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Keto Coffee Cake Mug Cake

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Dairy-free keto has been pretty seamless for me. Well... almost. I miss my keto pancake recipes. Which ALL contain cream cheese. So bummer. I mean, one can only have omelets for breakfast so many times.
In looking for something delicious to replace these with I've started playing around with keto mug cake recipes. Yes, you can look forward to a deluge of about 5 million and 3 of those variations in the near future. ;)
This recipe was an accident. I've been working on chocolate variations the most. For obvious reasons. So much so that I ran out of cocoa powder. I started making a chocolate mug cake the other day and when I reached for the cocoa powder there was none. Oops. 
So, after some digging I found cinnamon and thought, hmm why not?
Why not indeed! This Keto Coffee Cake Mug Cake is my new favorite keto breakfast. It's quick, easy, and completely delicious. With only 7 grams total carbs and 320 calories, I confess I have one most days for brekkie.

This recipe is not only …
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xoxo, Kerri O.


Recent posts

Keto Peppermint Mocha Coffee Creamer Recipe

It's just not the holidays for me without a Starbucks peppermint mocha (or white chocolate peppermint mocha, mmm. Swap recipe for that coming soon ;) In the past I've splurged once or twice during the holiday season with the real thing. However, now that I've been keto for over a year I know that the sugar load will likely have me not feeling great post-mocha. Is it worth it? I don't know...

Plus, I really, really like them and would love to have them all season long!

Hoping for a solution I picked up some ready made sugar-free peppermint mocha creamer at the grocery store, shuddered at the ingredient list, and promptly put it back down. Yuck. So I decided I wanted to tackle the peppermint mocha and come up with a dairy-free, sugar-free, Keto friendly version. It took some trial and error, but I think I've got it! Now I can have a keto peppermint mocha anytime.


Not only is this recipe Keto, but it's also paleo, vegan, gluten-free, dairy-free, soy-free, and sugar-f…
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Can You Do KETO and Crossfit? #ketolovescrossfit

Can you do keto and crossfit together? I've seen much debate about this since the rise in popularity of the ketogenic diet. Many contend hotly that a keto diet is NOT a good fit for crossfitters. While others seem to feel that being a fat-burner could actually be an asset to crossfitters.

Those adamant against mixing keto with crossfit seem to feel carbs are a must for the average cross-fitter. It seems they are convinced that being a sugar-burner is the only way to power through a crossfit workout. 

In fact, many of the people that I have seen trying to do keto and crossfit at the same time are doing so at a much higher carb range, 50-100+ net carbs, than I would consider "keto" (I wonder if they remain in ketosis, I know I wouldn't). Or they are doing a boost of carbs timed around their workouts. Again, often in amounts higher than what I consider keto.

I hear their arguments. Glycogen stores, intensity, blah, blah. But still, I wonder...



It seems to me that keto and c…
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What I Did Over Summer Vacation

Long time no update! A few of you have noticed my absence, so I thought I'd explain. Can you imagine not being able to use your phone for almost 6 months?? Well, that's where I've been...

Odd as it may sound, I'm touch typing this with the screen off and plan to edit it in short sessions. You see, I've been completely off my blog and social media for about 6 months. I haven't been able to use my phone at all. I also have not been able to text, email, blog, facebook, watch Netflix with my kids...anything involving a screen really. I had to take a break. A long one. Not because I wanted to, but because I had to. I've been dealing with some super weird health problems. A severe case of something called Neuro-Ocular Vestibular Dysfunction (NOVD) or "See Sick Syndrome" to be exact. Basically, my vestibular system is completely on the fritz and not communicating properly. Weird stuff makes me feel completely sea sick and I often go into dizzy spells so s…
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165 by June 25

I've been keto off and on since I was 25. In that time I've wandered pretty far off of it, but I always find my way back because I know that I know that I know very low carb just works for me. Most recently I have been in ketosis for just over 7 months now. During that time I have been focused mostly on getting my body adapted and making the lifestyle changes to implement keto for the long haul. While I have lost weight and have been tracking my body transformation in pics, I've been mostly focused on healing my body and feeling my best. As I mentioned before, going keto was about health for me. In the last 7 months, I've learned a ton about what keto needs to look like for me and I feel like I'm in a really good place with it mentally and physically.

Now that I feel like I have a good handle on keto and making it work in my life, I think I'm ready to get more proactive with my fat loss goals. I feel like I've learned a lot over the years of being keto and …
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Keto Walmart Haul

What do you buy at Walmart when you're keto? What's on my Walmart keto shopping list? Today I'm going to answer those questions with a video. An epic keto Walmart haul! 

Our weekly grocery shopping trip this week was at Walmart. I must confess that I used to be such a Walmart snob, but not anymore. Walmart has become our go-to for tons of ketogenic diet foods, from staples to snacks. They really do carry everything you need.

The yummy keto eats we picked up at Walmart this week:


What's on your keto Walmart list?
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KETO Pre-Workout

Raise your hand if you remember the golden age of pre-workouts! Oh, what a time. We guzzled fluorescent, artificial ingredient galore, chemical concoctions filled to the brim with now-banned ingredients. Good times. Good times.

Then, we had to go all hippie chick crunchy naturaified and start to care about what we put in our bodies. Sheesh.

Just me? 

Not going to lie, there have been many a workout that I've missed those chemicaltini pre-workouts. Buuuuuut, they really were full of junk. So, I have been on a search for a more natural pre-workout for ages. I just plain missed a pre-workout, but everything I tried fell short in one way or another. Until...







I take this mostly before weight-lifting workouts, but sometimes before cardio just for that little boost. Especially when I'm struggling with motivation. I mix it the night before and just knowing it's waiting for me in the fridge somehow gives that little extra mental edge to just do that workout. Hey, whatever works.


I love …
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