Scrumptious creamy Pesto Chicken Bake

Pesto Chicken Bake
Jump to Recipe

This is hands down the best Pesto Chicken I’ve ever had. I ate it on Monday and had the left overs ALL week. It was THAT good! My kids even loved it! I won’t like, I just loooove pesto in general! Have you tried Starbucks tomato & mozzarella panini? You must if you haven’t! It has pesto on it!

The Best Part

This dish is perfectly keto! It’s creamy and cheesy. Man, those are the two best descriptive words a recipe can have in my book.

The Next Best Part

This dish is super simple! All you have to do is boil the chicken and shred it; and then mix all the ingredients, then bake. Speaking of shredding chicken! All these years I have been shredding my chicken with two forks. Now, i’m going to share how i’ve learned a new way of shredding that is so much easier and I think many of you natural cooks out there will chuckle at me <insert laughing emoji here>.

I only got into cooking actual decent recipes right before my weight loss surgery in 2019. I was watching a youtube video with a recipe that required shredding chicken. This lady put the chicken in the mixing stand and it diced and broke, and shredded that chicken up so fast like it was mush. I got ordered this one on amazon and use it all the time now. I am never going back!

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I’m Going to Keep This Short

So, if you’re anything like me, you really just want to get to the recipe. For that reason, I’m going to keep this short. You’re welcome haha.

Keto Pest Chicken Bake

I’m super thrilled that this recipe came out to tasty. I mean, I expected it to be good, but not this good. I’m a sucker for creamy chicken casseroles. This one hit all the right spots. Each ingredient blends perfectly with the rest. It’s warm and comfy and pairs nicely with a vegetable or salad.

Meal Prep

I plan on using this dish for meal preps. It makes up to 9 servings and works perfectly for planning ahead.


I can’t take all the credit for this recipe and have no problem sharing where I got it from initially. I’m all about supporting other women:

If you’re interested in any of my other fun keto recipes click here.

If you love FREEBIES click here for my Dump & Go Recipe Book

creamiest pest chicken

Creamy Keto Pesto Chicken Bake

The best chicken pesto ever!
Prep Time 10 mins
Cook Time 20 mins
Course casseroles
Cuisine Italian
Servings 9
Calories 562 kcal


  • Avacado oil spray for greasing dish
  • 4 cups shredded chicken
  • 1.5 cups mayonnaise
  • 1 cup full fat sour cream
  • 3/4 cup pesto
  • 1 cup shredded parmesan cheese
  • 1.5 cups shredded mozzarella cheese
  • 2 eggs
  • pepper to taste


  • Preheat oven to 400 degrees
  • Grease an 8' X 8" casserole dish
  • Mix shredded chicken, mayonnaise, sour cream and pesto
  • Stir in 1 cup shredded mozzarella and 1/2 cup shredded parmesan
  • Add a bit of cracked black pepper to taste
  • Stir in eggs and mix until combined
  • Layer the chicken mixture
  • Sprinkle the remaining mozzarella and parmesan cheeses
  • Bake at 400 degrees for 20 minutes or until bubbly and brown
  • Broil for 2-3 minutes if you want the top a little more brown

2 Habits You MUST Do Forever After Weight Loss Surgery!!

It’s time to go over 2 MUST HAVE habits after weight loss surgery! No matter which surgery you choose, Duodenal Switch, VSG, Bypass etc, there are two actions you must always follow. They may seem minute. Not everyone does this permanently. You should though! These are two practices that back up the basis of weight loss surgery and help you stay successful and healthy for a lifetime.

There’s always the dreaded regain you hear stories of. I promise! If you are thinking of weight loss surgery or already had it, you will have the plethora of people who are going to be sure to tell you about stories of regain from people they know (and how you probably will lol). In fact, regain is very possible if you only make short term changes. Weight loss surgery is a tool only. In the first year after surgery, it is important to build lifelong healthy habits.

I personally had VSG 3/25/19. Have I experienced regain? Yes, I have. I know a lot of WLS patients that do. Regaining and re-losing is part of the experience. We are all human, and all have things that come up. I have a whole routine I get into when I need to get myself back on track. I rely heavily on the support of my fellow weight loss surgery communities (join my Facebook support group here). I dig back into my favorite book for inspiration! And then I dig back into meal plans with recipes from this book.

The 2 Habits After Weight Loss Surgery To Follow:

  1. Chew your food 30 times before swallowing
  2. Wait to drink 30 minutes after you eat.

Here’s why:

1.CHEWING at least (or as close to) 30 times for each bite serves two HUGE purposes. First, this slows down your eating. Doing this reduces the amount of food you will eat. Next, after surgery, you need to prepare your food for your stomach. You do this by chewing many times. You have a much smaller pouch after surgery and that pouch needs all the help it can get digesting.

2. Waiting 30 minutes to drink after each meal is also crucial in staying full longer. The longer you stay full, the less you eat. When you drink with food in your stomach, the fluid washes the food through the stomach faster than intended. We want the food to stay in the stomach as long as possible, to keep us full as long as possible. I have a youtube video you can click here to watch that shows a demonstration of this.


There is one expense I have kept for myself continually since 2 weeks before surgery. I don’t normally do this kind of thing or even brag about these things to others but this one i just have to. If you are on this post because you are about to embark on weight loss surgery (or you already have), you deserve the best advice. I am 16 months out from surgery and 100 lbs down! Yes, you read that right.

I preach a lot on self care since weight loss surgery. Mostly because I lost myself for so long and gained it again since my surgery. My surgery was a wake up call to never forget little things for myself again. Maybe 1 small thing a day, a week, or a month adds up to big changes in the end! Never forget that!

So here’s my secret: I am a budget mom through and through. I don’t have tons of extra money to spend on myself but I have found different ways to put aside $10-$20 a week for myself to add up to this expense. About once a month, I order about $60 worth of products from Thrive Market.

Yes, there are some products at Thrive that you can find at grocery stores, BUT there are a lot that you will not for various reasons (whether not local or just sold online). Thrive lets you shop by Diet, shop for clean wines, shop for bath and beauty products, or snacks. And allllll of them are as clean as clean can get! That’s what I love about them. You don’t have to do the research for good, clean products, they are all in one affordable place for you!

Click below and check them out now, for a short time you can get a phenomenal deal of a $20 shopping credit! I originally started out buying collagen peptides and my soups from them.

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Go Forth And Prosper

Now that you know these two must-have habits, don’t underestimate them. I fall off the wagon and put myself back on over and over because I’ve seen the difference for myself. Building these lifelong habits can be two HUGE tools to help you achieve lifelong success after weight loss surgery! Be the difference for yourself!

Related Posts:
10 Best Pureed Recipes After WLS
Top Items Needed For Pre Op Diet

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WLS Regain

Regain after weight loss surgery is very possible and highly likely at some point.

here’s how to fight back

  1. Start weighing your food again. Get a food scale.
  2. Get a fun water bottle and try to drink a gallon of water a day
  3. Get a fitbit like mine or tracker of some sort to track your activity and cals out per day
  4. track your food
  5. track your water intake
  6. meal prep
  7. Join an accountability group

Join Our Group Here!

Best Groceries after Weight Loss Surgery

wls groceries

Weight loss surgeries are a big lifestyle change. Patients need to know how they have to eat after surgery in order to maintain safety and to be successful for the long-term.

Initially, after surgery, it takes about four weeks for the healing process to be complete. It would be best if you went back to real food slowly. Patients need only clear liquids in the start, then progress to thicker consistency such as milk, protein shakes or creamy soups.

After weight loss surgery, it’s hard to predict which type of food people will be able to tolerate. It’s necessary to avoid food with lots of tough fibers. A nutritious will guide you about which type of food is best for you.

Which is a good place to buy healthy food?

It is not easy to buy healthy, packaged food after weight loss surgery because of their expensive rates. The more good quality and healthy food you want, the more you have to pay for it. But, now we found an alternative if all those market places which are selling packaged food at sky-rocketed prices.

Thrive Market is one of the cheapest places where you can get any food in a very affordable range and good quality. One of the greatest things about Thrive market is that you have more than 6000+ organic food options for a healthy diet after your weight loss surgery. No matter which diet plan you are following, you will get every type of food on thrive Market.

Best groceries to buy after surgery:

There are certain foods that you have to buy to maintain a healthy lifestyle.

Clear liquids

Cottage cheese

Cooked cereals

Strained soups


No Carb Noodles

Collegen Peptides

Protein Shakes

Lean ground meat


Vitamins and supplements

There are many clear liquids available on Thrive Market for a few days. After passing the first week of surgery, pick some high protein foods mentioned above from Thrive Market in cheaper rates than the traditional Market. Vitamins and supplements are very important to maintain your health and body shape.

Why Thrive Market?

If you wanted to buy something good but in a limited budget, Thrive Market is the right choice. This is an online grocery store selling a variety of healthy food made with natural ingredients.

You can get a free 30-day trial before paying the actual membership fees to ensure that this is the best place for you. Shopping through a good online store is very easy and convenient if you are a part of a busy lifestyle.

Benefits of using Thrive market:

  • You can search for any food according to your requirements very easily. There are many food options such as gluten-free, Paleo, vegan etc. buying food to eat after your weight loss surgery is very through this store.
  • They have different deals and also give a gift with your first order according to your current needs.
  • Everything is packed with great quality material to prevent breaking.
  • Many food items can be melted easily, so the store takes care of such products by adding ice.
  • You can get a 30-day free membership.
  • They have good grocery options for weight loss and health.

Related Posts:

Intermittent Fasting After Weight Loss Surgery

Intermittent Fasting Info!

You may have heard of intermittent fasting: 5: 2 diet, eat-stop-eat, 16/8 method. There are many different names for intermittent fasting, but mostly they all follow the same theory of having intermittent fasting periods during which it is possible to eat “normally” and “fast” periods. By reducing your calorie intake, regardless of which method you choose, you will to lose weight or maintain weight.

After bariatric surgery, a specific diet must be followed. The post-bariatric diet is designed to allow the stomach to heal properly after surgery (as well as avoid side effects and complications). It helps you adapt to eating small amounts of food that you can digest comfortably and safely and, of course, help to lose weight.

What is intermittent fasting?

Intermittent fasting or intermittent energy restriction is a general term for various meal times that alternate between a voluntary and non-fasting period during a defined period.

Intermittent fasting (IF) is a dietary pattern that alternates between fasting and feeding periods. It does not specify which foods you should eat, but when you should eat them. In this regard, it is not a diet in the conventional sense, but it is more accurately described as a dietary scheme.

Weight loss is one of the most common reasons why people may try intermittent fasting. Fasting involves a time when you eat little or nothing. Our ancient ancestors did not have the abundance of food that we have today, so they have often suffered fasting periods between meals, which means that the human body is very used to enduring periods without food (despite what we can be getting used to this modern world). By eating fewer meals due to fasting, you are reducing your calorie intake. Also, intermittent fasting changes hormone levels to facilitate weight loss. That is why this method can aid in weight loss or long-term weight maintenance.

Benefits of Intermittent Fasting

In addition to weight loss, which is often the desired result, there are many other benefits to intermittent fasting. Although intermittent fasting benefits are still in the research stages, the indications have been nothing but positive.

Insulin resistance: When fasting improves insulin sensitivity, and insulin levels can drop dramatically, low insulin levels make stored body fat more accessible. Intermittent fasting can decrease insulin resistance, lowering blood sugar levels, and fasting insulin levels.

Cell repair: During fasting periods, cells initiate cell repair, for example, a process called autophagy, in which cells digest and eliminate old, dysfunctional proteins that can accumulate within cells.

Increased human growth hormone (HGH) levels: HGH levels have been shown to increase significantly due to fasting, the benefits are fat loss and muscle mass gain, to name a few.

Brain Health: Intermittent fasting increases the BNDF brain hormone and can aid in new nerve cells’ growth.

Cancer studies: Animal studies have suggested that intermittent fasting can prevent cancer. Rat studies have shown that fasting rats have shown a longer lifespan.

Different types of intermittent fasting

The most popular forms of intermittent fasting diets are below. These are the most popular as they are the easiest to follow and, most importantly, great for the long-term. Diets often don’t work, as they are short-term solutions, but you are much more likely to lose weight and maintain it if you can introduce long-term lifestyle changes.

Diet 5: 2: this method requires to consume only 500-600 calories (500 for women, 600 for men) for two days of the week, therefore to consume a generally normal amount of calories for the remaining five days.

Method 8/16: this is a flexible approach that you can adapt to your schedule. It implies limiting the feeding period to 8 hours in a day and then fasting for 16 hours. For example, skip breakfast and eat between 12pm and 8pm or eat between 9am and 5pm.

Eat-Stop-Eat: this type involves the individual fasting for 24 hours once or twice a week; for example, do not eat from dinner one day until dinner the next day.

Whichever fasting method you choose to follow, they all have the same benefits and will result in weight loss, as they all create a calorie restriction during the fasting period every week.

How Intermittent Fasting Helps You After Weight Loss Surgery

Weight loss surgery helps in losing excess body weight, but it also reduces the risk of having heart disease and can eliminate sleep apnea, hypertension, and diabetes.

However, the positive results of bariatric surgery may be compromised by practicing intermittent fasting if not done correctly. Your body must remain nourished with vitamins, minerals, fluids, and nutrients during your post-operative life.

I get all my vitamins and natural products from Thrive.

Unfortunately, many patients who have experienced significant weight loss after bariatric surgery find that they may eventually regain weight or struggle to maintain long-term weight loss. This is where intermittent fasting can prove to be a useful technique, particularly for patients undergoing post-bariatric surgery who are still learning how to cope with significant lifestyle changes.

Eliminate the “what to eat” factor: Making healthy decisions can be difficult. Deciding what to eat at home, dining out at a restaurant, or shopping at the supermarket can be daunting. By introducing fasting periods, several weekly meals are eliminated, helping to simplify the thought process.

Water Consumption: During fasting periods, it is generally not allowed to consume anything other than water or non-calorie / low-calorie drinks (such as diet drinks, herbal teas, etc.). Followers of intermittent fasting often find that they consume more fluids, which means that they are finally reaching their required daily water intake.

Smaller portions: It is easy to think that you can reduce during normal feeding periods, while what tends to happen is that your tolerance to the more substantial portions decreases due to periods of fasting, which helps the body and mind return to that mental state and post-bariatric surgery.

Sustainable: unlike other “fashion diets,” intermittent fasting seems to be sustainable. During non-fasting periods, you don’t have to eat a specific diet or product (although it’s always advisable to eat a healthy combination of proteins, fats, and carbohydrates). There are no restrictions, which means you won’t give up. “and eat all those delicious sweets that you have not been allowed to eat on a standard “diet. “


Intermittent fasting helps control portions and facilitates the post-operative lifestyle transition. Also, since fasting attacks Stored fat, it has no adverse effect on the proteins the body needs to recover.

However, some specialists believe that intermittent fasting may discourage recovery from weight loss surgery, as patients must have a regular intake of vital nutrients. The best way to know if intermittent fasting is safe for you depends on your specific body type and the weight loss intervention’s nature. There is still much research on intermittent fasting’s long-term benefits, but the results seem positive and a flexible and sustainable lifestyle choice. However, it is important to follow the dietary advice provided by your nutritionist or health care professional after surgery to make sure that you are eating an adequate diet that not only helps you lose weight but also rich in necessary nutrients.

Importance of habits after weight loss surgery

habits after wls

Creating a healthy character after weight loss surgery is the most important thing you can do after a procedure. Whatever operation you had, it is essential to remember that surgery is just a tool. Long-term success should be sought after weight loss surgery. Here are some easy steps to develop healthy habits after weight loss surgery.

Keep track of your meals. It’s something I’ve always struggled with, but I found that during the times I see my meals; and, I’m much healthier because I take responsibility. It’s also helpful to make sure you get all the protein you need and the right amount of water. This will be a habit I recommend continuing on your journey.

Get active. As soon as your surgeon releases you, you will want to be activated! This is very important to live a healthy life. It doesn’t matter if you are running, swimming, playing tennis or any other activity, start early and really commit to it!

Talk to someone. This journey is difficult. Very difficult. Please don’t do it alone. Find someone you believe in and with whom you can be honest about your emotions throughout the process.

Eat on smaller plates. This will make a significant contribution to setting the new standard for how you view food.

Keep trigger foods away. You may think you have managed to include certain foods in your diet. If it’s a food you can’t live without, I recommend not putting it back in your diet. Trigger foods should be kept away from you after weight loss surgery. Don’t interrupt all the hard work and time spent on it. These few seconds of flavor are not worth it!

Steps to prevent old habits from resuming after weight loss surgery

Weight loss surgery helps patients lose weight, but it is only an aid to quickly start the process of achieving and keeping a healthy lifestyle.

Success depends on the changes made in the last months and years after surgery. Here are five ways to avoid getting into old habits and staying on track to lose weight successfully.

Stay hydrated

Dehydration is the main reason for hospitalization after weight loss surgery. Drink plenty of water between meals – drink 48 to 64 grams—Daily: to stay hydrated. With a new and smaller stomach, getting there can be difficult at first, but it’s essential. Staying hydrated is a lifelong pledge after surgery, and the key to ensuring your new stomach heals appropriately.

Prioritize proteins

Proteins are an essential part of healing and weight loss after surgery and are also an integral part of keeping muscle mass and healthy hair, skin, and nails. When you sit down to take a meal or snack, start with protein. While fruits, vegetables, and other carbs are still part of a healthy diet, protein always has the priority – shoot 60 to 80 grams per day.

Practice conscious consumption

Conscious eating is based on the concept of consciousness, which emphasizes a person’s attention to the present. Eating consciously means eating slowly without distractions, measuring portions, eating only until you are satisfied, eating to maintain overall health, enjoying what you eat, and distinguishing between triggers. Hungry and not hungry as boredom. When you eat, turn off the TV, rest from answering emails, put down your cell phone, and focus on food.

Write it down

By keeping a food diary on what and how often you eat, you can quickly find ways to boost your diet or make it more transparent when your healthy habits decrease. Are you grazing Drinking enough water? Are you getting enough protein? Put down what you eat or drink, the weather, and how you felt before and after eating to develop and maintain good habits.

Find an accountability coach

Coaches are the key to success for most people. It’s no secret that many of the best sports and business rental coaches help them improve. It is an integral part of the success of the freeway. Coaches help simplify your progress and provide advice and motivation to exceed your expectations.

A coach is there to make sure you have the right game plan for your goals, to make him work hard, and to motivate you to do your best. One of the best things you get from a coach is responsibility. They expect you to act, introduce yourself, and go back to work every day. An accountability system can make our progress a success. Of course, when people don’t like to disappoint people. We strive to satisfy those who expect something from us. This natural behavior can lead you to overcome some of your biggest obstacles and be very successful.

We start and stop the diet because we are not on the right track, or we do not see results. Approve a suggestion and launch the domino effect. It is too late, and we are a lost cause, listening to that little voice in our head that tells us that we cannot do it. Lack of personal responsibility, and I need help.

If you are looking to lose 5 or 50 pounds, it is essential to understand your weight loss challenges. Many studies have shown that having a trainer who supports and makes you responsible can increase your long-term chances of losing weight successfully.

  • A coach will provide tips and strategies for losing weight to:
  • Find out exactly why you can’t lose weight
  • Understand the next steps
  • Stay away with a clear plan so that you can finally lose and maintain your unwanted weight.

Losing weight mainly involves changing your habits, including what you eat and how active you are. When trying to change practices, making these changes without support can be difficult. Having a coach will make you responsible for the actions you take, help you stay stable when things get tough, and keep you focused if you are not motivated and want to quit smoking.

Why do you need an accountability coach?

While the incoming calories, the outgoing calories are technically true, they are not infallible: they don’t take into account the real mental barriers we all struggle with, such as rest days, comfort food, and programs stressful and brutal moods.

No matter how excited you get, you will finally have a day (or a week or a month) when your motivation drops and your excuses win … unless you have a plan to overcome these psychological challenges.

Accountability is the catalyst for creating lifelong habits that you need to exercise constantly to achieve and maintain the ideal healthy lifestyle for you.

A Keto Diet Must Have For Success

one item for keto success

The ketogenic diet or keto diet has gained rapid popularity. You have seen lots of jaw-dropping body transformations of many people, but what exactly helped them maintain the motivation to complete this diet?

The motivation of a good, sleek, and attractive body may wear off with any strict diet plan. Many people face a sudden urge for sugar and caffeine with uncontrollable hunger that may lead to nausea and fatigue.

For success with this diet, you need lots of tasty recipes and suitable substitutes for your daily cups of caffeine. But the supplements in the market may have high sugar levels. The food you eat needs to have the daily requirements of vitamins also.

After decreasing the intake of calories according to the keto diet, people don’t just experience weight loss but also lack of energy and fatigue. Zipfizz is one of the best solutions available on the market to combat this.

Zipfizz has a balanced composition of around 18 vitamins with zero sugar and zero fat. It is available in 13 exciting flavors. Here is why you should incorporate Zipfizz in your diet:

Helps to fight against Keto flu

You might be thinking, what exactly is Keto flu? In the early days of the ketogenic diet, the body might experience constipation, fatigue headaches, nausea and cravings for sugar. These are common symptoms you might encounter while adapting to the diet since your fat intake has increased while carbs have been cut off.

Zipfizz has caffeine, vitamins and other nutrients that help in fulfilling the body requirements without any extra sugar. It also enhances energy levels without any frazzled feeling.

Helps you stay hydrated

The composition of Zipfizz helps in fulfilling the daily requirements of the body. A flavor sachet mixed with water not just gives you energy but also keeps you hydrated throughout the day. The different variety of different flavors is not only exciting but helps you develop a routine of drinking water as well.

Satiates sudden cravings

The craving occurs due to unfulfilled levels of nutrients and vitamins. Zipfizz contains a balanced mix of folate, carbohydrates, vitamin B12, B6, C and E, pantothenic acid, calcium, Thiamin, magnesium, zinc, selenium, copper, manganese, chromium, niacin, sodium, and potassium. It also contains 205 mg of a blend of caffeine.

It can be used as a healthy substitute for Coffee as well.

Increases Energy

Zipfizz is not just a flavored drink, but it is also a low-calorie energy drink that helps you maintain 6 to 7 hours of energy. It is one of the best substitutes for energy drinks.

Energy drinks have a high amount of sugar, caffeine and calories. Zipfizz is sugar-free, and each serving contains just 20 calories and two carbohydrates. The composition includes nutrients that help in increasing the natural energy levels of the body.

This low price and easy to use substitute is not just helpful for diet, but also it helps in adapting the keto diet as well. With artificial sweeteners and/or energy drinks, you can achieve your target weight or sleek body in no time.

Related Posts:
Click here for more on the Benefits Of Living a Keto Lifestyle
For a 7 Day Keto Meal Plan Click Here.

5 Top Reasons To Live A Keto Lifestyle

keto lifestyle

What Is A Keto Lifestyle?

The keto diet is a diet high in fat, suitable proteins, and low carbohydrate content used for many purposes. The food forces the body to burn fat instead of carbohydrates.

The Keto diet is a popular low weight loss program in carbohydrates. In helping you to burn fat, ketosis can make you feel less hungry; it also helps you keep your muscle. For healthy people who do not have diabetes and are not pregnant, the Keto diet is usually created after 3 or 4 days to eat less than 50 grams of carbohydrates a day. This is about three slices of bread, a cup of fruit yogurt with low fat or two small bananas. You can start Keto Diet as well as fasting. A high-fat and protein diet, but very low in carbohydrates, is called ketogenic or “keto” diet.

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Reasons why one should live a keto lifestyle

There are many reasons one should live a keto lifestyle, here are the top 5 reasons you should live a keto lifestyle

1. Keto helps fight inflammation

The ketogenic diet reduces inflammation by recommending to eat a ratio of a fat rate of 70-80%, 15-20% protein, and carbohydrates of 5-10%. Many carbohydrates that we eat regularly are excessively elaborate and have a reduced nutritional profile.

It is essential to keep in mind that even healthy carbohydrates found in organic shapes, such as oatmeal, wild rice, quinoa, sweet potatoes, apples, bananas, and more make our fluid in our body excess. In general, people in a Keto diet eliminate high foods from their diet to get control over the inflammation present in their bodies. Anti-inflammatory diets recommend eating foods with high antioxidant content to combat oxidative stress in our bodies that makes us fat, tired, and sick. These diets recommend avoiding sugar and other processed foods that our bodies have not been made to absorb.

Types of inflammation

Inflammation is classified into two primary types:

  • Acute inflammation
  • Chronic inflammation

Acute inflammation often happens for a short duration (but often severe). It is usually resolved in two weeks or less. Symptoms appear quickly. This type restores your body to your state before injury or illness.

Chronic inflammation is in the form of generally less severe inflammation, Which Lasts more than six weeks typically. It can happen even when there are no wounds, and it does not always end when the disease or lesion is taken care of.

Severe inflammation has been connected to autoimmune disorders and even extended stress.

Effect of inflammation

When inflammation occurs, the chemicals of white blood cells are released into the affected blood or tissues to protect the body from foreign substances. This chemical version increases blood flow to the area of injuries or infections and can cause redness and heat. Some of the chemicals cause a loss of liquid in tissues, resulting in swelling. This protection process can stimulate nerves and cause pain. The rise in the number of cells and inflammatory substances within the articulation causes irritation, swelling of the coating of the joint, and, in the end, with the cartilage (pillows at the end of the bones).

2. It helps in reducing chronic disease.

A chronic condition is a condition of health or human disease, which is persistent and prolong its effects or a virus that comes over time. The chronic term is often applied when the course of the illness lasts more than three months.

The list below includes these chronic conditions and diseases:

  • 1. Cancer
  • 2. Cardiovascular disease, heart failure, and ischemic heart disease.
  • 3. Chronic respiratory diseases, such as asthma and chronic obstructive pulmonary disease (COPD)
  • 4. Diabetes Mellitus

People who have diabetes do experience impressive reductions in blood sugar levels in a ketogenic diet. This is true for type 1 diabetes and type 2.

Dozens of controlled studies show that a deficient carbohydrate diet helps control blood sugar and can also provide other health benefit studies. Ketogenic diets can reduce the progression of different types of diseases.

3. A Keto Lifestyle helps improve weight loss

Keto helps in losing bodyweight

Effect of being overweight: be overweight or obese can have a severe health impact. Bring further fat assemblies to the severe consequences of health, such as cardiovascular disease (mainly heart disease and blows), type 2 diabetes, musculoskeletal disorders such as osteoarthritis, and some of these conditions cause death and disabilities.

How keto helps you lose weight

The state of the ketogenic diet for weight loss is that if without glucose in the body, which is one of the primary sources of energy for all body cells and is obtained by eating carbohydrate foods, the body can function correctly. The brain requires more glucose in constant supply, approximately 120 grams a day since it can not memorize glucose. During fasting, or when you eat very little carbohydrates, the body first strip of glucose stored by the liver and temporarily reduces the muscle to release glucose. If this continues for 3 to 4 days, and the stored glucose is entirely exhausted, the blood levels of a hormone called insulin decrease, and the body begins to use fat as a primary fuel. The liver produces fat ketone bodies, which can be used in the absence of glucose.

Keto food:

There are many types or categories of ketogenic diets, but all prohibit foods rich in carbohydrates. Some of these foods may be obvious: refined starches and whole grains such as bread, cereal, pasta, rice and cookies, potatoes, corn, and other vegetables with starch and fruit juices. Some who may not be so obvious are beans, legumes, and most fruits.

Most of the ketogenic plans allow rich foods, such as fatty cuts of meat, processed meats, butter, butter, and non-saturated fat sources, such as nuts, seeds, avocados, vegetable oils Depending on their source of information. However, keto foods can vary and even conflict. To get your 7 Day Keto Meal Plan Click here.

4. Keto improves fat burning

A ketogenic diet is a diet high in fat, moderate in protein and low in carbohydrates. It works primarily by reducing insulin levels, producing ketones, and increasing fat burning. There is definite proof that keto diets are very effective in burning fat. They can help you burn fat, preserve muscle mass, and improve many disease markers.

Many studies have made a comparison between the recommended low-fat diet with a ketogenic fat-burning diet. The results often show that the keto diet is superior, even when total calorie intake is combined. In one study, people on a ketogenic diet burn more fat than those on a low-calorie, low-fat diet.

Fatting effect: Your body needs healthy fats for energy and other functions. But too saturated fats can cause cholesterol to accumulate in their arteries (blood vessels). Saturated fats raise their LDL cholesterol (bad). High LDL cholesterol increases the risk of heart disease and stroke.

5. Does a Keto Lifestyle balance hormones for better sex and fertility?

We have learned that men at age 40 or more have increased their chances of erectile dysfunction, which is another murder statement. Lucky for you, a diet (healthy) of fat, moderate and low in carbohydrates, can help you face all these problems at the same time. You can improve the natural balance of your hormone, lose weight, and increase your sexual desire. This will surely increase your confidence inside and outside the bedroom. Apart from your dietary fat consumption and weight loss efforts, there are other reasons why your libido may be lower than active.

You agree that Keto’s diet has a reputation for being more than a weight loss diet. Studies suggested that Keto’s diet has anti-inflammatory and anti-aging effects. The diet can also help relieve headaches. The list does not end here because people have declared that Keto’s diet helped them conceive. Yes, you read well. Since it is overweight or obesity, it can reduce the chances of getting pregnant or pregnant (excess weight is associated with an increased risk of miscarriage), overweight women who want to have a child can use the Keto diet.

However, The Keto diet can help you and your partner in different ways to get pregnant.


Keto is actually helpful and beneficial in many ways. It helps you live a life free of stress and fights many-body deficiencies. Few things are established in the science of nutrition, such as the immense health benefits of diets low in carbohydrates and Keto. These diets can improve cholesterol, blood pressure, and blood sugar and reduce appetite, increase weight loss, and lower triglycerides.

For More Keto Recipes Visit:

Keto Bell Pepper Crustless Quiche
3 Recipes for Keto Bread
5 Top Keto Chicken Recipes

Bell Pepper Crustless Quiche

crustless quiche

Who doesn’t love a good quiche right?!? My hand is raised! If you are eating keto, crustless quiche is the way to be!

Jump to Recipe

I recently came up with this beauty and was so pleased just had to share!

HINT ALERT: A key item I have started using to make my quiches is this! The dimensions are perfect and it’s perfect quality. My quiche comes out perfectly every time.

Why To Love A Good Quiche:

-Love a good quiche because it just feels like a new spin on an old ingredient. Obviously eggs can get boring. Who knew right? But, yes, they can.

-Love making quiche because you can add whatever ingredients you want and just bake it. You don’t need the skills to flip an omelet (the other fun way to add ingredients to eggs). I’m all about simple yet tasty!

So without further adue….

bell pepper quiche

Keto Bell Pepper Crustless Quiche

Prep Time 10 mins
Cook Time 35 mins
Course Main Course
Cuisine American


  • 9×9 glass dish


  • 6 Eggs
  • 3/4 cup Heavy whipping cream
  • 1/2 cup shredded mozzerella cheese
  • 1/2 stick butter
  • 1/2 Chopped green peper
  • 1/2 chopped red pepper
  • 1/2 chopped orange pepper


  • Chop all bell peppers
  • Crack all eggs in large mixing dish
  • Add heavy whipping cream to eggs and whisk
  • Melt butter and add to egg mixture
  • Mix shredded cheese to egg mixture
  • Spray nonstick spray over 9×9 glass baking dish
  • Sprinkle all chopped bell pepper to a thin layer in 9X9 glass baking dish
  • Pour eggs over bell peppers in baking dish
  • Bake at 375 degrees for 35 minutes or until egg is cooked through
Keyword crustless, eggs, keto, keto quiche, low carb, quiche

For other great recipes be sure to checkout my youtube channel: Heatherish

Other related posts:
3 Recipes for Keto Bread
5 Top Keto Chicken Recipes
Keto Philly Cheesesteak Recipe

How to Make $50 A Day With Just A Few Clicks

make money with a few clicks

What if I told you a few quick clicks could bring you $50 a day? At least…

Not Another Quick Money Scheme

  • No…this is not another make money (but not really) scheme like taking quizzes online.
  • Yes…this requires a few clicks (and then some typing) but actually results in making money!
  • No…you don’t need experience to get started.
  • No…you don’t need tons of hours to do this.
  • No….you don’t need money to start!

If any of that interests you, then keep reading! I’m going to give you the low down!

Where Do I Make This Money and How?

  • The place to make this money is on a very reputable site. You might have even heard of it before: Fiverr
  • A lot of freelance writers offer jobs (called “Gigs” on the website) on here.
  • Many people and companies need blog posts, ebooks, webpages and are looking to hire freelance writers…enter you here.

But we are going to get even easier and more specific than just being available on Fiverr so keep reading.

You will be offering the super simple service of “Social Sharing”.

A Social Share Gig is sharing a client’s link/article/post on social media platforms.

Told ya…..easy peasy

Now let me help you get started.

Do you need experience/ or What You Need To Get Started

  • Lay down the foundation.
  • Give examples and share your experience.
  • Use emotions to keep the reader engaged.

Best Tips to Get started on Fiverr

Here is the meat of your post. You’ll break down the problem into a list of easy to accomplish steps to help your reader.

1: Set up an account on Fiverr

Click the image below to set up your account, then come back here to continue. It’s simple and free.

2: Create Gig

  • After you create your account, click “Gig” on the top menu.
  • Then click “Create New Gig”
  • The page is self-explanatory but if you need help, look up other “social share” gigs. Don’t copy, but you can sort of model your’s like others.
fiverr social share example

3: Create 3-5 Social Media Niche Accounts

  • Create 5 niche pages on each platform: Viral, Fitness, Tech, Money, Funny
  • Create an account on Facebook, Twitter, Pinterest
  • Make 5 Pages for the niches on each social media platform
  • 5 X Facebook Pages: Pages are quick and easy to create
  • 5 X Twitter pages: Set up 5 different emails to set up new accounts
  • 5 X Pinterest pages: Set up 5 different emails to set up new accounts
  • Key Advice: You Can still sell this gig even if you only have 5 followers on these new accounts. Anyone can do this. What counts are the shares.

4: Share On Your New Accounts

  • Find related posts and articles online for each niche and share 5-10 posts on each account for each niche
  • This makes your pages desirable for this gig

5: Make Money

  • Once you have your gig listed, you just need to promote it and accept the new orders!

If you are interested in more ways to make money working from home, check this out! I give you the low down on how to make big bucks time after time all from your own living room!!

The Last Thing You Need to Know About Making Money on Fiverr

  • There you have it! A super simple way to make extra cash every day!
  • It literally takes a few clicks and not much time especially considering the return.
  • I run a few successful work from home businesses. If you are interested in making even bigger bucks, check out my guide here.