying a too large pork roast. . The carnitas turned out amazing.

Ingredients according to each pot.(2 instapots I used)
3.5 lb pork roast cut into chunks
1 1/4 cup orange juice
3 tsp apple cider vinegar
3-4 tsp lime juice
1/2 tsp Cayenne pepper
3 tsp cumin
3 tsp Chili powder
7 cloves garlic diced
1 onion
Salt & pepper to taste.
 fresh cilantro 

Cooked on meat for 1 hour and 45 minutes, with natural pressure release. Than I shredded it and stuck it in the oven to crisp. Stuck it back in its juices. Made simple tacos with homemade keto tortillas or corn, cilantro, onion, hot sauce and limes.

Total Body HIIT Workout


Are You Cleansing to Much? Or not enough?

For many of us, some of the first beauty advice we were ever told was to: Wash your face thoroughly, twice daily, once in the morning and once at night—and maybe even once in the middle of the day if your skin is particularly acne-prone or oily. Turns out, this well-meaning advice may be doing more harm than good for many of us, stripping our skin of necessary oils and causing irritation.
What is considered over-cleansing?
For most skin types, washing your face witha cleansermore than three times a day, with the exception of post workout cleanses—or, for people with dry, sensitive skin, more than once a day—is excessive. Too much cleansing can break down our skin’s protective barrier and strip our skin’s natural oils, making us more prone to redness, irritation, and even acne.
How often should I be washing my face then?
If you’re currently cleansing twice a day and feel your complexion is balanced and generally healthy, keep it up. But if you find yourself prone to dryness, acne, or irrit…

Love Your Body HIIT Workout 7


chaffle cheeseburgers

I ordered a mini Dash. I am so excited to make so many chaffle sammies and desserts. You can do it on any waffle maker.  My first chaffle! Everything I dreamed of!


1 egg
1/2 cup mozzarella
1 tbsp almond flour
1/4 tsp baking powder
1 tsp sesame seeds
Pinch of onion powder
Hamburger patty with cheese(cooked) Onion Mustard Mayo

Mix together. Put a little grated cheddar on Dash than a a tablespoon of batter. I wait 3 minutes. Ignore the light. How you like yours depends how long.  I tripled recipe to make 3 burger chaffles. These are tasty.  ~Tiffany❤

Total Body HIIT Workout 6


Keto Oreo Chaffles

You could consider making: A buttercream frosting – 2 tbsp butter, 1 tbsp powdered sweetener, 1/4 tsp vanilla or, A cream cheese frosting – 2 tbsp cream cheese, 1 tbsp powdered sweetener, 1/4 tsp vanilla INGREDIENTS CHOCOLATE CHAFFLE1 Egg1 1/2 tbsp Unsweetened Cocoa2 tbsp Lakanto Monkfruit, or choice of sweetener1 tbsp Heavy Cream1 tsp Coconut Flour1/2 tsp Baking Powder1/2 tsp Vanilla FILLINGWhipped Cream (alternate frosting recipe in notes below) INSTRUCTIONSPreheat mini waffle maker.In a small bowl, combine all chaffle ingredients.Pour half of the chaffle mixture into the center of the waffle iron. Allow to cook for 3-5 minutes.Carefully remove and repeat for second chaffle. Allow chaffles to sit for a few minutes so that they crisp up.For filling, we like it simple and just went for whipped cream. See notes below for alternate filling. NOTESWe preffered a simple frosting for this and simply used whipped cream. However if you'd like a cream cheese filling, use: 1 tbsp Lakanto Pow…

Natural Face Lift Massage

Facial massage is the most natural way to lift, tone, and sculpt the muscle tissues of your face and neck. There are so many benefits of facial massage, including more contour, muscle tone, and youthful-looking skin. The idea is that you are firming and lifting muscles on your face to keep everything fighting against gravity.

Performing a facial massage will give you vibrant, healthier skin and a natural glow.The technique will increase your circulation and blood flow, which brings more oxygen to the area massaged to repair skin tissue. This helps with the production of collagen and elasticity in your skin, while also allowing your skin to detox and repair itself. The increase in collagen and elasticity is a natural form of anti-aging. Performing a facial massage will promote improved hydration and better skin texture, and allow your products to work their best. Treating yourself to a facial massage is a great way to pamper yourself with a little extra self-love every day.
For best r…