Corn-less Cornbread

4 net carbs per serving- makes 9 servings

I am so proud of my husband for finally choosing to rid his body of processed carbs and sugar! It’s nice to not be the only person in the house who practices the ketogenic lifestyle. My husband is a countryman, so he always appreciates a home-cooked meal. His wife loves to cook, so today he ate this along with smothered ox-tails, collard greens, and baked mashed cauliflower! To be honest, even my non-keto children gave this bread a thumbs up!

This cornbread is sweet! It has the right texture for gravy dipping, as well as the right texture for choking. I tested the latter factor accidentally, of course.

Additionally, this recipe is not time-consuming, so feature it with Sunday dinner often, or with your next bowl of chili!


  • 1 cup fresh mozzarella, grated
  • 1 cup butter, melted
  • 4 eggs
  • 1/2 cup heavy cream
  • 3 tbs granulated swerve
  • 1 tbs brown sugar swerve
  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 1/2 tsp turmeric
  • 1 1/2 tbs baking powder


  1. Preheat oven to 350 degrees and lightly grease a glass 8 x 6 baking dish with olive oil.
  2. In a large bowl, combine all dry ingredients.
  3. In a food processor, combine all wet ingredients, including cheese.
  4. Add wet ingredients to dry ingredients and stir together well.
  5. Pour batter into prepared pan.
  6. Bake for 30-40 minutes, until top is a golden brown. ENJOY!!
Please share this recipe with others, and let me know if you liked it!

Daniel Fast and Keto

I was so happy to receive a question on this subject, because the Daniel Fast is a very important and beautiful part of Christian tradition. The fast is based off of a story in the book of Daniel, wherein King Nebuchadnezzar of Babylon besieged Judah. Some captives were brought from Judah to Babylon so that they could serve in the royal palace. King Nebuchadnezzar placed his chief of staff, Ashpenaz, in charge of making sure the captives were trained and fed certain foods, in order to make them suitable for service in the palace. Daniel was one of the captives, but he didn’t want to eat the meat and wine. He presented a ten-day challenge to the attendant, who agreed to his terms for him and his three friends. 12 “Please test us for ten days on a diet of vegetables and water,” Daniel said. 13 “At the end of the ten days, see how we look compared to the other young men who are eating the king’s food. Then make your decision in light of what you see.” 14 The attendant agreed to Daniel’s suggestion and tested them for ten days. 15. At the end of the ten days, Daniel and his three friends looked healthier and better nourished than the young men who had been eating the food assigned by the king.

The Daniel Fast usually lasts for 21 days. It allows the following foods: fruits, vegetables, nuts, seeds, grains, legumes, juices, non-dairy beverages, and water.

The Daniel Fast does NOT allow the following foods: meats, eggs, dairy products, and caffeine, which are huge parts of the standardized KETO lifestyle. However, the beauty of KETO is that it is NOT a cookie-cutter way of eating. KETO can be vegan and decaffeinated! We simply have to remember the basic rule of KETO: high fat, low carb, moderate protein.

As we compare the Daniel Fast with the KETO way of eating, we find many similarites. The following foods are permissible in both:

BERRIES: Though the Daniel Fast permits all fruits, we know that many fruits are high on the glycemic index. Consuming them will spike our insulin and hinder ketosis. Blueberries, raspberries, strawberries, and blackberries can be consumed within reason. I’ve always limited berry consumption to 1/4 cup per day.

VEGETABLES: All of the cruciferous and low-carb vegetables that we enjoy are allowed during the Daniel Fast. Asparagus, brussel sprouts, broccoli, cauliflower, celery, greens, cabbage, squash… ENJOY. Furthermore, we can prepare these vegetables with many of the healthy unprocessed oils we love, in order to meet our daily fat macros.

FATS: Healthy, unprocessed fat sources are allowed with the Daniel Fast and with KETO, such as coconut oil, olive oil, grapeseed oil, almond butter, macadamia nut butter and peanut butter. Keep in mind that your nut butters should be simply nuts and salt. You can easily make your own in a food processor.

NUTS/SEEDS: All nuts and seeds are permitted, but be mindful of your carb count. Opt for high-fat nuts, like macadamia nuts and pecans.

FLOUR: Since nuts and seeds are allowed with the Daniel Fast, almond flour, coconut flour, flaxseed meal, hazelnut flour, macadamia nut flour and others are permitted. Avoid whole wheat flour. It is high-carb and causes inflammatory issues, including digestive discomforts for many individuals.

SEASONINGS/SWEETENERS: Pink Himalayan sea salt is allowed during the Daniel Fast, as well as many herbs and spices. Sweeteners are not allowed, however, I would probably personally lean towards breaking tradition and incorporating organic liquid stevia leaf extract for certain foods.

PROTEIN SOURCES: No meat or fish allowed? That’s ok! Remember that KETO is about moderate protein, and there are many non-meat sources of protein available! The hardest part about incorporating some of these sources will be monitoring your macros for carbs. Some vegan protein sources include: chia seeds, almonds, peanut butter, peas, pumpkin seeds, spinach, and artichokes. Soy is permitted with the Daniel Fast, but we know that soy products are directly linked to malfunction of the thyroid glands. I would personally avoid soy products.

A Word About Bullet Proof Coffee: Caffeine is not permitted with the Daniel Fast. Most of us enjoy coffee daily with KETO. Going without it means CAFFEINE WITHDRAWAL.  I suggest a gradual transition. Our best case would be to start a week prior to the starting date of the Daniel Fast. Gradually incorporate decaffeinated coffee in your bullet-proof coffee, and use coconut oil instead of butter. MCT oil is still fine.

What Would a Day of Keto Daniel Fasting Look Like?

Hmmm… I would probably start my day with a quart-sized mason jar of lemon water. I would make myself a smoothie, using peanut butter or almond butter, almond milk, mct oil, lots of dark greens, and some berries. I would prepare roasted cauliflower, broccoli, or cabbage steaks, using avocado oil and lots of herbs for satisfying flavor. I might attempt to make a pancake with almond flour, macadamia butter, cinnamon and nutmeg. I would bake flax seed crackers and whip up a savory nut butter with Italian herbs to spread on them for a snack. I would have a huge salad with lots of vegetables, and I’d make a light salad dressing with oil, vinegar, and herbs. I would create a riced cauliflower stuffing for some bell peppers.

These are just a few yummy suggestions, but there are plenty of recipe ideas available on Pinterest, YouTube, and other sites that can be modified to meet our KETO needs.

Remember that fasting is sacred. It’s personal and intimate. Use your God-given intuition and be wise. Take this opportunity to enjoy as much quiet time with God as possible, because people may not understand and support what you are doing. You’re not worshiping them; you are worshiping God, and He has great things to say to you and show you through this experience.
Also, be mindful that foods are typically not grown from a fully-nourished ground, so still take your vitamins and supplements while staying well-hydrated with distilled or spring water.


Garlic Herb Parmesan Wings


  • 10 medium whole wings
  • 1 cup extra virgin olive oil
  • 1/2 cup pink Himalayan sea salt
  • 1 tsp turmeric
  • 1 tsp cayenne
  • 3 tbsp Stonemill Garlic & Herb Roasted Grill Seasoning
  • 1 tbsp grated parmesan cheese


  • Rinse wings and place in a gallon-sized storage or freezer bag.
  • Mix sea salt, turmeric, cayenne, and Garlic & Herb Seasoning together with the olive oil to create a liquid seasoning mixture.
  • Pour liquid seasoning mixture in the bag with the wings. Seal the bad and work the seasoning with your hands until all wings are evenly coated.
  • Place wings in roasting pan and bake at 350 degrees for 20-25 minutes.
  • Remove wings from oven and sprinkle with parmesan cheese.
  • Set oven to high broil and place wings back into oven for five minutes.


  • 1 g total carbs/net carbs
  • 28 g fat
  • 9 g protein
  • 285 calories

Cauliflower Muffin Bites


  • One medium head cauliflower
  • One cup shredded pepper jack cheese
  • One cup shredded sharp cheddar cheese
  • Olive oil for coating muffin tin


  • Preheat oven to 350 degrees
  • Using a paper towel, grease a 12-count muffin pan with olive oil
  • Rinse and cut one medium cauliflower and place in a microwaveable container. Heat for 5 minutes. *do not add water
  • Place pepper jack cheese by the finger-ful into each muffin tin. Evenly divide the entire cup between the 12 tins.
  • Add 1/4 cup cooked cauliflower to each muffin tin.
  • Top the cauliflower with the sharp cheddar cheese, evenly dividing the cheese as you did with the pepper jack cheese.
  • Bake for 20 minutes.


  • 2 g Total Carbs
  • 1 g Fiber
  • 6 g Fat
  • 5 g Protein
  • 84 Calories

I absolutely love the flavor of pepper jack cheese, so I didn’t feel that this recipe needed any seasoning. Add your own style of flavors to make your taste buds happy! It is easy and fast to make after a long day’s work. At only one net carb, you can feast on two or three, if you choose!

This is also an excellent finger food option for a gathering of family or friends! Enjoy!


Transformation Tips

Healthy Weight Loss

Detoxing from a lifestyle of high-sugar and processed carbs is NOT EASY. Here are just a few helpful tips for establishing your keto way of eating.

1. If you bite it, write it.

Before you begin your journey with any new way of eating, you should first take time to note how you’re currently eating. This simple task may seem arduous at first, but changing habits begins with fully recognizing your current habits.

You may find that you consume a lot of foods without even thinking.  I’ve heard this term, “mindless eating,” and I think it accurately describes how we don’t take responsibility for our actions regarding the foods we eat.  Write down the time of day, and be as exact as possible regarding the size of your meal or snack.  Even something as minor as a few chips from a co-worker or a spoonful of peanut butter at midnight can tell you a lot about your habits, cravings, and nutritional needs.

After you’ve done this for a week.  Add an app, such as My Fitness Pal or Carb Manager, to your phone.  Log your dietary choices and see how they add up. Here is a link to which you can save to your desktop for easy access at your computer, as well.

2. Question your hunger.

Before you eat, ask yourself if you’re truly hungry.  I like to tell people that breakfast is not a meal.  It’s an action.  Breaking your fast doesn’t have to be done when you awaken.  If you’re not hungry, don’t eat.  When you start to feel a little hungry, make sure it’s not a trigger from stress.  Also, make sure you’re not actually thirsty.  You could be feeling some kind of social pressure, as well.  You don’t have to eat ice cream with your spouse or friend at 7:30 pm, just because he or she is consuming it.  Let your spouse or friend enjoy their dessert, and continue to have fun conversations that don’t surround food.  If you’re not hungry, you shouldn’t eat it.  Smile and say something like, “That does look delicious, but I’m good for the night.  Please enjoy it.”

3. Brush your teeth after each meal.

This action will help you to avoid overeating.  When you know that you’re satisfied, stop eating and clean your mouth.  If tooth brushing seems difficult, keep mouthwash in your briefcase or purse and rinse after eating.  That cookie won’t taste as good on top toothpaste.

4. Recognize your support system.

Be careful to share your goals with people who will celebrate with you and encourage you in your journey.  Spend time with people who respect your choices, even if they aren’t on the journey with you.  These people may have to adjust to who you are becoming, but they love you enough to make the adjustments for your benefit.  Show these people humility and gratefulness, and be sure to give them the same support in their endeavors as they are giving you.  Offer your listening ear, encouraging words, prayers, and assistance whenever you have the opportunity. 

5. Reward yourself.

Food is fuel, not a reward.  Find non-food ways to reward yourself.  For example, you might want to set up a box or jar for your skinny clothing fund.  Add $10-$50 every week that you stick to your plan.  Add $1 for every pound lost and treat yourself to a movie.  Plan for a LARGER reward, like a cruise or tickets to see your favorite performer or artist.  Plan a spa day with some people from your support system.  If you feel that you MUST reward yourself with food, make sure your reward is a healthy indulgence, which is truly rewarding.  There are many great resources for delicious and decadent desserts that are high-fat and sugar-free.  Reward yourself one time each week or every two weeks. 


Bacon Radish Saute

Bacon Radish Saute
3 g Net Carbs


  • 4 slices of bacon, cut into pieces
  • 12 oz radishes, washed and cut in half
  • 1 generous sprinkle of sea salt
  • 1 tsp smoked paprika
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1 1/2 tsp dried rosemary


  • In a saute pan over medium-high heat, cook bacon.
  • Remove bacon from pan, leaving the fat behind.
  • To the fat, add the radishes.
  • After two minutes, add seasonings.
  • Cook radishes until fork-tender, stirring every two minutes.
  • Place radishes in serving bowl or platter, adding bacon pieces.
  • ENJOY!

Spicy Avocado Scrambler

Spicy Avocado Scrambler
7 g Net Carbs


  • 1 tbs organic grass fed butter or ghee
  • 2 large eggs
  • pink Himalayan sea salt to taste
  • 1/4 tsp smoked paprika
  • 1 diced avocado
  • your favorite hot sauce (as much as you want… GO CRAZY!)


  • In a saute pan, melt butter.
  • Add eggs. Scramble to desired consistency.
  • Place scrambled eggs in bowl.
  • Add diced avocado and mix together.
  • Add seasonings and hot sauce.  Mix and enjoy.

soup, vegan, vegetarian

Spicy Mung Bean Noodle Soup

Spicy Mung Bean Noodle Soup
10 g net carbs


  • 2 cups cooked spaghetti squash
  • 32 oz organic vegetable broth
  • 1/2 t red pepper flakes
  • 1/2 cup chopped cilantro
  • 1 1/2 t diced ginger root
  • 4 tbs unsalted butter
  • 2 cups chopped bok choy
  • 1/2 cup diced green onion
  • 1/2 tsp pink Himalayan sea salt
  • 1 tsp minced garlic
  • 1 cup sprouted mung beans
  • 2 cups water


  1.  Cook spaghetti squash.  Measure two cups and set aside.
  2. Pour vegetable broth into a medium/large sauce pan.  Add red pepper flakes, cilantro, and ginger root.  Set to a low simmer.
  3. In a saute pan over medium-high heat, melt butter and add bok choy and green onions.  Cook for 5-7 minutes, until bok choy is translucent white.
  4. Add garlic and salt to saute pan, stirring constantly for 1 minute.
  5. Add mung beans, stirring for 10-15 seconds.
  6. Pour contents of saute pan into simmering broth.
  7. Add water and spaghetti squash.
  8. Simmer for 10 minutes.

Welcome to EAT WELLNESS Coaching


It feels good to feel good! – Christyne McClellan, Health and Wellness Coach


Weight Loss

I was a fairly active child.  I always enjoyed running, playing basketball, playing hopscotch, and walking with friends to the gas station, where we would purchase candy and sodas.  I was volleyball captain in middle school.  In high school, I was a member of the marching band and I did shot put and discus for the track team.  I stayed pretty active.

After my first child was born, I starved myself and worked myself back down to a size 6.  After the birth of my second child, I worked out for an hour every weekday morning, and I maintained a size 8.  After my third child was born, I worked out for two hours a day at the gym.  I was consistent, and I even attended Zumba classes on the weekends.  I did Jenny Craig for a bit, and I did Weight Watchers.  I was down to a 10-12, and I was starting to experience terrible pains in my feet, but I kept going.  Something happened in our household, and I couldn’t prioritize the work-outs, so the weight started to creep back on.  I found myself busy and stressed from financial burdens and decisions that we had to make as a married couple, and, without realizing it, I was eating myself into a blanket of fat, trying to cover the pain.  I did workout programs from reputable companies and even became a Beachbody coach.  I also became a raw vegan and did juice/smoothie fasts.  I tried so many things over the years, but the addiction to carbs… the bags of chips, the fries, the fried chicken, the sandwiches, the biscuits, the yeast rolls, crescent rolls, the “More bread please” at Olive Garden, Red Lobster… they were my go-to’s, as well as cigars and alcohol in the form of wine.  I’d stop at Zaxby’s and order the Wings ‘n Things.  I’d eat all of the platter, not even leaving a bit of sauce behind.  In January of 2018, I found myself at 251 pounds, and I had made a decision to cut sugar from my diet.  I didn’t know what Keto was at this point, but I had been praying for God to just tell me what to do.  He told me, and confirmed it through my pastor and a friend.  I had been jogging around a school track, but I had lost only 7 pounds, and my feet were in so much pain.  The pain would actually awaken me in the middle of the night.  Every morning, when I left the bed, I walked like I was crippled, because the pain was so bad.  So, on January 7, a Sunday, I decided I would no longer eat sugar and processed carbs.  I lost weight and continued to do my research.  I paid attention to my body.  I decided I wasn’t going to eat if I wasn’t hungry, because my appetite started to dwindle significantly.  I realized I was doing the ketogenic diet with intermittent fasting, and I continued to learn how to do it the healthiest way possible.  Today,  December 8, 2018, I weigh 162 pounds and I have no foot pains and no extensive cramping after work-outs or running around.  My blood-pressure went from hypertensive to 98/65, and my cholesterol is in the lower range of high.  My doctor expects my cholesterol to be even lower at my next check-up, and he told me to continue my ketogenic lifestyle.  I do not desire cigars or alcohol anymore.  With the food addiction under control, I decided I wasn’t going to put anything in my body that would hurt it.

Chronic Inflammatory Conditions


In high school, a doctor diagnosed me with chronic bronchitis.  Throughout the years, especially during season changes, I’d find myself choking in the middle of a vocal performance.  There were times I’d feel a tightness developing in my throat, and I’d adjust my breath support and volume to avoid the choking spells.  There were many times, however, that my strategy didn’t work.  The choking would also happen without warning.  Since being on this journey, I have had none of these symptoms, and I have not kept a cold.


I had chronic knee pains and ankle pains.  My doctor said I had symptoms of arthritis.  A few months into this way of eating, I realized that I had not felt pains for a few days.  Those days went on to weeks and months, and I am pain free.

High Blood Pressure

I was hypertensive, and my doctor told me that exercise would help.  Even with exercise, my blood pressure continued to rise.  It was this way of eating that was the key to my lowered blood pressure.


I was diagnosed as borderline hypoglycemic.  After a few hours of not eating, I’d feel faint or experience cold sweats.  My sugar levels are normal, and I often fast for 24-48 hours for other healing benefits.


I blamed my insomnia on the fact that life was stressful as a military wife with three daughters, but it was an imbalance within that the ketogenic lifestyle quickly cured.  My sleep is invigorating and uninterrupted.  I often wake up refreshed, hopping out of bed like a happy bunny.