Heather Cooan - Nutrition Counseling, Consulting, and Education

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

Keto & Low-Carb BBQ Sauce Guide

September 12, 2019

keto low-carb bbq sauce

Barbeque sauce with a basting brush in a jar; Shutterstock ID 432677620; PO: today.com food

Use this keto & low-carb BBQ sauce guide to find the perfect BBQ sauce for your needs without sacrificing your health.

When it comes to keeping with a ketogenic eating template, there are plenty of pre-made sauces and seasonings we simply can’t live without. But, BBQ sauce is easily at the top of this list. No summer cookout is complete without some zesty BBQ sauce for your ribs or chicken.

However, some of these condiments have some not so healthy ingredients lurking inside. Most mainstream smoky sauces contain sugar, corn syrup, or much worse, and I don’t just mean a tiny teaspoon. Some BBQ sauces have as many as 51 grams of sugar per 2Tbs. serving. That’s enough to toss you right out of ketosis with one meal, and you don’t even have to finish it!

This list is all about keto and low-carb BBQ sauces. Some of them you’ll love and some of them you’ll hate. For the most part, they’re all pretty tasty, but as with any sugar-free food, you risk consuming some unsavory chemicals like aspartame. If you are less concerned with your food quality, this may be fine for you, but if you’re more of a purist, some of these sauces may send you running for the hills.

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

Avocado Oil Mayonnaise (Paleo, Keto, Whole30, GFDF)

September 9, 2019

avocado oil mayonnaise

I love mayo! Since I can’t do dairy, mayo ends up being a staple. I avoided making my own for years. For some reason, I have always been a little intimidated. Turns out, it’s actually pretty simple and easy. This avocado oil mayonnaise recipe has become my go-to mayo recipe. It’s delicious in my egg salad, tuna salad, or as a salad dressing base.

Nutritional Therapies Weight Loss

Food Cravings: Win The Battle

September 5, 2019

Woman on the diet craving to eat cake

Oy, food cravings …I battle these suckers no matter how clean I’m eating!

I seem to be addicted to the foods I’m allergic to, so it’s super important to winning the food craving battle. I’ve also learned over the years that I’m a stress eater and I tend to turn to food when I’m bored. So it’s important for me to steer clear of my allergen foods, find healthy ways to deal with stress, and keep myself busy to avoid diving headfirst into a bag or box of something poisonous.

Dairy-Free (DF) Desserts Keto Recipes Snacks

Dairy-Free Fat Bomb Recipes

September 2, 2019

dairy-free fat bombs

Courtesy of Simply Good Fats

It’s time to ditch any fear of fat, and get on board with the keto craze of the moment – fat bombs! While they do seem to be all the rage right now, it’s for good reason. The evidence supports that a diet filled with the right kinds of fats offers a multitude of health benefits. These dairy-free fat bomb recipes will satiate your hunger and satisfy your sweet tooth.

Cancer

Complementary and Alternative Treatment vs. Home Remedies

August 29, 2019

complementary and alternative treatment

Image by Wolfgang Claussen from Pixabay

I get a lot of inquiries about the traditional complementary and integrative medicine (TCIM) or complementary and alternative treatment (CAM) protocols I chose to heal my body of vulvar cancer. Many people who reach out to me are suffering from a cancer diagnosis themselves, while others are worried about prevention, or have symptoms and are afraid they may have cancer but have yet to be diagnosed. Often, during these conversations, I find that the person inquiring is actually confused about CAM treatments vs. natural or home remedies.

Let me be very clear here, there are no known natural or home remedies for cancer. The internet is full of forums, blogs, and Facebook groups touting everything from turmeric and baking soda to fruit juice and apricot seeds as the sure-fire cure for any and all cancer diagnoses’. While some of these claims are rooted in legitimate research, these claims are wild exaggerations perpetrated by fear and are not to be trusted.

Hormone Balance Sexual Health

Birth Control: Dangers & Side Effects

August 26, 2019

Photo by Adam Kontor from Pexels

Maybe you’ve recently gotten into or out of a relationship, maybe you’re curious to learn more about your body, or maybe you’re just overwhelmed by the variety of options when it comes to birth control these days. Hopefully, you’ve seen our post explaining how hormonal birth control works in your body, (if not, check it out here!) but that might still leave you wondering – is this a good idea for me or not? While a quick google search on the dangers of hormonal contraception will bring up site after site quoting the usual suspects in terms of side effects, there are more and more consequences emerging that every woman should know about. We’ll dig into the research and give you the run-down of effects ranging from general considerations to downright serious concerns of hormonal birth control methods such as the pill, the patch, injections, or an IUD. First, we’ll start with the basics.

Autoimmune Disease Cancer Ketogenic Lifestyle My Life Press

Keto Savage Podcast Interview

August 23, 2019

keto savage podcast

I was fortunate enough to get the chance to sit down and chat with Robert Sikes from the Keto Savage Podcast this week. I highly respect Robert as an entrepreneur and a leader in the ketogenic space. Robert is also just a really great guy and we had a good conversation. It was an absolute pleasure to share my story with him and his listenership.

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

Quick & Easy Salmon Foil Packets (Keto, Paleo, AIP, Whole30, GFDF)

August 22, 2019

salmon foil packets

These quick and easy salmon foil packets are literally the fasted and easist weeknight meal ever.

Fish is usually the easiest thing to defrost in a hurry at our house so we try to have fish at least once a week. Always wild-caught, usually salmon, flounder, rockfish, swordfish, or tuna. Tonight was one of those nights, busy hanging out with friends and getting ready for the week so I got out two salmon fillets.

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

Roasted Broccoli, Brussels Sprouts, and Onions (Keto, GFDF, Paleo, Whole30)

August 15, 2019

roasted broccoli, brussels sprouts, and onions

Roasted veggies are the best side dish. This roasted broccoli, Brussels sprouts, and onions recipe is no exception!

Roasting is an easy, great way to add major flavor and texture to any veggie. One major roasting staple at our house is broccoli, here I’ve added Brussels sprouts and onion to mix things up. Mushrooms are another great item to add to the mix. Easy, delicious, and great for you!

Chronic Illness Hormone Balance Weight Loss

PCOS Diet & Weight Management

August 12, 2019

Photo by Moose Photos from Pexels

I have PCOS. What Should I Eat? Let’s talk PCOS diet tips…

If you are among the one in ten women with polycystic ovarian syndrome (PCOS), you’ll know that losing weight on PCOS is hard. The hormonal imbalance that comes with PCOS comes with metabolic issues. But that doesn’t mean a healthy weight is impossible! Here’s how PCOS affects your metabolism and thus your diet, and what you can do to get your weight under control.

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

10 Dairy-Free Keto Mug Cake Recipes (Keto, GFDF)

August 8, 2019

dairy-free mug cake recipes

keto peanut butter mug cake with a spoon on table

Soothe your sweet tooth with these top 10 dairy-free keto mug cake recipes!

It’s a huge misconception that dieting has to be bland and boring for your taste buds. I mean, maybe if you’re on a low-fat diet, but not when you’re on keto! Keto is delicious! You are able to indulge in yummy desserts like mug cakes! If you are taking a dairy-free approach to your keto WOE, you’re in luck! Each of these 10 keto mug cakes is dairy-free!

Trust me, you don’t want to miss out on these fabulous cake recipes that are super easy to make and totally satisfy your sweet tooth. Let’s get to it!

Chronic Illness Wellbeing

How to Improve Vitamin D Deficiency

August 5, 2019

improve vitamin d deficiency

Previously, I’ve explored what role vitamin D deficiency plays in the development and progression of autoimmune conditions, and with just how important vitamin D is in maintaining optimal immune health, it seemed like a good idea to share about how to improve vitamin D deficiency and if you’re not yet deficient, how to increase your vitamin D levels and reduce your chances for developing a deficiency in the first place.

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

Vanilla Ice Cream (Keto, Paleo, GFDF)

August 1, 2019

vanilla ice cream

Image by Aline Ponce from Pixabay

I scream, you scream, we all scream for ice cream! If you’re gonna make ice cream at home, you have to perfect a vanilla ice cream recipe first. Then you can add in anything you want to make any flavor you want! This recipe is simple, requires no cooking time unlike my Keto Chocolate Walnut Fat Bomb Ice Cream, and comes out great every time.

Hormone Balance Sexual Health

Seed Cycling for Hormone Balance

July 29, 2019

hormone balance

Photo by Miguel Á. Padriñán from Pexels

Have you been on and off different types of birth control for several years? Do you suffer from Polycystic Ovarian Syndrome (PCOS), PMS, hot flashes, fatigue, or notice that when not on birth control your cycle has been nowhere near regular? Or maybe you just feel off yourself and get blindsided by moodiness and irritability at strange times in your cycle. If any of these scenarios sound familiar, you might be interested in exploring the idea of balancing your hormones naturally to get yourself back on track. Did you know the foods you eat can influence the hormone patterns in your body? For years, many natural practitioners have used the concept of “seed cycling” to do just that.

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

Crispy Bacon Brussels Sprouts (Keto, GFDF, Whole30, AIP, Paleo)

July 25, 2019

crispy bacon brussels sprouts

I’ve never been a huge fan of brussels sprouts. But that was before crispy bacon brussels sprouts! I was only ever exposed to them boiled when I was younger and they were always bitter, mushy, and just plain gross. Sorry Mom, but they were no bueno. In my efforts to expand my veggie repertoire I’ve started eating them again and I think I have figured out the most delicious way to make them. Roasted up all crispy with bacon. In bacon grease of course!

Lifestyle

Best Non-Toxic Sunscreens for Your Face

July 22, 2019

best non-toxic sunscreens for your face

Image by Bernd Hildebrandt from Pixabay

You definitely want to know about the best non-toxic sunscreens for your face. Protecting your facial skin from the sun’s UV rays should be at the top of your list of summer self-care practices. Overexposure to the sun can leave your face looking wrinkled and weathered, over time. It also puts you at higher risk for skin cancer. The only facial SPF that should be in your beach bag is one with healthy ingredients.

Most dermatologists and the Environmental Working Group (EWG) recommend using facial sunscreens that are mineral-based as these formulas deflect UV rays away from the skin rather than absorbing the radiation into the body like chemical sunscreens tend to do.

I admit I was shocked when I discovered that the very substance I was slathering on my face to prevent skin damage was known to cause skin damage and health issues. So, I kind of made it my mission to seek out the very best non-toxic sunscreens for your face that I could find.

Natural sunscreens are great for the body, but sometimes we need an SPF that is specifically formulated for the face as to not clog up pores and whatnot. Our facial skin differs from the rest of our body as it is thinner in some places and much more sensitive.

It’s imperative to don an SPF cream on the face every day, no matter the season. Too much UV exposure will leave your smooth mug looking discolored and inflamed. Nobody wants to deal with unsightly sunspots or worse yet, facial melanomas. Not. Fun.

Here are five of the best non-toxic sunscreens for your face.

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

Crockpot BBQ Pork Ribs (Keto, Paleo, GFDF, Whole30)

July 18, 2019

crockpot bbq pork ribs

Image by Constanze Riechert-Kurtze from Pixabay

Pork ribs are so good, especially crockpot bbq pork ribs. They’re so easy to make in the crockpot it’s ridiculous. Here in Phoenix, where it’s routinely 100 plus degrees in the summer, we don’t want to be outside messing with grills and smokers. Forget that, we’re gonna stay inside where it’s nice and cool in the airconditioning!

Have you ever made crockpot BBQ pork ribs? You basically just throw all the ingredients int the crockpot and forget about it for several hours. It really couldn’t get any easier. The most labor-intensive part of the process is pulling the membrane off of the ribs.

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

Dairy-Free Summer Keto Party Food

July 15, 2019

dairy-free summer keto party food

Image by Markus Distelrath from Pixabay

Dairy-Free Summer Keto Party Food

When the weather is hot and sunny you sort of naturally fall into a celebratory kind of mood. This usually leads to backyard BBQs and parties by the beach. Now, if you’re like me, and you probably are or else you wouldn’t be reading a keto blog post, you want some keto dairy-free options! Here are some great dairy-free summer keto party food options.

How many times have you gone to a picnic and the food choices are so laden with carbs that you can feel your insulin levels rising just standing near them? *Raises Hand*

I get it, most summer parties are going to have a host of potato salad, mac salad, and hot dog buns on the menu. It’s tradition, right? Wrong! Well, it doesn’t have to be, anyway. You can bring your own low-carb creations to the party. Plus, as we all know, keto food is so satiating nobody can ever tell that it’s “healthy”.

This roundup gives you some ideas on what you can serve this summer at park picnics, backyard BBQs, and beach parties.

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

Rib Rub (Keto, GFDF, Paleo, Whole30)

July 11, 2019

Rib Rub Recipe - Ribs on a grill

We eat a ton of ribs around here! Blake is a fanatic about his ribs and he’s constantly asking me to make them so we have to have a good rib rub on-hand at all times! This time we were out of the spice blend we usually use and had to come up with a rib rub recipe on the fly. Luckily, I had just ordered some Lakanto Golden Monkfruit Sweetener and this was the perfect opportunity to try it out.

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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, 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.

Learn More About Heather