Karissa Long

Global Health Coach and Ketogenic Expert For Women 🥑Clean eating 4 nutrition + ketosis 💪Customized personal coaching 💕Kind community


69 posts 7,052 followers 3,690 following

It’s another cold day in January, but I am all smiles! I truly believe in the power of positivity when it comes to living my life and also when it comes to success for my clients! Research proves that staying positive creates success and lasting change. 🙌💯

One of the quickest ways to get discouraged or take a step backwards is to beat yourself up about your body, your diet or something you wish you hadn’t just eaten. ⠀

Don’t let these negative thoughts derail your progress. Instead keep providing yourself positive reinforcement and celebrate even the smallest wins!! 💕💕

Here is a great positivity exercise to do each morning: Upon waking say out loud 3 things that you are grateful for in your life and 3 things that you love about yourself. This daily activity really sets the tone for an amazing day and creates a positive mindset. 🙏👏


Quality food has the power to be a healing, health-promoting “medicine” on your plate. Side effects can include less pain, less inflammation and achieving optimal health. 🙌🙌

Think about it - food is your body’s fuel and nourishment. What you put in your body dictates how it performs and functions. ⠀

As a result, there are foods that can truly heal you AND also change the course of your life. I am living proof of the power of food as I used diet changes to conquer my crippling autoimmune disease (Ulcerative Colitis).⠀⠀
The foods that provide the greatest health benefits AND are the most satisfying are organic vegetables, healthy fats, and quality proteins. These powerhouse staples are the foundation of a Clean Keto Lifestyle! ⠀⠀

So do do yourself a favor and click the link in my bio.☝️I have dedicated an entire section of my website to food quality. From why it is important to where to get the best quality food, I have you covered!! ⠀

This is a topic that I am so passionate about because I have seen first hand how removing processed foods, artificial ingredients, factory farmed meats and conventional produce from your diet changes your body from survival mode to thrive mode! ⠀

And I want you all to THRIVE! 💯👊 #keto #ketodiet #eatrealfood


I have been seeing a flurry of posts about how expensive and difficult the ketogenic diet is and I wanted to offer an alternative thought. ⠀

Keto can be easy. Seriously easy if you want it to be. For the first few weeks keep your diet simple. Aim to keep your carbs under 20 grams a day and don’t worry about calories! Just eat until you are full and eat simple food. Forget the fat bombs, keto bread and complicated recipes... ⠀

Let your body adjust to bacon and eggs at breakfast, to roasted chicken and salad with olive oil & vinegar at lunch, and to steak or salmon with asparagus or broccoli coated in grass-fed butter at night. Drink plenty of water with pink Himalayan salt sprinkled in and keep consistent. Voila - that’s it! Stick with this routine and you will see results! 💯🙌 #keto #ketogenicdiet #keepitsimple



➡️ NEW BLOG POST ALERT! ⬅️ So many people have reached out to me asking for guidance on starting keto in 2018! Ask and you shall receive! 💕🙌 I have compiled everything that you need to know about the ketogenic diet! I am debunking keto myths and sharing all of my go-to tips on successfully implementing the keto diet in 2018! ⠀

Click the link in my bio☝️to read the full article! Also, don't forget to download my Free 7 Day Keto Meal Plan so you can jumpstart your results! Ready set ketosis! 👊💯 #keto #2018goals #transformation


In 2018, I am making it my mission to empower as many people as possible to achieve optimal health! 🙌💯

It’s time to redefine what constitutes healthy food. For too many years in America, what many have considered to be a healthy diet has actually been a formula for poor health. ⠀
Take breakfast. The conventional wisdom has been that a healthy breakfast consists of a bran muffin, a juice, and a nonfat sugar-laden latte. This is simply one of the unhealthiest ways you can start your day. This initial meal of sugar and carbohydrates sets up your metabolism for a roller coaster of sugar dependency that will last throughout the day. ⠀

Just a few hours after breakfast, your energy sags and your hunger returns, causing you to reach for a mid-morning snack before lunch. You’ll probably grab another carb-and sugar-heavy snack, since that’s what your body craves and what’s most convenient and available to all of us. You’ll get some relief, but only until lunch. ⠀

That two-hour cycle of hunger keeps your blood sugar rising and falling all day long and keeps you eating nonstop, which results in cravings, fatigue, inflammation, mood swings and weight gain. I have seen it over and over with my clients. They think “low-calorie” or “low-fat” foods are the key to health and weight loss but that is not how it works.⠀

The foods that provide the greatest health benefits, enable weight loss and are the most satisfying are organic vegetables, healthy fats, and quality proteins. These powerhouse staples form the foundation of a Clean Keto Lifestyle. If you are ready to live a Clean Keto Lifestyle in 2018, head over to my website (link is in my bio ☝️) where I have put together an entire resources section to provide you all the information that you need to get started! ⠀

It’s time to make a change. It’s time to start a movement! 👊 #keto #ketolife #createchange #transformation


No one I would rather spend New Year’s Eve with than this guy!☝️💕 He is my biggest supporter and goes along with any crazy health idea or recipe that I concoct! 🤦‍♀️ He was my rock when I was fighting my battle with ulcerative colitis and once I figured out how to heal myself through diet and lifestyle changes, he was the one who urged me to help others and start my health coaching practice. Without him, there would be no Clean Keto Lifestyle. ⠀⠀
This brings me back to the point of this post SUPPORT=SUCCESS! Having a support system is incredibly important when it comes to achieving your goals. With the start of a brand new year tomorrow, many people have made resolutions to lose weight and get healthy, which is so amazing!! 🙌💯 One of the keys to achieving these goals is to be surrounded by a SUPPORT SYSTEM! ⠀⠀
Here are some ideas to help you set up your support system:⠀⠀
➡️ Tell your significant other, family and friends about your 2018 goals and ask them for their support and accountability. Or better yet, ask them to do it with you!! Be upfront with the people you are close to and communicate honestly with them about your goals and what you need from them in terms of help. ⠀⠀
➡️ Identify one person who knows how to lift your spirits when you are bummed (best friend, significant other, mother, father). This will be your emotional support person that you go to when you are struggling.⠀⠀
➡️ Identify one person who has similar health goals to be your accountability buddy. It is so much easier to be successful when someone is doing it alongside you because you keep each other motivated and accountable! ⠀⠀
➡️ When necessary, use a health coach! Whether it be me or someone else, health coaches are the ultimate supporters! They guide you on a path to wellness and are also great listeners, problem solvers and motivators. It is our job to hold your accountable and ensure you achieve your goals!⠀⠀
Let’s make 2018 your best year yet! 💯👊 #keto #newyear #support



One of the main reasons that the ketogenic diet works for people is because you REMOVE SUGAR FROM YOUR DIET. 🙌💯 Removing sugar from your diet initiates a positive domino effect!! I have seen it hundreds of times with my clients! Here is how it happens! It just takes making the first step...⠀

➡️ First, quitting sugar leads you on a path to the right outcome of removing processed food from your diet because most processed foods have sugar. (This is a sad but true fact. Go and check the food label of say a loaf of bread for sugar content. You will be surprised. Also, read the ingredients. Anything ending is “ose”’(fructose, dextrose, sucrose) is sugar. So is any syrup, cane juice, honey or other sweetener.)⠀

➡️ Once you clear out the processed foods, you are not only clearing out the sugar BUT also the other inflammatory ingredients such as crappy fats and toxic chemicals. (These ingredients mess with your hunger hormones and your brain resulting in constant cravings and always being hungry.)⠀

➡️ You then replace the processed foods with nourishing unprocessed foods like meats, seafood, veggies and healthy fats.⠀

➡️ This diet of REAL food, leads to more cooking, which means you save money and time, plus your health improves! ⠀

➡️ Once your health improves, you will start feeling amazing!! Which in turn means you stick to this way of eating and living because it feels SO good. ⠀

➡️ Voila! The Domino Effect!!


Just got back to NYC and it is freezing!! 💨❄️ Take me back to Mexico with sunny skies and 80 degree temps!! Oh and this amazing keto lunch everyday!! Scrambled eggs with all the fixins, broccoli and just a handful of fruit! Being keto on vacation doesn’t have to be hard. Here are my top tips that I give with my clients!⠀
1) Start smart! You have the most willpower in the morning - so start your day with a healthy, high quality fat based meal to keep you satiated and curb your cravings! Bulletproof coffee or a smoothie are your best bets.
2) Base your meals around a protein. Eggs, steak and salmon are great options. I usually ask the restaurant to grill them or cook them in butter or olive oil.
3) Add in a healthy fat and veggies to round out your meal. When in doubt just ask for plain steamed veggies then you can request olive oil, salt and pepper on the side to season on your own. (I carry olive oil and pink Himalayan salt in my purse to add to steamed veggies like broccoli or asparagus.) #keto #ketotips #ketovacation


Making this keto egg casserole for brunch later today! The recipe couldn’t be easier and tastes amazing!! We are officially seven days away from 2018!! 🥂🎉 Make this week count, plus get a head start on your New Year’s resolutions by downloading my Free 7 Day Keto Meal Plan where you can find this recipe and many more! 💯🙌 Click the link in my bio to download the free plan now! #keto #ketobreakfast #freemealplan



I absolutely love my clients!! Today I woke up to an amazing thank you email from one of my clients who has lost over 35 lbs since working with me! 🙌💯💕 Her line in the email she sent me was just too good not to share with all of you!⠀

When I first starting working with this client, her idea of weight loss was working out 2+ hours a day and calorie restriction. Despite working out like crazy, she was gaining weight and incredibly frustrated.⠀

So I first started with a review of what she was eating. Like many people I have worked with, her diet was made up of processed low-fat foods. While she didn’t eat sweets, her daily sugar intake was over 50 grams from hidden sugars in her “low-fat yogurt”, her granola cereal and her salad dressings! ⠀

By removing the sugar and processed foods and replacing them with nourishing healthy fats, quality protein and organic veggies not only did her body start to release the excess pounds it was holding onto, but her skin got vibrant, her energy skyrocketed and her sleep improved!! ⠀

I also had her cut down her workouts to 30-60 mins a day (with 2 of the days being active recovery like walking or yoga). Now she is in the best shape of her life and is loving the keto lifestyle. If you are ready to start the Clean Keto living! Check my resources page that will give you all the information that you need to get started!! Click the link in my bio to head over to the page! ☝️ #keto #healthcoach #healthgoals


December is the busiest month for my health coaching practice as the start of a new year gets everyone motivated to want to make long lasting changes in their health!! 💯🙌💪 I love having initial consultations with my new clients and learning about their story and setting their health goals! It is so inspiring and also super exciting to know that my programs are going to change their life for the better in so many ways! It really is the most wonderful time of the year! 🎄💕 If you are looking to make 2018 your best ever but don’t know how to start, check out my Foolproof Guide to Starting Keto. Link in bio☝️ #keto #ketodiet #ketosis #healthcoach


Start your weekend off right with this healthy keto breakfast!! It is super simple to prepare and a total crowd pleaser!! ⠀


- 1 or 2 eggs (depending how hungry you are)⠀
- 3 or 4 mini peppers⠀
- 1/4 lb. sugar-free organic sausage or grass-fed ground beef seasoned with salt, pepper, cumin and paprika⠀
- 1 tsp. ghee or avocado oil ⠀
- Chives or scallions to garnish ⠀

Preheat the oven to 400F. Line a large baking sheet with parchment paper and set aside.⠀

Cut mini peppers in half lengthwise and remove any seeds. Lay them cut-side up on the baking sheet. Spoon in sausage or seasoned ground beef into the center of each pepper half.⠀

Lightly sprinkle with salt if desired. ⠀

Bake for 20 minutes (or until meat has cooked fully), then serve warm.⠀

Cook eggs to your liking in ghee/avocado oil and garnish everything with chives or scallions.⠀

Enjoy!! #keto #ketobreakfast #weekendvibes



Remember this!! No one is perfect!! In the “keto” world - there seems to be extreme pressure to always eat perfect and make sure you follow your macros exactly. This type of pressure cannot only be intimidating for beginners, but also can be mentally exhausting for keto pros. I always tell my clients, don’t put so much pressure on yourself!!! Just do your best, stay positive and make good choices! If you slip up, don’t beat yourself up. Instead make a good choice at your next meal and keep moving forward. 💯🙌 #keto #motivationmonday #nooneisperfect


Soaking up the last rays of sunshine before our flight home today to ensure I get my fill of Vitamin D while I can! 🏖️🌞 Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. ⠀

It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of Vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.⠀

Your body produces Vitamin D naturally when it’s directly exposed to sunlight. You can also get it through foods like salmon, sardines, egg yolk and shrimp which are all keto-friendly!! 🍳🍤

Did You Know? In the United States, only people who live south of a line drawn from Los Angeles, California to Columbia, South Carolina, get enough sunlight for Vitamin D production throughout the year. If you live above this line, make sure you are eating lots of Vitamin D-rich foods and using supplements to ensure adequate levels of the vitamin in your blood. Your doctor can check your levels with a simple blood test. Or just go on lots of tropical vacations!! 🌴🌊🏖️#keto #vitamind #sunshine


Happy National Cookie Day! 🍪🍪Here are my go-to Keto Chocolate Chunk Cookies and they are amazing!! They rival any bakery cookie out there!! And they are free of sugar and grains!! 💯🙌 #keto #nationalcookieday #ketodessert
Chocolate Chunk Keto Bakery Cookies⠀
- 1 cup @bobsredmill blanched almond flour⠀
- 1/4 cup @thrivemkt coconut flour⠀
- 1 tsp @bobsredmill baking soda⠀
- 1/4 tsp @celticseasalt sea salt⠀
- 6 tsp @pureindianfoods ghee⠀
- 3/4 cup @swervesweetie sweetener⠀
- 6 tablespoons @artisanaorganics natural almond butter ⠀
- 1 1/2 tsps @simplyorganicfoods vanilla extract⠀
- 1 large egg, room temperature ⠀
- 1 1/4 cups @lilys_sweets_chocolate chunks or chocolate chips, divided⠀

1. In a medium mixing bowl, stir together the almond flour, coconut flour, baking soda and salt. Set aside.⠀
2. In a large mixing bowl with an electric hand mixer or using a stand mixer, beat together the ghee and sugar at medium speed until well combined, about 1 minute. ⠀
3. Beat in the almond butter and vanilla extract on medium speed and mix until combined. Beat in the egg on low and mix until well incorporated. Stir in the flour mixture until well combined. Then stir in 1 cup chocolate chips. ⠀
4. Place the bowl in the refrigerator for about 1 hour or until the dough is firm.⠀
5. Preheat the oven to 350 °F and line a baking sheet with a piece of parchment paper.⠀
6. Roll the dough into 8-10 balls and put the remaining 1/4 cup of chocolate chips on the top and on the sides of the dough balls (packing them in the dough). Place the dough balls 4" apart on the prepared baking sheet. Press the cookies down lightly with the palm of your hand.⠀
7. Bake for 11-14 minutes until the center of the cookies no longer appears wet. ⠀
8. Let cool completely on the baking sheet. This is very important as they will break apart when they are still hot!!⠀
9. Store in an airtight container in the fridge for up to 3 days.⠀
10. Enjoy!! 🍪🍪💯💯



Sometimes you need to rest, reflect and take in the view! As a society, we are trained to be on the go all of the time! Your body needs time to heal and repair so make it a point to take sometime to slow down and breathe each day! Even if it as little as 5 minutes a day, it will make a difference! Or better yet - go on a relaxing vacation! 🌴🏖️ Soak up that Vitamin D and decompress! My husband and I just arrived in Mexico to this view!! Let the relaxation begin!! 🙌💯 #keto #vacation #relaxingtime


How is it December 1st already?!!! The first of the month is a a perfect time to start focusing on your health, especially before the holiday madness ensues! 🥂🎄🍡Download my Free 7 Day Keto Meal Plan, which includes this delicious and easy roasted shrimp dish, plus plenty more clean keto recipes!! Ready, set, ketosis!! 🙌💪 Link in bio☝️#keto #freemealplan #holidayprep


I love Dr. Hyman and what he stands for! Sugar is scary stuff!! Once I kicked my sugar habit using a Clean Keto Lifestyle - my life completely changed for the better! 💯🙌💪If you do just one thing for your health - ditch the sugar! #keto #nosugar #youaresweetenough



I went to @y7studio this morning for hot yoga and feel amazing! 💯🙌 After a whirlwind weekend of celebrating Thanksgiving with family and friends, I was excited to start off this Monday with some yoga. Yoga is a perfect compliment to the ketogenic lifestyle. Like keto, yoga focuses on your body’s natural tendency toward health and self-healing. The purpose of yoga is to create strength, awareness and harmony in both the mind and body. The benefits of yoga go hand-in-hand with the benefits of the ketogenic diet! So when you put them together - you get the perfect pair to maximize your overall wellness. Find out more @ the link in bio!☝️#keto #yoga #motivated #inspiration


It is bone broth season!! If you haven't tried bone broth - now is the time!! Bone broth is a “superfood” with benefits including: Improved Joint Health, Better Digestion, Improved Immune System and Protection Against the Common Cold and Flu. It is extremely rich in minerals and helps fight inflammation and improves leaky gut syndrome, both of which are believed to be the root of many common autoimmune disorders. I know first hand from my battles with ulcerative colitis that healing a leaky gut can improve the digestion and absorption of food. Oh and did I mention that it is super easy to make and has so much more flavor than store-bought chicken stock?!! I am making a big pot of it today in anticipation for all of my Thanksgiving recipes that require chicken stock! DIRECTIONS: Add 2 pounds of bones (I save the bones from my roasted chicken in the freezer and get some chicken feet at my butcher for extra gelatin) to a large stock pot. Cover with water and add 2 tablespoons of apple cider vinegar. Let sit for 30 minutes. Add rough chopped celery stalks, carrots, and onions to the pot. And a generous amount of pink Himalayan salt. Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer 24 hours. Remove from heat and let cool! It will be hot!!! Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use. Use in soups or other recipes or drink it straight from a mug!! Bone broth is also great to drink while intermittent fasting!! 🙌🙌🙌🙌 #keto #bonebroth #guthealth


I woke up @ 7am this Saturday morning ready to start a productive day!! 🙌 Yoga, then farmer’s market and finally Thanksgiving recipe meal planning!! Before keto came into my life - I could NOT wake up in the morning. I hit the snooze button at least 5-10 times before I finally dragged myself out of bed. ⏰💤 My energy was zapped and my body was chronically inflamed. I survived on a low-fat, high-sugar diet that I was told by mainstream media was "healthy" for me. But instead of being healthy, my body was succumbing to a horrific autoimmune disease. Once I began to nourish my body with healthy fats, quality proteins and tons of green veggies - I began to heal. 🙏And not long after the healing, I began to THRIVE. 👊 Now I wake up each morning with incredible energy and gratitude for how far I have come! Healing is possible! It just takes getting informed and taking that first step. Do you want to get started on a Clean Keto Lifestyle? Check out my Keto 101 Resources section of my website for everything that you need to know! ⬆️ Link in bio! ⬆️ #keto #healing #inspiration #motivated


Most of my clients are very skeptical when I explain to them the ketogenic diet and list examples of what you can eat (steak and butter included!!). Unfortunately, this skepticism stems from the fact that fat has been villainized for so long in our Western culture. As a result, no one can wrap their head around the fact that you eat fat to lose fat?! That is where the science of the ketogenic diet comes in! Click the link in bio to understand the scientific reason Why You Lose Weight on Keto! 💯🙌💪 #keto #eatfatlosefat #knowledgeispower


Bread is a mainstay of the Standard American Diet. 🥖🥐🍞Unfortunately, this diet staple contains little to no nutritive properties. Refined grains and their food products are substandard foods for several reasons:⠀
- They are excessively starchy and high in gluten.⠀
- They are practically devoid of natural fiber.⠀
- There can be up to approximately 25 different chemicals that are added to refined grains and bread products.
- Artificial colorings and flavorings are also normally added.⠀
- They are nutritionally imbalanced.⠀
Do yourself a favor and eliminate refined grains from your diet. 🚫🚫 Ketogenic diet principles include removing these grains and other inflammatory foods from your diet. To find out about what other foods you should avoid - check the link in bio! ☝️ #keto #butter #nobread


It is November and freezing in NYC ❄️💨 - so that can only mean one thing!! It is officially comfort food time!! As the weather gets colder, my body craves the comfort of a hearty meal! Check out the blog for a recipe round up of my Top 10 Keto Comfort Foods!! ☝️ Link in bio! #keto #ketodinner #comfortfood


I LOVE scallops!! 💕💕 They literally take 5 minutes to make and pack a flavor punch! 👊 Check out my Free 7 Day Keto Meal Plan for the best way to make these flavor bombs and caramelize them to perfection!! 🔥🙌 Link in bio!!☝️ #keto #ketodinner #scallops


Did you know a pumpkin spice latte from Starbucks has a whopping 50 grams of sugar?!!! 🍡🍡 Do yourself a favor and upgrade your morning latte with my Pumpkin Spice Creamer that is full of healthy fats for brain fuel and no sugar!! ☕️Link in bio for the recipe!☝️ #keto #ketogenic #pumpkinspice


Make everyday count! Set the tone by making good decisions as soon as you wake! My morning ritual consists of drinking a huge glass of water immediately upon waking, then meditating for at least 5 minutes to set my intentions and get focused. I always ensure my first meal is full of healthy fats so that I can fuel my brain, satiate my appetite, and set the tone for a healthy day! What are your go-to morning rituals? #keto #ketogenic #inspiration #motivated


It is a keto pumpkin pancake kind of morning! I top mine with creamy, delicious ghee and a sprinkle of cinnamon!! Oh and of course a side of bacon!! 🥓 Link in bio for recipe! ☝️#keto #ketogenic #ketobreakfast


Gameday keto chicken wings!! 🏈Super easy and a crowd pleaser! 👏💯 DIRECTIONS: Add 3 pounds of chicken wings to ziplock back with 1 teaspoon baking soda, 2 teaspoons baking powder, and 1 tablespoon salt. Shake the bag to evenly coat the wings. Place wings on a greased baking sheet. Bake at 250 degrees for 30 minutes then turn the oven up to 450 degrees and bake for an additional 30-40 minutes. 🔥 Remove from oven and toss in melted butter/ghee or Franks Red Hot Sauce!! Or both! 🙌🙌 So easy and so Keto! 👊 #keto #gameday #ketogenic


Big love to the avocado!! 💕💕 Avocados are incredibly nutrient dense and are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C! Avocados can also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as vitamins A, D, E, and K. They are a staple in my keto diet! I always have an avocado in my purse in case I need a healthy snack!! 🥑🥑#keto #ketogenic #avocado