to transforming your health. Together, we’ll cut through the fluff and focus on what truly works for your body and lifestyle. Let’s start this real, raw journey to better health!
“Let food be thy medicine, and medicine be thy food.” Hippocrates
Hi friends, my name is Jared Garrison a/k/a “Coach Keto”. I appreciate you stopping by to give my website a look. I hope my content will be a blessing to you. It is my hope you may tell and share with others who are having health issues such as Type 2 diabetes, high blood pressure, sleep apnea, obesity and other chronic illnesses.
I would like to share a little about myself so you can get a better understanding why I do what I do. While living in the projects in Montgomery, Alabama as a child, I loved exercising and being fit. I didn’t have equipment such as barbells and dumbbells. I would go to the pantry and select the heaviest canned goods to do bicep curls and other upper body exercises. Then I’d go upstairs to my bedroom where I’d do countless sit-ups and push-ups.
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At Coach Keto, our mission is to help individuals reclaim their health and break free from chronic illnesses like Type 2 diabetes, high blood pressure, obesity, and sleep apnea. We believe that sustainable nutrition, simple fitness routines, and a supportive mindset are the keys to long-term health transformation.
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1/2 lb Italian sausage
4-5 slices bacon
1/2 cup pizza sauce
1/2 cup pepperoni slices
1/2 cup sliced mushrooms
1/4 cup black olives, sliced
1/2 bell pepper, diced
1 tsp Italian seasoning
1 cup shredded mozzarella cheese
Preheat Oven: Preheat your oven to 400°F (200°C).
Cook Sausage: In a skillet over medium heat, brown the Italian sausage until cooked through. Drain any excess fat and set aside.
Cook Bacon: In the same skillet, cook the bacon until crispy. Drain and crumble into pieces.
Assemble Ingredients: In a baking dish, spread the pizza sauce evenly on the bottom. Layer with cooked bacon, pepperoni, browned sausage, mushrooms, black olives, and diced bell pepper. Sprinkle with Italian seasoning.
Add Cheese and Bake: Top with shredded mozzarella cheese and bake for 10-15 minutes, or until the cheese is melted and bubbly.
Serve: Enjoy your Pizza in a Bowl warm, garnished with additional Italian seasoning or fresh basil if desired!
2 white fish fillets (tilapia or cod)
1 cup Panko breadcrumbs
1/2 cup all-purpose flour
1 egg, beaten
Salt and pepper
Oil for frying (or spray for baking)
1 cup shrimp, peeled and deveined
1/2 cup smoked sausage or chorizo, sliced
1 medium zucchini, diced
1 bell pepper, diced
1 small onion, diced
2 cloves garlic, minced
Fresh parsley or cilantro, chopped (for garnish)
Salt and pepper
1-2 tbsp olive oil
Lemon wedges
Season the fish fillets with salt and pepper. Set up a breading station with flour, beaten egg, and breadcrumbs. Coat each fillet in flour, dip in egg, and then coat with breadcrumbs. Heat oil in a skillet over medium-high heat and fry the fish for 3-4 minutes on each side until golden brown. Alternatively, bake at 400°F (200°C) for 15-20 minutes until crispy.
In another skillet, heat olive oil over medium heat. Sauté garlic and onion for 2-3 minutes until translucent. Add the sliced sausage/chorizo, shrimp, zucchini, and bell pepper, seasoning with salt and pepper. Cook until the shrimp is pink and the vegetables are tender, about 5-7 minutes.
Plate the crispy fish with the shrimp and veggie sauté, and serve with lemon wedges on the side. Enjoy your meal!
1 Cup Almond Flour
¼ Cup Coconut Flour
2 Tbsp Granulated Erythritol
2 Tbsp Coconut Oil melted
3 Large Eggs
¾ Cup Almond Milk
1 Tsp Vanilla Extract
1 Tsp Baking Powder
⅛ Tsp Salt
Sugar-free Keto Syrup (optional)
In a mixing bowl, whisk together the eggs, vanilla,
and milk until light and fluffy.
Add in the dry ingredients and stir until a thick
batter forms
Then, add in the melted coconut oil and continue
mixing until incorporated
Prepare a frying pan with non-stick cooking spray
over low heat. Drop two tablespoons of batter into
the pan and spread into a circle.
Cook for 3-4 minutes, flip and cook the other side
until golden brown. *These will take longer to cook
than normal pancakes
Serve as is or with sugar-free keto syrup
Makes 12 pancakes
1. Ib. boneless skinless chicken thighs
1 (1 gt.) container chicken broth
1 (14.5 oz.) can diced tomatoes
2 peppers, chopped
1 medium onion, finely chopped
2. Tbs. chill powder
2 cloves garlic, minced
2 tsp. ground cumin
In 5- to 7-qt. slow cooker, combine all
ingredients. Cover; cook on low unil
chicken is cooked through, 7-8 hrs. Remove
chicken; shred and retum to soup. Season
with salt and pepper. If desired, serve
copped with cheese, avocado and cilantio.
Servings: 8. Active time: 20 min. Total time: 8 hrs.
Calories: 157 Protein: 20g Fat: 6g (1g sat.) Chol.: 50mg
Carbs.: 7a Sodium: 454mg Fiber: 20 Sugar: 3g
