Heather Cooan - Nutrition Counseling, Consulting, and Education

Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30

Roasted Veggie Medley (Keto, Paleo, Whole30, GFDF)

May 23, 2019

roasted veggies

More veggies! We’re on a roll with new veggie side dishes and this Roasted Veggie Medley is a great way to switch it up! I don’t know about you, but every now and then I need a break from my standard crispy bacon brussels sprouts. I mean I luuuuurve my roasted Brussels, but for the sake of variety, I need to switch it up sometimes.

This time I decided to just mix up a bunch of random veggies and roast them. Some of these are veggies I usually have on-hand and some of these we don’t eat on the regular so it made for a nice change of pace. This random experiment turned out pretty good. Resulting in a different side dish to complement a nicely grilled ribeye steak. Oh yeah, baby. I think this would go well with any kind of fatty meat actually. I’ll probably serve it alongside a lamb chop too, I think that would make for a great paring!

Intentional Living

#GIRLBOSS | Book Review

May 20, 2019

girlboss book review

#GIRLBOSS Book Review

Sophia Amoruso’s personal account of her journey to create her clothing company, Nasty Girl in #GIRLBOSS is such a great read. #GIRLBOSS is real and raw, sarcastic and identifiable. I highly recommend this read to any woman who is working toward her dreams and needs a little bit of inspiration.

Gluten-Free (GF) Keto Mains

Chicken Enchilada Bake (GF, Keto, Paleo)

May 6, 2019

chicken enchilada bake

So, Blake was in the mood for enchiladas tonight and I happened to have some chicken on hand. The last of the chicken stockpiled in my freezer. So I whipped up a pan of chicken enchilada bake that seemed to do the trick with his craving.

Wellbeing

Daily Stress Management Tips

May 2, 2019

stress management

Photo by picjumbo.com from Pexels

There are many wonderful things about our society: TV, smartphones, tablets, GPS. While those things most certainly make life easier, they can also make life a tad bit more stressful. Staring at screens all day leaves us with fatigue, eye strain, and poor posture while indulging in media at our fingertips hours every day leave our cortisol levels sky-rocketing from all the negative images and advertising we see on a daily basis.

Some of us start our day with these anxiety-riddled habits by checking our email, news, and social media before we are even out of bed. The good news is we can balance out these energy- and joy-sucking habits we have created through mindfulness. Here are five stress management tips to help you deal.

Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30

Enchilada Omelet (Keto, Paleo, Whole30, GFDF)

April 29, 2019

Enchilada omelet on a plate.

You gotta try using your leftover taco meat in an enchilada omelet!

Eggs are amazing food, so versatile, cheap, and yummy! Not to mention, extremely nutritious and beneficial to our health.

I stumbled across this use of eggs when I was trying to figure out what to do with some leftover taco meat. I’m always determined to use up as many leftovers as possible, I hate wasting food. Especially when it’s expensive grass-fed beef!

Wellbeing

How To Get a Handle On Stress Eating

April 25, 2019

Photo by Murilo Folgosi from Pexels

It’s a simple truth: eating good food feels good. When we’ve had a particularly rough or tiring day, it’s natural to want to grab some chocolate cake on the way home. That will make us feel better, right? Wrong!!!

Chocolate cake will just lead to a sugar crash later – and, depending on your nutritional goals, may even lead to a shame spiral. Plus, if you’re eating when you’re not hungry, you’ll probably feel bloated or sick. The sugar will make you more tired, irritable, and stressed out later. That doesn’t help anyone.

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30

Leftover Prime Rib Recipes (Keto, AIP, Whole30, Paleo)

April 22, 2019

Image by Larry White from Pixabay

Mmm, prime rib. Rare. Juicy. Fatty. Delicious. Prime has to be THE best holiday meat ever. I grab a couple at every holiday when it’s on sale. I just can’t resist! It’s so special that I can never let any go to waste and there’s usually a ton of leftovers. You can totally eat it reheated as is with some steamed or roasted veggies. Some are even a bit offended if you use such a glorious cut of meat in leftover recipes. But I don’t care, I do what I want. Here are five great recipes for leftover prime rib.

Cancer

What if My Mammogram is Abnormal?

April 18, 2019

Photo by Niklas Hamann on Unsplash

A mammogram is one of the most commonly performed screening tests. According to the Centers for Disease Control and Prevention, 2015 statistics indicate that about 65% of women over the age of 45 have had a mammogram within the last two years.

A mammogram is considered the standard protocol for detecting breast cancer, but it is not foolproof. There are instances when a mammogram does not detect cancer although it is present. The opposite can also occur and a false positive is produced, which means it is considered “abnormal,” but the abnormality is not cancerous.

Cancer Ketogenic Lifestyle

Livin’ La Vida Low Carb Podcast Interview

April 16, 2019

Livin La Vida Low Carb — Heather Cooan from HeatherCooan.com is a cancer survivor, entrepreneur, and health & wellness educator. Advocating for ownership over your own health and medical treatment, Heather speaks and writes on nutrition and lifestyle interventions for healing chronic illness, managing stress, recovering from burnout, and living life on your terms.

I had the pleasure of chatting with Jimmy Moore over at Livin’ La Vida Loca. We talked through my journey to healing my body of cancer utilizing a therapeutic ketogenic diet. As well as my mission to help others take control of their health through nutrition and lifestyle interventions.

Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Recipes Snacks

Peanut Butter Cookies (GFDF, Keto)

April 15, 2019

Peanut butter cookies used to be one of my favorites. Especially homemade peanut butter cookies! So I’ve set out to find the perfect dairy-free, gluten-free, and keto peanut butter cookie recipe and I think I’ve finally got it!

Super simple with only three ingredients. These cookies take just a few minutes to whip together. This recipe is a winner in all areas. It’s become the recipe I turn to most when I need a little something sweet and I have nothing on hand. They’re ready in a pinch and you can totally eat them warm, no need to let them cool if you don’t want to.

Hormone Balance Sexual Health

The Fertility Awareness Method Explained

April 11, 2019

birth control, fertility awareness method

No matter your age or stage in life, there is a good chance you’d benefit from learning about the fertility awareness method — provided you have a monthly visitor (and while I could list all of the creative names a woman’s period has received over time, I’ll just leave it at that awkward term). Though it is true that this day in age, women are fortunate to have multiple choices when it comes to birth control, many options have unwanted side effects, costs, and visits to a doctor’s office. So, what is the fertility awareness method (also known as FAM), what are the benefits, and how do you do it? Let’s dig in.

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30

Grilled Eggplant With Fresh Herbs (Keto, GFDF, AIP, Whole30, Paleo)

April 8, 2019

grilled eggplant

We’re getting bored with our sides and veggie options. Since the weather is warming up, it’s time to get to grilling! We decided to start tossing some veggies on the grill and came up with this recipe for grilled eggplant with fresh herbs.

Nutritional Therapies Weight Loss

How To Handle Food Cravings

April 4, 2019

Taking on the challenge of a diet is a difficult thing, but when you are trying to make a permanent change in lifestyle, the task becomes even more daunting. It seems that at every corner there are potential pitfalls, and sometimes it just becomes too much to take. Do not feel as though you are alone, because everyone succumbs to the temptation at some point or another. What you do after the temptation matters most, getting back on track is the important thing. Spending time beating yourself up over having a weak moment will not accomplish anything. The best thing you can do is concentrate on getting back on track.

I have had the pleasure of asking several of my friends what tempts them the most, and more importantly, what they do to get back on target and overcome temptation. This is what they had to say;

Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes

Keto Banana Bread (GFDF, Paleo)

April 1, 2019

Lauren over at Healthy Indulgences is a wizard when it comes to low carb substitutions, especially the sweet ones! If you haven’t checked out her site and sampled some of her recipes, get your buns over there! I adapted her Healthy Banana Nut Muffins recipe to make keto banana bread recently and it was wonderful. Tasted just like the real thing! I used almonds instead of the walnuts she suggests and only for the topping to give it a little crunch. The bread was so moist and squishy, I’m sold on coconut flour!

Nutritional Therapies

Why Are Fermented Foods Good for You?

March 27, 2019

fermented foods, gut health, probiotics

Image by Photo Mix from Pixabay

If you’re anything like me, the first time someone mentions fermented foods will probably make you gag. I mean, really, aren’t fermented foods rotten foods?

Get ready to have your mind blown…

No, they are anything but rotten! In fact, they are insanely good for you. I can remember my best friend telling me about all of the foods she was fermenting and thinking she was insane.

Then, it happened….

She gave me my very first kombucha SCOBY (an amazing thing that creates amazing fermented tea). Soon after making my first successful batch of kombucha tea, I was fermenting all of the things.

Many of you may not realize this, but popular foods that you’ve probably been consuming your entire life are fermented. Sauerkraut? Fermented! Yogurt? Fermented! Sour cream? You guessed it, fermented! So, see? You’ve been eating your fair share of fermented foods and just didn’t know it.

In this article, we are going to get to the nitty gritty on fermented foods and why they will totally rock your socks….and gut health.

AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30

Dijon Shrimp Over Sauerkraut (AIP, GFDF, Keto, Paleo, Whole30)

March 25, 2019

sauerkraut, shrimp

Image by Victoria Lin from Pixabay

I’ve been craving sauerkraut for days now, but I haven’t been in the mood for hotdogs. I usually scoop the kraut over Tetons or brats from Sprouts and slather on the spicy mustard. So I got creative and came up with this dijon shrimp over sauerkraut recipe.

I was on the hunt for something different and I ran into a fantastic sale on jumbo wild caught shrimp at Sprouts Farmer’s Market. If you follow me on Instagram, then you know how much I love Sprouts. This grocery chain always has great prices, the freshest produce, and really great seasonal meats and seafood. They even offer a grocery delivery service now that’s actually really great!

Here’s what I experimented with…this turned out surprisingly delicious and I think I’ll make it again. Dijon shrimp over sauerkraut sounds like a crazy combo, but it definitely satisfied my kraut craving.

Let me know what you think about this recipe and I’d love to know how you like to eat your kraut! I’m always looking for a new way to get this amazing fermented food into my diet!

Gluten-Free (GF) Keto Recipes Snacks

Famous Dave’s Salmon Spread (Keto, GF)

March 22, 2019

We love BBQ and prior to my discovery that gluten is death, we used to hang out at Famous Dave’s BBQ. I can’t eat there any longer as they use wheat in their sauces and every dish seems to be contaminated, but we loved Famous Dave’s Salmon Spread, before I also found out that dairy is death for me!

I can’t even eat this version of Famous Dave’s Salmon Spread, but it’s a favorite with my other half so I reverse engineered it from the menu and I do make it for him on occasion.

This is one of my favorite ways to use up leftover salmon and for those of you who can eat dairy, it’s a real treat! Awesome snack to take to parties as well. Once people get past how it looks and give it a try it tends to go pretty quick.

Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30

End of The World Venison Chili (Keto, Whole30, Paleo, GFDF)

March 12, 2019

Venison chili in the crockpot.

Back on 12/21/12, I competed at an End of The World Chili Cook-off. I made an awesome venison chili! I would have taken first place if I hadn’t over salted the chili, but other than that, it turned out so flavorful and delicious. I mean, venison chili!

Today’s a rainy and cold day here in Phoenix, so I thought I’d make a batch of this chili to warm us up. Why not share the recipe with you guys while I’m at it!

We’re really big on chili around here. What other dish is so hearty, meaty, delicious, and so incredibly easy to make in large quantities?

I usually put beans in chili, but this time I’ve omitted the legumes simply because I ran out of room in my crockpot! The absence of beans makes this recipe 100% keto and paleo friendly!

This recipe made a huge batch of chili and filled my 6-quart crockpot to the brim, so if you’ve got smaller appetites, no more room in the freezer, or you’re just not in the mood to eat chili every meal for a week you can cut the recipe down.

Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes

Ultimate Fudge Keto Brownies (Paleo, GFDF)

March 2, 2019

Ultimate fudge keto brownies stacked on a plate.

So, you know the bakery section of the grocery store? You know, where the brownies flirt shamelessly with you! Ugh, if only there were ultimate fudge keto brownies to rescue you from those sugar-filled store-bought devils.

Anyway, my husband is drawn to that bakery section. Every week we go shopping together as part of our Sunday ritual and every week he oggles the baked goods. The last couple of weeks those brownies have been catching his eye.

Desserts Gluten-Free (GF) Keto Recipes

Keto Cream Cheese Frosting (Keto, GF)

March 2, 2019

cream cheese frosting

Keto cream cheese frosting in a white mixing bowl.

Cream cheese frosting is the easiest recipe on the planet. If you have a hand mixer and a few minutes of time to cream some stuff together you can make it. So, I’m not surprised that keto cream cheese frosting is also super easy. Just swap out the sweetener.

You can use this keto cream cheese frosting recipe for anything you want. I’ve seen people roll a dollop up inside a keto pancake or waffle. You can obviously top cakes, brownies, cupcakes, and donuts with it. Blake loves to frost my ultimate fudge keto brownies with it!

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Hi! I'm Heather, welcome to my little corner of the interwebs where I talk about holistic wellness, healing, and food-as-medicine.

I'm a lot of things! I'm a vulvar cancer survivor, marketing executive, entrepreneur, autoimmune warrior, nutrition therapy student, nutrition consultant, nutrition counselor, nutrition and wellness educator, comic book nerd, recovering overachiever, and a lifelong rebel. :)

I'm passionate about nutritional therapies and lifestyle interventions when dealing with chronic illness, autoimmune disease, and hormone imbalance. I'm also very passionate about informed consent, bodily autonomy, and self-directed healthcare.

Learn More About Heather