Ketogenic Chicken Broccoli Stir Fry Recipe

Chicken broccoli stir fry is one of my favorite ketogenic recipes. It can be very easy to make it quickly. If you have the ingredients handy and cook them in the proper order. This is an ideal go-to recipe because it can be cooked in fifteen minutes and often the ingredients are on hand in my kitchen. Also, if you don’t have one of the vegetables, you can swap it out for another stir fry type of vegetable. For example, onions can be swapped out for green onions or scallions. Bell peppers are not essential, but add great flavor. The broccoli can be fresh or frozen. Mushrooms can be added or left out depending on whether you have them on hand or not. If you happen to have sugar snap peas, you could add those. I don’t tend to keep those on hand, but they are a great stiry fry ingredient too! 


  • Frozen chicken tenders
  • bell pepper
  • onions
  • mushrooms
  • broccoli
  • olive oil
  • Tamari (soy sauce – optional)
  • salt and pepper



For this, I start my chicken broccoli stir fry with the thing that cooks the slowest first. I place my frozen chicken tenders in the pan and turn it on high.

I get out the next slowest thing to cook, the broccoli. I cut and break the broccoli into bite size pieces and toss it in the cast iron skillet. I stir up the broccoli and the chicken so that the olive oil coats it a little and it evenly cooks. Next, I grab a pepper and chop it into bite sized pieces.

I toss the pepper into the hot skillet with the chicken and broccoli.

Next, I slice the mushrooms and add them.

Finally, I chop the scallions and add them to the pan. At this point, the chicken is half-way cooked and can easily be cut into bite sized pieces. I remove the chicken and then cut it into bite sized pieces. I cook it for a few more minutes (until the chicken has turned white and looks cooked).

Finally, I season it with about a teaspoon of Tamari, a dash of salt and pepper and serve![easyazon_image align=”left” height=”160″ identifier=”B000EITYUU” locale=”US” src=”” tag=”mcurle08-20″ width=”101″][easyazon_image align=”left” height=”160″ identifier=”B01BMYSNSS” locale=”US” src=”” tag=”mcurle08-20″ width=”47″]


Love chicken and broccoli? Check out my ketogenic chicken and broccoli casserole recipe! You’ll love it!

Need more ketogenic recipes? Check out the FREE Bacon and Butter Cookbook! 

How to Bounce on a Trampoline to Improve Your Health

Rebounding, or bouncing on a trampoline, has many health benefits to it. It improves your coordination, it strengthens your muscles, and it improves your lymphatic circulation, which stimulates the removal of toxins and improves your immune system.

Bouncing on a trampoline can be done in many ways. You can try to jump as high as you can, you can do twists and tricks, you can flip over. There are a million combinations to bouncing on a trampoline. There are probably just as many ways to hurt yourself if you land improperly. Therefore, I wanted to share some safety tips for bouncing on a trampoline.


  1. Bounce by yourself. The more people that are added to the trampoline, the more likely that you will collide into each other. On larger trampolines it is often more fun to bounce with friends. Following a few simple rules with multiple people can keep you safer.
  2. Smaller, more frequent bounces stimulate the lymphatic system more than big bounces. Start with a health bounce where you feet don’t leave the mat and begin with the vertical motion of up and down. This is the safest way to use your trampoline.
  3. On larger trampolines, use a safety net. This won’t be necessary with a health bounce, but as you advance to jumping higher, you may land wrong and bounce into the net. Having a net can prevent you from falling off and stabilize you. On a mini-trampoline, you may want to use a stability bar as you begin to feel more and more comfortable with your bouncing technique.

As you bounce on a trampoline, it stimulates peristalsis, which is the the involuntary constriction and relaxation of the muscles of the intestine, creating wavelike movements that push the contents of the intestines forward. Your digestion should improve as you regularly bounce on a trampoline. You may want to consider drinking a glass of water prior to bounding on a trampoline and using the restroom afterwards to help the elimination process along.[easyazon_image align=”right” height=”500″ identifier=”B00JOIKSTM” locale=”US” src=”” tag=”mcurle08-20″ width=”313″]

You’ll have the best results when you match the type of trampoline with the goal that you want to achieve from bouncing on a trampoline. There are cheap trampolines that will help you get started rebounding without much investment, however if your goal is to be using the trampoline daily for an hour or two, you may want to invest a bit more. For the simple health bounce, you may not want the bounciest trampoline because you want to focus your efforts on frequent up and down movements instead of powerfully pushing up and jumping as high as you can.

Ketogenic Crustless Spinach and Mushroom Quiche Recipe

One of my absolute favorite breakfast meals is a crustless quiche. I love a great quiche and with this recipe, I barely notice that there is no crust because it is so

The first time I made this, I used multiple pans to mix the ingredients. I now heat the spinach and veggies up in a cast iron skillet and cook it in a cast iron skillet. It makes fewer dishes to clean up!

flavorful. The other thing that I love about this spinach mushroom quiche is that I can transform the frozen spinach from something gross into something totally delicious. It amazes me each time. (Without some additions, I think frozen spinach is disgusting.)

The other great thing about this recipe is that you can make it ahead. It stores in the refrigerator for 2-3 days, so you can get extra mileage out of your efforts. I know that some people are not fans of leftovers, but for me they are timesavers.  I like to make this on a Sunday when I have plenty of time and put a few extra servings in tupperware containers for the next few breakfasts. It keeps me on time and on track with my ketogenic eating plan!


  • 16 oz. chopped frozen spinach
  • 5-6 mushrooms, sliced
  • 1/2 medium sized onion
  • olive oil
  • salt and pepper
  • 1 sausage (optional, for flavor)
  • 1 cup grated cheddar cheese
  • 7 eggs (medium or large)


Preheat oven to 350.

Heat a cast iron skillet to high or medium high. Add 1-2 tablespoons of olive oil. Add the frozen spinach. Chop up the sausage into a small dice and place into the pan with the spinach. While the frozen spinach is thawing out on one side in the pan, focus your efforts on chopping up the onion and mushrooms. Once you have diced the onion and sliced the mushrooms, flip o

You can serve with a side dish of broccoli and mushrooms!

ver the brick of frozen spinach to allow for it to thaw out on the other side. Add the mushrooms and onions to the olive oil. Stir. Let cook for 2-3 minutes. You will want to break up the frozen spinach. Add salt an

d pepper.

As the onions, mushrooms and spinach are cooking, grate the cheese and break the eggs into a bowl. Whisk half of the grated cheese with the eggs. Turn the heat off and remove the skillet from the burner. Place on a hot pad so you don’t burn your counter. Pour the egg and cheese mixture into the cast iron skillet and gently stir to mix up the ingredients. Top the eggs and veggies with more cheese.

Place the cast iron skillet into the preheated oven for 20 minutes. Most of the ingredients have been half way cooked at this point, so it is just a matter of cooking the eggs and allowing the flavors to blend together.



And again with avocados for more healthy fats!

For more ketogenic breakfast ideas, click here!

Low Carb Spaghetti Sauce

While doing the ketogenic or very low carbohydrate diet, I have been missing pasta, but not so much the pasta, but the sauces that go along with them. I love spaghetti sauce! It is so delicious! I love the combination of tomatoes, olive oil and basil.

Today, I made a low carb spaghetti sauce and put it on top of spaghetti squash. While the spaghetti squash is a healthier option than noodles, it doesn’t really replicate the noodle texture all that well. However, it does provide a great base for the sauce, which is where all the flavor in a dish of spaghetti is anyways!

Here is my Low Carb Spaghetti Sauce Recipe that I created today! (I’m all about throwing things in a pot. Every time I make something it is a new recipe.)


  • 2 large sausages
  • 32 ounces canned tomato sauce
  • 1 medium sized onion
  • 1 clove garlic minced
  • 1 stalk of celery (not the whole bunch, just one piece)
  • 4 mushrooms
  • 1/2 teaspoon Italian seasoning
  • 1/3 teaspoon salt
  • 1/4 cup olive oil
  • 1/4 teaspoon pepper


On medium heat, saute the sausages, onion, garlic, celery and mushrooms for 1-2 minutes. Add in the canned spaghetti sauce and seasonings – Italian seasoning, salt, pepper, olive oil.  Let simmer on low for 20 minutes.

Today, I used the Kirkland brand of tomato sauce, which actually did have some added sugar, but the carbohydrate count was pretty low, so it still fit into my macros. I decided to search online for a better option and discovered that Hunt’s has a no sugar added canned pasta sauce, which would probably be a great option. It is zero carbohydrates and the added mushrooms, onions and sausage that you add would make it taste great if it doesn’t already! [easyazon_image align=”right” height=”160″ identifier=”B005OSRUU6″ locale=”US” src=”” tag=”mcurle08-20″ width=”137″]The other thing that you may want to purchase is a nice Italian seasoning. [easyazon_image align=”left” height=”160″ identifier=”B001PQREOI” locale=”US” src=”” tag=”mcurle08-20″ width=”160″]




Check out my ketogenic chili recipe! For ideas on the best ketogenic snacks click here!



Roast Beef Lettuce Wrap Recipe

Starting out with lettuce, cucumbers and mayonaise

This ketogenic lunch utilized leftovers from my pot roast dinner last night as well as some fresh vegetables.  I started out by washing two leaves of lettuce and overlapping them. One thing that I did with the romaine was to bend the stalk in a few places, so that I could roll the ingredients that were inside the wrap.  This actually turned out to be really helpful.

I spread mayonnaise on top of the lettuce and added some thinly sliced cucumbers that I had on had.

Next, I sliced some roast beef, tomatoes, red onions and added some avocado. I tried to keep the ingredients as thin as possible to make rolling it easy.

The rolling of it was tricky. I won’t lie. It isn’t like stuffing it into a tortilla. Lettuce tends to break easier than tortillas and not fold quite as easily, but it did work!

The rolled product.
The final product. It tasted great!
Adding in the tomato, roast beef, avocado and red onions
It rolled up!

One thing that did help was I used a paper towel to wrap around it so that it wasn’t as messy.


  • 2 leaves of Romaine lettuce
  • 3 slices of roast beef
  • 4 slices of cucumber
  • 1 slice of red onion
  • 1/4 avocado sliced
  • Salt and pepper to taste


Directions: Lay the lettuce flat on the cutting board. Spread mayonnaise over the lettuce. Add the veggies and the roast beef. Roll the lettuce and other ingredients together. Wrap a paper towel around it to make eating it easier! Enjoy!


My Hunger Crushing Ketogenic Berry Smoothie

Some mornings, you just don’t have time to cook, but you don’t want to leave the house on an empty stomach. For these mornings, I make a coconut kefir berry smoothie.

Coconut milk has fewer carbohydrates than regular milk and fermenting it to turn it into kefir adds probiotics to help you digest better as well as reduces the carbohydrate count as the bacteria eat up some of the sugars in it.

The berries are a fun flavor. You can swap them out for some vanilla if you prefer. Because berries are a little tart and kefir can be a bit bitter, I mix in a teaspoon or two of zero carbohydrate sweetener, like swerve.

The health benefits of coconut oil are immense. Coconut oil contains medium chain triglycerides that will help you boost ketones and get into that fat burning zone.


Coconut oil is a good source of medium chain triglycerides. Medium chain triglycerides are converted in the liver into ketones that can be used by your body as fuel instead of glycogen. Your body uses them for immediate energy rather than storing them. Research has demonstrated that MCTs are thermogenic and therefore great fat-burners.

Try this coconut berry smoothie as one way to incorporate coconut oil and medium chain triglycerides into your daily ketogenic diet.

Here’s my ketogenic berry smoothie recipe:

  • 1 cup coconut milk kefir
  • 1/2 cup frozen berries
  • 1-2 tablespoons melted coconut oil (for healthy fats and energy)
  • 1 teaspoon Swerve

Blend it together in a blender for 30 seconds to 1 minute or until it looks smooth. Enjoy!

You can adjust the coconut oil up if you are trying to hit your macros and need more fats. I’ve added as much as 3-4 tablespoons of melted coconut oil before and it still tasted great, although more coconut flavor than I prefer. Also, you can skip the swerve or add more to your taste. 1 teaspoon is just where I like the sweetness. The net carbohydrates for this drink come in about 8. Two carbohydrates for the kefir and six for the frozen berries.

Time saving tip: I use the Magic Bullet Blender to blend up my smoothies. The blender cups can be used to drink out of saving me time washing the containers!


Easy Exercises to Lose Weight At Home

Going to a gym can be intimidating for many people. For moms, it can seem like an impossibility because they have to juggle childcare, work, and the job of keeping up a home. You can work a lot of exercise into your daily routine without requiring a ton of time commitment.

Focus on the major muscle groups to maximize your weight loss.

If you don’t have a ton of time on your hands, you’ll want to work on the exercises that build the largest muscles first. These are going to be squats! Squats are not easy, but they are incorporated into almost every activity of daily living.

You do a squat as you sit down and when you get out of a chair. To effectively make the most of the squats that you do during your day, pause right before you sit down. You should be able to feel your muscles working. Rise slowly from the chair making sure that you feel your legs and gluteus maximus engaging.


These can be done when you are picking up items from the floor. They can also be worked into a vacuum cleaning routine. So, you can knock some of these out when you are cleaning up your home!

Arm raises

If you have a baby, you can lift it over your head. Otherwise, you can put objects away on high shelves. If you don’t have weights, you can raise cans of food above your head. Since these are lightweight, you’ll want to do at least 10-20 repetitions at a time.


Getting your cardiovascular workout in during the day. When you are at home doing tasks around the house, it is nearly impossible to log a mile or two in here and there. You can increase your cardiovascular efforts with whole body motions. So, picking those socks up off the floor and putting them where they belong will boost your heart rate especially if you are doing it quickly. Simply increase the speed at which you accomplish tasks. Think faster. Walk to the next room faster. Pick things up faster.

Incorporate a lot of these Exercises for Lazy People into your daily routine. The more movement that you get throughout your day, the more calories that you end up burning!

The Best Ketogenic Snacks For A Busy Lifestyle

On the ketogenic diet, you may discover that you really don’t need to snack! All the fats that you consume will provide plenty of energy to keep you going throughout the day. However, there are times when you don’t know where your next meal is coming from. Traveling and road trips are times when it is better to have a ketogenic snack handy because you don’t know if the next restaurant you will be at will have much more for you than a simple chicken salad.

Here are some of the best ketogenic snack ideas that you can make that travel well and can tide you over until you can prepare a wonderful ketogenic meal for yourself!



  • Celery sticks
  • Cucumber slices
  • Pepper sticks
  • Olives
  • Dipped in cream cheese
  • Deviled eggs
  • Make fat bombs



[easyazon_image align=”left” height=”500″ identifier=”B01ECY8I1W” locale=”US” src=”” tag=”mcurle08-20″ width=”280″]Sometimes, you don’t have time to pack your own snacks, but there are some wonderful pre-packaged options out there that are still yummy and ketogenic!

  • Seaweed snacks (very low carb, salty and almost like a potato chip)
  • Meat sticks
  • Beef jerky (check the carbohydrate count, many are made with sugar)
  • Protein bars (check nutrition label to make sure you stay within your macros!)
  • Fat Snaxs cookies[easyazon_image align=”right” height=”160″ identifier=”B07573P4TW” locale=”US” src=”” tag=”mcurle08-20″ width=”160″][easyazon_image align=”left” height=”500″ identifier=”B019VHR8CA” locale=”US” src=”” tag=”mcurle08-20″ width=”210″][easyazon_image align=”right” height=”118″ identifier=”B01LXXACU0″ locale=”US” src=”” tag=”mcurle08-20″ width=”160″][easyazon_image align=”right” height=”160″ identifier=”B01N6X5M5D” locale=”US” src=”” tag=”mcurle08-20″ width=”120″]




The Better than Coffee Chocolate energy bars have 8 grams of carbohydrate, which can fit well into a daily ketogenic diet as long as you aren’t consuming more than 12 grams of carbohydrate for your other meals. Many people are able to do this by focusing on proteins and leafy green vegetables, so when they do need a snack, they can indulge with an energy bar!


One thing that you can do is make fat bombs. I’m not particularly skilled at fat bombs. I’ve tried my own recipes a few times, but haven’t quite found my groove with fat bombs. Sometimes they are so yummy, I want to eat all of them at once. Other times, I just leave them in the freezer and forget about them. However, they are great at increasing your fat intake for the day and providing you with the energy that you may need. There are lots of recipes for them online as well! Check them out and try your hand at fat bombs. They just may become your next ketogenic obsession. The great thing is that there are sweet and savory options when it comes to fat bombs! I like to melt some cheese in the microwave and eat it. I call it a fat bomb, but it really is just melty cheese!

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Ketogenic Chili Recipe

Fall is here and it is time to whip out the crock pot or power pressure cooker and whip up some comfort meals! Chili is a fall favorite. It goes well with football season and can be very nutritious, but can be very high in carbohydrates. This recipe swaps out the high carbohydrate beans for low carbohydrate vegetables while at the same time retaining the wonderful flavor. You’ll love this ketogenic chili recipe! It is easy and simple and makes quite a few servings.

Side note: I am not sure how many servings it makes, probably about 8-10 servings. I fill up my power pressure cooker with vegetables and then enjoy chili meals for about 2-3 days. If you have a family, it will probably be one meal and one meal of leftovers.


  • 1 medium eggplant
  • 1 cup chopped celery
  • 1/2 cup chopped carrots
  • 1 large chopped onion
  • 3 scallions chopped
  • 5 mushrooms chopped
  • 1 bell pepper chopped
  • 2 cans of diced tomatoes
  • 1 lb. grassfed ground beef
  • 4 tablespoons chili pepper
  • 1 teaspoon sea salt (I tend to season it more after it is cooked. I’ve made the mistake of over salting before!)

<<Click Here for the Bacon and Butter Cookbook>>


Chop the vegetables. In an electric pressure cooker, combine all ingredients. Set it to cook for about 40 minutes. If you are using a slow cooker, set to cook on medium for 2-4 hours. Once it has cooked, allow it to cook for 10 minutes. Serve and enjoy.

Fun low carb toppings for low carbohydrate chili:

  1. grated cheddar cheese
  2. chopped green onions
  3. sour cream and green onions
  4. Avocado slices

Great ketogenic chili side dishes that you can serve:

  1. Tossed salad
  2. Steamed spinach
  3. Steamed broccoli and cauliflower
  4. Sauteed zucchini, mushroom and onions

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For more ideas on how to make quick and easy ketogenic meals click here! 

HIIT treadmill Workouts for Weight Loss

[easyazon_image align=”left” height=”500″ identifier=”B00CXWE3TM” locale=”US” src=”” tag=”mcurle08-20″ width=”314″]Working out on a treadmill can become mundane and boring. You can start to feel like a hamster on a wheel because you aren’t going anywhere. One of the best ways to challenge yourself is to change up your treadmill workouts. Try a high intensity interval workout for your treadmill. These workouts will vary your heart rate and add in arm exercises to challenge more muscles.

Addresses Treadmill Mental Fatigue

While working out at home on my treadmill, I discovered that one way to increase my endurance was to distract myself by watching a youtube video on my treadmill desk. This really helped to combat the boredom of working out on a treadmill. I no longer felt like a hamster on a wheel expending a lot of energy and going nowhere! Because my mind was more stimulated, I found it more enjoyable to workout. However, it had me only working my legs.

Many people are interested in high intensity workouts because they challenge your cardiovascular system and your muscles. You don’t become as bored because you are working different muscles and changing up the pace. Treadmill workouts are geared toward varying the pace, but also incorporating other muscles in the workout while you are on a treadmill.

A HIIT treadmill workout for weight loss is a great idea for someone who is working out at home where one of the main disadvantages to getting fit and healthy is getting bored with routine. The HIIT workout combats this boredom with a variety of moves.

Benefits of High Intensity Interval Training

  • Builds Endurance
  • Burns Calories Faster
  • Effective Energy Use
  • Boosts Metabolism
  • Burns Calories for Hours After Leaving the Gym

An Alternative to High Intensity Interval Training Treadmill Workouts

David Siik provides those who are interested in treadmill workouts for weight loss with a different concept than high intensity interval training on a treadmill. He introduces the concept of the Balanced Interval Training Experience, or BITE method. This method enables youto shed weight and improve your run quicker than ever. Based on David Siik’s methodology and his experience and expertise as an elite runner, fitness instructor, as well as a celebrity trainer, this new running program middle ground finds a unique spot between sprinting and distance training.

David Siik’s BITE method provides you with the most incredible workout you’ve ever had on a treadmill. His detailed regime takes all the guesswork out of how fast to go, at what incline, and for how long, so that you can just focus on your run. In a few short weeks, you’ll find yourself burning fat, losing weight, and boosting your speed just by following these simple principles.

Even if you are a beginner,  The Ultimate Treadmill Workout will help you ramp up your fitness routine, accomplish your goals, and achieve the body you’ve always wanted!

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For more information on buying a treadmill desk workstation click here