Keto Breakfast and Lunch 


Ever wonder what a keto work day looks like? This is what I consume on an average day at work. Now as most of you know I carb feed once a week (read about my way of eating here: ) , I cut my gym training down a bit in an effort to correct my adrenal fatigue/hormone inbalance. This way of eating has worked well as I find it easy to stick with and although you would think eating whatever you want once a week is exciting, sometimes I don’t even want to cause I’m enjoying my flatter stomach more! The above picture is my food for work tomorrow. Before I leave the house I’ve been having a glass of warm water with a tbsp of apple cider vinegar. APV was suggested by my acupuncturist and I’m thankful for it, it’s appearing to help my digestion and is a quick cure for heartburn. Once I get to work I have my tablespoon of coconut oil melted in a cup of tea (or sometimes coffee) with a couple drops of liquid alcohol free stevia (I use the NOW brand). Coconut oil has been proven to increase energy and help your brain shift from its normal carb/glucose burning function for energy to burning fat/ketones for energy 🙂 YES PLEASE! I can usually coast from my coconut oil tea until about 9-10am when I would eat the pictured eggs and chicken thighs. Some people consider this a bit of a morning fast but I’m just considering it not forcing myself to eat at 7am when I’m not hungry. This way of eating has taught me that we burn fat in the mornings and carbs are known to stop that fat burning process as soon as they are consumed. This may be fascinating to those who eat oatmeal for breakfast everyday!!!! I dare you to swap your oatmeal for eggs and see if the scale budges! Or see if your energy doesn’t dip mid-morning 😉 Around 1pm I have lunch – tomorrow it’s tuna mixed with mayo over spinach with olives and artichoke hearts Mmmmmm. Overall the above food is approx 100g of protein, 80g of fat and approx 12g of carbs. I eat between 1800-2000 calories a day and am averaging a 0.3-1.0 pound loss per week. I’m still enjoying this way of eating and look forward to seeing more steady (yes slow and steady but a little patience never hurt anyone) results 🙂

Interested in a bit more information on Ketosis?

Interested in the exact way of eating I follow? Check out

Want to calculate what your macros would look like if you tried a keto diet?

Let me know if you try it and of course let me know if you have any questions 🙂

Xoxo Mel

Like us on Facebook

Follow us on Instagram @sisteractfitness

Follow us on Twitter @sisteractfit


It’s official – I have scale Over-Confidence!


So I was reading about the Burner Blueprint – a cyclical ketogenic diet designed by the supplement guru’s at Athletic Alliance (very similar to the carb nite solution diet I am happily back on after my holiday hiatus) and a portion of the article really stood out to me:

“Do not check them (measurements and scale) more than once a week, as there is a lot of fluctuation in between that can either discourage you or make you over confident” – Over confident? How does that work? And all of a sudden life made sense to me – I have never thought about it before but I suffer from scale over confidence!

It’s easy to work hard when you step on the scale and see a number much higher than you want to be but I’m guilty of stepping on the scale and seeing it moving in the right direction (down obviously) and using my obvious success to justify having a little bite of this chocolate or a little nibble of those chips. Scale over-confidence can lead to self-sabotage!

Since I read this startling diagnosis I have immediately squashed the idea of it – today I stepped on the scale and am down 4 pounds since Thursday (4 inflammation food caused pounds not really fat pounds) and instead of thinking “Hell ya! I rule!” I said to myself “that’s good, you’re doing the right things but you aren’t where you want to be yet” and then I ate some eggs and felt sad. Just kidding – but I did eat eggs 🙂

Don’t let your scale sabotage your progress whether it be up or down. There’s no measurement for all the good changes going on inside and the scale is definitely not the best judge of progress.

Some of my favorite measurements of progress are:

Measuring tape! Are you losing inches?

How do you feel? More energy? That’s good!

How does your skin look? Clearer? Brighter? Good!

How does your mind feel? Quicker and Clearer? Good!


These are all ways to measure if what you are doing is working for you so don’t rely on a stupid bathroom scale to judge you or your worth for that matter 🙂


This has been your random thought of the month,



Want to tell us your story and be featured on the blog? Write to us at

Follow us on Instagram @sisteractfitness

Follow us on Twitter @sisteractfit

Like us on Facebook – can you guess where?


Bacon Wrapped Jalapeno Poppers – YES PLEASE!


Mel here! So if you follow us on Instagram (or follow me) you will see I’ve had a recent flux in my jalapeno popper consumption. I’ll admit right now – I LOVE these things – the jalapenos roast so nicely making them tasty and not so spicy. When I’ve found I’ve eaten a lot of protein in the last few days and need to eat something with higher fat these are my go-tos! (And the bf loves them too duh)

I wanted to share the original recipe that I used and how I modified it a bit.

The original recipe can be found here:

When I made them I found one thing fairly obvious right away – DO NOT PRECOOK THE BACON! It becomes smaller and loses its elasticity and therefore does not wrap around the jalapeno causing me to have to lay the bacon on top (see photo below). Cut the uncooked bacon pieces in half and wrap a half a piece around each popper. Keep an eye on them in the oven you will have to cook them a bit longer than this recipe states – make sure to use the broiler at the end to crispy up the bacon and get the extra roasted taste of the jalaps.

If you don’t have salsa verde don’t stress, I used regular salsa (you know that rarely used jar that everyone has in the fridge – make sure it doesn’t have a layer of blue mold on it before you start cooking!)

I used herb and garlic cream cheese because, well let’s face it, herb and garlic cream cheese trumps regular cream cheese!

You can also skip the salsa and added cheese and just put your cream cheese of choice in the jalapeno then wrap them up – heck you could even skip the bacon if you are vegetarian! If you are vegan you could try using Daiya’s cream cheese products in this recipe (I would love to hear how those turn out!)

I suggest eating these in front of an episode of the Good Wife in your pajamas with a glass of wine because life should be awesome like that!


FYI The picture at the top on the baking tray was a batch I made to take to a party. Those buggers sat on my lap for 45 minutes on the drive to the party, I literally had to keep my oven mitts on in the car to keep from eating them all!

Yes you are seeing that correctly – in an act of sheer craziness I put poppers on top of a lettuce burger – it was mind bogglingly (holy crap that’s actually a word?) delicious !!!!!

Please let me know if you try out this recipe and if you love them as much as me!!!!!! I may be partial but I think these trump the deep fried/breaded poppers you get at restaurants 😉



Disclaimer: “But Mel, all those saturated fats! Aren’t you going to die?” (dramatic I know)  Relax, we only have these once every week or two, I lift weights 5 times a week, am losing inches and losing weight and feel pretty damn good. Saturated fat is not going to kill me but I’m happy to discuss why your multigrain cheerios might be killing you in person sometime 🙂

Like our page on Facebook at Sister Act Fitness

Follow us on Instagram @sisteractfitness

Follow us on our spontaneous Twitter account @sisteractfit