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Paleo Peppermint Mocha Coffee Creamer Recipe

It's just not the holidays for me without a Starbucks peppermint mocha (or white chocolate peppermint mocha, mmm). I generally splurge once or twice during the holiday season with the real thing. Since going keto however, I'm not sure if I will. Sometimes the sugar just isn't worth it!

Problem is I like them, miss them, and would really enjoy them all season long!

So..... I decided I wanted to tackle the peppermint mocha and come up with a KETO Paleo-friendly version. With this simple recipe I can have a peppermint mocha anytime.

Not only is this recipe Keto Paleo, but it's also gluten-free, vegan, and 100% junk-free.

KETO Paleo Peppermint Mocha Recipe


1 can Organic Canned Coconut Milk(Regular, NOT light. Seriously, ew.)
1/3 cup Organic Cocoa Powder
2 to 3 Tablespoons Organic Grade B Maple Syrup (Optional, leave out for keto or Whole30.)
1/2 to 1 teaspoon Organic Peppermint Extract(Depending how peppermint-y you like it. I do 1/2 teaspoon)
1 teaspoon Organic Pure Vanilla Extract


Add all ingredients into your blender and blend well, about 45 to 60 seconds, stopping once to scrape the sides with a spatula (the cocoa powder tends to stick to the sides).

Makes 1 pint.


  • To make this Whole 30 or Sugar Detox compliant omit the maple syrup. Just a note on the vanilla extract, this is not strict Whole30 compliant if it contains alcohol as extract often do. Try substituting withVanilla Powder.
  • To make this low carb or keto friendly leave out the sweetener. If you really miss the sweet replace the maple syrup with 2 to 4 packets of a low carb friendly sweetener. ALSO, it's amazing if you add your MCT Powderwith the creamer to each cup as you make it. A bulletproof peppermint mocha?!
  • If you prefer dairy you can swap the canned coconut milk for 2 cups of half and half or FOR THE LOWEST CARB COUNT use heavy whipping cream (just don't blend as much or it will whip).
  • To lighten this up you can replace the canned coconut milk with 2 cups almond or cashew milk (though it won't be as creamer-y obviously) and replace the maple syrup with stevia.

Use to taste in your favorite coffee or espresso (generally 2 to 4 tablespoons per drink). If you have a frother, give it a whirl. PS it's better in a cute mug ;)

For a special holiday treat top it with whipped coconut cream (or real whipped cream if you do dairy) and a sprinkle of cocoa powder or mini chocolate chips. YUM!

Let me know if you try it!

How to Make Yourself Workout When You Don't Feel Like It!

I remember when I first started working out. It was so tough to get motivated. On those days that motivation had left the building workouts simply didn't happen. The bad thing was that once I skipped a workout or two it seemed to snowball into me not working out at all! Then I'd wind up starting over again.

No matter how long I've been working out I still have those times that I just don't want to. I can't drag myself out of bed, I don't feel like doing the workout I planned, or I just plain come up with a million excuses not to.

So, how do you get motivated to workout?? Over the years I've come up with strategies to make myself workout even when I don't want to and I thought I'd share those with you!

10 steps to making yourself workout when you don't want to:

  1. Make your workouts a priority. Truth is: we make time for things that are important to us. Schedule them into your day like any other important task or appointment. I think this is crucial. Part of this for some will be making yourself a priority. Making the time to take care of yourself will make you a better you to offer to everyone else in your life. Just do it.
  2. Plan your workouts in advance. There are tons of ways to plan out your workouts. Apps, journals, calendars... Try out several methods and see what works best for you. 
  3. Set your workout gear out the night before. Pack your gym bag or simply set your gear out if you workout (or run) at home. Just this one little step can be amazing at excuse-proofing your workouts. I even fill and set out my water bottle. 
  4. Set a workout alarm. For me that's my morning alarm, but whatever time you workout set an alarm on your phone as a reminder.
  5. No matter what, put your workout gear on when your workout alarm goes off. When I have really rough days I just promise myself I'll put on my workout clothes. This simple step can seem so hard some days, but is often the tipping point for making workouts happen!
  6. Promise yourself just to start. Even if you can only talk yourself into 5 minutes. Just promise yourself you'll start your workout. Most of the time you'll make it those 5 minutes and keep going!
  7. Track your data. I find tracking data to be very motivating. Fitness trackers are flooding the market right now. Try one that tracks your steps. Or a GPS to track your runs. Heart Rate monitors that track calories burned can be hugely motivating. Also, social apps like My Fitness Pal to track your workouts over time.
  8. Seek out accountability. Accountability and support can be huge in reaching our goals. Find a workout buddy to workout with. Make a deal with a friend that you'll text each other post-workout. Or seek out a workout accountability group! In person or online accountability groups are amazing. I'm starting another round of my 21 Days to Fit Challenge December 1st (and another January 5th) and would love you to join us. 
  9. Make it a habit. The main focus should be building your workout habit. Work on making all of these things a habit. Do them, do them, and do them again. Eventually your workouts will become simply a part of your day.
  10. Set up rewards. A lot of people are very motivated by even small rewards. Promise yourself a reward once you've been consistent with your workouts for a set period of time. I like to keep my rewards fitness related. New workout clothes, new fitness tech, or a new workout DVD. Some like to pamper themselves with a pedicure or treat themselves to a coffee date with a friend. Whatever motivates you, go with that.

For me it comes down to three things: planning ahead, excuse-proofing, and building the habit.

How do you make yourself workout when you don't want to??

21 Days to Fit Challenge

This girl needs some workout accountability.

Life is busy. Life is life. Workouts still need to happen!

So, I've devised a challenge and I hope you'll join me...

Yes, the holidays are quickly approaching. Many of us may be tempted to just bag it and 'start over' yet again January 1.

No, no, no. 

They say it takes 21 days to build a habit. Let's build that workout HABIT before the holidays hit!

21 Days. 21 Workouts. Let's do this!

  • Choose a time of day that works best for you (first thing in the morning is my choice) and workout every day at that same time for 21 daysOf course rest days are important, but in the spirit of building the workout habit still do something at your appointed workout time. Maybe just a walk, a mile with a Leslie Sansone DVD, some gentle yoga, or easy stretching.

  • Then, share a pic post-workout every day on Instagram! Mention me @KerriOlkjer in the description so I can be sure to see it and use the hashtag #FitViews21. (Pics can be anything workout related. You, your gym, your workout DVD, your running shoes, your HR monitor...)

  • Be sure to comment, support, and encourage others using the hashtag!

I've also started a private Facebook group for accountability. Friend me and ask to be added to the group (absolutely no selling allowed). Share your workout plan for the day (or the week) and check back in with the group on how well you met your plan.

We start tomorrow, November 5th! Who's in? 

Feel free to join us later if you find this challenge after the 5th. Just start your 21 days and jump in!

**Next groups starting December 1st and January 5th.

PS I'm not attempting to sell anyone anything. I'm not a coach or consultant or MLM chick or whatever... 

My Top 10 Favorite Things from Puritan's Pride

This post is sponsored by Puritan's Pride

As most of you know, I am a Healthy Perspectives blogger for Puritan's Pride. It's been a lot of fun sharing my love of all things Paleo with their audience. One of the awesome perks of working with them is that I get to try new products each month.

I've discovered so many great things and decided I want to share my top 10 favorite things from Puritan's Pride. 

They have such a wide variety of products that I am truly in love with. It was really tough to whittle the list down to 10! Whittle I did, and this is what made the cut!

Products in order of mention:
Organic Extra Virgin Coconut Oil
Barney Butter Almond Butter Raw & Chia
Caveman Cookies Original
Ground Cinnamon
Onion Powder
Organic Rooibos Tea
BottlesUp Blue 22-Ounce Glass Water Bottle
Puritan's Pride Plant-Based Omega-3
Puritan's Pride Tea Tree Oil
Puritan's Pride Argan Oil

But, don't just take my word for it! 
Enter to win all 10 to try out yourself:
Open to US residents only. Enter until 11/17/14 7 PM Mountain Time.
a Rafflecopter giveaway