The Value of Being Selfish

If I have learned nothing over the past year, and particularly in the last 6 months, it is the value of defining your own identity and crafting your own life. Having a partner is a wonderful thing, but you must have your own identity independent of them. A partner does not complete you, a partner enhances, complements and enriches your life.

Many people are too willing to give up who they are for the sake of a relationship. When they lose their sense of adventure and joy in life, they wonder what happened. Their partner wonders what happened to the amazing person they fell in love with. Do not fall into this trap. Embrace and love yourself.


Smoked Beef Ribs Recipe and Video | Hey Grill, Hey

I adore BBQ and eating it is one of the joys of following the keto way of life! When I run across these recipes from Hey Grill, Hey, I just have to share! With a little common sense and adapting, most recipes are ideal for keto. Just remember to be cautious about sugar. Enjoy!

Smoked Beef Plate Ribs

Prep Time 10 mins
Cook Time 8 hrs
Total Time 8 hrs 10 mins
Course: Main Dish
Cuisine: Barbecue

Servings: 4 people

  • 1 4-bone section beef chuck ribs about 4-5 pounds)
  • 2 Tablespoons Dijon mustard with horseradish
Simple Beef Rub
  • 2 Tablespoons coarse Kosher salt
  • 2 Tablespoons coarse black pepper
  • 2 Tablespoons garlic powder
Rib spritz
  • 1 cup white vinegar
  • 1/4 cup hot sauce
  1. Preheat your smoker to 250 degrees F for indirect cooking. Set up the GrillEye to monitor your smoker temp and clip the probe onto your grill grates. Use a hardwood, like oak or hickory, to generate the best smoke for these ribs.
  2. Slather your ribs with the Dijon mustard. In a small bowl, combine the salt, pepper, and garlic powder. Season the ribs liberally, on all sides with the rub mixture. It’s OK if you don’t use it all, just make sure the entire surface area of the meat is covered.
  3. Place your ribs on the smoker and insert the GrillEye thermometer probe in the thickest part of the meat (without touching the bone). Program your thermometer alert to sound at 203 degrees F. Close the lid, and smoke the ribs for 3 hours.
  4. In a food safe spray bottle, shake together the vinegar and hot sauce. After the initial 3 hour smoke, begin spritzing your ribs every 45 minutes to an hour. Continue smoking the ribs until the GrillEye alerts you that the ribs have reached an internal temperature of 203 degrees F. This process typically takes between 8-10 hours, but every rack is a little different.
  5. Remove the ribs from the smoker, wrap in foil, butcher paper, or unwaxed parchment paper and let rest in an insulated cooler for at least an hour before slicing and serving.

Bacon Wrapped Bratwursts with Beer Cheese Sauce | Hey Grill, Hey

This is a perfect example of something that can easily be converted to a keto-friendly meal! Just eat the bratwurst with a slice of cheddar cheese instead of the dipping cheese, and omit the bun!

Prep Time 15 mins
Cook Time 20 mins

Total Time 35 mins

Crispy bacon wrapped bratwursts are smothered in a rich beer cheese sauce.

Course: Main Dish
Cuisine: Party Food
Servings: 6 people
Author: Susie Bulloch

6 bratwursts
12 slices bacon

Beer Cheese Sauce
(To make a keto friendly version of this, I would omit the flour. Alternatively, you could experiment with coconut, almond or some other flour substitute. Personally, I would just use a slice of cheddar cheese).

3 Tablespoons salted butter
3 Tablespoons all-purpose flour (experiment with flour substitutes, if you want to make the sauce.)
3/4 cup whole milk
3/4 cup beer (preferably an ale)
1 teaspoon dijon mustard
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon cayenne pepper (less if you want the sauce to be mild)
3 cups extra sharp cheddar cheese


  • Preheat your grill to 400-450 degrees F for indirect grilling.
  • Wrap each bratwurst with two strips of bacon. Tuck the ends of the bacon strips or secure with toothpicks so the bacon doesn’t unravel on the grill.
  • Cook the bratwursts on indirect heat for 10-15 minutes, turning frequently until the internal temperature of the bratwursts reaches 165 degrees F.
  • Once your brats are on the grill, start the beer cheese sauce.
  • In a medium skillet over medium heat, melt the butter and whisk in the flour until a thick paste forms.
  • Pour in the milk and whisk constantly, breaking up any clumps, until the mixture comes to a boil. Stir in the beer, again whisking constantly, until the sauce is smooth.
  • Reduce the heat to low and stir in the dijon mustard, salt, cayenne pepper, and garlic powder.
  • Add the cheese to the sauce in batches and stir in slowly until the cheese is entirely melted.
  • Toast your bratwursts buns on the grill and then start serving the bacon wrapped bratwursts in the toasty buns alongside the warm beer cheese sauce. I find it best to keep the sauce warming in the skillet during serving to prevent the cheese from getting hard. Enjoy!!

Caprese Salad with Salami – A Keto Meal

Caprese Salad and Salami

Aww, the restrictions of the keto diet!

This delicious Caprese salad is made with 1 Roma tomato, mozzarella cheese, fresh chopped Basil, salt & pepper, drizzle some olive oil and complement with a few Salami slices. Add a few cucumbers, and you’re in business!

Macros for the Caprese Salad.jpgTo participate in the free 30 Day Keto challenge, sign up here:

The 14 Best Foods for Hair Growth

I have always been proud of my hair. It has always been thick and beautiful. You can imagine my despair when I began having some thinning last year. I realized that it was a vitamin deficiency due to the fact that I was not consuming enough fruit on my ketosis diet. Once I realized what was going on, I quickly adjusted my diet.

I say this as warning to those following the ketosis diet. We tend to get really excited about weight loss and sometimes go overboard. Make sure that you are consuming vitamin C to prevent hair loss or bruising. The following article discusses the 14 best foods to consume for hair growth. They include the following:

  • Eggs
  • Berries *
  • Spinach
  • Fatty Fish
  • Sweet Potatoes *
  • Avocados
  • Nuts *
  • Seeds *
  • Sweet Peppers
  • Oysters
  • Shrimp
  • Beans *
  • Soybeans *
  • Meat

* Eat in moderation and within your daily macro allowance if following a Keto diet. These foods have high carb counts.

Read on for the nutritional value of each food and it’s impact on your hair growth: