Home · Sweets and Treats

Triple Berry Cheesecake

Sugar-Free, THM-S, Keto

Dessert for Breakfast

I have to admit that I have had this delicious amazingness for breakfast a time or two!

I mean, come on! Who WOULDN’T eat this for breakfast? The amazing part is, it is sugar-free, chock full of berries and actually has flax meal in the crust…so yea…healthy cheesecake for the win!

There are no carbs in this sucker (hence, the THM-S and Keto label), so you know that when you eat this beautiful dessert, you are only burning one fuel (fat). And, because of the lack of processed sugar, your insulin levels will not be spiked. Perfect for diabetics!

Hello breakfast, lunch or dinner!

It really is almost too pretty to eat! ALMOST.

My husband actually treats this dessert like gold! He will savor it for a couple days (which is a long time for him to keep his favorite foods without eating them), hiding it away from the kids, and sneaking a slice whenever he can. I think my cheesecakes are one of his favorite things I make.

Berries Everywhere!

Did you know that berries are actually really good for you? Heck yea! Here are stat on some of my favorite berries:

One cup of strawberries (about 8 berries) has 50 calories, 3 grams of fiber and more vitamin Cthan a medium orange. They’re also an excellent source of fiber, folate and potassium. A study published in the American Journal of Clinical Nutrition ranked strawberries third out of more than 1,000 antioxidant-rich foods. Strawberries also contain anthocyanins, which may help protect the nervous system and blood vessels.
Studies have shown that strawberries can help protect against several types of cancer, including breast, colon and leukemia. Research has also found that strawberries help decrease inflammation and control type 2 diabetes. In addition, one study found that eating 8 strawberries a day for 8 weeks helped lower homocysteine levels, a leading risk factor for heart disease.
One cup of these fruits has 84 calories and close to 4 grams of fiber. Blueberries are a rich source of antioxidant vitamin C, vitamin K and manganese. Research has found that blueberries may help prevent prostate cancer and protect against heart disease. Animal research has also found that blueberry extract may help improve memory, balance and coordination—potentially promising for those with Alzheimer’s disease.
One cup of raspberries has 70 calories and is an excellent source of vitamin C. The serving is also a good source of fiber, phosphorus and selenium. Raspberries contain anthocyanins (mentioned above) and another phytochemical called quercetin, found to help slow cancer growth.
As with the other berries, studies have shown that raspberries may be useful in preventing esophageal and liver cancer. Raspberries have also been shown to help control blood sugar in diabetics and help prevent liver damage.
One cup of blackberries has 62 calories, 8 grams of fiber and is an excellent source of vitamins C and K and manganese. Blackberries have been found to have the highest amount of antioxidants – higher than the other 3 berries mentioned above! They’re also bursting with all types of phytochemicals, which have been shown to help fight or prevent cancers like liver, colon, lung and esophogeal. Blackberries also contain quercetin, an antioxidant that may help decrease the risk of heart disease.https://www.foodnetwork.com/healthyeats/healthy-tips/2013/07/the-health-benefits-of-berries

The Recipe

Neeedless to say..this cheesecake is not only nutritious for you, but it is absolutely delicious! It is a favorite around here, and I would love to share the “love” with y’all!

So, pull up a chair and a good napkin, and let me share this beauty with you! Hope you enjoy it as much as my husband does! 😉

God Bless!


Triple Berry Cheesecake

Sugar-Free, THM-S, Keto

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    For the crust:
  • 2 cups almond flour
  • 1 stick melted butter
  • 1/8 cup flax meal seed (optional)
  • 1/2 cup gentle sweet (or favorite sugar-free sweetener)
  • 2 Tbs brown sugar substitute (or 1 tsp molasses)
  • For the Filling:
  • 2 cups heavy whipping cream
  • 2 8 oz. blocks of cream cheese (softened)
  • 2 tsp vanilla
  • 1 cup gentle sweet
  • 1 tbs super sweet
  • For the Berry Topping:
  • 3 cups frozen berries (I use blackberries, blueberries and raspberries)
  • 1 tsp vanilla
  • pinch of salt
  • 3/4 gentle sweet
  • 2 tsp xantham gum
  • 1 cup water


  1. Preheat oven to 350 degrees
  2. place all the crust ingredients in a bowl and mix together until crumbly
  3. put all crust ingredients into a greased springform pan
  4. flatten down to make the crust firm
  5. bake for 10 minutes or until edges are golden
  6. let cool completely
  7. ----Filling-----
  8. Whip the heavy cream in a stand mixer
  9. Add vanilla
  10. Once cream is thick, add in the softened cream cheese and sweeteners
  11. Mix until creamy
  12. Add to the cooled crust and use spatula to smooth
  13. place in freezer for at least an hour
  14. ---Berry Topping----
  15. About 30 minutes before you are ready to serve the cheesecake, place the berries and water into a medium saucepan and bring to a simmer on medium high
  16. Allow berries to simmer in the water
  17. Add in the vanilla, pinch of salt and gentle sweet
  18. Simmer for 10 minutes, stirring regularly
  19. once the sauce is dark and sweet, turn the heat to low and add in the xantham gum.
  20. Stir until resolved
  21. Let berry sauce cool
  22. Add to cheesecake
  23. Serve with whipped cream or alone
  24. Enjoy!

Hands-on Housewife · Healthy Mom


Finding Your Identity Pt. 2

I recently wrote a post “Finding your Identity-When all you know is home, husband and kids”. It was well received, and although I know a lot of women can identify with my story and how I struggled with my identity while going through mom-hood and marriage, I think that there are many women who don’t admit that they too struggle with it.

Our identities are so influenced by what we do. And when all you do is take care of people (namely, your family), that work becomes you. It becomes who you are. Not YOU, but the work.

That is why I would like to share a few of my hobbies with you, and give you a glimpse into what makes me WHO I am.

My Happy Place

I think having a hobby that you enjoy thoroughly is so important, and can remedy some of those “identity issues” that you may or may not have. Now, don’t get me wrong, I don’t think you should just go out and get a paint-by-numbers set, just for the heck of “having a hobby”. But, I do think it is important to find something that brings you joy.

“Hobbies provide physical and mental health benefits by giving a person an alternative place to spend time and mental energy and therefore become reinvigorated for the rest of life…”https://bestmedicinenews.org/wellbeing/7-reasons-why-hobbies-are-good-for-your-health/

My hobbies are truly my “happy place”.

Don’t get me wrong again…My husband, my kids and my home are definitely some of the most rewarding things I have put my time and energy into! They truly are my blessings, and I wouldn’t trade them for the world. But, there are many seasons of life where I get really overwhelmed. I need a “place” to escape. A place that is “away” from the dishes, the diapers and the busy days.

And get this…They even have a whole entire store for these amazing things called “hobbies”…HOBBY LOBBY! Heck ya! (OMG…I could spend an entire day in that dang store! Don’t even get me started!)

So, without further adieu, here are some of my hobbies:

  1. Acrylic painting and drawing 


This is one of my latest full landscapes (on the left). I used to paint a lot, but over the years, have lost the technique and time for it. This is my latest hobby, and I love it! It has allowed me to “escape” into another world, where anything is possible. Beautiful colors, the potential to create and just the plain beauty that inspires me. I hope to spend more time in this medium of art, especially now that my youngest is almost out of diapers. I also enjoy drawing.


     2. Creating Recipes


fork full

Creating recipes from scratch and making them yummy has become one of my favorite things to do! I know you see all the recipes I post, so you know how I love to create delicious food from random ingredients. I love this hobby because it provides yummy and healthy food for all of my family. I know that this is my families favorite hobby of mine, for sure! 😉

     3. Food photography and Portraits

Jesse and the muffinsbreakfastFrench toast boy

These are literally just a few of the thousands of pictures that I have. I love pictures! I have always had a love for photography, even before I had any clue how to take pictures. I have thousands and thousands of family memories and pictures of food (can you tell I love my babies and my food?). I really hope to learn as much as I can about legit photography, but for now…I am happy to capture as many happy memories and beautiful things as I can.

     4. Home Decor and Decorating

I admit that I have an eclectic style, but I absolutely love making our house a cozy home. I thoroughly enjoy moving furniture around and designing spaces, painting, redecorating (probably way too often), and making things cozy and comfortable. It’s all about atmosphere for me. The lighting, the colors, the smells and the aesthetics. I have always been that way, and I find joy in making our home as beautiful as I can (on a budget of course;). I also love to decorate for weddings and events, and use my gifts to help other people make their event beautiful.

     5. Reading


Reading is another way for me to “escape”. I enter a completely different “reality”. Stories that bring me into the scene with characters and twisting plots. I am someone who has one of those “vivid imaginations”, so reading brings amazing stories to life for me! From christian fiction, to biographies, to non-fiction and historical fiction…you name it! I love it! I always feel so much “smarter” when I read, as apposed to watching a movie or a show. I try to find time to read when the kids are asleep, or when I am alone (which is rare), or right before I fall asleep. Reading a good book is truly one of my favorite things to do!

     6. Auto Mechanics


No…I did not say that I like “auto mechanics”. Lol. I like to work on auto mechanical things! Believe it or not, I went to college to become an Auto Technician. Yes, before babies and domesticated bliss. But truly, working on my trucks and tinkering around, figuring out how things work and run, are one of my favorite things to do! I admit that in the past 9 years (since I started having babies), that I haven’t spent very much time on my beautiful truck (yes, he is beautiful!), but I greatly hope to be able to get back into it. My plan is to start on the engine rebuild portion of my 1971 Ford Bronco this upcoming summer! I believe that everyone should know how to work on basic car stuff, and I hope to teach my kids everything I know!


 7. Working Out








I really believe that working out is such a stress reliever! I think that is why I enjoy it so much. Also, it gives me time alone in the mornings. I usually workout 3-4 times a week (in this season of life), in the mornings right after I do my devotion time. It not only allows me to have quiet time, where I focus on being healthy and fit, but it allows me get endorphins moving and thus allowing me to be “less stressed” throughout the day. I would say that this wonderfully fulfilling task is considered one of my hobbies.

     8. Adventures

Hiking Castle Rock
Hiking in the snow
Running early in the Summer Mornings

Exploring Snowbird, Utah


Exploring Steamboat Springs, Co


Me at The Silos, Tx







Needless to say…One of my favorite things ever is exploring and having adventures! I used to be so adventurous and fearless (before marriage and babies), and I absolutely LOVE traveling, exploring and making memories! I don’t think I lost this desire after I got married, but I truly have “put it on hold” as God revealed to me my calling of being a wife and mama.

My goal is to do more of these adventures soon. I know that this is my “season” to raise kids, but someday again, I would love to get to travel and explore. Not only alone, but with my husband (aka best friend)!

I am planning a “pilgrimage” soon. It will be a week or so trip where I just take off and explore all by myself, and just have an adventure! The trip will be for fun, but also for writing. I enjoy writing as well (did I mention that’s one of my new hobbies?).

The Importance of being Alone

I have stressed many times that I feel the #1 most important thing you can do as a stay-at-home-mom or wife is to make a designated quiet time of devotions every morning. Just you and Jesus.  And, I have also stressed that the #2  important thing is to have alone time with your husband. Aside from God, your husband is the most important person in your life. He deserves your time and attention. THEN, # 3 there are your kids. Your kids are the “inheritance” that God gave you! If you are in the season of raising babies…that is your season…embrace it (trust me…that is my biggest struggle).

BUT…with all that being said…It is important to do things alone. Being alone is very important for yourself, your mind and especially your heart.

Note: If you are a “social butterfly”, find a close girlfriend that will keep you accountable and do fun things with you. Someone who will have those “adventures” or do those hobbies, right along side of you.

Anyways…there are a few of my hobbies. I hope that I have either encouraged or inspired you to get up, get going and get a hobby! It’s healing for the soul!

God Bless!



Sweets and Treats

Z’s St. Patty’s Day Cookies

Sugar-Free, THM-S, Keto

I wanted to add this recipe today so that if you were looking for healthy alternatives for tomorrow, this recipe would be available. I hope you enjoy them as much as we did!

The Color Green

So…This morning, as I started thinking about what to put in my cookies, I thought to myself, “well, they obviously need to be green right?”

So, I grabbed my proposed ingredients (I was inventing the recipe on the fly), and grabbed the box of green food coloring. I proceeded to read the ingredients… and…..WOW!

I have one word…”EW”.

I mean really, have you ever read what is inside of store-bought food coloring?!?!?!? EW!



Here are the ingredients in regular old green food coloring…

  • proplene glycol (they use that in anti-freeze!)
  • fd&c yellow 5
  • fd&c blue1
  • propylparaban (a preservative)


So… as I stood there saying “ew, ew, ew…”, over and over in my head…I decided that I would go with whatever green thing that was in my fridge. It just happens that I had some fresh baby spinach.


NOW you’re probably going “EW!”-But don’t say that until you’ve tried these YUMMY cookies!


My boys had their little friend over today, and they were all coloring together. I asked them if they would be my cookie testers, and of course with the mention of cookies, they were on board!!!

So, I put a plate of the yummy green cookies in front of them, and they basically disappeared instantaneously!

There is a plate under all those hands!
The last little crumb!
Green Mouth Boy!
Gobbling it up!
All gone!

Little did they know that they just ate cookies with spinach in them! HAHA!!! GOTCHA!

But they absolutely loved them, and begged for more…even AFTER they found out about the leafy greens int them!

The great thing about spinach, is that it really is easy to mask the “spinach” flavor. It has such a light flavor to it anyways, and I guess that’s why I like to add it to my recipes.

Needless to say, these are kid approved!

They store really well in the fridge and actually get an even better “cookie texture” after being in the fridge for an hour!

Little Irish “poops”…

Haha…even writing that makes me laugh. Lol. It’s not what you think though. I wanted to share a trick that finally (after lots of failed attempts) worked for me. My poor kitchen was so messy when I made these, and I am still finding green gooey smudges all over everything!

But, I found that if you make the cookie dough into what looks like little “poopy piles”, they bake perfectly round! Hence, the pastry bag! It makes it easier…trust me. Yay me!

little piles of poop. lol.

So, although they look funny before you bake them, they really do turn out perfect after!

Anyways…I hope you have as much fun making these guys as I did! It really does feel great to serve healthy cookies to my kids, instead of the sugar laden ones that will be all over the place this week. Hope you enjoy these healthy bad boy cookies!

Happy St. Patricks Day!

God Bless!


Z’s St. Patty’s Day Cookies
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  • 2 stick butter (1 cup)
  • 3 eggs
  • 1 tsp Vanilla
  • 1 cup heavy whipping cream
  • 1 cup gentle sweet
  • 1 tbs super sweet
  • 3 hefty handfuls of spinach
  • 2 cups almond flour
  • 1/4 cup oat fiber
  • 1 tsp Xantham gum
  • 1 tsp baking powder
  • 1/2 tsp salt
  • Pastry bag with plain round tip


  1. pre-heat oven to 350 degrees
  2. In blender, add eggs and Xantham Gum. Blend for 40 seconds or until creamy
  3. Then add spinach, vanilla and heavy whipping cream.
  4. Blend until smooth and creamy green.
  5. Then, In stand mixer:
  6. Cream softened butter and sweeteners.
  7. Add in green blender mix
  8. Once all blended and creamy, add in dry ingredients. Mix until well blended (scraping sides occasionally).
  9. Texture should be a little more "gooey" than normal cookies.
  10. Use pastry bag to make little "piles" on the uncreased cookie sheets. (or just use spoonfuls, but they won't be as pretty;).
  11. Bake in oven for 10 minutes (or until edges are golden)
  12. Let cool completely before serving.
  13. Enjoy!

Sweets and Treats

Z’s Vanilla Protein Cake

Sugar-free, THM-E, EASY!

I love easy recipes, and this one cannot be any easier! I use my Vitamix: Explorian E310 Blender, and it is an absolute breeze!!! If you have ever thought about buying a serious blender, use my links to get a discount  > Ascent Series Blenders.

Now to talk about protein…

Protein, Protein, Protein!

I don’t know if you have noticed, but I love to incorporate protein into most things that I bake! I love the stuff! It’s such a great thing for building muscles! And, yes, I love muscles!

So why not add it into all things sweet and yummy?

Not all protein supplements are created equal though.


Whey concentrate is one of the most basic forms of protein that is found in many protein tubs on the shelves of supplement stores. People who are looking for an inexpensive protein source will find tubs of strictly whey protein concentrate with a lower price tag.

This is a great starting point for beginners and those looking to add protein to their diet without making your wallet lighter. Some people will find though that they have a hard time digesting the concentrates and will end up feeling a little gassy and bloated.

Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. This is not a preferred source of protein to be used at night.


If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.

Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.

Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery. This is the preferred source of protein to use at night before bed.


Isolates are one of the quickest absorbing proteins (but not the quickest-we will get to that soon enough). People will find this source of protein to be a bit on the expensive side (more-so than whey concentrates), but not near as expensive as the protein we will be touching on next.

These proteins are perfect for those with low carb diets. Many of the protein tubs on the market these days that are strictly whey isolates have very low if any carbs/sugars. Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.


Hydrolysate protein is the most expensive source of protein you will find on the markets these days and is the highest quality of protein available. They provide highly absorbable peptides that can have a great anabolic effect (highest absorption rate of the proteins available).

Hydrolysate protein is also much better on the digestive system compared to whey concentrates. This protein can be used both pre and post workout.


Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA’s (help with recovery).

Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.


Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.


Now we are going back old school-to a place where protein powder was nonexistent. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.

Egg albumin is not commonly bought in the powder form, but rather bought in a carton or container and cooked. Many blended protein sources as well as meal replacements will have egg albumin in them. This source of protein can be used anytime throughout the day, but is not a preferred source to use at night. https://www.bodybuilding.com/fun/protein-types-best-for-you.htm

So Many Protein Choices

As you can see, there really are so many different kinds of supplements out there. I prefer whey (as does Trim Healthy Mama-from what I know) because it is cheaper to buy and has health benefits.

When you are exercising ( especially if you are using weights as part of your regime), you want to make sure that you are getting enough protein.

“Multiply your weight by 0.36 for the recommended daily amount of protein (in grams) that you should be consuming. Then double that number. That’s about 110 grams of protein per day for a 150-pound person or slightly more if you’re pregnant, breastfeeding, super-active, or elderly.” –https://www.womenshealthmag.com/…/should-you-double-up-on-protein-to-lose-weight

With so many protein choices, it should be easy for you to find one that suites you’re needs.

Dessert for Pre and Post Workouts

Yes, you can eat this cake pre or post workout! Isn’t that great?

Come one…who doesn’t want to eat cake as your protein intake or just to eat it for a snack?

This cake is delish! It really does have a yummy vanilla flavor to it! Want to know my new favorite thing to bake with?

This stuff right here! Vanilla Creme! Yes please! It gives your baked goods a delicious vanilla-y flavor! Just click on the link above to buy some! Trust me, you’re gonna love it! And the best part is that you don’t taste a nasty bitter aftertaste. I am not a fan of bitter stevia (which some can be).

Anyways, there are great things about this cake that you will only find out if you make it yourself (unless you happen by my front porch someday).

Hope you enjoy it!


Z’s Vanilla Protein Cake

Sugar-Free, THM-E, EASY A Very Vanilla Cake that is full of protein! Super duper easy to make!

5 minPrep Time

30 minCook Time

35 minTotal Time

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  • 3 cups cooked oatmeal
  • 2/3 cup apple sauce
  • 2/3 cottage cheese
  • 1 cup egg whites
  • 1/3 cup vanilla unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 1/4 tsp vanilla creme stevia drops (or 1 tsp vanilla extract)
  • 2 scoops collagen
  • 1/3 cup oat fiber
  • 1/4 tsp salt
  • 1 tsp baking powder
  • 2/3 cup erythritol (or sweetener)
  • 1/2 cup sugar-free chocolate chips for topping


  1. In high powered blender:
  2. blend together all what ingredients for 40 seconds or until smooth
  3. Add in dry ingredients and blend for another 40-60 seconds (occasionally scraping the sides if needed)
  4. Pour into greased cake pan of choice (I use pam baking spray)
  5. Add chocolate chips to the top
  6. Bake at 350 degrees for 30 minutes or until edges are golden and center is cooked through
  7. Note: You can also use a muffin tin to make muffins-just bake for 20 minutes instead




Z’s Spelt Rolls

Sugar-Free, THM-E, Low fat

That Crazy Bread Lover!

If you were to set a bowl of ice cream and a fresh loaf of homemade bread in front of me, at any given time… I’d choose the bread every time! Yes, I am one of those crazy bread lovers! I love bread!!!!

It truly is hard for me to resist a good fluffy bread. Bread-sticks, pizza crust, toast, cinnamon rolls, dinner rolls….you name it! I can hardly resist! Bread is seriously my favorite!

I mean, seriously…who wouldn’t want a warm fluffy roll, straight out of the oven?

These rolls are made with sprouted spelt flour, so the flavor is amazingly nutty, and oh so delicious!

I make mine in a muffin tin, so they are pretty easy to throw together :). Win, win!


The Goodness of Sprouted Flours

I love using sprouted flours because of how nutritious they can be. Although they are often more expensive, and harder to find in regular stores, they have many health benefits that regular flours just  do not have.

Health Benefits of Sprouted Whole Grains. Sprouting grains increases many of the grains‘ key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains, such as lysine. Sprouted grains may also be less allergenic to those with grain protein sensitivities. –https://wholegrainscouncil.org/whole-grains-101/…grain…grain/sprouted-whole-grains

“You’ve heard about whole grains, which are simply seeds that have not germinated yet, covered in the protective layer called the husk. When they are intact, grains contain a series of compounds that inhibit growth (for practical purposes a seed wouldn’t want to start growing until the proper time). But when environmental conditions are right, the seed begins to germinate, the husk cracks open, and the growth inhibitors are deactivated.

 Sprouted grains have partially started this growth process. The deactivation of anti-growth enzymes leads to a greater availability of vitamin C, folate, and minerals like iron. The sprouting process also results in a reduction in carbohydrates along with an increase in protein. Finally, they also have lower levels of gluten and up to three times the amount of soluble fiber found in non-sprouted grains.” –https://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-benefits-sprouted-grains

The Art of Making Bread

I would love to say that bread is super easy to make, but it honestly took me over 6 years to perfect it! I had to learn the art of making bread.

There are a lot of tricks that I learned while learning to make bread well. I had a lot of failures and a lot of flops. There is an actual art to the right texture, just the right amount of rising, the perfect temperature of the water when you add the yeast, and the “wetness” of the dough. All those things you learn about making bread just come with time.

I do think, however, that this bread is easy to make. If you have a stand mixer, it will be a lot easier than doing all the kneading by hand. It usually takes me about 10 minutes to whip this together, and about 30 minutes to rise (if you let them rise on the top of your pre-heating oven).

There is Just Something Homemade Bread…

I think my daughter Addie got my love for bread!

I like to make bread for my kids. Not only are they ALWAYS hungry, but they just can’t eat the way that my husband and I do. They are growing kids of course! We eat “on plan”, which is the THM way, but for growing kids, they need to have a healthy balance of healthy fats and carbs. Their growing little bodies need to have “crossovers” (eating carbs and fats together).

Luckily, my kids love all the stuff I make. But, they especially love any kinds of breads that I make.

If I had written down all of the dozens of bread recipes that I have created over the years, I would have a TON of bread recipes on this site for you, but alas, I never did write them down (I know, husband! lol).

So, now, I am having to re-create a lot of the bread recipes that I have learned to make through the years. It’s ok though…I am learning to adapt them for our style of eating (THM), which is a good thing!

Look at that little face! She loved this bread!

These spelt rolls are so yummy, and can be paired with most THM-E meals. They are also great for the kids when you have a THM-S meal and need them to have a “crossover”. I especially love them fresh out of the oven with some of my homemade sugar-free Berry Jam as a yummy E snack.

I hope you get to enjoy these as much as my family and I do!

God Bless!



Yields 24 rolls

Z’s Spelt Rolls

Sugar-Free, THM-E, Low Fat, Sprouted Grains A fluffy and deliciously healthy sprouted spelt roll. Perfect with any meal!

50 minPrep Time

17 minCook Time

1 hr, 7 Total Time

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  • 2 1/2 cups lukewarm water (not too hot)
  • 3 tsp yeast
  • 1 1/2 Tbs Honey (to activate yeast)
  • 3 cups sprouted spelt flour
  • 1/3 cup flaxseed meal
  • 1 tsp salt
  • 1 tbs butter (melted)
  • 2 2/3 cups whole wheat flour (sprouted is best) (also, more if needed)
  • 2 tbs super sweet blend


  1. Put the lukewarm water, honey and yeast in stand mixer bowl.
  2. Whisk together until blended well.
  3. Let sit for 10 minutes or until little froth begins to form on top of water
  4. Attach bowl to stand mixer
  5. Add in the flours, salt and butter
  6. With dough hook attached, turn on low and just let mix for 5 minutes.
  7. If more flour is needed, add in whole wheat flour.
  8. Once the dough begins to "come away" from the sides of the bowl, and is not sticky to touch, it's ready
  9. Place on floured surface and roll into a long roll (about 3 feet long)
  10. Cut into equal portions (about 24)
  11. Place in greased (I used Pam Baking Spray) muffin tin
  12. Place on top of warm stove (while preheating the oven)
  13. Let rise for at least a half hour (or until almost double the size)
  14. Bake at 350 for 17 minutes.
  15. Enjoy!

Healthy Mom

Finding Your Identity

When All You Know is Home, Husband and Kids….

Reality Sucks Sometimes

I have been in many “valleys” in my 11 years of marriage and motherhood. I have also been on an abundance of “mountain tops”.

The ebb and flow of marriage, being a stay-at-home mom, having babies, changing diapers, doing home school (or not), cooking, house chores and a myriad of other things, can literally cause you to lose yourself.

Don’t get me wrong…those are all admirable and honorable things! I think that our jobs as wives and moms is so incredibly important! We will never know, this side of heaven.

But, those mundane things, that often last almost 2 decades or more, cause you to lose yourself. Your true self. The things you used to love, and the things that you used to look forward to, often “drift away”. And eventually, you get to your 30’s (maybe earlier, maybe later) and realize that you don’t know who you are anymore! You realize that reality is so much more “suckier” than those amazing wife and mothers who seem have it all together. That’s just not the true reality. Reality sucks sometimes!

Here’s a question that I often ask friends of mine…If you were to have a week off, and had your children watched and taken care of for that whole week, and you could do anything you wanted to…what would you do? Truly. Have you ever thought about it? Some women that I have talked to about this just stare blankly at me. No answer.

So many women have this issue. I know I did. They don’t know who they are anymore. They wouldn’t even know that to do with themselves (with no responsibilities to have) for one day, let alone a week!

Why is this?

How Do I find Myself?

You may be reading this and nodding your head and saying, “omg! That’s so me!” Well, I am here to tell you that you are normal, and YOU ARE NOT ALONE!

—–Let me just share with you MY story—-

We got married in a fever (we dated for under a month when my husband asked me to marry him). We got pregnant a year after we got married. Of course, the first pregnancy (unfortunately) was a miscarriage (Check out the story of my miscarriage on my Healthy Mom page). Then I got pregnant maybe 6 months after that. I had my first baby, and then 6 months after I had him, I got pregnant again!

You can see how crazy my life was at that time. Not to mention so many other things happening as well. Two more babies followed, and in that same season, my husband and I struggled with our marriage as well. My Husband also decided to take on a completely different career path where he had to be gone for training for 6 whole months! I was pretty much a single mom for 6 months, and had two toddlers to take care of, as well as being pregnant yet again. I was struggling to survive at that point, and had completely and utterly lost myself.


There were some mornings in that season, where I literally did not want to get out of bed. I was just too exhausted. Too spent. I don’t tend to be a “depressed person”, so I didn’t really struggle with “depressed kinds of thinking”, but I was so over everything! I Just wanted to “check out”, and maybe skip that whole season of life.

Obviously, I knew I couldn’t do that, and of course, I trudged on. I got to such a low point of failure after failure and utter exhaustion that I asked myself, “How do I find myself, when I don’t even remember who I used to be?”

I really feel that God was holding me together. Barely together, but together. I think He allowed me to go through those hard times, and to see that I literally could not do anything on my own.

It wasn’t until I had that realization that I just couldn’t do it in my own power anymore, that God gave me His power.

I obviously made it out of that hard time, but I also learned a lot. I learned what not to do, and what worked. How to rely on His strength. How to trust that He had a plan. All glory to Him!

Do Something!

I know it sounds weird, but I really believe that when you “do something”, you begin to find yourself.  When you do things for others especially (preferably things that you love to do), you can find out things about yourself that you never knew. At least I did.

I started helping people.

You see, I began really using my gifts in music, decorating, leading, managing, creating, etc, and that is when I began finding myself. I believe that when you take the focus off of YOU, and put it on others, that is when you really start living. That’s what Jesus did, if you think about it.

I started leading worship, decorating and coordinating weddings, painting with acrylics, working on my truck, planning future vacations and just overall, putting my energy and gifts into serving others and

having fun!

Now, mind you, I definitely had to find a balance and get my priorities straight, but using my gifts for others became part of my life. I believe that your priorities should be your relationship with God FIRST, your relationship with your husband SECOND and then your relationship with your kids THIRD. After that…the sky is the limit!!!

Maybe I just have more energy than most, but I find it so much easier to serve others and do fun things for myself, after my “home in order”. It allows me the freedom to be who I am. I used to love working on my trucks, painting, adventuring and using my spiritual gifts (music, leadership etc) to bless others. My hobbies and loves are no different then they used to be, I just had to FIND THEM again!


Find Yourself

I challenge you to sit down and write out the things that you used to love. Write down the things that you have always wanted to do. Get your priorities straight, and THEN…GO DO THAT STUFF!!!

It’s liberating and it’s wonderful!

I like to “take off” every now and again and just be alone. I get energy by being alone. Wether it is going to a coffee shop and reading or writing, exploring a new area or store, antiquing (I love that), Just driving to nowhere in particular or getting a pedicure every now and then. If you get your energy by being around people, maybe you can plan a day with one of your best girlfriends. The reason why I think it is so important for you to hang with a girlfriend and NOT your husband, is because sometimes you just need talk. Just need to vent. Your husband is great for that, and I highly encourage date nights on a regular basis, but there is just something so important about having accountability and a deep friendship with a female. God made it that way.

Also, if you are in the “busy mom season” too, maybe asking your husband or a friend to watch the kids for a couple of hours, and just go grocery shopping alone! Those times of being alone or going alone with a girlfriend are SO important! They truly are so beneficial to you as a women! Those times allow you to be YOU. With no distractions. No responsibilities (except maybe grocery shopping..but that’s not the point), and no one to take care of but YOU!

Here are some ways you can make time TO FIND YOURSELF…

  1. Start every morning with Jesus and coffee (time in the Word is the most important way to Find yourself-don’t forget the coffee!).
  2. Schedule a day alone (or with a girlfriend). Even if it is once every other month. 
  3. Find someone to watch the kids for a couple of hours a week to go grocery shopping or run errands alone. Trust me…there are lonely grandmas in your church or community that would LOVE to help you! Don’t be afraid to ask! 
  4. Go to a Women’s Retreat through your church.
  5. Find a hobby that you love, and take a few hours a week to work on it. 
  6. Write down a list of the things you used to want to do (before you got married), and try implementing just one of those things a year.
  7. Start using your spiritual gifts at your church (i.e. music, children, decorating, techy stuff Etc).
  8. Start saving money for a trip by yourself or with a girlfriend. 
  9. Talk to your husband and tell him how important “finding yourself” is, and that you need his help. Most husbands just don’t know that you need that. Talk to them. They will understand. 
  10. Start Praying that God will show you how “fearfully and wonderfully made you are”. Ask Him for His Power, and His leading. He will show you! 

Your Identity

Although I believe everything I just wrote about, with my whole heart, I do believe that you first have to find your IDENTITY in Christ. Without Him, I don’t know how you can have joy, peace or even function for that matter, without Him. When you give your life to Him, He truly does give you your identity…

  • “For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.” Eph. 2:10
  • “I will praise You, for I am fearfully and wonderfully made;[fn]
    Marvelous are Your works,
    And that my soul knows very well.” Psalms 139:14
  • “What is more, I consider everything a loss because of the surpassing worth of knowing Christ Jesus my Lord, forwhose sake I have lost all things. I consider them garbage, that I may gain Christ” Phil. 3:8
  • “For I am persuaded that neither death nor life, nor angels nor principalities nor powers, nor things present nor things to come, nor height nor depth, nor any other created thing, shall be able to separate us from the love of God which is in Christ Jesus our Lord.” Romans 8:38-39

So, Today, I just want to encourage you! I want to tell you that you are not alone! We all struggle in this season of life. We all have a story. But, all in all…God is good! And He has a wonderful plan for your life!

Be encouraged! You can find yourself! There is wonderful and amazing person in YOU!!!

God Bless!






Z’s One Week Fuel Cycle Challenge

Hey Ya’ll!


Today begins my one week fuel cycle and I am challenging you to join me!

It is easy! And, with amazingly decadent food like bacon, chocolate, butter covered veggies, waffles, sprouted breads, healthy grains and succulent meat…why wouldn’t you?

I mean, HELLO!

Let me start with explaining what a fuel cycle is…

A “fuel cycle” is a week that is intentionally designed to help you get over that “slump” of a healthy weight loss stall. I don’t know about you, but I have been in a “weight loss slump” for the past few months. It happens to all of us. Especially if you are in your thirties!

A one week fuel cycle utilizes three days of “deep S” foods such as bacon and eggs, bulletproof coffee, coconut oil covered dishes and basically, healthy fats. Your “fuel” source on these three days is FATS. The three deep S days are meant to clear glucose from your body. It helps to break down the glucose that are in your cells, and causes your body to be in a state where you maximize fat-store burning. After those three days, you go into 2 days of “fuel pull” days.

For two days, you are on fuel pull. That basically means that you will be “pulling the fuels”. You will eliminate FATS and CARBS, and mainly focus on protein. Of course, protein should be part of each meal, so pulling the “fuels”, is when you just eat protein and no fat or carbs.

When you take away your body’s source of fuel, and only feed it protein, it forces your body to burn your fat stores. THIS IS WHY I LOVE FUEL CYCLE! Yay for burning those stubborn fat areas (mine is my stupid mid-section). Doing this for 2 days is probably the max amount of days you want to deprive your body from fats and carbs. But, it does really burn those fat stores!

The last two days of your fuel cycle will be “E” meals. The last two days are the easiest for me, because I love to bake healthy E treats and meals. Healthy grains such as oatmeal, quinoa, beans and brown rice are easy to include in any kind of meal! What these two days do for your body, is allow your “guts”to be nourished after 5 days of “being in the trenches”. You have already cleared your body of glucose, and then you have burned off fat stores. These 5 days can really do a number on your intestines. That is why the last two days of E meals are so important to finish off your week.

THM suggests that you do a max of 2 weeks of fuel cycle because of the effect on your system. People who do extended forms of this cycle tend to do more damage internally then they even realize.

That’s why I love the THM fuel cycle. It really is a “doable” way of “resetting” your body in a healthy way.

If you would like to check out the detailed version of The One Week Fuel Cycle, you can find it in the THM book on page 429.

I have done the fuel cycle twice, and both times, I have not only lost weight, but I lost bloat too! It’s amazing to see the results, and more importantly, to FEEL the results!

The Challenge

take the plunge

So, with that brief synopsis, we can see how beneficial this little “one week cycle” will be to you!

I challenge you to join me this week as I share with you how the fuel cycle is helping my body! If you would like to join me, hit me up! I will be sure to encourage and support you!

I will be sharing my daily meals and tips for the one week fuel cycle on my youtube channel and on Instagram. Be sure to tune in as I do live videos of my daily life on fuel cycle! I will also be doing before and after photos for accountability.

Hope you can join me in taking the plunge to be healthy!!!

God bless!






Happy Sunday!

As you know, I take Sundays off from blogging. This allows me to be able to focus on worshipping God and spending time with my family. These Sunday devotionals and book reviews are pre-scheduled. Join me in this quick devotional on Psalms!

A True Super-book

I don’t know about you, but the book of Psalms has helped me through a bunch of hard and joyful times in my life. It is both encouraging and challenging. It really and truly is a SUPERBOOK.

Psalms not only has encouraging and uplifting songs, but also exhortation and promises, along with darker aspects such as sin and consequences of that sin. Not to mention, there are prophesies woven into the book as well!

So many times, we turn to “self-help books” or motivational speakers to encourage or “uplift” us. How many times do we turn to the Word of God to do that? Especially when we really do have the ultimate “self-help” book in the palm of our hands!!!

I have been recently going through the book of Psalms and it has been such a blessing to be able to see God’s heart intertwined into the book. His goodness, His power, His faithfulness and Holiness.


I love how the book starts out with a promise…

Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the LORD, and who meditates on his law day and night. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither— whatever they do prospers.” Psalms 1:1-3
Then there are pleas to God for His mercy…
“LORD, how many are my foes! How many rise up against me! Many are saying of me, “God will not deliver him.” But you, LORD, are a shield around me, my glory, the One who lifts my head high.” Psalm 3:1-3
And exhortations…

“Be angry, and do not sin. Meditate within your heart on your bed, and be still. Selah. Offer the sacrifices of righteousness, And put your trust in the LORD.” Psalm 4:4-5


And Prayers…

…”But as for me, I will come into Your house in the multitude of Your mercy;
In fear of You I will worship toward Your holy temple. Lead me, O LORD, in Your righteousness because of my enemies; Make Your way straight before my face.” Psalms 5:7-8
And Praises….
“O LORD, our Lord,How excellent is Your name in all the earth!” Psalm 8:9
So wether you are needing encouragement, exhortation, encouragement, prayer or the desire to praise…The Psalms is your book! It truly is an amazing book!
I encourage you to read through a few Psalms every day. You will be both encouraged and strengthened in the Lord!
Meditate on the Word of God this week..and “whatever you do will prosper”, and “…you will be like a tree planted by streams of water”!!!
God Bless!

New Posts!!!

Hey y’all! Happy Saturday!

Hope you are having a blessed weekend with your families! There are some exciting posts and recipes coming this week! Be sure to check out each new post and “like” and “share”!

Thank you for supporting my blog!

Have a blessed day!


Easy Recipes · Sweets and Treats

Z’s Choco Protein Mini Muffins

Sugar-free, THM-S, Low carb, Keto

Little Bites of Epic-ness

These little suckers are ABSOLUTELY AH-MAZING! These were actually an accident! I literally threw the ingredients together in my Vitamix blender, and hoped for the best. But, thank God that I actually scribbled the recipe down, because they are so so yummy, and these bad boys are definitely keepers!

little bites of epic-ness

So moist and perfect!

They are perfect for on-the-go snacks or a pre-workout boost! I am telling you…little bites of epic-ness!

Want to know the best part of these bad boys!?!? I made these in the blender!!!! Yes, the blender! So fast and easy, and so fun to serve at any event!

protein choco muffins

There really is no cool story behind these. I threw in a bunch of yummy sounding ingredients in my  Vitamix: Total Nutrition Center Blender and blended them! Then, I baked them. That’s it. Simple.

They store great, and taste even better the day after!

I hope you enjoy these little guys! I sure did!

God Bless! Enjoy!


Z’s Choco Protein Mini Muffins

Sugar-Free, THM-S, Low carb, Keto A bite-full of chocolate epic-ness!

5 minPrep Time

15 minCook Time

20 minTotal Time

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Recipe Image


  • 1/2 cup egg whites
  • 2 eggs
  • 1/2 tsp xantham gum
  • 1 tsp vanilla
  • 2 scoops collegen
  • 1/8 cup cocoa powder
  • 1 cup almond flour
  • 1/8 cup oat fiber
  • 1 tsp baking powder
  • 1 cup gentle sweet


  1. Place the eggs, egg whites and xantham gum in blender and blend until fluffy.
  2. Add remaining ingredients in and blend until smooth. (should be like a cake batter consistency)
  3. Add to greased (I used pam 'baking" spray) mini muffin pan.
  4. Bake at 350 for 15 minutes
  5. Serve alone, or with a dollop of whipped cream.
  6. Makes 24 mini muffins.
  7. Enjoy!