Category: Health and Wellness

Everyone knows it’s important to drink water, but many fail to do so correctly. For some, they don’t like the taste of pure water, and instead drink coffee, sodas, or sweetened teas which can dehydrate your body further.

The human body is comprised of mostly water and is continually losing water through respiration, perspiration, and urination. So, it’s critical to rehydrate throughout the day, especially during hotter times of the year, as well as before, during, and after exercise or other physical exertion.

Here are a few of the most common types of water available that can help keep you hydrated and healthy.

Mineral Water

Mineral water comes from underground springs and naturally contains minerals such as calcium, iron, magnesium, and manganese. Mineral levels can vary between brands, and the presence of the minerals often gives a salty taste to the water.

Alkaline Water

Drinking alkaline water is believed to help neutralize acids in your body and metabolize nutrients more efficiently. Alkaline water is less acidic than regular tap water and may have nutrients added to it such as calcium, silica, potassium, and bicarbonate.

Coconut Water

In recent years, coconut water has become a popular drink of choice. Coconut water is the liquid found inside young coconuts. Coconut water has high electrolyte content and has a slightly sweet taste.

Electrolyte Water

Electrolyte waters are enhanced with sodium and potassium to help your body absorb water quickly and prevent dehydration, especially in intense heat or physical exertion.

Sparkling Water

Sparkling water is just carbonated water. When carbon dioxide is added to water, it becomes bubbly, which is a healthy and hydrating alternative to sodas.

Spa Water

This may sound like an ultra-fancy type of water, but it’s just fruit-infused water. Adding fruits, veggies, and even herbs can provide a flavor and nutrient boost to your water. Stay refreshed and hydrated by adding watermelon, strawberries, citrus fruits, cucumber, or mint and enjoy!

Here’s a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you’re able to get your chip fix without compromising your health goals.

Make a large batch on the weekend and portion your veggie chips out into ziplock bags for the week. 

HERE’S WHAT YOU NEED:

• 2 lbs of root vegetables, thinly sliced (sweet potato, parsnips, beets or carrots)

• Sea salt or Himalayan salt Cajun spice (or any spice of your choice)

Preheat the oven to 375 degrees. Line a rimmed baking sheet with parchment paper.

Thinly slice the root vegetables to  about 1/8 inch thickness. Toss the sliced veggies with a sprinkle of salt and Cajun spice.

Spread the sliced veggies in a single layer over the prepared baking sheet. Roast for 15 minutes, and then flip them over. Roast for another 5-10 minutes or until crispy. Enjoy!

Try these poses to help stimulate your body’s natural detoxification.

1. TWIST IT UP!

Any twisting pose will help to ‘wring out’ your internal organs. Try sitting up straight in a chair and keeping your hips level, rotate your upper body gently to the right, hold for 30 seconds, rotate to the left and hold for 30 seconds more. 

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2. FORWARD BEND 

Stand with your legs wide, then do a forward bend, folding forward at your waist as far as you comfortably can. Hold for 30 seconds. This compresses your digestive organs, which helps to speed up elimination.

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3. INVERSIONS

Lay on your back and raise your feet into the air so that they are above your heart, then rest your feet on a wall or a chair and hold for 30 seconds. This stimulates circulation, which helps the body to flush out toxins.

Why are some people more successful than others? Why do some people seem to grow and develop into a better version of themselves while others remain stagnant year after year? The answer is more straightforward than you might think; It all comes down to your programming. 

Shad Helmstetter, Ph.D. has dedicated his life and career to unpacking how the messages (programs) a person receives throughout their life impacts their success and happiness. “Our thoughts determine what is going to happen and how successful we’re going to be. This is foundational. It has to do with every single part of our lives.” 

How The Brain Wires Programs

“It is widely acknowledged that as we grow up, we are programmed and eventually live out those programs. And we’ve learned more recently that all of those messages — the programs given to us consciously and unconsciously by our families, teachers, cultures, etc. — are physically wired into the brain when they’re repeated often enough,” explains Dr. Helmstetter. 

One of the jobs of the brain is to store all of the information accumulated each day. Neuroscientists were studying how the brain stores information most efficiently and they found that repetition was the key. When you first hear a message, your brain receives it and records it but doesn’t permanently store it. But when you get the same message, again and again, the new fledgling neural network that’s starting to form grows a little stronger. Each time it’s repeated, that specific neural network is being fed and becomes stronger. That’s how you learned most of what you know and still remember it today. For example, think of a song you learned as a child; you can still remember the words to that song, years later, because of the power of repetition. 

A reinforced idea creates strong neural pathways in the brain, but these aren’t fixed. They are like temporary footpaths; when used only once or twice, it’s easy to “erase” the path. However, when used again and again, the trail becomes more firmly established and easier to follow next time. When an old pathway is abandoned (no longer reinforced) it slowly begins to disappear. 

How to Rewire Programs

The latest scientific research in the field of neuroplasticity demonstrates that what you think and what you say to yourself each day wires your brain for success or failure. “One of the most exciting new revelations,” says Dr. Helmstetter, “is that people who tend to talk in the affirmative, so positive thinkers, actually grow more neural networks in the left prefrontal cortex of the brain. Interestingly, that’s the part of the brain that helps us find alternatives and searches for solutions. That part of the brain helps us succeed no matter what we’re doing.

On the other hand, people who are negative talkers or negative thinkers wire more neural networks in the right prefrontal cortex of the brain, which is the part of the brain that causes us to be afraid, to shut down, or run away rather than find solutions.” Dr. Shad Helmstetter emphasizes that this is crucial because not long ago scientists and researchers weren’t convinced that positive thinking or positive self-talk made much of a difference. “Then we were able to watch it actually happen in neurological terms and what we know now is that our thoughts determine what’s going to happen. They clearly affect how successful we’re going to be, and this is foundational. This impacts every single part of our lives.” 

If you aren’t currently a positive thinker, rest assured you’re not alone and there’s a way you can override your old programs. “It’s estimated that about 77 percent of the programs we have are negative, harmful, or counterproductive. How we react to difficulties and challenges that come from the outside world is based on our unconscious programs. But you can erase and replace those negative programs with new ones. In the field of neuroscience, it’s called pruning, which I think is interesting. We cut out the things that we don’t want any more or aren’t serving us so that the better growth can grow and bloom.” 

The process of pruning starts by providing the brain with positive messages and repeating them often so new neural pathways can begin to form. As the message is repeated, the fledgling network grows a little bit stronger, so it’s essential to repeat the positive message often. Rewiring the brain is precisely what positive self-talk is designed to do. But you have to do more than just decide to think more positively. “If you say you’re going to do it, but don’t actually learn the language it probably won’t happen. But by the same token, if you do learn the new language of positive self-talk, it will happen. It has to.” 

Changing Your Self-Talk 

Over the last three or four decades of research on positive self-talk and the effect it has on the brain, researchers like Shad Helmstetter have found that there are three basic steps to follow when changing your self-talk. The first step is to listen to what you’re saying now; this is referred to as monitoring. Dr. Helmstetter suggests setting a goal every morning and evening to listen to your self-talk mindfully. What words or phrases do you say and think most often? Are they mostly negative or positive? 

This leads to the second step, editing your self-talk. “When you start saying something like ‘oh, that was so stupid, or nothing ever works out for me,’ you need to stop and edit that thought,” explains Dr. Helmstetter. “You can turn it around and say the opposite, and when you do that, it’s going to sound strange. When you first start doing this, your brain won’t recognize it because it’s a new language to you, but over time your brain will begin wiring this new, more positive language.” 

The third step, which is the most effective way to change your programs, is to listen to self-talk. Dr. Helmstetter has been writing and recording self-talk programs for over 40 years and emphasizes the power of listening to self-talk. “For a long time, we had people record their own self-talk, and we ultimately discovered that the last person most people want to listen to is themselves. We are our number one critic, so we’ve started suggesting that people listen to self-talk recorded by someone else.”

He also offers some encouragement to stick with it. Listening to self-talk recordings may feel awkward at first, but it works. “Stick with it because we’ve learned that it takes about three weeks for the brain to begin to wire new programs, so you need to stay with it long enough for it to work.”   

Resolving the Conflict

When you change your self-talk, it’s reasonable to encounter a few challenges. The biggest may be the conflict that arises when what you’re saying isn’t necessarily reflected in your behavior or appearance. For example, if you are an over-eater but practicing self-talk that says you eat precisely the amount that you need, there is a conflict. But this feeling will subside. “It takes about three weeks for a new program, the new neural network, to begin to wire permanently. When you are saying one thing but doing something that doesn’t match up, you can feel like you’re lying to yourself. What you’re actually doing is setting the record straight. The original you wasn’t an overeater. The original, real you, the person you were born to be is a person who doesn’t overeat. What you’re doing with self-talk is you’re setting the record straight. It’s in that process that you feel conflict. Go ahead; feel it. Just stay with it, and after two or three weeks see what’s happening. You’ll find the real you.” 

During this period, while you’re changing your thoughts and rewiring new programs, your beliefs are changing as well. After some time, your behaviors will align with how you view yourself and match up with your self-talk. Dr. Helmstetter also explains that your brain will begin searching for other positive programs to support the new programs and patterns you’re building. “What’s happening is profound. For instance, someone might be listening to self-talk to lose weight, and they’re beginning to lose weight. But they find themselves also getting to work on time, or they’re nicer to people. What’s happening is these new more positive networks are talking to each other and wiring together. It’s a miracle!”

Getting Started with Self-Talk 

Some people learn to change their self-talk on their own and go on to live out their true potential. However, for many, they never change their programs and remain stuck. “We are living, at this moment, directly between our past and our future. Unless we have the right self-talk and the right programs to launch us forward into a future that is even better than the past, we will tend to stay where we are.” 

Dr. Shad Helmstetter has written over 20 books and has recorded thousands of self-talk programs for different goals. He understands that there is an unquestionable comfort in staying put. Change and growth can be challenging and uncertain at times, but stasis is the enemy. “To overcome stasis, you have to change the programs that are keeping you there. I don’t want to sound uncompassionate, but I don’t care what went wrong. We’ve all had troubles and challenges, yet those aren’t what count. I consider those experiences just a part of learning. What we do next, what you choose to do next, that’s what really counts. There is a great deal of hope and promise in that because it lets you realize that the unlimited potential that you were born with is still there.” 

To learn more about self-talk and begin living a life of unlimited potential, visit SelfTalkPlus.com to access Dr. Shad Helmstetter’s full library of programs. You can start listening today with a free, 30-day trial of any of his self-talk programs. 

The average life expectancy in North America is 80 years. However, the aging population isn’t necessarily living longer, healthier lives; many adults are simply dying slower.

What’s the point of reaching your 80th birthday if you can’t blow out candles unassisted, can’t dance with your family, or even dress yourself? 

The human life span is rapidly increasing, but so are the odds of developing multiple chronic health conditions as you age. In 2012, 60 percent of older adults reported having two or more chronic conditions; conditions like heart disease, diabetes, emphysema, and cancer. Even if these conditions are “managed,” they can drain your wallet, rob you of your vitality, and lower your quality of life. 

This begs the question, is it even possible to reach old age and still be healthy? The answer is, absolutely! Blue Zones are the five places around the world where individuals are recorded to consistently live over 100 years of age, and retain their quality of life. There are fewer instances of preventable diseases like type 2 diabetes and heart disease. A team of demographers, scientists, and anthropologists discovered nine commonalities among the Blue Zones, which they call the Power 9. 

The nine lifestyle choices focus on daily movement, a healthy plant-rich diet, belonging to a community, and living with purpose. Dan Buettner, a researcher who led the team that studied the Blue Zones, emphasizes that 90 percent of longevity has to do with your lifestyle, while the other 10 percent or less is based on your genetics. Furthermore, there is a huge emphasis on community and belonging. 

You don’t need to live in a Blue Zone to reap the benefits of the Power 9. You can easily apply these same lifestyle changes to your life and experience greater longevity and improved well-being. One Scottsdale-based chiropractor, Dr. Ricardo Lerma, is helping his patients do just that. Dr. Lerma’s clinic, Summit Chiropractic Health Center, focuses on restoring health through whole-person evaluation and care. 

“When I first graduated and started my practice, I was like everyone else, focusing on chiropractic and back pain. I would evaluate them, adjust them, and after a few treatments, their symptoms would go away. I felt pretty good about myself, but the conditions would inevitably come back,” Dr. Lerma explains. “It wasn’t until something flipped my family’s life upside down that I started looking at health and pain differently.” 

It was then that Dr. Lerma started considering every aspect of his patient’s lives – physical, mental, and social – during their visits. First, he wants to know what his patients are doing physically. Do they sit in front of a computer all day? Do they have a long commute to and from work? Do they work out or engage in physical activity like walking, biking, or a sport? “We are designed to go outside and hunt for 30 to 45 minutes. For those of us who do not hunt for our food, we need to exercise. I tell my patients to get outside, do some hiking, do some movement outdoors. That’s a big component to the physical aspect of our lives and overall well-being.” 

Dr. Lerma also takes into consideration what his patients are eating and drinking, what vitamins they take, and if they’re on any medications. “Chemical stress influences the genome, so we started to examine and change patients’ dietary choices to optimize their wellness. It’s about finding their optimal health, so they can live their best and contribute to their lives,” says Dr. Lerma. 

Part of Dr. Lerma’s dietary recommendations includes consuming more anti-inflammatory foods. His goal is lower omega-6 fatty acid intake while increasing omega-3 fatty acids in the diet. “What’s interesting is that you don’t really realize where these fats come from and how many are in your diet. Years ago I bought a can of tuna thinking it was going to be healthy. I looked at the label and saw the second ingredient was soy. So, you can’t get away from this stuff.” 

He goes on to explain that cattle eat large amounts of corn and soy, which upsets and inflames their gut, so antacids comprise a major portion of their feed as well. The negative effects of this type of diet are passed down to the consumer when they eat the meat. Same goes for chicken and eggs, explains Dr. Lerma. “Most stores are starting to carry omega-3 eggs now. The hens are fed flaxseed, seeds, nuts, bugs, and grass which is what they would typically eat. We just need to make an extra effort to find what previous generations used to consume.” 

Aside from focusing on the physical aspects of his patients’ lives, he has them delve into their mental and social health, as well. This includes managing stress, adopting a positive attitude, daily motivation and inspiration, engaging in hobbies, as well as developing compassion and gratitude. Dr. Lerma stresses the importance of developing healthy sleeping habits and practicing routine self-care. These habits can drastically improve your overall mental and physical health.

Regarding social well-being, joining a walking club, attending Bible study, or any other social activity is beneficial. The important thing to take away here is that meeting people face-to-face is best. On this, he says, “You need to get out of your comfort zone occasionally. For a lot of people, including me, it can be difficult which is why I help guide them. In the end, I think most people find it turns out to be an enjoyable experience. I can see how it benefits longevity.” 

The World Health Organization defines health as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. It is this definition of health and well-being that has helped inspire and guide Dr. Lerma’s philosophy. “My wife and I want to be around for our grandkids. Our goal is to live long and die fast at the end. Unfortunately, that’s not what’s happening with our aging population today. What we do today dictates our health ten years from now!” 

Improve your sleep through the science of sound, light, and relaxation

As you age, your quality of sleep naturally decreases. It’s unclear as to exactly why it happens, but there is increasing evidence indicating simple lifestyle changes can help improve your quality of sleep regardless of age. 

Enhancing your sleep won’t only improve your energy and alertness; it also impacts your overall health as well. Sleep expert and researcher, Daniel Gartenberg, Ph.D. is currently studying the neuroprotective benefits of improved quality of sleep. He received a grant from the National Institute of Aging and is researching the cognitive benefits of sleep in terms of the development of amyloid plaque, which is thought to be associated with the development of some forms of dementia such as Alzheimer’s disease. 

However, Dr. Gartenberg stresses that sleep is important for more than just cognitive benefits. It affects your work or athletic performance, life expectancy, and is strongly tied to cardiovascular health as well. “What’s always motivated me is this idea that sleep is something we don’t have a lot of conscious control over, and if we could just make it a little more regenerative, it could have major health implications,” explains Dr. Gartenberg. “When we say that sleep is the new fountain of youth, we’re really emphasizing that research is showing that quality of sleep is associated with almost every chronic health condition.” 

Your circadian rhythm is your internal clock. It’s a 24-hour clock that cycles between alertness and sleepiness, also known as your sleep/wake cycle. Everyone’s circadian rhythm is slightly different, but there are things you can do to establish this rhythm and get a more regenerative night of sleep. Some habits that influence your sleep/wake cycle include your sunlight exposure, diet and meal timing, and what time of day you exercise.

“Certain environmental cues can impact your genetic expression. Some people are more or less flexible, but you can entrench this rhythm and shift it through environmental cues. Sunlight is a major one,” explains Dr. Gartenberg. “I’m a big fan of morning and wind-down rituals. In the academic world, we talk a lot about creating stimulus control. For example, establishing cues before you go to bed to tell your body that it’s now time to relax. And then in the morning, having different cues to signal to your body that it’s time to wake up.” 

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Practical changes that can improve your sleep include:

• Reducing blue light exposure at night
• Playing certain sounds while sleeping
• Controlling body temperature at night
• Getting adequate sunlight exposure during the day
• Limiting disruptions, including removing pets and electronics from the bedroom and finding solutions if you share your bed with a partner

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Two of the major areas of focus in sleep science right now include sound therapy and light exposure. 

“There was an article in 2013 from a lab in Germany that found that if you play certain sounds at the right stage of sleep, you can prime delta waves, which are associated with more regenerative sleep,” says Dr. Gartenberg. “That’s one thing we’re focusing our research on, and we’re about to publish a study that shows we can increase deep sleep by playing specific sounds. The sounds are similar to ocean waves, and they’re playing at the same frequency as your delta brainwaves. This could be a big idea, especially when the alternative is receiving a prescription for some drug that has all kinds of side effects.” 

Another intervention that Dr. Daniel Gartenberg suggests is sunlight exposure. He says that getting as much as 30 minutes of direct sun exposure before noon is one of the easiest ways to improve your quality of sleep. “The media has focused on no blue light at night, but you have to also look at the other side of the coin. When you are exposed to light during the day, and especially the morning, it gives your body the signal that it’s time to be alert, therefore entrenching that rhythm.” Dr. Gartenberg understands that some people don’t have access to full sunlight year round. For those individuals, he suggests using a sun lamp, also referred to as a light therapy lamp or box. 

While there is still much to learn about sleep and its far-reaching effects on human health, Daniel Gartenberg strongly believes that constant stimulation from technology and incoming information contributes to impaired rest and relaxation. “Technology nowadays sets us up for fight-or-flight mode, and that’s one of the driving forces, I think, behind why sleep quality is getting worse. We’re bombarded with information and sleep is how our brains make sense of it all. We need to sleep more and sleep better. Which is one of the main impetus for what we’re doing with our research.” 

If you’re ready to start sleeping more soundly, visit SonicSleepCoach.com. There you’ll find more information about Daniel Gartenberg, Ph.D., his research, sleep coaching, and other services to help enhance your sleep.

Life is about more than growing up, getting a job, paying bills, retiring, and eventually dying. While it may at times feel like that, there is more to your life. You are here for a reason, and you have a unique purpose. 

It’s essential to discover your purpose and live your life to its fullest while fulfilling your destiny. A life lived aimlessly can easily lead to loneliness, despair, and dissatisfaction. Purpose gives your life direction and meaning. Uncovering your purpose doesn’t always come early in your life, and it doesn’t always come easily. You must examine your core values, beliefs, and once defined; you need to commit to living out your unique purpose.  

As a young child, Larry Kerychuk dreamed of being a professional athlete. Even from this young age, he knew that it would require grit, determination, and dedication to reach this goal. After years of arduous work, Larry attended Idaho State University on a football scholarship. But his journey didn’t end there. He continued to fight for his dream of becoming a professional football player, and eventually went on to play professionally for the Winnipeg Blue Bombers. This accomplishment was monumental to him because his uncle had also played for that team, and it meant he’d achieved what he’d set out to do as a young boy. 

Larry was a prolific quarterback and enjoyed many successes during his time in the Canadian Football League (CFL). It was an exciting time of his life, and it provided him with the skills, wisdom, and passion for further pursuing his purpose in life. 

In 1984, Larry Kerychuk formed Athletes International Ministry (AIM) with the desire to reach the athletic community with a message of faith, hope, and victory. AIM is an outreach program for active and retired professional and collegiate athletes, coaches, and other staff. As a former professional athlete, Larry knew the types of pressures and challenges that athletes are faced with; they are the same as anyone else, but the demands are magnified because their lives are on display. 

He sought to share his wisdom, counsel, and support to those in the athletic community through Athletes International. AIM utilizes mission trips, prison outreach, youth summer sports programs, golf tournaments, school assemblies, and special events to share their message of faith and resilience. This was his purpose in life. However, Larry found it difficult to fulfill his mission due to his declining health.

As part of his work, Larry often spends time with young athletes on the field. But he found it challenging to keep up. Walking the 100-yard length of a football field felt impossible, even getting in and out of a car was difficult for Larry. He knew the way he was living was pathetic, but his health continued to worsen. Then Larry thought to himself, “If I am going to die, I want to die finishing strong. And I can’t finish strong with my body and my health the way it is.” Larry knew something had to change. 

It was then that something unexpected and profound happened.

Larry received a call from an old friend. Michael hadn’t seen Larry in some time and wanted to catch up. During their time together, Larry could tell that Michael, a man who cared deeply about health and wellness, wasn’t impressed with his current condition. But, during that visit, Michael didn’t say anything about his friend’s declining health. However, after a while, Michael suggested to his friend that he try a new product called [TVBLOGCOPY]MyoHealth[/TVBLOGCOPY][MWSBLOGCOPY]MyoHealth[/MWSBLOGCOPY]. 

Larry never put much stock in alternative therapies or nutritional supplements, but for one reason or another, he began taking the product. He also started working out again after avoiding the gym for a long time. Larry had a gym membership for over a year and had only gone three times. After all those months, if not years, of avoiding it he felt that God had convicted him to improve his lifestyle, so he started going regularly. “I wanted to prove to my son that an old man my age, 72, could be in the same condition he’s in.” It was then that Larry bet his son that they would weigh the same amount within a year. As a naturally competitive person, this drove him to increase his effort and stick with the plan.  

He hit the gym hard to advance toward his goal. The combination of weight lifting, swimming, and elliptical training helped him build muscle, increase his muscle tone, and lose 50 pounds in the process. The change in his muscle mass is what startled him the most. “I can’t believe that at my age, I’ll be 73 in the fall, that I have more muscle mass than when I played pro football. I played quarterback, but I’m a linebacker now!”

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Larry Kerychuk and his wife Wendy reflect on how MyoHealth has changed his life.

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Wendy, Larry’s wife, began noticing the changes in his body, too. She was amazed by his transformation. Just months earlier, Wendy was encouraging her husband to see the doctor, taking him to the emergency room, and sitting by his side as he dealt with issue after issue. During that time, Larry spent nearly all his time in bed. He had no motivation, no focus, and kept putting his work off until he felt better. But now, for the first time in a long time, Wendy saw life, excitement, and focus when she looked at her husband. When he got home from work he didn’t want to sleep or rest, he had the energy to go out to the movies or lunch. 

Reflecting on his poor health, Larry realized that as you get older, you become more vulnerable, especially if you’re not physically well. Sedentary life and physical illnesses take away your physical well-being, not to mention your mental and spiritual health. “Consistency is key. Being consistent and doing it every day eventually leads you to enjoy the discipline. The bible says, ‘All discipline for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterward it yields the peaceful fruit of righteousness (Hebrews 12:11).’” 

Larry knows that to be true from his time as an athlete. Grueling workouts, football camps, two-a-days, and rigorous training sessions aren’t exactly enjoyable. It’s painful, and it’s difficult, but that’s the point. It makes you stronger—physically, mentally, and spiritually. “It’s the same with any discipline, once you make it a habit, once you are consistent, good things will start to happen. It may take a while, but before you know it things start changing. I didn’t even realize how healthy I was. It shocked me; it shocked my wife.” 

The changes in Larry’s health led to changes in other aspects of his life as well. His vision was always there, but now had the energy and motivation to work harder to fulfill his God-given purpose. “God has gifted all of us in certain ways, and I want to fulfill that. My life has changed. I’m not the same anymore, and I thank God for it.” 

Feeding your body in the modern world can be challenging. Many of the best tasting foods are full of refined carbohydrates, sugars, unhealthy fats, and lack the essential nutrients our bodies need.

Step into Michael and Susan Ellison’s kitchen as they prepare keto pancakes. Susan’s low-carb pancakes are healthy, satisfying, and simple to make! July is a favored time of summer for families to celebrate freedom with Independence Days in both the United States and Canada. Please take a moment to honor the tremendous sacrifices of so many to ensure the freedoms we all enjoy today.

Keto Pancakes

Dry Ingredients:

1 cup blanched, super fine almond flour
¼ cup coconut flour
2 tablespoons Swerve or another healthy sweetener
1 tsp baking powder

Wet Ingredients:

5 eggs
1/3 cup almond milk
¼ cup neutral tasting, high smoke point oil + additional for pan or griddle
1 ½ teaspoons vanilla

Toppings:

Choc Zero sugar-free syrup
Berries, fruit or nuts

Directions