About Me

Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

The All-Stars Keto Roundup!

KEto All Stars by the nourished caveman

This week I have a very special keto roundup for you!




Jimmy Moore of Livin’ La Vida Low-carb

A recipe and quote roundup of some of the most famous and fantastic keto and low-carb bloggers!

They were so kind to share with us their life changing experience with the keto (or lowcarb) diet and their favorite recipe! You are in for a treat!

The best thing that keto has done for me is reminded me what normal feels like in terms of hunger. Back in my carbohydrate-addicted days, I was constantly hungry because my blood sugar was on a neverending rollercoaster ride. But once I limited my carb intake, moderated my protein, and ate more healthy saturated and monounsaturated fats, hunger is completely controlled and I don’t ever think about food anymore. It’s the kind of freedom that hardly anyone gets to experience unless they’re keto-adapted!

Favorite Recipe: Bernaise Sauce


10695313_10154574916665109_1327722189_nMaria from Maria Body Mind Health (Keto Adapted)

…I ate Special K with skim milk for breakfast and dinner, carrots dipped in mustard and dried fruit for lunch and still was too heavy for my frame. Sure, once the weekend hit, I was so hungry on my fat-free diet, I ate junk. It was impossible to balance my neurotransmitters and control my cravings on a diet like that! As I learned more about nutrition, neurotransmitters like serotonin and the ketogenic lifestyle, I started to switch my running to lifting weights and yoga. I do run a bit in the morning, but the neighbors all laugh at me because I am usually looking down at my phone answering emails! It is a relaxing run. I’m telling you about my exercise regime because I want you to realize that it is NOT about calories in and calories out. Albert Einstein’s definition of insanity = doing the same thing over and over again and expecting different results, yet we all seem to be succumb to this lie. Our bodies are more complex that that. It isn’t a simple answer. Our hormones and mitochondria determine our fat loss and fat gain. I want you to know that you do not have to kill yourself at the gym in order to lose weight. I certainly was sick of running all the time and living off of diet food like fat-free pretzels; which, are higher on the glycemic index than jelly beans! Anyway, my testimony is to help you feel encouraged and empowered to take control and understand that you deserve this and you do not have to live off of salads or live at the gym. If you are willing to take the time to prepare meals, even if they are slow cooker meals, you CAN do this! You deserve to feel amazing too!

My website: http://mariamindbodyhealth.com/

My favorite recipe: Keto Eggs Benedict



Ellen from Ketogenic Diet Resource

In my struggles to feel better and lose weight, I’ve become convinced that good health and normal weight are the result of controlling blood sugar and insulin. Anything you can do to increase your insulin sensitivity is going to help.

So that’s my story. I hope it helps you in your own journey. If you are struggling with weight issues, please know that you can and will succeed, if you just stick with it, and make the changes necessary.

It may seem hard at first, but you will adapt to the new way of eating, and it will become habit after a while. If I can do it, so can you.

Read Ellen’s complete story on her blog HERE.

My favorite recipe: Keto Bread



Martina from Keto Diet App

I started eating low-carb in 2011, shortly after I was diagnosed with Hashimoto’s hypothyroidism. One of the symptoms of this disease is weight gain and I started finding it hard to maintain a healthy weight. Since then, I‘ve been trying to figure out what works best for me and discovered some of the great benefits of low-carb eating. Following a low-carb, paleo-friendly diet plan helps me maintain a healthy weight while eating real food. Best of all, I finally have no hypothyroidism symptoms.
It’s hard to tell which recipe is my absolute favorite – there are many 🙂 If I was to choose one from savoury, it would be Salmon with Creamy Spinach & Hollandaise Sauce because it’s just so easy and quick to make. From the sweet recipes on my blog, one of my absolute favorites is Pumpkin & Orange Cheese Bread .

View More: http://dottiefoley.pass.us/carolyn

Carolyn from All Day I Dream About Food

Really, there is so much to love about being on a low carb or keto diet, it’s really hard to imagine living any other way now. But perhaps the most significant impact it has on my life is the ability to control my blood sugar entirely through diet and exercise. When I had gestational diabetes, my endocrinologist was medication happy and swore I would be on insulin before my pregnancy was over. Her attitude made me determined not to give in or give up, and to prove her wrong. And so I did.
I am also very fortunate that my lifestyle change brought me to a new and fulfilling career. Creating low carb recipes truly is my passion. And every time I receive an email or letter telling me how I’ve helped someone else stay the course, lose weight or manage their diabetes, I am ever so grateful I found this way of life.
Choosing a favorite recipe is like trying to choose between my kids! I love so many of them. But this Brownie Cheesecake remains one of the most popular on my blog.


Susie from  Fluffy Chix Cook

Over 14 years ago, the Fluffys decided to throw in the carbs in favor of a healthy low carb ketogenic diet—little did we realize, the diet would quickly become a permanent fixture. Oops! Hey! A low carb keto lifestyle happened on the way to our diet! *pout* We are grateful to soooo many health benefits of a keto diet, such as: lower blood sugar and insulin, lower blood pressure, lower chronic, inflammation and pain levels, better cholesterol balance, more energy. I could go on and on! But the most important thing the keto lifestyle did for the Fluffys is save this Fluffy’s life. I had a stage IIIC breast cancer that typically did not respond well to neo-adjuvant chemotherapy (before surgery treatment), and yet, with the help of a ketogenic lifestyle and intermittent fasting, the primary tumor shrank over 60% before surgery. My oncologist was speechless and could not explain the results. Needless to say, we were all very pleased—and have no plans to break-up with keto! We’re from Texas, so we quickly knew if the Fluffys were gonna make keto a way of life (WOL), we’d better find a tortilla recipe to solve our Tex-Mex cravings. Psylli wraps came about as a spin off from a friend’s brilliant recipe using psyllium husks and egg whites. (Secret: there’s a reason to use the egg whites only.) It’s the fillings that make these psylli wraps a perfect keto food for this Texas gal; and it’s one of the most popular recipes on Fluffy Chix Cook.

My Favorite recipe: Psylly Wraps, low-carb and gluten free.



Dominic from No Bun Please

The best thing that a ketogenic diet has done for me has been regulating my blood sugar. I used to live for my Coca-Cola breaks. In fact, I’d even prefer drinking a Coke to having a full meal. But, with the constant stomach distress and blood sugar roller coaster, I knew I had to make a change. Now, I have sustained energy and don’t have to rely on popping a sugary, caffeinated beverage to make it through the day!

My favorite recipe on my blog are the Cheesy Cheddar Biscuits. It’s insane that these aren’t actually full of carbs and have gluten! So delicious.
Cheesy Cheddar Biscuits


Craig from Ruled.me

“Keto has been a life changing “diet” that soon turn into a long-term way of life for me. Not only did I drop the weight I wanted to lose, but I learned the ins and outs of the modern diet dogmas and why it’s incorrect for us. Low-carb has not only given me energy, it’s shocked my doctors in my bloodwork and given them insight on what ketogenic diets might do for us in the future. I’ve not only single handedly convinced 3 of my doctors that keto is the right way to do things, but I’ve also helped thousands of people lose weight and gain confidence through proper eating.”

Sweet and Sour chicken. I seriously got this as a kid every single week and I don’t regret that choice at all. I was addicted to sweet and this sweet and savory chicken gave me exactly what I wanted. Here’s a keto rendition of my favorite Chinese take-out dish: Sweet and Sour Chicken

My Favorite recipe: Sweet and Sour Chicken


Vivica Kitchen 02

Vivica From The Nourished Caveman

Well, I am not a Keto Star (yet) but I still would like to share my story and my favorite recipe with you:

Keto totally changed my life! About 6 months ago I discovered I was pre-diabetic. I though I was doing everything right, eating Paleo for 3 years and studying nutrition…I could not be wrong, right?! Well, I was!

A Paleo diet can unfortunately be a high carb diet, for sure too high for a person who is very insulin resistant, like me!

Eating a well designed ketogenic diet and incorporating the right kind of exercise into my life has made all the difference: I lost 12 pounds, got my blood sugar levels back to normal and feel 100 times better.

You might be just as intolerant to carbs as these wonderful bloggers and I, and that might be the hidden reason of much pain and loss of quality of life!

Subscribe to my newsletter and take the Carb Intolerance Quiz  then read the Carb Intolerance Q&A to find out where you stand with carbs!

Just like Carolyn I can not choose a favorite recipe, but this one is the one my readers love the best: Coconut Chocolate Bars


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Comments 18

  1. Carolyn says:

    Thanks for including me, Vivica!

  2. Susie T. says:

    Wow, girl, when you invited me to participate, I was shocked and thrilled, but I had no idea I would get to participate in a round-up with some of my very favorite food bloggers! Thanks so much for including me Vivica! MUAH! xoxo

  3. You’re not a keto star? Are you kidding me? I think you are! New follower here. 🙂

  4. Dominic says:

    Thanks for including me, Vivica!


  5. Dan Springer says:

    This is a great post–it is so cool to read about like-minded people. I started a blog documenting how I stay healthy and fit at 50 years old and, since having read Keto Clarity this summer, I feel like so much of what I write about is low-carb, ketogenic living! In fact, in my food diary post this morning, I wrote about how I was able to workout in the morning, have a crazy work day, and eat my first “real” meal at about 9pm–all possible because I’m fueled by ketones! Check out the post if you are interested and I will be following everyone mentioned above! http://imfitover50.com/food-october-3-2014/

    Thanks! Dan

  6. Margie Casilli says:

    my son and i would like to know how do you work out what to eat in Keto, or is there someone that will work out for us a plan according to our weights. We used the ruled.me calculator and my son got……………. 2022 kcal Daily Calorie Intake
    20 g Net Carbs (4%, 80 kcal)
    115 g Protein (23%, 459 kcal)
    165 g Fat (73%, 1482 kcal)

    And I got
    MY KETO INTAKE FOR the day
    2069 kcal Daily Calorie Intake
    20 g Net Carbs (4%, 80 kcal)
    101 g Protein (20%, 404 kcal)
    176 g Fat (77%, 1585 kcal)

    How would you know what amount to eat and what……hoping this is not a silly question but are desperate to have it worked out for us cause we don’t want to stuff it up and want to do it right and not make ourselves sick cause we mistakenly did it wrong…….plzz help….really want to do this

    • The Nourished Caveman says:

      Hi Margie
      your macros really depend on your own individual metabolism. What you got there is a good start, but in the end it might or might not work for you depending on a series of metabolic factors.
      If you want to know what to eat on keto you can find good info on this blog and also on my youtube channel: http://www.youtube.com/user/thenourishedcaverman

      If you need more detailed info I recommend my meal plan, where you already have macros calculated and a really good starting plan!

      If you need more detailed info or would like individual nutrition counseling you are always welcome to contact me directly.

      Have a great day!

  7. Kelly says:

    All great people! and you all have excellent recipes!, keep up the great work!.

  8. You’re definitely up there in keto stars, Vivica! Still wondering if you’d like to do the interview. ..haha…

  9. Michelle says:

    I realize this post is almost two years old but I have always been behind in fashion, decorating and apparently diet! My husband and I have been following the Keto diet since June and I am down 52 lbs ..without exercise (yet..I am getting ready to join crossfit ) My husband , who did not need to lose weight, has been able to stop taking any meds for his blood sugar as well as cholesterol. His doctor said his numbers are the best she has seen in a long time. I am so happy to have found The Nourished Caveman and Ruled Me….thank you for all the help along this journey. I look forward to checking out the other allstars!! BTW,,,,I lived on bread and sweets before June….now they literally make me sick!! My body totally rejects that crap!!!!

    • The Nourished Caveman says:

      Great job Michelle!! No matter when you found the keto diet but at least YOU DID!! I with you much success with it!

  10. rose says:

    Very excellent recipes! So much delightful! Thanks for sharing!

  11. KELLY says:


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