PBH Blog — what is keto diet?

PBH Tribe Spotlight: Krista!

PBH Tribe Spotlight: Krista!

For this edition of our PBH Spotlight we’re very excited to share Krista’s story! Her journey has been one of various medical issues of which doctors struggled to fix. She decided enough was enough after years of suffering through these issues, and took her health into her own hands. After spending years relying on medication, steroids and antibiotics and ignoring what she put into her body, she made drastic changes to her lifestyle and diet. I feel as her journey will really resonate with so many of our Tribe Members who may be suffering with similar issues and feel as there may be no solutions for their problems. Krista’s story really emphasizes the importance of being aware of what you consume, and how your diet can be the best medicine available to you! 

We sent Krista a few questions to get to know her story better! Check it out!


Can you give me a brief story about yourself?

As a child I never paid much attention to my diet. I was a gymnast and could eat whenever and whatever I wanted without much impact on my weight. Flash forward, when I was 16, I came down with a case of mononucleosis, which my body was unable to fight off landing me in the hospital ICU and on a whole slough of antibiotics. After that, I started noticing little-by-little that certain foods may not be "digesting" as they "should", but continued with the same diet I had always known. In my 20's, I developed what my doctor believed to be hives, and was prescribed a round of steroids. After they failed, and I continued to get worse, I was re-diagnosed with Scarlet Fever, which lead to another round of antibiotics on top of the steroids. I didn't know about the importance of caring for my gut throughout any of this, and after years of poor diet and antibiotic use, it let me know it was time to start caring. This time around it didn't bounce back as fast. I started noticing what sounded like water swooshing around in my belly constantly when I walked up and down stairs, did a workout at the gym, you name it. And my stools were loose all the time. After doctors put me on yet another round of antibiotics to try and "solve the problem", and with it failing to do so, I decided to take matters into my own hands. I started changing my diet and learning about anti-inflammatory foods and how to serve my body like never before. Not only did it make a huge difference then, but food continues to serve as my first "medicine" of choice today.

How has changing your diet impacted your life?

Not only did changing my diet help heal my gut at a time when things felt hopeless, but it was a huge step and start to this journey of really considering how the things we consume not only through our mouths, but on our skin, through the air in our home, etc. impact our health. Not only that, but I would consider it to be the first step in what has led me to be the blogger I am, sharing my story and my knowledge, at "Happy Healthy Casa" today.

What are you most passionate about?

There are honestly two things that if you handed me a microphone and said you have to speak on a topic for 30 minutes on-the-spot, that I could easily fill up the time with and more. And those two things would be holistic living and raising a bilingual child. We are a home full of essential oils, herbal teas, reusable straws and glass containers, chemical free products and a whole lot of Spanglish. And I wouldn't have it any other way.

What’s your favorite form of stress relief?

I go to a community acupuncture weekly, and I rarely ever miss an appointment. I know it is serving my body by pinpointing specific needs that it has, but also it feels so wonderful and refreshing to just take the time for myself as a busy mom to rest.

What’s your favorite PBH product?

Out of those I've tried so far, I've got to hand this title over to the cinnamon rolls!

What does our acronym P.B.H. mean to you?

Inclusivity and progress. Honestly, while it no longer bothers me to be in a meeting or lunch room full of cookies and donuts that don't serve my body, it always feels good those handful of times when someone has gone out of their way to ensure that those of us who cannot consume gluten, dairy etc. or who just prefer a healthier alternative are considered. Not only that, but I love seeing the "surprised" look on peoples faces when they try a Paleo baked goods and find out how delicious it is for themselves sans all the junk! It begins to create a mind-shift oftentimes in them as well!

Guide to dining out on a Keto/Paleo lifestyle

Guide to dining out on a Keto/Paleo lifestyle

I know first hand how difficult it can be to try and eat out at restaurants while on a diet. Sitting at a table with friends, being brought fresh hot bread, everyone else ordering drinks, dessert platters, a true nightmare. If you’re like us, you’ve probably embarked on a cleanse or stayed true to a particular diet. When committing to a healthier diet a lot of people tend to steer clear of restaurants completely in an effort to stay true to their restrictions. Thankfully we have quite the experience with eating out and staying within your lifestyle change. There are a few tips and tricks that I use that we would love to share with you all! Use these as guidelines and I promise it will make your going out meal so much easier.

Tips and tricks!

  • Try and pick the place 

  • Regardless of which diet you're on, if possible, try and pick the place where you’ll eat beforehand. If you are anything like us, this is probably the hardest decision! Not even going to lie, we spend hours in the car discussing what we want to eat to only decide last second. This can make things much easier and leave you better prepared if you can choose somewhere you’re familiar with. If not, make sure to check the menu beforehand! You can never be too prepared for when ordering at a restaurant, especially when dieting. You can make your life much easier by making your meal choices well in advance. 

  • Ask questions

  • I can’t think of how many times I’ve looked at a menu at it wasn't very clear at all. Don't be afraid to ask questions!! You’re not inconveniencing anyone by asking a few specific questions to stay within your diet. The number one thing is to make sure to ask nicely. No one likes to feel like they're inconveniencing their waiter/waitress, BUT they’re there to ask questions and for help! They know much more about the menu and can assist you with staying on track with your diet.  

  • Keep it simple

  • The keys to these diets is being able to strip down your meals to its basic necessities. The perfect way to do that is to keep your orders when you’re eating out as simple as possible. Keep an eye out for baked, steamed, grilled or roasted meats, poultry or fish as those are very straightforward and simple meals. If your dish includes any kind of sauce, make sure to ask what’s specifically in the sauce. A lot of sauces contain hidden sugars and starches, so make sure you know all the ingredients of the sauce or just order it without it. Always look for dishes that have the ingredients all listed, and if you’re unsure of anything, just ask for your dish without it to play it safe. 

  • Customization is vital 

  • With proper customization to their traditional menu, you can stay Keto/Paleo at almost any restaurant on earth! Make sure you locate your meats of choice anywhere on the menu and get customizing with the restaurant! Restaurants will usually be able to switch out most items on their menu with no issue. The sides menu is your best friend! Create your own new combinations/meals. Don’t be afraid to order a nice cut of meat with a steamy side of non-starchy veggies. The options are endless as long as your willing to customize the traditional menu, your way.

    Below are some of my favorite restaurants in Miami to grab keto and paleo friendly meals! 

  • Chipotle
  • Chipotle is very convenient with lots of customizable options. I love it as a quick grab and go meal! I usually do salad bowls with chicken or steak. It’s affordable and delicious! Mexican food in general is a great option. I can probably live off Mexican food :P 

    Check out their menu here

  • Graziano's 
  • I love to eat at Graziano's as well! SO many great meat options. Italian food menus often include an array of meat selections great for any keto or paleo diet. Just no pasta! Sorry :(

    Check out their menu here

  • Sergio's
  • Can’t diet in Miami and try and exclude Cuban food. I love to grab lunch at Sergio’s where you can grab a great piece of steak or grilled chicken with customizable sides like veggies, cauliflower rice, salads, boiled yuca and avocado slices. It makes for a quick and healthy lunch alternative. 

    Check out their menu here

  • Diced
  • Diced is one of the cleaner alternative options to get your meals from. They give you plenty of options to build your customize bowls, wraps or salads. Love to get their chicken or steak salads with plenty of fresh veggies inside! 

    Check out their menu here! 

    Other options I eat at frequently: 

    3 Chefs And A Chicken


    Off The Grille 

    Green Gables Cafe

    Green Life 

    Stay Sweet,


    PBH Tribe Spotlight: Melanie!

    PBH Tribe Spotlight: Melanie!

    We hope you guys enjoyed Kays PBH Spotlight last week! Not only are we going to be featuring inspiring stories from our very own community, but our PBH Spotlight is also going to highlight our own team members and how they help us grow as a business, and as people. We’d love for our PBH Tribe Members to get to know our team members as well! 

    This week we’re very excited to feature our fulfillment team leader, Melanie! We wouldn't be where we are today without her dedication and commitment to our team. She makes everything that we do possible. She is young, ambitious and works extremely hard to help her team function like a well oiled machine. 

    Our team started with Melanie 2 years ago. She believed in our vision from the very beginning. She joined our team without any fear and took a gamble on us! Melanie has been around for all of our highs and lows through the last couple of years. She’s seen the company grow from just 1 unit and working with just one other employee to now having different departments! She stands for all our values! She is passionate, bold and honest! 

    We sent Melanie a few questions to get to know her and her story better! We loved her story, and felt that it strongly resonated with what we stand for. She has done a fantastic job at running fulfillment and we’re lucky to have her as part of our team. 

    Read her amazing story below! 


    I am excited to be featured this week on the PBH Spotlight blog! 

    Can you give me a brief story about yourself?: 

    I started here at PBH when I was 19, it was my first job. I started in the bakery, at that time it was Josy, another team member and myself. I loved it, I was scooping cookies, rolling out dough, piping donuts and much more. After 6 months I left PBH to work for my uncle in Sarasota, beautiful city here in Florida. I moved there on my own and my family was just 3 hours away. After 7 months of being in Sarasota, I really missed my family and I wasn't too happy with the job I had there. I decided to move back to Miami. I messaged Bryan asking him if he was hiring here at PBH and him and Josy welcomed me back with open arms. That was two years ago. Since then, the team has grown tremendously, it went from me and another team member to now having 20 people on the PBH team. I went from scooping cookies in the bakery to running fulfillment and having my own office. This business has grown enormously and I'm so proud to be a PBH team leader.

    What 3 things motivate you?:

    Three things that motivate me everyday are my family, my future and the happiness of the PBH customers. Family will always be number one. My mom, sisters and my nephew mean everything to me. I work hard to make my future easier not only for me, but for my future family also. PBH customers are the best. If it weren't for all of you beautiful people my team and I would be nowhere. We appreciate each and every one of you.

    What are you most passionate about?:  

    I'm most passionate about my family, nephew and my dogs. My nephew just turned 8 months on July 4th.  It feels like just yesterday I was carrying him for the first time, time flies! I have a Goldendoodle and a Dachshund, I love getting home to them always jumping on me like if they haven't seen me in days. 

    What’s your biggest stress relief?:   

    My favorite thing to do when I'm stressed is building puzzles. After a long day at work and sitting in Miami traffic for an hour, there's nothing like getting home, pouring yourself a glass of wine, building a puzzle and listening to some music to get your mind off of things. 

    What’s your favorite PBH product?:

    My favorite PBH goodies are the walnut brownies and the double chocolate cookies! Can you tell I love chocolate? 

    Thank you for reading Melanie’s spotlight feature! If you know anyone who you think would be a great person for us to feature in a PBH Spotlight, tell us all about them at hello@paleobakehouse.com !

    Our Sugar Alternatives

    Our Sugar Alternatives

    Since expanding our products to include more keto friendly options, I have received hundreds of questions regarding our sugar alternatives. Although some of these alternatives have some scary sounding names, there’s nothing to fear about them! Trust me, I did tons of hours of research making sure these were the best for our customers. These alternatives are able to keep carb count low, while still giving you that great PBH baked goodie taste!

    Traditionally sweets and the keto diet don't really go hand-in-hand, but using natural sugar alternatives helps us make that possible! Traditionally  we only used coconut sugar, and honey. Since then, we have dived head first into the keto goodie world! We have been experimenting with different alternatives in an effort to make sure our keto goodies are the best tasting possible, while also being able to keep you in ketosis. Not even going to lie, we had a few fails in the test kitchen! 


    So, which sugars do we use?  

    I'm glad you asked! We use a variety of alternative sweeteners to get our taste just right, while keeping the nutritional information keto friendly. We currently use a mix of stevia, monk fruit, allulose and erythritol.


    We started experimenting with erythritol first! We rolled out our lemon coconut cookies and cinnamon sugar donuts using erythritol. It had best flavor profile for us and still kept the nutrition on point.  Erythritol is great, but we have definitely been asked the most questions regarding this sweetener.  The biggest question asked ,so why do we use it? Erythritol is a natural sugar alcohol that's widely used in zero and low calorie foods as a sugar alternative. It is the perfect sugar replacement to keep your carb and calorie intake in check, while still being able to enjoy that same sugar taste! A big plus with the sweetener is that is contains only 6% of the calories of sugar, but it still contains 70% of the sweetness. It is safe, natural and most of the sugar gets absorbed by the bloodstream before it even reaches the colon!    


    Another sugar we introduced is allulose. Allulose is classified as a "rare sugar" because it is naturally present in only a few foods. Foods like figs, raisins, dates, dragon fruit, wheat, and maple syrup all contains traces of this sugar. Allulose also provides only 0.2–0.4 calories per gram, or about 1/10 the calories of table sugar! This makes it perfect for keeping insulin levels down in diabetics. In addition, it’s been shown to resist fermentation by your gut bacteria, minimizing the likelihood of bloating, gas or other digestive problems!

    Monk fruit

    Monk fruit is a small, green fruit that is indigenous to Southeast Asia. The fruit has been used by monks since the 13th century as a means to sweeten both food and beverages naturally. Monk fruit extract is believed 150 to 200 times sweeter than table sugar BUT contains zero calories, zero carbohydrates, zero sodium, and zero fat. (Also leaving no impact on blood sugar levels!)


    Stevia is probably the most known and a sweetener we had been asked to use for a while. Stevia is a natural sweetener alternative that derives from the leaves of the plant species Stevia rebaudiana. Stevia has no calories, and it is 200 times sweeter than sugar in the same concentration. Stevia is a very popular alternative for those who are seeking to lose weight, lower their blood sugar, or control their diabetes.


    We wanted to pick the best sweeteners and we feel these are perfect. We love the benefits and most importantly the taste! We actually think our new products sweetened with these sugars taste better than the ones with honey! Their low sugars is also a huge plus for us! We hope you learned a few things and if you’re hungry and want to try these amazing sweeteners try out our new bundles and products! 

    What’s your favorite sugar/sugar alternative? 

    Stay sweet,


    PBH Tribe Spotlight: Kay!

    PBH Tribe Spotlight: Kay!

    We’ve come to discover that our very own PBH Tribe members have some of the most inspirational journeys. We love your stories, and would love the opportunity to share them with our audience to inspire others! PBH stands for being passionate, bold and honest and we believe your journeys stand for all of our values. 

    We’re planning on continuously featuring one of our followers and their story on our social media pages in an effort to highlight their amazing journeys. For the month of July we're very excited to share Kays' story! (follow her on Instagram! @ketokalamazoo) We feel as her story and community strongly resonate with what we stand for. As part of our new PBH blog, we’d love to feature her story on her journey through immense adversity to a healthier lifestyle through strictly Keto!

    We sent Kay a few questions to get to know her story better! We loved her journey, and felt that it could inspire some fellow PBH Tribe Members to live a healthier lifestyle through an alternative, healthier diet. Read her amazing story below! 



    Can you give us a brief story about yourself?: I lost 150lbs in one year despite never stepping foot in a gym -and some pretty crazy circumstances! Spring 2018 I clocked in at 402 pounds and decided enough was enough. Summer 2018 I contracted a virus that destroyed my nerve roots and I basically had to learn how to walk again. Despite two hospitalizations and surgery, I stayed keto! No more excuses for this gal! Although I experienced a huge decrease in physical activity (I was bed ridden for long periods of time) and an increase in cortisol/stress (inhibits weight loss) from illness, I still lost 150lbs in one year JUST by letting go of carbs. Also, my autoimmune flare-ups are basically gone and I’m off my rheumatoid arthritis prescription!


    What are you most passionate about?: Currently, I am most passionate about giving hope to others who are facing the intimidation of extreme weight loss. I felt hopeless and depressed for so long -and I do not wish for ANYONE to feel this sadness when an easy fix is available. Upkeep of my Instagram account takes a great deal of time, but the motivation and hope it inspires keeps me going. 


    How has going keto changed your life? : Keto has pretty much eradicated joint pain and inflammation caused by my autoimmune disease. I feel absolutely wonderful and experienced this change within WEEKS of starting keto. No more chronic aches/pains/flare ups and I'm no longer taking my rheumatoid arthritis prescription (long-term use of anti-inflammatory drugs are wretched for your liver!). The weight loss is also pretty awesome. I've gained quite a bit of lost confidence and am so darn happy I don't have to worry about silly little things like fitting into seats -especially with summer coming up. Patio furniture used to make me so anxious!


    What’s your favorite PBH product? : Cinnamon sugar donuts are my favorite PHB product! I love the texture and buttery cinnamon sugar flavor. I also appreciate the individually wrapped freshness. Random, but I store PBH treats in my freezer! I LOVE taking a bite of freezer chilled donut with a sip of hot coffee or tea! 


    What does our acronym P.B.H. mean to you? ? To me, PBH stands for quality, support, integrity, kindness, and stunning product. My journey with illness, healing, and weight loss has made me incredibly conscious of what I'm putting into my body. The overall mission of the organization, the people, and the care that goes into each delicious bite will always receive my rave reviews and recommendations.