Metabolic Health Summit Videos Available!

The first weekend of February 2019, I was honored to be a keynote speaker at the Metabolic Health Summit 2019 in Long Beach, Ca. This year's theme was "Where Keto Science Meets Society" and featured keto science legends Dominic D’Agostino and Jeff Volek. 

I got to meet a bunch of people who are super passionate about the Keto Lifestyle. And I finally got to meet some of my Instagram friends in person (what a world we live in)! 

Initially, I was nervous about sharing my my 22 year journey with Psoriatic Arthritis and Psoriasis in front of 700 people in my talk entitled Healing Through Keto: My Autoimmune Journey. But once I started, my nerves melted away. I had a blast connecting with the crowd and sharing Keto Recipes.  

If you missed this awesome weekend of Keto Empowerment, don't worry! The Metabolic Health Summit has just released limited access to videos from the 2019 Summit! It includes my presentation! 

Now you can watch 26 presentations by the leading Keto Scientists and Influencers for only $59.99! In addition to receiving the talks, you'll also gain access to all MHS 2019 Q&A panel discussions for FREE!

Get access to 26 Talks from The Metabolic Health Summit 2019! 

The more you know about living a Keto Lifestyle the easier it will be! Dive in! Watch and read everything you can get your hands on so that you can be your expert. After all, everyone's body and journey is different. Absorb all of the Keto info out there so you can make the best decisions for YOUR LIFE! 



Keto Sweeteners: How and When to use them!

Let’s be honest! We all love sweets!!! 

It’s a common misconception that if you go Keto, you can never have sweets again. That’s not true. You can enjoy baked goods, ice cream, cookies, etc without the carbs. When going Keto, it is important to explore and research all of the different types of non-sugar sweeteners. Because living without sweets would be awful!
There are three particular non-sugar sweeteners that I use all of the time in my everyday life. (I try to avoid too many chemicals in my diet, so I steer clear of aspartame and sucralose as much as I possibly can.) I mostly stick to naturally occurring sweeteners like Stevia, Erythritol, and Monk Fruit Extract.

Monk Fruit Extract- Monk Fruit, also known as Luo Han Guo, is native to Southern China and Northern Thailand.  It is much sweeter than common sugar (about 150 times as sweet) so a little goes a long way! Monk Fruit Extract works really well in smoothies and baked goods! With some blending it incorporates really nicely! Monk fruit extract has no weird after tastes. I can’t even tell that it’s not real sugar. Some of my favorite Keto Brands use monk fruit extract to sweeten their products.

Choc Zero uses monk fruit to get to add just the right amount of sweetness to balance out their amazing Keto Chocolate. Choc Zero has so many wonderful Keto Sweets! They have dark, milk, and white chocolate squares. They sell amazing chocolate barks with Hazelnuts, Almonds, and Coconut! They are my favorite after dinner dessert. Choc Zero also has Honest Syrups. They are completely sugar free and sweetened with Monk Fruit extract and the flavors are amazing! They have everything from Maple Pecan Syrup to Banana! I love their Strawberry Syrup on Keto Strawberry Pancakes. Get 10% off all Choc Zero Products with the code KETOINTHECITY

And Nui Cookies use Monk Fruit Extract in all four of their Keto Cookie Flavors.

Stevia- Stevia is a sweetener made from the plant by the same name. It is native to Brazil and Paraguay. It has no calories and no sugar. Most days on the way to work, I swing by Starbucks for a coffee with heavy whipping cream. I then add a couple drops of liquid stevia to add a bit of sweetness. Liquid Stevia incorporates right into liquids and has no weird flavor. Perfect Keto uses stevia powder in their Keto Supplement to make them extra delicious.

Erythritol-  Erythritol is a sugar alcohol that occurs naturally in some fruit and fermented foods. It is almost non-caloric and doesn’t affect blood sugar.  I’ve found that Erythritol is the best sweetener for baking. I use it in my Fathead Cinnamon Roll Recipe and in my Chewy Chocolate Chip recipe. It bakes up just how you would expect real sugar to. It doesn’t effect the rise or bake time. Also I love that Erythritol isn’t too sweet. You don’t even notice that you aren’t eating real sugar.

I hope this guide helps you understand how to bring a little sweetness into your life without undoing all of your hard work!!



How Keto Improves Your Sleep

Have you noticed big changes in your sleep since you started Keto? Did daylight savings throw you for a loop this month? Have you been experiencing insomnia or restlessness? 

The relationship between Keto and Sleep is extremely interesting to me. Switching to a Keto Lifestyle is essentially just about retraining your body to burn your own fat for energy instead of carbs/sugar. One of the best side effects of this is also better quality sleep. When you are a sugar burner your body is always going up and down between sugar highs and crashes, when you are in ketosis your body stays steady and therefore allows you fall asleep faster and stay asleep.

I believe the sleep benefits really begin once you are fat adapted, which generally takes anywhere from a few weeks to a couple months. One of the biggest and most immediate improvements I experienced when I became fat adapted was my sleep. I was sleeping more soundly than I had in years and waking up full of energy. And it's not just me, studies have shown that the Keto Diet improves REM cycle sleep and significantly improves the quality of sleep in people suffering from Narcolepsy, Sleep Apnea, and other disorders. Losing weight also increases sleep quality, so keto is a win/win.

As always if you are just starting keto, make sure you are managing your electrolytes so you don’t experience foot cramps, headaches or any of the other side effects people can experience while they are trying to get fat adapted. This is the dreaded Keto Flu and it is completely avoidable. Here is a video with some tips to get those under control so you can fully enjoy your more restful sleep.

There is also a great blog post on the Perfect Keto site that discusses sleep in depth. This chart also shows how important is is to get enough sleep for the sake of your health. Click HERE to read the whole article.

If you need extra help with electrolytes, Perfect Keto makes a great product that I use to supplement the electrolytes I consume.

20% off all Perfect Keto with code KETOINTHECITY

Big KETO Announcement: I wrote a 2nd book! The Big Book of KETO Diet Cooking Launches Today.

Dear Keto Fam, 

I am so excited to announce to you guys that I have written my 2nd cookbook and it launches on Amazon TODAY! It is called The Big Book of KETO Diet Cooking and I am beyond excited to share it with all of you! This book has been a crazy labor of love that took over my life this winter and spring and I have been dying to talk about it and now I finally can! 

My 1st cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook, has 130 super easy recipes. The new cookbook has 200!!! Yes, 200 recipes, still super easy and super delicious but not limited to just 5 ingredients. The Big Book of KETO also has 3 different 2 week keto meal plans in it:

• Meal Plan #1: Keto with Full Fat Dairy

• Meal Plan #2: Keto without Dairy 

• Meal Plan #3: Keto without The Big 8 Allergens 

I have been so humbled and amazed by the support the keto community has given me with my first book and I am thrilled to see what everyone thinks of the new book! This book features tons of recipes that I make for myself and my daughter on a regular basis including my now famous FatHead Cinnamon Rolls, Prosciutto and Arugula Cauliflower Crust Pizza, Green Chile Meatballs, and tons more! 

Please pre-order your copy today, Amazon prioritizes books that get lots of pre-orders and I want to be able to share keto and this amazing lifestyle with as many people as possible! So if you are able to order now instead of waiting until September I would be so grateful! I can't wait to see what you all make from the book and what recipes become staples in your individual keto journeys. 

I will be releasing a different recipe from the book every week up until the ship date on my Instagram account, so be sure you are following me @ketointhecity_ to get a head start on your delicious keto adventure with the The Big Book of KETO

Don't Wait! Order Your Copy of The Big Book of KETO Today!

Thank you all so much for the support and for trusting me to help guide your keto journeys. 



Bulletproof's Brain Octane Oil is a Keto Staple #fatforfuel

By now you probably know how obsessed I am with Bulletproof Coffee especially if you follow me on Instagram.  Recently, I even got to visit their new Bulletproof Labs. Before I went Keto, I didn’t even like coffee. Now it is a staple in my life and makes Keto a breeze.

Luckily for me, Bulletproof has two locations now in L.A: The Art’s District, and Main St. Santa Monica. However, most days I don’t have time to stop at the coffee shop for my morning mocha.  You can find my step-by-step recipe in my keto cookbook. The most important ingredient is Bulletproof’s Brain Octane Oil.

Brain Octane Products Keto in the city

Brain Octane is a specific MCT, C8, that converts to ketones quickly, suppresses hunger, fuels your brain, and is not harsh on your stomach. It is perfect for Intermittent Fasting and keeps you in ketosis while providing long-lasting energy.

I go get coffee every morning and I love having these handy packets to make any coffee Bulletproof! They are perfectly portioned and easily transportable. I love to pack a bunch in my bag while traveling. It makes my mornings so easy and the benefits are insane! I have so much energy, and I don’t crave a meal until well into the afternoon.


Also isn't my Swell bottle the cutest?! It keeps coffee warm FOREVER! 

Brain Octane on the go! 


Remember the key to success in Keto is fueling your brain with healthy fats in order to reap all of the benefits of ketosis.  FAT = FUEL and FUEL=  A HAPPY BRAIN


tasty brain- Keto in the city 

My Keto Costo Shopping List!

Costco is like a playground for people like me who love grocery stores! I can roam around a Costco store for hours. I decided to drop in the other day and capture all of the keto deliciousness I found. Hopefully this can help provide inspiration and guidance for your next shopping trip! 


Meat / Poultry / Seafood

  • Beef Loin New York Steak
  • Kirkland Organic Chicken Party Wings
  • Salmon Milano with Basil Pesto Butter
  • Wild Cooked Red King Crab
  • Seasoned TriTip
  • Del Real Smoked Pork Carnitas
  • Wild Planet Sardines
  • Spirella Minis, Sopressata & Prosciutto
  • Copper River Seafoods Wild Alaska Marinated Salmon Portions
  • Steakhouse Beef Tri-Tip
  • Swift Premium St Louis Style Pork RIbs
  • Wild Grade A Scallop
  • Wild Planet Sustainably Pole & Line Caught Albacore Wild Tuna
  • Kirkland Wild Alaskan Smoked Sockeye Salmon
  • Kirkland Organic Ground Beef
  • Teton Waters Grass-fed Uncured Beef Junior Franks
  • Teton Waters Grass-fed Cooked Uncured Beef Polish Sausage
  • True Story Organic Oven Roasted Sliced Chicken Breast
  • Beretta Uncured Antipasto Selection
  • Vicky’s Kitchen Organic Cauliflower Cheddar Stuffed Chicken Breast
  • WestEnd Cuisine Chicken Skewers
  • Kirkland Organic Chicken Breasts
  • Citterio Prosciutto di Parma
  • Kirkland Signature Crumbled Bacon
  • Kirkland Signature Premium Bacon



  • Asparagus Spears
  • Constellation Grape Tomatoes
  • Houwelings’s Roma Tomatoes
  • Organic Living Butter Lettuce
  • Cocktail Cucumbers
  • Hass Avocados
  • Veg Fresh Farms Brussels Sprouts
  • California Local Organic Spring Mix
  • B Organic Organic Baby Spinach
  • Path of Life Organic Broccoli Florets
  • Nature Sweet Cherubs
  • Wholly Organic Guacamole Minis
  • Kirkland Artichoke Hearts
  • Tommy’s Super Greens Organic Seasoned
  • Maas River Organic Riced Cauliflower
  • Taylor Farms Organic Cauliflower Rice



  • Sincerely Brigitte Cheese Slices
  • Cello Variety Premium Sliced Cheese, Cracker Cut
  • Kirkland Shredded Mexican Cheese Blend
  • Babybel Cheese
  • Kirkland Organic Cheese Snacks
  • Angel & Franco Oil Marinated Mozzarella
  • Galbani Organic String Cheese
  • Cello Whisps Parmesan Cheese Crisps
  • Citterio Genoa Provolone
  • Kirkland French Brie
  • Kirkland Fresh & Creamy Goat Cheese
  • Kirkland Creamy American Blue Cheese
  • Kirkland Parmigiano Reggiano
  • Kerrygold Bubliner Cheese
  • Horizon Organic Heavy Whipping Cream


Snacks & Sides

  • Cantella’s Organic Cauliflower Mash
  • Organic Roasted Kale, Sea Salt
  • Organic Almonds From California
  • Kirkland Marcona Almonds
  • Jimmy Dean Delights Egg White Omelet
  • MacFarms Macadamia Nuts
  • Lindsay Extra Large California Ripe Pitted Olives
  • C-Weed Snack Seaweed Crunch with Almonds
  • Wiejske Wyroby Petite Dill Pickles


Oils & Cooking Ingredients:

  • Kerrygold Pure Irish Butter
  • Knudsen Sour Cream
  • Kirkland Extra Virgin Olive Oil
  • Chosen Foods 100% Pure Avocado Oil
  • Sonoma Gourmet Basil & Parmesan Organic Olive Oil
  • Kirkland Himalayan Pink Salt
  • Hidden Valley Ranch Seasoning Dip & Salad Dressing Mix
  • Navitas Organics Organic Cacao Powder
  • Nutiva Organic Chia Seeds
  • Christopher Ranch Peeled Garlic
  • Organic PB Fit Peanut Butter Powder



  • San Pellegrino
  • La Croix Variety Pack
  • Spindrift
  • Steep Cold Brew Coffee
  • Glaceau Smart Water

I thought it would be fun to create a new 5-ingredient recipes that inspired by this Costco Shopping list! If you love 5-Ingredient recipes don't forget to grab my new cookbook The Easy 5-Ingredient Ketogenic Diet Cookbook


Mozzarella Prosciutto Bombs


  • 6 balls of Angel & Franco Oil Marinated Mozzarella

  • 12 slices of Citterio Prosciutto di Parma

  • 6 Nature Sweet Cherubs

  • 6 fresh basil leaves

  • 1 tbsp. of Italian Seasoning

  • 2 tbsp. of Kirkland Extra Virgin Olive Oil



  1. Take 2 slices of prosciutto and make a cross with them.

  2. Using a knife hollow out a hole in the middle of the marinated mozzarella ball, stuff a grape tomato inside.

  3. Place basil leaf and tomato stuffed mozzarella ball in the middle of the crossed prosciutto, add a pinch of Italian seasoning.

  4. Cross the left and then the right prosciutto slice over the mozzarella ball. Then cross the upper and lower prosciutto slice over that. Now you have a perfect pocket of prosciutto. Repeat for all 6.

  5. Heat a skillet over medium high heat with 2 tbsp. of olive oil. Once olive oil is hot add all 6 mozzarella prosciutto bombs and cook on the top and bottom until crispy. Then quickly sear the sides at the end.

  6. Place bombs on a paper towel lined plate to cool and then serve.


I love coming across articles of people who have had success with the ketogenic diet! The last two I saw popped up on my Facebook feed. A week or so ago, it was a couple different links about how Halle Berry considers keto to be her anti-aging secret. The second, was just this morning when I saw Tim Tebow call out the ketogenic diet in a recent Men's Fitness interview, the athlete states he has been keto for 5 years! See links below for full articles and follow my Facebook page for more keto articles! 


Halle Berry Says Trick To Looking Flawless At 50 Is “No Sugar, No Carbs”

photo from MadameNoire

photo from MadameNoire

photo from Men's FItness

photo from Men's FItness