My Favorite Chaffle

This recipe is an updated and simplier version of my previous chaffle recipe that I shared. I like this recipe the most because it is only egg white, salt, psyllium husk powder and mozzarella cheese. Use this recipe for both mini dash and regular sized waffle machines. If you use a mini dash you will yield 4 chaffles with this recipe. If you are using a full sized waffle machine you will get 2 chaffles. Use the chaffle in any recipe that uses bread. I like to use them for sandwiches, croutons, buns, etc.


  • 100 g egg white
  • 2 TBS psyllium husk powder
  • pinch of salt
  • 1 cup shredded mozzarella cheese

Measure out 100g of egg whites. If you’re using regular eggs you’ll need at least 3 large eggs to yield 100 g after yolk is removed. I found it easier and cheaper to just buy egg whites.

In a small bowl, measure egg whites. Add salt and psyllium husk powder. Mix well. Using a large waffle iron, add a 1/4 of the cheese in the waffle iron. Next, divide half the mixture and pour onto waffle iron. Top with anothet 1/4 cup of cheese. Cook until done. Repeat with 2nd chaffle.

If you want sandwhich sized chaffles, make 4 chaffles with this recipe instead on the mini dash.


Keto On Keto Off – New Weekly Series


Introducing a new weekly series called “Keto On Keto Off” which focuses on thought provoking ways to see if the ketogenic way of life is right for you.

Today’s topics are:

Do our taste buds change? Comparing keto foods with our favorites from our old way of life and expecting them to taste the change.

How to deal living with people who aren’t keto. Do some soul searching on how to make the change instead of making the excuses.

Week 37 Keto Transformation

I had a stressful week last week and I let my old habits get the best of me. Old habits meaning putting myself on the back burner, not getting enough sleep and major stress eating. My daughter had an asthma flare up and my every thought was focused on her well being. I cannot sleep knowing she is struggling to breathe so I barely got any sleep last week. Plus, I worried myself to death over it. If you’ve ever had a child with asthma, you know how serious it is. It can go from 0 to a 10 in minutes. So there I was, ridiculously stressed, feeling helpless and falling back into old habits by stress eating. Then stressing that I wasn’t going to lose weight this week because I stress ate and was upset with myself for losing the battle this week. I’m sharing this because it shows that no one is perfect. We all have our battles and we’re constantly being tested to see if we are strong enough.

So of course I debated whether I was going to make a video today. I wanted to hide from the truth. Which yes, the truth is I was stress eating, but the truth is also about fighting these weekly battles. You’re going to win some, you’re going to lose some. But the trick is to keep marching forward to the finish line. I will always be there for my kids no matter what. I’m always “mom” first before anything else.  I’m not saying I regret anything about last week. I am saying that I didn’t win last week but I get another chance this week to make a difference.  It’s all about being better and moving forward. I thought I would share with you what I’m doing to get back on track. I checked my glucose and ketone levels this morning to see the results of my damage. Glucose was 92 and ketones were .1 at 9:00 in the morning. Not horrible.

I decided not to do a weigh in today because I’m so tired of allowing the scale to hold power over me. I’m not even going to look at the scale for the first time in 37 weeks. It feels weird because I haven’t weighted myself since my week 36 weigh in so it will bea  2 week streak without weighing myself. That alone will be challenge in itself! It’s the first step in taking power back from the scale.

Secondly, when situations like this happen I hop on social media and scan through all the people I follow to draw inspiration. I follow Dr. Nowzaradan from the show on TLC called 600lb Life. I really respect his efforts to fight obesity. He recently shared a post that 300,000 people die per year from obesity. To me, it’s unacceptable. No one looks for a cure for obesity. Instead, doctors push “managing it” by prescribing medications. If 300,000 people died per year from using makeup made by one particular company… we’d have pitch forks out. That company would be taken down over the outrage. Where is that outrage for obesity?

Why did I share that thought? It’s up to you to save your life. The world isn’t set up for you to cure your obesity. You’ve got to start eating today as if your life DEPENDED on it because your life DOES depend on you to show up. You are the key to own health and success. If you can close your eyes and imagine what your future healthy self at your target goal weight looks like… how do you think she/he eats? Start eating the way your future self eats today and create new habits.

Week 36 Keto Transformation Update

Week 36…. where do I begin?! Ever have one of those weeks where your eating is on point, exercise was out of the park, and you look down on the scale expecting to see greatness and see disappointment instead? Like it all doesn’t make sense? That’s me. It’s so incredibly frustrating!!!! The past month has been like this!! I genuinely feel like I had a solid week. In fact, several days I didn’t even have time to eat and ate way under my calories, unintentionally.

At this point in my journey I should not have such difficulty with losing weight. It should still be coming off easily. I still have 53-60 pounds more to lose which puts me at the high end of the normal weight range for my height. I can totally understand the weight coming off slowly as I’m approaching my goal weight but I’m honestly pretty far away.

So what gives? I’m grateful for the progress I’ve had but I’ve really stepped up my game in the last month since I really want to hit my the first of my mini goals, 100 pounds lost! I aimed for a loss of 17 pounds this month to hit that and I’m so far away from that goal it’s not even funny. I’ve lost 4 pounds as today for the month of October. Granted, the month isn’t over yet but 4 pounds is pretty low for me.

I will say I had a high stress week and I’m still not managing that well. Because I had a high stress week I spent some extra time in the gym, went for extra walks, and made sure to eat well. I’m not sure what else I can do other than trust the process.

So that I don’t end this weekly update on a negative note, I have a non scale victory I can’t wait to share. I’ve been trying to fit into my wedding dress for the past month. I keep trying it every week to see if I can zip it. Last week, it seemed like it was never going to zip. I tried it yesterday 5 pounds smaller and that baby zipped right up!!!!!!!! It took me 14 years to get back into the dress but I’m here.

Keto Jack O’ Lanterns

These stuffed peppers are perfect for Halloween. Bring them to a Halloween party or make them up for a fun meal for the kids. Normally, I use green bell peppers for this stuffed pepper recipe because they are much lower in carbs than the orange bell peppers. In this case, it’s a treat so we opted for the orange bell peppers. You can swap out the ground turkey for ground beef or ground chicken. Here’s how you make it!


  • 4 large orange bell peppers
  • 1/2 medium onion, chopped
  • 1 TBS grassfed butter
  • 1 pound ground turkey (or beef)
  • 1/4 cup dry Marsala wine (optional)
  • 1 teaspoon pink salt
  • 1 TBS Italian seasoning
  • 2 cups RAO’s marinara sauce (or a no sugar added sauce of your choice)
  • 3 cups riced cauliflower
  • 1 cup (or 4 slices) of cheese

Remove the seeds from the peppers. Using a pairing knife, carve out pumpkin faces and then add them to a 8″ x 8″ baking dish. Cook them at 350 degrees for about 15-20 minutes or until tender.

Meanwhile, add butter and diced onion to a fry pan to brown onion. Add salt and Italian seasoning and mix. Deglaze the pan with the dry Marsala wine and then add ground turkey. Microwave the riced cauliflower for about 4 minutes. Add the riced cauliflower to the onion and turkey mixture. Add the marinara sauce and mix well. Cook uncovered for about 5-10 minutes to blend flavors and reduce any excess liquid.

Remove peppers from oven and stuff them. Add your choice of cheese to the top to each pepper and then place peppers back into the oven until cheese is bubbly and melted. Enjoy!

How People Treat Me Now

I get asked a lot how people treat me after my weight loss. Initially, I wanted to say people treat me so much differently now. But after I gave it some thought, I am not so sure the answer. I feel like I had my walls up high when I was morbidly obese. I feel like I was not giving off the vibe that made myself approachable. In other words, my behavior was equally to blame why people treat me different.

Now, 86 pounds into my journey, my walls are down. I smile ear to ear. I look forward to meeting new people. I feel as though my vibe is so fun that it makes people naturally want to talk to me. So yeah, I look better but I feel like it also is because I’m giving off a friendly vibe that makes people feel as if they can approach me.

I do find myself wondering about my new mom friends at my daughter’s school. I looked very different just 8 months ago. These moms never saw me morbidly obese. Would they have even given me the time of day just 8 months ago? I hate having that thought. But I find myself wondering this from time to time. I will never know the answer to that question either because I have no intention of weighing 309 pounds again. I will say it has been so much easier to make friends after my weight loss.

My kids don’t really remember what mommy looked like 8 months ago. They question it when they see old videos pop on the TV though…almost as if in disbelief. I get comments like, “I like you better smaller” or “you’re belly is so much smaller now” from them occasionally. They really have no idea what my weight loss journey entails and I’m trying to keep it that way.

My husband is super happy with my transformation. He’s never seen me smaller than I am now. We actually traded rolls. He was 120 pounds overweight when I met him. He lost the weight and I gained that weight plus some. I did realize now that he went through his weight loss journey alone because I wasn’t there for him like he is for me. I had no idea how much of an emotional rollercoaster it would be and I regret not digging his emotions out. Men don’t ever say anything so I had no idea what he was going through until I started my own journey.

Week 35 Keto Transformation / Month 8

Another week under my belt! After 2 weeks without a loss, I finally had a swoosh!!! That’s another proven example to trust the process. While it’s nice to see the scale go down, the scale isn’t the only way your body is shrinking. Stick with it and ignore the scale! I also went shopping to Old Navy and Burlington to get some new clothes. I ordered on Old Navy’s website originally and upon receipt of my order…nothing fit! For the first time in my life everything I ordered was TOO BIG! It was such a wonderful feeling and to my surprise, I am now a large or 12/14.

It’s been an interesting week because I was also testing my blood ketones and blood glucose with a all in one blood meter. I tracked my levels 3 times a day for 5 days to see if I could draw any conclusions from my results. I was trying to get my glucose ketone index (GKI) to a therapeutic level to see what it does to the scale. After tracking all week, going to the gym, fasting and eating very well I got it done which resulted in a 4 pound loss!!!

My grand total is now  86 pounds of fat gone forever in 8 months!

Easy Protein Shake Recipes

Some days I’m just too busy to make a meal. I don’t like eating out because I don’t have control over my food or I won’t have time to wait on an order for take out. So an easy fix to this is to keep protein powder on hand. I have several recipes below and you can have a meal in less than 3 minutes. Some days I get egged out and want something else so this is my go to lunch or I may need some extra protein to hit my protein goals.

I absolutely love Perfect Keto. A lot of brands that make whey protein powders end up giving me an upset stomach. The Perfect Keto Whey Protein powders do not! I love the clean ingredients and it’s easy for a quick keto lunch.

I mix it all in a blender bottle and shake because it dissolves easily but you can use a fancy blender. It tastes wonderful and I also enjoy their other flavors as well.

Save 15% with my coupon code KETOREWIND15 at and order yours today!

Perfect Keto Vanilla Protein Shake:

  • 10 ounces unsweetened almond milk
  • 1 scoop Perfect Keto Vanilla Protein powder
  • optional – 1 scoop Perfect Keto Unflavored Collagen


Perfect Keto Pumpkin Spice Protein Shake:

  • 10 ounces unsweetened almond milk
  • 1 scoop Perfect Keto Vanilla Protein powder
  • 1 teaspoon pumpkin spice
  • optional – 1 scoop Perfect Keto Unflavored Collagen


Perfect Keto Chocolate Protein Shake:

  • 10 ounces unsweetened almond milk
  • 1 scoop Perfect Keto Chocolate Protein powder
  • 1 teaspoon cacao nibs
  • optional – 1 scoop Perfect Keto Unflavored Collagen

Keto Oven Fried Chicken

So if you have a Sprouts Farmers Market by you, consider yourself lucky! Sprouts is where I do at least half of all my shopping because they carry the best selection of groceries. As I was doing my grocery shopping this past weekend, I noticed a new product that can be used to coat chicken, pork and veggies. It was reasonably priced so I grabbed a bag to try.

It does not disappoint! It was delicious and I highly recommend trying it. If you don’t have a Sprouts local to you, you can find it on Amazon with this link. I decided to use it with two recipes I would normally use white flour for. Here’s how to make it!

Keto Oven Fried Chicken

Preheat oven or air fryer to 375 degrees.

In a small bowl, beat the eggs. Prepare chicken how you like it. I took 2 large breasts and sliced in half to get 4 thin pieces. Spray a baking sheet with avocado oil. Using tongs, dredge chicken in egg and then into seasoning. Place on a baking sheet. Bake at 375 for about 20 mins (cooking times will vary on thickness of chicken). Makes 4 servings.

(If using air fryer bake for 10 mins, flip chicken, and bake for additional 5 mins)

1g Net Carbs
3g Total Carbs
2g Fiber
8g Fat
26g Protein
171 Calories


Keto Popcorn Chicken

Preheat oven or air fryer to 375 degrees.

In a small bowl, combine chicken with seasoning until evenly coated. Using a baking pan lined with parchment paper, spray rack (optional) with avocado oil. Spread chicken evenly for air flow and bake in oven or air fryer until done.

(If using air fryer bake for 10 mins, flip chicken, and bake for additional 5 mins)