Keto Burger Buns

38872815_213755856149466_1457270167170973696_nMy wife made these while we were on vacation in Montana.  They are actually called Keto Fathead Rolls but we used them as burger buns.  I’m all for lettuce wraps but there is something awesome about a bun when you eat a burger.  She flattened them to make it more like a burger bun.  So delicious.
• 2 oz cream cheese
• 3/4 cup shredded mozzarella
• 1 egg beaten
• 1/4 tsp garlic powder
• 1/3 cup almond flour
• 2 tsp baking powder
• 1/2 cup shredded cheddar cheese
1- Preheat the oven to 425°
In a small bowl, add cream cheese and mozzarella. Microwave on high for 20 seconds at a time until melted.
2- In a separate bowl, whisk egg until beaten. Add dry ingredients and mix well.
3- Work mozzarella/cc mixture into dough. Dough will be sticky. Stir in cheddar cheese.
4- Spoon dough onto plastic wrap. Dust the top of it with almond flour.
Fold the plastic wrap over the dough and gently start working into a ball.
Cover and refrigerate 30 minutes.
5- Cut dough ball into 4. Roll each section into a ball. Cut the ball in half. This is your top and bottom bun !
6- Sit cut side down on parchment paper or very well greased sheet pan.
Bake 10-12 minutes or until golden and set up.
Makes 4 keto fathead rolls or 8 pieces.
Macros per set (or 2 pieces)

Calories– 160

Fat- 13

Carbs- 2.5

Protein- 7
Hope this works well for you. We didn’t create this recipe but used it and LOVED IT!! If you have any questions message me or leave me a comment.  More Keto recipes coming soon!


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I would love to help you either get started on the path to your goals or help you continue your journey!

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Keto Pepperoni Pizza

38669420_269666070305528_453375351901388800_nICYMI…..We made this while on vacation in Montana (well actually my wife Giermaine made it) and we loved it. It also passed the kid test both boys, Carson & Clayton, liked it!!
Keto Pizza 🍕 .
For the pizza crust:
– 2 tablespoons organic cream cheese full-fat
– 1 ½ organic mozzarella cheesewhole milk
– ⅓ cup coconut flour
– 2 large eggs
For the toppings:
– ¼ cup sugar-free marinara sauce
– ½ cup organic mozzarella cheese whole milk
– 8 slices pepperoni uncured
To make the pizza crust:
1- Preheat oven to 425°F. Line a baking sheet with parchment paper. (Do not substitute for tin foil as dough will stick.)
2- Add 1 ½ cups mozzarella cheese and 2 tablespoons cream cheese to a microwave safe, medium size bowl. Microwave on medium heat for 90 seconds, stirring the ingredients in the bowl halfway through to properly melt all ingredients.
3- Stir in coconut flour and 2 large eggs into the bowl and mix thoroughly with a fork. Knead with your hands until mixture becomes dough, about 2 minutes.
4- With your hands spread the dough on the baking sheet, creating a round shape giving the crust about ¼-inch thickness.
5- Using a fork, poke holes into crust all over multiple times to avoid bubbles.
6- Bake for 10 minutes.
To assemble the pizza:
1- Spread ¼ cup sugar-free marinara sauce onto the crust creating an even layer.
2- Sprinkle the remaining ½ cup of mozzarella cheese onto the pizza.
3- Place 8 slices of pepperoni evenly.
4- Return the pizza back to the oven for 10 more minutes or until the crust edges and cheese toppings are golden brown.
Serving Size: 1/4 Pizza 🍕 .
-21g Fat
-6g Net Carbs
-19g Protein
We hope you enjoy this as much as we did. We didn’t not create this recipe but we tried it and loved it. The majority of our food is simple meat, veggies, and fat. But sometimes it’s nice to mix it up.

The 5 Second Rule by Mel Robbins – PROCRASTINATION

blur book stack books bookshelves
Photo by Janko Ferlic on

I subscribe to Audible and over the last few years have listened to many books.  I bought this one last year sometime and listened for a few minutes.  I wasn’t in the mood or was maybe a bit overwhelmed so I pushed it aside.  I guess I just wasn’t ready for it.

Recently, I needed a book to listen to on our ROAD TRIP to Montana so I looked through my library and stumbled upon THE 5 SECOND RULE by MEL ROBBINS, again.  I started listening to it and didn’t want to stop.  Ended up finishing it up on the drive home 2 weeks later.  SO MANY VALUABLE points in this book that I need to listen again and take notes.  So I plan to share many parts of this book, 1 lesson at a time.

First lesson:

Procrastination – According to Mel we have had it all wrong for all these years.  Do you struggle with PROCRASTINATION?  Um YES!!!  Did you know that you are not a PROCRASTINATOR?  You have a HABIT of PROCRASTINATING.  SAY WHAT?!?!  Come to find out our PROCRASTINATION has nothing to do with the thing we are avoiding.  We PROCRASTINATE because we are STRESSED.  PROCRASTINATION is a form of STRESS RELIEF.  Think about that.  Personally I never put that together but it makes complete sense.  So now what??  Well here are the steps to STOP PROCRASTINATING!!!

#1 – ACKNOWLEDGE THE STRESS:  “Wait a second, I am spending way too much time avoiding what I need to do so I must be stressed.”

#2 – COUNT 5-4-3-2-1 (to yourself):  This disrupts the habit and awakens the pre-frontal cortex of the brain

#3 – Interrupt the Procrastination Habit:  Remember PROCRASTINATION is a HABIT.

#4 – Do 1 thing.  Just for 5 minutes:  Your problem isn’t working.  Its the habit of avoiding.  Based on her research if you start, 80% of you will continue.

As she says throughout her book, ITS SIMPLE but not EASY.  Don’t get in your head too much about the little things.  Just start.  Count 5-4-3-2-1 and Go.  This resonates with me as a long time Crossfitter.  3-2-1…GO.

CLICK HERE to pick up the book on Amazon or Audible.

Here is a link to a video with Mel Robbins discussing the topic.

I’m Back…

Im backEven though, I never really left.  I AM BACK and I am pumped up.  What I mean is I am back to writing and using my website to share my experiences with others.  I need to write.  I need to share what I learn.  I listen to and read many books.  I love to learn and share that info when I find it applicable to others.  I love food.  I like to try new things.  I like to experiment on myself regarding fitness & nutrition.  I need to do these things.  Its part of who I am and it brings me joy when I can share things with others that have impacted my life.  I have done a lot of thinking and assessing my life.  I’ve asked myself what I enjoy doing.  What lights my fire?  What gets me excited?  So there you go.  Expect some fun stuff coming soon.  As in later this week.

Pushing the limits of my body and mind…

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