Episode 22! Listener Questions!

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Exogenous Ketones

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Questions? Would love to hear from you!

Source: Episode 22! Listener Questions!


So Liz Starts a YouTube Channel…

Because life is better (and funnier too) in living color!

What are some topics/ideas that you would like me to cover? Reach out at liz4fitness@gmail.com



Looking foward to this new adventure!


Liz Jackson

Pumpkin Chocolate Chip Cookies! Cleaning up my OWN original!

I ran across something so fun the other day; my old OLD blog!…. I am talking 2011 old; which I think is quite old in “blog years” and makes me realize how long I have actually been at this stuff!

It also made me realize that my opinions and thoughts are forever evolving. Things I thought were ok back then, I don’t go for now and things I didn’t think were ok back then I am ok with now. As I grow and educate myself (a lot of times through trial and error…) I have adapted my thoughts, my line of thinking as a whole AND put those things into practice in working with others and in my own family.

I want you to know that I truly do try my best to bring you what I feel is “best health” oriented, not only for you but for my own family. I won’t try to sell you, I just want to help you. The blog is just one outlet that I try to do that through.

That being said, check out this weeks Clean Sweep! This happens to be one of my own recipes that I further revamped to continue to make it as healthy as possible, a little treat with no trick!

Check out the OLD CLEAN version:

  • 1 1/2 cup oat flour ( you can grind your own in a coffee grinder from old fashioned oatmeal)
  • 1 scoop protein powder (I used half French Vanilla Creme Optimum Nutrition Whey and half Pea Protein)
  • 1/8 cup whole wheat flour, (most likely can be omitted or increase the oat flour to 1 3/4 cup)
  • 4 oz. unsweetened applesauce
  • 1 omega-3 egg
  • 2 egg whites
  • 1/2 cup 100% pure pumpkin
  • 1/8 cup brown sugar
  • scant 1/2 cup Stevia for Baking
  • 1 tsp. Vanilla
  • 1/2 tsp. baking powder
  • 2 servings dark chocolate chip morsels, chopped
  • 1/2 tsp sea salt
  1. Preheat oven to 375 and spray a baking sheet with olive oil cooking spray
  2. beat applesauce, egg and egg whites, vanilla and brown sugar together until brown sugar is dissolved. Add ½ cup pumpkin and mix until incorporated
  3. mix oat flour, protein powder, whole wheat flour (if you use), stevia, baking powder and salt together
  4. mix the wet into the dry until thoroughly combined
  5. add the chopped up chocolate chips and mix
  6. Drop by large spoonfuls onto your sprayed baking sheet
  7. Bake at 375 for 10 minutes or until firm but not hard to the touch

Calories: 60

Carbs : 8g

Fat: 1g

Protein: 3g

Sugar: 3g

Not too shabby the first time around!

Buuuuuut…. what if I can do better!?


Let’s check and find out:

the NEW Clean Sweep Recipe
(serves 23 cookies)

  • 1 1/2 cup oat flour
  • 1 scoop Nutrabio Muscle Matrix Vanilla protein powder
  • 30g measured almond meal
  • 4 oz. nonfat plain greek yogurt
  • 1 omega-3 egg
  • 2 egg whites
  • 1/2 cup 100% pure pumpkin
  • 1/8 cup stevia
  • 2 syringes liquid Stevia (vitacost.com brand)
  • 1 tsp. Vanilla
  • 1/2 tsp. baking powder
  • 2 servings dark chocolate chip morsels, chopped
  • 1/2 tsp sea salt
  • OPTIONAL: finishing salt (used after baking)
  1. Mix the greek yogurt, pumpkin, vanilla, liquid stevia and egg/egg whites together in a large bowl.
  2. Mix the dry ingredients together (except the chocolate chips) in a small bowl
  3.  Mix the dry in to the wet until well incorporated, then mix in the chocolate chips
  4. Place by large spoonful’s on a sprayed baking sheet
  5. Bake for 10 minutes at 350 degrees (or until desired doneness-do not overbake!)
  6. Sprinkle with finishing salt if desired

Nutrition Facts:


Looks like a squeezed an extra 10 calories and a couple grams of sugar out of the original recipe!

Here’s to a Treat without the Trick!

Liz Jackson

Clean Sweep Throwback Thursday!-Slow Cooker Chicken and “Rice” Casserole

I am republishing this post as a clean sweep this week because that is what I did with this recipe from my Aunt’s.

Tis the Season for Slow cooker cooking!
Enjoy the throwback!

Gray and I went to visit my Aunt a few weeks back and she had this awesome chicken and rice dish that had been given to her. It was extremely simple but so very good I had to try and “clean it up” and make my own version.

The original recipe had white rice, cream of something soup, celery, carrots and chicken (I am not sure what else but these were for sure present). I knew I could do something similar and this is what I came up with!

Slow cooker chicken and “rice” casserole

1 pound chicken breast, cut into cubes
1 head of cauliflower, processed down into rice (just wash it off, cut it into florets and throw in the blender…)
½ bag baby carrots, sliced
½ bag regular frozen green beans
1 batch of homemade cream of chicken soup (use this recipe found here:  http://www.melskitchencafe.com/homemade-condensed-cream-of-chicken-soup-and-how-to-sub-in-recipes/     )-use Unsweetened CASHEW milk  or unsweetened almond milk, but Cashew is thicker…

1. Put cauliflower rice in a covered microwavable dish and microwave for about 6 minutes, squeeze out water from the cooked cauliflower. (I use a clean dish towel)

  1. Mix the cauliflower and veggies together in the crockpot and then pour ¾ of the soup mixture over them, mixing to combine.


  1. take the cut up chicken and coat it with remaining cream of chicken and place on top of the veggie mix in the slow cooker.
  2. cook for at least 5- 6 hours on low (or until you are ready to eat!)

I wish I could show you the final product…. But, we kinda ate it all before I could :D-sorry!

This would serve 5 or 6 I think.

Enjoy a classic comfort food casserole without the guilt, it’s “Southern-Light”!

To Your Best Health,

Liz Jackson

Smart Mommy, SmartER Kids

Ever heard of Dave Ramsey?

Most of us have.

The down to Earth, no BS Biblically based financial leader has made waves with his FPU (Financial Peace University) classes for several years and he draws massive crowds at different events around the country; hosting top speakers (or as he calls them “Ramsey personalities”) and himself coaching those in attendance on nearly every arena of life.

Zach and I took FPU 3 years ago and got the “Dave Ramsey Bug”.

I am so thankful that we did…. But I must admit we had fallen a little off the wagon in the last last year or so.

I happened to stumble upon the Podcast of Dave’s radio show. That snapped me back to attention and repositioned my wandering focus. I started listening almost constantly; re-energizing my desire to live by his principles and I even went further expanding out to Chris Brown’s True Stewardship and then even FURTHER to the EntreLeadership Project podcast; all of which branch from Dave Ramsey.

If I need to laugh I stick to Dave’s show, he is hilarious! But sometimes I want a little more depth into life past finances and that is where Chris Brown’s show comes in. Either way I listen to both nearly daily.

This leads me to today’s topic!

I have been struggling with HOW to start teaching Gray about money and the value of money, working for money, the value of a dollar and the value of EARNING a dollar.dollar

I don’t want to raise a child that feels he is entitled to an allowance just for breathing and I don’t want to give him a complex of money worries either. I want him to understand the importance of money without worshiping it;  what a hard balance to keep!


At our local library I came across the book “Smart Money, Smart Kids” co-written by Dave and his daughter, Rachel Cruze and found my oyster! Utilizing the tools given to me in this book Gray and I are successfully navigating the lessons on money-the value of Giving, Spending and Saving PLUS the value of working for his own ability to do those things.


Dave’s approach to money is truly very simple (too simple for some) and based on common sense thinking (which is, again, sometimes labeled too KISS for some); but I like it. I like the simplicity, especially since I am not a finance major and I like the moral principles he sticks to. The morals of what he teaches are just, if not more, important than the lessons themselves.

In FPU classes you are encouraged to use what is called the Envelope System and in this book it gives you the same basic idea for your kids but it is simplified into three categories: Spend, Save and Give.

As instructed in the book I let Gray decorate his envelopes and explained what we would be doing with each one. We then agreed TOGETHER “chores” that he would do on “commission”. I pay him 50 cents for each task he completes in a day. I was surprised how excited and happy he was to get started.


We marked out his duties on a white board and I marked “PAYDAY” on Friday. Gray is always excited for “payday” now!

The first week was interesting to say the least and Gray only earned $3.00.

After splitting it between his three envelopes I explained that he could take his spend envelope and spend the money on whatever he wanted. He looked in his envelope and said “I don’t want to. I didn’t earn very much money to spend.”

I was impressed that he already understood that $1.00 wasn’t very much for spending (at least not in this world!).

But it gave me an opportunity to explain that it is important to save and give and that is why we split what we earn.

It also gave me the chance to engage him in conversation about what he could do to make more money. He replied “do more of my work”. I was very happy that he figured it out so quickly and the next week he earned $6.00.  That’s doubling his weekly income! He was proud of himself and so was I.

After splitting his money between his envelopes I could tell he was more proud of himself for earning more and more excited when he got to take his “give” envelope to church to give an offering all his own and then his “spend” envelope to school to use at the book fair on whatever he chose!


I am waiting until we get a little more money in the “save” envelope and then we will go open him a savings account at the bank. … I can’t wait to explain to him the concept of saving for a car with the “Mom and Dad match” program. …It might be a good Idea that I start saving now, that kid is smart!

If you want an easy and spiritually sound way to help teach your kids about money at ANY age I highly suggest you check this book out.

I truly feel it has given me the tools I need  to work with Gray on these lessons for the rest of his childhood and into adolescence.

You can also go online to www.daveramsey.com and get ahold of so much FREE information for yourself too!

To Smarter Kids,


Liz Jackson