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Find out how to eat healthy for you! Recipes, weight loss tips and encouragement. Online or in person consultations available. Sheri Brown, RHN


Keto Flax Crackers
Preheat over to 350

1 egg
1/2 c chia seeds
1 tsp garlic
1 tsp rosemary
1 tsp thyme
1 tsp sea salt
Pinch of pepper
Try different herb combinations such as onion, parsley, curry, ect (optional)

Mix all ingredients together. Place batter (paste) onto a piece of parchment paper and another piece of parchment on top. Roll out to 1/8 inch flat piece. Score with a knife desired size of crackers. Remove paper on top and slide onto a baking sheet. Bake for 15 minutes. Remove from oven, break into the cracker pieces and turn over to bake an additional 15 minutes. Let the crackers cool before use. 




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Keto Seed Bread
Preheat oven to 350

2 whole eggs (room temp)
2 egg whites (room temp)
2 c almond flour
1/4 c butter, melted
1 & 1/2 tsp baking powder
4 tbsp psyllium husk or ground flax seed
1/2 tsp xanthan gum
1/2 c water
Pinch of salt
Variety of seeds for topping- pumpkin, sesame, sunflower, poppy

Beat the eggs together (use the leftover egg yolks for mayo!) Add the rest of the ingredients and blend until smooth. Do not over mix. Add to loaf pan lined with parchment and sprayed with cooking spray. Bake for 45 minutes or until lightly browned and clean knifed. 





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Avocado Keto Brownies
Preheat oven to 350

3 eggs
1/4 c coconut oil 
2 avocados 
1/2 c cacao powder
1/4 c almond butter 
3/4 tsp baking soda 
1/2 c sugar free sweetener
1/4 c walnuts
1 tsp vanilla
1/4 c sugar free chocolate chips (optional)

Place all ingredients in a bowl and blend with eclectic hand mixer until blended. Place mixture into a 8 x 8 or 9 x9 square pan. Bake for 15-20 minutes. 




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Everyone knows it is NOT easy to change your lifestyle. I say lifestyle, as I do not want to refer to what I do as a change in diet. With not only eating healthier, more nutritiously but also a ketogenic “diet” or way, I am a new person. Going Keto, has not only been the easiest transition I have ever made but the right one for me to finally loose those unwanted pounds.

I honestly got tired of saying to myself over and over again, “I gotta loose weight!” I was exhausted with trying on clothing that was tight and didn’t fit the way it should. I was done with it. Ask your self, do you listen to your inner “self”? Are you tired of arguing and debating with those voices if you should eat that, and then feeling guilty when you make a bad food choice? Stop listening to those voices! Start to say to yourself, “I can do this!”, “I am success and can be with this too!”

I have had to turn down donuts, freshly baked sourdough, incredible pasta dishes and there is no question it was very hard to do. The benefit in the end has been, I fit into my clothing better and had to purchase new smaller sizes, and overall feel like I have more energy.

What I eat in a day? Three to four days a week I fast in the morning, with a Bullet Proof Coffee.
This is a coffee with 1 tbsp of MCT Oil, 1 Tbsp butter, and I add in Turmeric, Nutmeg and Cinnamon. It can get you through to lunch and has 26g of fat and is only 232 calories. Most recipes call for double the MCT and butter, however, I don’t feel you require it, if you are keeping your fat up throughout the day. 

I work in a seniors community, it is very hard to ignore the homemade cookies and delicious home cooked meals that often makes the community smell incredible! But, I have great willpower and do say no! Once in a while I do cave and agree to try something. You need to have a little leeway with yourself. 
For lunch, I usually make myself a box lunch, with a hard boiled egg, 1/2 avocado, 5 olives, almonds (usually for my snack), celery and 2 pieces of sliced turkey lunch meat. This equates to 379 calories and 26.5G of fat. 

For dinner, I finish off with a keto friendly meal. Such as Keto tacos. I made this just recently! On top of all this amazing food, I also exercise! I spin, I do yoga and TRX at home. I make it easy to workout. I keep track of my weight on a regular basis, with the help of a chalk board calendar. This helps keep me on track and see the progression right away! 
So in the end how to stick with a new healthy lifestyle? Have a plan, stop listening to your inner critical voice, and keep going strong! Take support from others, you’ve got this! Every choice in the day you make is important. If you want to learn more about what you can eat or how your can loose weight or just feel and look healthier, you can always reach out and I can help guide you. 

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I am premenopausal... there I said it! In a very short time I am going to hit the BIG 5-0! I have already started with the occasional hot flash and spotty cycles. It's annoying to say the least. 
Recently I came across an article on the website, PrettySustainableMillenial. This being said, I am far from a Millenial! However, this article talked about Seed Cycling. This is something that has been known to work for all hormone imbalances. Seeds are a great tool you can use for not only fertility, but also menopausal hormones. By using this 2 cycle rotation you can help raise your estrogen levels when its most needed, then for the second half of the month, produce more progesterone. All with the change of seeds. 

Starting at the beginning of your cycle pumpkin seeds and flax seeds are estrogen boosters. Then on Day 15 switching to sesame seeds, sunflower seeds and evening primrose oil can aid with progesterone boosting. As the website suggests, you can add this to smoothies, salads, yogurt or even energy balls. If you get creative, you can make your own seed crackers as well! PrettySustainableMillenial suggests 1 Tbsp of each seed daily, ground fresh. 

I am going to give this a try and start. I will let you know how this works! It can never hurt to eat some great seeds on a regular basis. 
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I LOVE Pizza! Who doesn’t love it? I do remember how I felt every time we indulged in this carby delight. I felt icky, bloated and sluggish. Life has changed now with a significant weight loss due to food choices being low carb, exercise and overall stress and wellbeing having an overall. I don’t want to miss out though on my absolutely favourite weekend Saturday meal. Pizza! With this low carb dream crust, you can feel like you are eating the real homemade deal.  

FatHead Pizza dough. FatHead dough is a very versatile dough you can use for bagels, keto buns and pizza. Easy to make and time wise, its super fast. 


My fave is mushroom pizza, but you can add virtually anything your creativity can think of. Other combinations I have done: Brussels sprouts and gorgonzola with walnuts, straight pepperoni, vegetarian and olive, feta, spinach and artichoke. It’s limitless.
I usually add a salad to it for a nice balance. This evening we did a kale salad.



FatHead Pizza Dough

Preheat oven to 400
1 and 1/2 cups mozzarella 
3/4 almond flour
2 tbsp cream cheese
1 egg, whisked
Garlic powder or other herbs like basil.

Melt mozza and cream cheese in  a glass dish in the microwave, start with one minute at high, then 30 seconds from there until melted. Stir together. Remove from microwave and add in egg, a little at a time to avoid cooking the egg, once this all added in, add in the almond flour, a little at a time. Sometime this getting mucky! Mix in with hands as much as you can, may not appear to be fully mixed, however once cooked up usually perfect. 
Remove from the mixing glass. Spread on a lined with parchment paper pizza pan. I use one with air holes to allow a crispier bottom. Bake at 400F for 15 or minutes, until nicely browned. You may wish to poke holes as to not bubble too much. I usually do not do this, as this lends to the authentic pizza look!
Remove from oven, add on your sauce and toppings. Transfer back into the oven until the cheese melted and nicely browned. Be creative with your topping, they are endless. 
Enjoy the pizza!



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Ok, so I know it sounds odd... Meatballs coming before the spaghetti. However there is a reason! The meatballs is the real recipe. The spaghetti is a purchased product, but it is amazing. We love to still have this normally carby  heaven, now we can have without the carbs! 


No sugar! This is a low calorie and low carb alternative. No need to cook, you just drain and add to the pan with sauce. Always check your carb and sugar content on the sauce as well if you are not making your own, as these can be high in sugar. 

Keto Meatballs:
1 lb ground beef
1 tsp garlic powder
1 tbsp Worcester sauce
1 tsp dried basil
Add any other desired spices
Parmesan cheese to add for garnish

Preheat over to 350F. Mix all together and roll into 1 inch balls. Place on pan with parchment paper. Baked about 30-40 minutes until firm. Add to pan with sauce, drain, rinse and add in alternative spaghetti. Place into bowl and add parmesan cheese to to top. 

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If anyone told me the journey I was going to be for the last few years, I’m not sure I would have believed it. I have always thought I ate well. I thought I had paid attention to what I was eating. The reality was, I really did not eat as healthy as I though I did. Or at least what I was eating caused me to be overweight. I had yo-yo dieted for years. I had size 8 to size 14 in my closet. In 2016 I met a fellow coworker who was a fitness guru! She was going to be hosting a Strong camp, this was a full weekend of workouts. I can tell you, this was life changing for me as it set the next few years on a different course in regards to my health, well-being and person!

At the weekend torture camp ( I say this as we did 8 workouts in two days) I met a Registered Holistic Nutritionist. I had never heard of this. I investigated what this was and found a two year course (or less if you had more time) online through the Canadian School of Natural Nutrition (CSNN) . I thought, why not do something for me? If anything I would learn more about how to eat well and live more in tune with my body. I made the easy decision to go for it. Nights and weekends were spend while working a very stressful job. Studying every night at that time gave me an escape from the day to day. With a very supportive partner who listened constantly to my nutrition “advise” I had finally graduated after two years. 

I have been my own client over that last few years since graduating in 2018, I have lost over 36 lbs so far! I am still on my journey, with discovering regular exercise as well. My partner and I created a spin/yoga room in our place. This way it’s very convenient and no excuse to not take a half hour to workout! I get excited to help others achieve success with their goals. Everyone can use encouragement and positive tools to help. I would love to help set up a plan for you! Let’s work together.
 Make it a great 2020!




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This was a super quick and easy weeknight dinner for us. It would be easy to make vegetarian or with some bacon! I used turkey bacon for a change. The whole process for a meal that feels more like an exploded Mac & Cheese takes about 40 minutes before your eating. Easy meals during the week much more convenient to get other things done or maybe get a quick workout in. Which is great and what I was able to do after this dinner,

You will want to do this recipe many times!

Keto Loaded Cauliflower

Preheat oven to 350F
1 Medium to large cauliflower
1 cup shredded cheddar
1/2 c cream cheese
1/4 to 1/2 sour cream
1/4 cut green onion
2 slices turkey or regular bacon
1 cup mushrooms
1/2 onion
Fresh or powdered garlic (1 tsp)
Add in roasted red pepper, if desired

To get started, cut and boil or steam the cauliflower till tender. I used a whole head as it was medium size. While this is happening sauté the mushroom and onions, add in fresh garlic or use some powdered garlic. This is what I did.

Drain cauliflower, place back in the large pot used to cook. Add in the cream cheese, sour cream, cheddar, cooked mushrooms and onions, and cooked bacon (if desired) and any remaining ingredients. Place in oven preheated to 350F. Cook till cheese melted.


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Sheri Brown, RHN

Sheri Brown, RHN

About me

Sheri Brown, RHN is a CSNN graduate of Holistic Nutrition. Sheri is also an Aromatherapist. With a passion for health, wellness, nutrition and lifestyle balance, Sheri strives to help others with weight loss issues, conditions and learning how to be healthy at any age. Its never too late to start the journey!

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Blog Archive

  • ►  2021 (3)
    • ►  March (1)
    • ►  January (2)
  • ▼  2020 (9)
    • ▼  March (3)
      • Keto Flax Crackers
      • Keto Seed Bread
      • Avocado Keto Brownies
    • ►  February (1)
      • Sticking with it! How to make the right decisions ...
    • ►  January (5)
      • Seed Cycling - Hormonal Help!
      • Low Carb Keto Pizza
      • Keto Meatballs & Spaghetti
      • The Journey
      • Keto Loaded Cauliflower
  • ►  2019 (12)
    • ►  December (12)

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