Articles Chronic Illness
Overlooking Acid Reflux Disease in Children
July 2, 2020
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Image by Ben Kerckx from Pixabay

Acid reflux disease in children is actually quite common and easily overlooked. Symptoms in children are more difficult to catch and connect. We don’t typically look to a child’s diet as a potential cause, because that’s just not the norm in this country, but this is a digestive issue…so why wouldn’t we look at what they’re eating?

An 11-year-old boy in Boston developed a Gastroesophageal reflux disease (GERD). According to his mother, Cathy, it was the end of June in the year 2005 when her son developed a cough which usually happens during sleep, and even during the daytime. It is only a short dry cough symptom. His pediatrician thought it was only an allergy, however, when her son was tested, the result showed that there were no allergies. According to her, it was her son’s asthma that relates to GERD.

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Slow Cooker Pork Carnitas (GFDF, Keto, Whole30, Paleo)
June 29, 2020
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Carnitas – Mexican Slow Cooker Pulled Pork, Pork Carnitas

This slow cooker pork carnitas recipe is awesome. There’s nothing easier than throwing everything into the slow cooker before you start your day for a super easy dinner!

We have a lot of lettuce tacos around here. I usually do ground or shredded beef or fajita-style chicken. Always a great meal, but this time I was in the mood for a different kind of taco, something more like you would get at Chipotle only using a lettuce leaf in place of the tortilla.

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Articles Weight Loss
Tips for Breaking a Weight Loss Plateau
June 27, 2020
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Photo by Eternal Happiness from Pexels

It happens to all of us…the dreaded weight loss plateau.

You’re cruising along, ecstatic because you just completed the induction phase of Atkins or the first couple of weeks off of sugar and grains on The Primal Blueprint. It was a miracle you got though those few weeks and made it through the withdrawal symptoms. Maybe you’ve incorporated exercise, the scale is moving in the right direction and you’re feeling great.

Then, dun dun dunnnn…the scale slows way down or even stops. By this point you’re weighing yourself every day and going bonkers.

Now what!?

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Articles Nutritional Therapies
Food Labels: How to Read Them
June 25, 2020
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Young woman reading information about the product on the phone

Learning to read food labels is a super valuable skill in your journey to optimal health. You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes. It is a super-sized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and ideas on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

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Articles Lifestyle
The Power of Antioxidants for Staying Young
June 22, 2020
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Photo by Lidia Costea from Pexels


What’s all the buzz around antioxidants and why are they so important?

Everyone wants to grow old gracefully. Some go under the knife to get that youthful look while others opt for a more natural way to maintain that healthful glow. The way to make peace with age can be found in the types of foods that we eat and the miracle ingredient they contain.

This hidden “miracle” is called antioxidants. They have graced the pages of magazines, medical journals, and every product from hand cream to supplement pills. But what are antioxidants and what can they do to keep you looking your best? Let’s explore this question.

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Articles Intentional Living
How to Overcome Emotional Eating
June 20, 2020
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Photo by Daria Shevtsova from Pexels

Eating is a part of life. Your body gets its nutrients from food. Sometimes we can go overboard with our eating habits and it can result in gaining weight. One issue with food is emotional eating.

The problem of emotional eating may end with the scale but it begins in the mind. Stress takes a toll on your life. When your defenses are compromised your health takes a hit and so do your emotions.

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Articles Weight Loss
Common Dieting Mindset Mistakes
June 18, 2020
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Photo by Andrea Piacquadio from Pexels

Despite the plethora of weight loss information available, these common dieting mindset mistakes are being made over and over every day. I’m not talking about little slipups where you stole a french fry off of hubbies plate, but big mindset mistakes that distract you from your weight loss goals and accidentally lead to self-sabotage.

Understanding these errors can help you develop the attitude that will not only help you reach your goals but lead to permanent weight loss.

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Chronic Illness Nutritional Therapies
5 Nutritional Foundations for Optimal Health
June 15, 2020
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Photo by Luis Quintero from Pexels

We have way more control over our health and wellbeing than we are lead to believe. Proper nutrition is one of our most powerful tools and it’s important to understand how we can leverage it to achieve optimal health. There are five nutritional foundations that are critical to proper function and they should be the focus of any nutritional approach to health.

The five areas of focus in my nutritional approach include:

  • Digestion
  • Blood Sugar Regulation
  • Fatty Acid Balance
  • Mineral Balance
  • Hydration.

If any of these foundations are out of balance or in dysfunction, it will be difficult to achieve optimal health. In this post, we’ll walk through a brief overview of why each of these nutritional foundations is so incredibly important.

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Articles Intentional Living
Meal Planning Tips for Busy Moms
June 13, 2020
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Photo by August de Richelieu from Pexels

Dinner is the last meal of the day and a time when families can get together and discuss their day. It is also a hectic meal for busy moms who are just getting off of work or who have been busy with other activities all day. Forget trying to get a healthy meal on the table, busy moms are just trying to get something edible on the table. These meal planning tips for busy moms are sure to help!

We could all take the easy way out and whip out the pre-made chemical-laden food so we have more time for ourselves. But in the end those foods will send everyone into a spiral of disastrous health. If you are a busy mom or you know a busy mom, here are some meal planning tips to help make dinner meals easy and even fun.

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Gluten-Free (GF) Keto Low-Iron Recipes Snacks Vegetarian
Fried Cheese Balls (Keto, GF, Low-Iron, Vegetarian)
June 11, 2020
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Cheese is awesome and fried anything is awesome, so fried cheese is just heaven! These fried cheese balls are the best keto snack out there!

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Gluten-Free (GF) Keto Low-Iron Recipes Sides
Cheesy Bacon Cauliflower (Keto, GF, Low-Iron)
June 8, 2020
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Who says cauliflower has to be boring? It’s delicious if you cover it in cheese, cream , and bacon! Spice up your cauliflower with this great cheesy bacon cauliflower side dish recipe.

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Paleo Stuffed Peppers (Low-Carb, Whole30, GFDF)
June 6, 2020
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Thank goodness for ‘paleo-ised’ recipes! We had a hankering for stuffed peppers and had to find a way to make paleo stuffed peppers.

I’ve been reading a ton of paleo blogs and I’ve come across some great inspiration for recipes. We love stuffed peppers but they usually include rice or bread crumbs and cheese or other ingredients that I’m sensitive to. I decided to just stuff them with a mix of stuff that sounded good. This recipe is definitely put together just off the cuff.

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Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Mains Paleo Recipes Whole30
Salmon Burger (Keto, Paleo, GFDF, Whole30, Low-Iron)
June 4, 2020
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salmon burger

This salmon burger recipe is super easy! I love this nutritious meal for a weeknight dinner. Thirty minutes and three ingredients and you’ve got a tasty meal on the table with minimal time and effort!

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AIP Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Paleo Recipes Sides Snacks Vegetarian Whole30
Celery Root French Fries (Keto, Paleo, GFDF, AIP, Low-Iron, Vegetarian)
June 1, 2020
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Photo by Glady Francis from Pexels

There’s no real replacement for the all-mighty potato, but these celery root french fries are a pretty good snack.

I am a serious potato addict! Mashed, baked, scalloped, roasted, hashed, chipped, and especially french fried. I love the potato in so many ways, but while eating low carb or keto, these guys are a wee bit too high on the glycemic index so I need to refrain.

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Articles Ketogenic Lifestyle
10 Low-Carb Power-Packed Foods
May 30, 2020
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Image by Couleur from Pixabay

What is the secret to a long and healthy life? Well, you are what you eat, or rather what you absorb and assimilate, so why not start with food? Here are 10 low-carb power-packed foods.

As you well know, not all food is created equal. Some “food” is completely void of nutrition and others are super nutrient-dense. We’re focusing on nutrient-density in this list. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life. It’s not just about looking good, we want to feel good and live a long happy life!

Now, some of the items on this list are highly controversial in the low-carb and keto community because they can be a bit higher in carbohydrates. Some folks have a hard time with some of these items due to food sensitivities and intolerance. So, take the full list with a grain of salt and include what works for your individual biology. We’re all different and have different nutritional requirements and tolerances.

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Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Recipes Vegetarian
Low-Carb German Chocolate Cake (Keto, GF, Vegetarian)
May 28, 2020
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Sometimes you really just need to splurge on something decadent. This low-carb German chocolate cake is just the ticket. It’s only 18g net carbs, gluten-free, dairy-free, refined sugar-free, and it tastes just like the real thing!

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Articles Intentional Living Lifestyle Nutritional Therapies Weight Loss
Eating Healthy with a Busy Schedule
May 25, 2020
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Photo by Gustavo Fring from Pexels

When it comes to eating right many of us find that the number one hindrance to our success is the lack of time to prepare the proper meals and snacks for our dietary needs. It is often much more convenient to throw one thing in the crockpot for the family or resort to the fast food last resort rather than preparing the healthy and nutritious meal that we should be eating. If you’re like me when time runs out and stress enters the equation all healthy intentions fly out the window. Eating healthy with a busy schedule can be really tough!

Planning, prepping, and organization ahead of time is the real key to success on a low-carb eating plan or any eating plan for that matter. You have to work at eating right and there are a few things you can do that will reduce the temptation to hit the drive thru and keep you on course.

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Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Mains Paleo Recipes Whole30
Crispy Chicken Leg Quarters (Keto, Paleo, Whole30, Low-Iron)
May 23, 2020
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Dark meat chicken, is the best chicken! I just love dark meat and crispy skin on my chicken. I mean, if I’m really honest, most of the time I just want the skin and could care less about the meat. This crispy chicken leg quarters recipe is a staple in our house. I think you’ll love it too.

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Articles Inspiration Lifestyle Weight Loss
How to Stay Motivated to Exercise
May 21, 2020
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Photo by Andrea Piacquadio from Pexels

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to figure out how to stay motivated to exercise to stick with it!

This is what people who are overweight should try to understand. However, even if it’s easy to set intentions and it’s easy to follow through for you, this is not the case for almost 35% of Americans who are unable to lose weight or maintain a healthy weight.

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Articles Ketogenic Lifestyle Nutritional Therapies
10 Low Carb Staples You Can’t Live Without
May 18, 2020
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Image by Pearl Vaj from Pixabay

Here is a list of 10 low carb staples to help you plan ahead and stay on your low-carb or keto plan. This list covers everything, so make sure and adjust based on your preferences and sensitivities.

For those just starting out and even for you long-timers, sticking to your healthy low carb lifestyle can be difficult. There are carbohydrates, sugar, and sneaky anti-foods in everything. Some times it’s hard to figure out what’s ‘safe’ and what’s not. Eating low-carb takes a bit of rewiring your brain to look for certain things to avoid.

You should start by reading labels. Pay attention to carbohydrate count, sugar count, and fiber count. You should also check out the ingredients list under the white Nutrition Facts box. This is where the really important information is. If you’re trying to stay away from sneaky ingredients like high fructose corn syrup (HFCS), hydrogenated fats, hydrolyzed fats, trans fats, and other scary chemicals, this is where they will be listed.

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Meet Heather Cooan

Hi! I'm Heather, welcome to my little corner of the interwebs where I talk about holistic wellness, self-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, food blogger, nutrition and wellness educator, comic book nerd, recovering overachiever, ex-roller girl, 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, agency, and self-directed healthcare.

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