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  • Keto
    • Recipes
      • Truffled Deviled Eggs (Keto Approved)
      • Chocolate Peanut Butter Keto-Bombs
      • Keto Chocolate Avocado Mousse
      • Killer Keto Bone Marrow
      • I Can’t Believe it’s Keto!— Wild Mushroom and White Truffle Pizza
      • Keto Peanut Butter Cheesecake Bites
      • Keto Chocolate Pecan Pie Muffins
    • What is the Ketogenic Diet?
    • Benefits and Side Effects of the Ketogenic Diet
    • How to Effectively Implement the Ketogenic Diet
    • The #1 Reason You’re Going About Keto ALL Wrong
    • Keto + Alcohol: Do They Mix?
    • Intermittent Fasting— Keto’s Best Kept Secret
    • Cholesterol: Why You Should Eat It
  • by Katie Bobka, Certified Health Coach
  • Posted on August 11, 2018

Keto Chocolate Pecan Pie Muffins

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  • by Katie Bobka, Certified Health Coach
  • Posted on July 29, 2018

Cholesterol: Why You Should Eat It

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  • by Katie Bobka, Certified Health Coach
  • Posted on July 7, 2018July 7, 2018

My vulnerability manifesto

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  • by Katie Bobka, Certified Health Coach
  • Posted on June 25, 2018July 28, 2018

Keto Peanut Butter Cheesecake Bites

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  • by Katie Bobka, Certified Health Coach
  • Posted on June 18, 2018July 28, 2018

The #1 Reason You’re Going About Keto ALL Wrong

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  • by Katie Bobka, Certified Health Coach
  • Posted on June 12, 2018July 28, 2018

I Can’t Believe it’s Keto!— Wild Mushroom and White Truffle Pizza

Read More
  • by Katie Bobka, Certified Health Coach
  • Posted on June 4, 2018July 28, 2018

Intermittent Fasting— Keto’s Best Kept Secret

Read More
  • by Katie Bobka, Certified Health Coach
  • Posted on May 24, 2018July 28, 2018

Killer Keto Bone Marrow

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  • by Katie Bobka, Certified Health Coach
  • Posted on May 7, 2018July 28, 2018

Keto + Alcohol: Do They Mix?

Read More
  • by Katie Bobka, Certified Health Coach
  • Posted on April 24, 2018July 28, 2018

How to Effectively Implement the Ketogenic Diet

Read More

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Muse + Me is fueled by Health Coach Katie Bobka. Katie works with women in an effort to help them lose weight and gain confidence by breaking up with sugar.

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Welp. Here I go again...✨🤸‍♂️✨ After receiving tremendous inquiry, listening to the testimonials of former clients, doing the research, and personally experiencing the benefits of living the ketogenic life, I’m giving the people what they want and creating a step-by-step digital course on mastering the ketogenic diet. The fully-automated online course is due to roll out January 1st, 2019. Early registrants (from now until January) will receive a 50% discount. Contact me for the deets on early registration! ✨🤷‍♀️#canthelpmyself CAUTION‼️This is only true if you’re implementing the ketogenic diet for weight loss. If you find yourself struggling to “get your fats in” and have excess weight to donate, I suggest shifting your focus from fat, to protein and carb counts. If you’re diligent with eating the right amount of protein and carbohydrates, your body will be prompted into ketosis and feast on fat stores. Once you’re at optimal weight, it’s time to re-evaluate your macros and be sure your body is receiving adequate fat-fuel. Starting my Sunday off right — with bulletproof coffee and a chocolate pecan pie muffin! Oh heeeey! 🙋‍♀️ If you’re accustomed to starting your morning off with something sweet and struggling to make it keto-friendly — this is the recipe for you! Access the recipe by clicking on the link in the bio and heading to “Browse my Blog.” 💕 When working with clients, I often advise them not to stress about working out in the initial phase of our coaching sessions. Why? For one thing, much of our desired outcome for a flat tummy and reduced cellulite comes from the kitchen. So if we can begin implementing healthier eating habits, the body will respond favorably. Also, as we all know, working out stimulates our appetite. And if the diet isn’t clean, the post-workout binge-fest could actually undo all our hard work and lead to discouragement. My advice is to start by cleaning up the diet. Once you’ve shed some weight, and got some solid wins under your belt working out will be easier to implement and certainly easier to stick to. 💪 Cholesterol- Why You Should Eat it Let’s have a closer look at this alleged “bad cholesterol.” Truth be told, LDL is not a cholesterol molecule at all, good or bad. LDL stands for low-density lipoprotein. LDL is actually a carrier protein, and the fundamental role of LDL is to capture life-supporting cholesterol and transport it to the neuron, where it performs critically important brain functions. So why the bad rap? The problem isn’t the functioning LDL, the problem is when LDL becomes oxidized. When this happens, the LDL becomes so damaged that it’s no longer able to deliver cholesterol to the brain. Can you guess what causes LDL to oxidize? Find out more by clicking on the link in the bio and heading to “Browse my Blog.” 😬 When I first began my yoga practice I HATED it. Honestly, I was the worrrrst— resistant, inflexible, and impatient. 🤦‍♀️ The only thing I had going for me was my persistence. I was convinced yoga was the answer to mind/body transformation— so I continued to show up and torment my instructors. I don't remember when exactly my practice became my own, but I do recall it took a LONG ASS time! Currently I find myself in a similar predicament with my meditation practice. I'm not in love with it— no where near. It feels forced, scattered and unnatural. But yet, I'm convinced it holds SO many keys. So I continue to show up—welllll, sometimes. 🤷‍♀️ So yesterday I'm lounging by the pool with my sister, spilling beans about my shitty, inconsistent practice, when suddenly she gets all amped up and confesses she's been suffering the same game. That's when she dropped this little nugget on my dome-piece, “we need to stop trying and start training." Absolutely! 🙋‍♀️ This whole trying thing has been a joke. Hardly trying, more like it. So we made a pact— to enlist the Seinfeld Strategy. The Seinfeld Strategy involves an OG calendar and a red (or in my case, a pink) pen. Everyday (for the next 365 days) we're required to put in 5 minutes of mind power— be it meditation or visualization. Once we've practiced 5 minutes of mindfullness, we're to mark a big red x in our calendar. The whole idea (beyond our accountability to one another) is to promote that dopamine drip with a sense of accomplishment. Something about the feeling of checking off a list, or crossing off an accomplishment makes us feel good, right? It gives us a little drip of dopamine. And after a while we become addicted to that little red x. So here we go @jenbobkat — day 1 of the mind power process. I can't wait to see what we accomplish in 365 days! 🤸‍♂️✨

EAT EMPOWERED. LIVE EMPOWERED.
Dedicated to the worldly proliferation of empowered eating.

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