Karissa Long, Global Health Coach and Ketogenic Expert for Women.
 

10 Things you should know about ME

& how I live MY Clean Keto Lifestyle.


3 Rules I live by

1. Embrace healthy, glorious fats

2. Cut the crap—and eat nutrient-dense real foods that your body recognizes

3. Ensure you get enough movement and sleep each day


Always in my PURSE

Olive oil in a mini bottle, Fourth & Heart Ghee travel packets and an avocado!!


Always in my frigE

Greens (spinach, kale, arugula), cauliflower, Pellegrino sparkling water, pastured chicken thighs, fresh herbs.


the best feedback you have received from someone who has followed your Clean Keto plan

“A million thanks Karissa. You’ve delivered so much more than you promised. I now do have food freedom after a lifetime full of emotional eating. I feel so much better it’s not funny. The weight is melting off me but that’s just one of the plethora of benefits that you have provided me. You are brilliant at what you do. My biggest gain is that everything is easier, I move easier, meal prep is easier, my life is easier. Thank you again.”


Favorite nonstarchy vegetables.

Spinach—it is so versatile! Use it as base for a salad, throw some into a keto smoothie, or sauté it in oil and garlic for an amazing side dish!

Asparagus—I just love the taste and it is so easy to make!

And of course—cauliflower! It can be transformed into pizza, rice, and mashed so resemble potatoes! It also tastes great on its own roasted in the oven!

pre-packaged food that is always in my kitchen.

BPA free cans of full-fat coconut milk.

Ghee—it is creamy delicious clarified butter. I have all the Fourth & Heart flavors (vanilla, pink Himalayan salt, roasted garlic and even truffle!!)

Frozen veggies—broccoli, cauliflower, green beans

Gut-healing bone broth—I always make big batches of bone broth and store the extra in the freezer 

Three Favorite Keto Recipes.

A classic Cobb salad with my homemade keto ranch dressing!

Cauliflower Mash—I add horseradish to mine version to give it a kick of flavor.

Egg scramble with garlic, tomatoes, spinach and topped with homemade basil pesto.


go-to HACK for eating clean at restaurants

 
  • Do your research ahead of time! Look for restaurants that focus on quality ingredients and source food from local farms. 

  • Base your meals around a protein. 

  • Eggs, steak, or salmon are great options. I usually ask the restaurant to grill them or cook them in butter.

  • Add in healthy fats and veggies to round out your meal. 

  • Salads are great—ask for no croutons and opt for oil and vinegar.

  • Ask for plain steamed veggies (broccoli, asparagus, cauliflower) and then request extra-virgin olive oil, salt, and pepper on the side to season on your own.

  • Keep starches/grains off your plate to avoid temptation. 

  • If ordering an entrée, substitute a salad or extra veggies for the grain/starch.

  • If ordering a sandwich or a burger, substitute lettuce wraps for the bun.

  • Be wary of sauces and condiments. Ketchup, salad dressing, cocktail sauce, barbecue sauce, honey mustard, gravy, and marinara will likely contain sugar and flour. Avoid them.

  • Mustard, salsa, guacamole, mayonnaise, béarnaise, and hollandaise should be keto-friendly. 

  • If you are unsure about the sauce, ask for the sauce on the side so you can control how much to add to your meal.

 

Go to snack

An avocado half with a drizzle of olive oil and pink Himalayan salt.


exercise of choice

I love power-walking and dance cardio! It is my happy place.


Want to Know How to start looking and feeling your best with the keto Diet?