every accomplishment starts with a decision to try
Welcome! My name is Kevin Benko. I am thrilled to have you visiting my blog! I am based out of Rock Hill, South Carolina and I enjoy living a life full of health & happiness! I enjoy all things outdoors as well as photography! How I got started. Throughout middle & high school I was always the […]
Monday Bulletproof Coffee 1 egg cooked in ghee 2 pieces cooked bacon Quick Avocado Salad 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil 1 Chicken Avocado Burger wrapped in a lettuce leaf Shredded Brussels Sprouts Tuesday Bulletproof Coffee 1 egg cooked in ghee 2 pieces cooked bacon 2 celery […]
Eat This FATS: Saturated Fats like coconut oil, MCT oil, butter, ghee, grass-fed butter, lard Monounsaturated Fats like extra-virgin olive oil, avocado oil, macadamia nut oil Avocado oil mayonnaise Protein: Pasteurized eggs Grass-fed fatty cuts of beef like ribeye steaks and 85/15 or 80/20 ground beef Uncured center-cut bacon Wild caught fatty fish and […]
Grilled chicken is used quite often in my household, mostly because its easy and quick to throw on the grill or in the oven. I ALWAYS crave mexican food while on the keto diet so my mom and I recently made this mexican inspired grilled chicken and vegetables and now I am bringing this […]
As we all know, the ketogenic diet can sometimes feel restricting and unsatisfying when it comes to being able to have quality sweets (aka… that candy bar you almost broke your diet for in the grocery store check out line). But, your journey does not have to end in that grocery store check out line […]
While pursuing a ketogenic diet many people often feel deprived, unsatisfied, and sometimes just tired of the same old meals. Well, almond flour has absolutely saved my life when it comes to spicing things up in the kitchen. I can practically make anything that I am craving! From cakes, breads, chicken tenders, cookies, and even […]
The Ketogenic Diet has proven time and time again to be one of the best diets for weight loss. It can also be very beneficial in reducing the risk of cancer, focusing the brain (increased memory, clarity, and seizure control). This diet has also been proven to reduce the chance of migraines, as well as controlling diabetes. With […]
Attention to all chocolate lovers! This double chocolate mug cake is out of this world, and the crazy thing is that it is so very easy to make! I actually made mine entirely in the microwave. You all must give this one a try! Ingredients: 1 tbsp Butter 2 tsp Almond Flour 1/2 tsp Coconut […]
Black coffee is always going to be a winner when sticking to a keto diet, but we all know that sometimes its just hard to stomach, so I have put together a list of a couple drinks that I order on a regular basis at Starbucks. A couple things to remember when ordering any drink […]
One reason that people shy away from the keto diet is because they just cannot seem to give up their bread! Well, I have the solution for you all. This super easy keto bread is made entirely in the microwave! It is just a simple bread that you can make a sandwich with, use […]
Macadamia Nuts are by far one of the best keto snacks that you can have due to the fact that they are very high fat and one of the lowest net-carb nut that you can find! The macadamia nut has about 24 grams of fat, 2 grams of protein, and only about 2 net carbs […]