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20 common health myths debunked

Keto Pumpkin Muffins

With all the hype of low-carb, low-fat, low-everything, I am going to shed some light on the situation. I am a diet hater, I am not a fan of things that restrict and confine. I enjoy freedom, creativity and room for modification. I love eating the way that I eat because there is so much variety and all the food I eat has some form of a health benefit. So, today’s recipe is a Keto muffin. If you don’t know what keto means, click here to read my last post on it. What about my hate of restriction? Oh don’t you worry, I could never forget about that. I can though, choose to limit certain foods that wreak havoc on my health like sugar.

WHAT!? Yep, too much sugar isn’t good for you friends. Too much sugar can cause a host of issues like:

      • stressed adrenals
      • fatigue
      • joint pain
      • inflammation (the root of all illness)
      • brain fog
      • weight gain
      • fluid retention
      • sleep disturbances
      • hormonal imbalance

Notice how I said “too much sugar”. I am not telling you to cut sugar out 100%. As a matter of fact, I am not telling you anything. I am just explaining to you what too much (mostly refined) sugar can do to our beautiful bodies. So, bringing awareness to the amounts of sugars in certain foods can be a good thing. Knowing that you should choose whole-food sugars over refined sugars can benefit your health tremendously. When we eat sugar in the form of an apple, we are also eating fiber and tons of other nutrients that balance out the sugar. Then, when we drink fruit juice, we are drinking sugar with antioxidants but stripped of the fiber. SO, choose whole foods instead of ingredients and you will be on your way to health. & for the love of all, stop counting calories & start counting ingredients. For a how-to-guide on clean eating, head over to the “meal plan” page of my site!

Keto Muffins

1 ½ c. almond flour
¼ c. chia seeds
1 T. gluten-free baking powder
1 T. pumpkin pie spice
¼ c. erythritol powder
1 c. pumpkin puree
6 pastured eggs (divided)
½ c. butter, ghee, coconut oil (melted)
stevia drops for sweetness(optional)
6 T. pumpkin seeds

(Adapted from keto diet app)

*mix first 3 ingredients + erythritol in a bowl
*separate egg whites/yolks
*whip egg whites until peaks form
*in a separate bowl mix: yolks, butter, stevia & pumpkin puree
*slowly add in the dry ingredients
*add in a small portion of the egg white & slowly add the rest
-if mixing, use the lowest speed to keep the fluff in the egg whites
*preheat oven to 350 & place into non-toxic muffin tins
*bake for 5 minutes, add pumpkin seeds & bake again for about 30 minutes

These low-card muffins are the perfect addition to your morning routine, road trips or get-togethers. You can't beat this perfect combination, especially when it doesn't contain refined sugar!

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