This SF health coach shares a helpful guide to a happier stomach.
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It’s almost game day—and if you’re into all things Tom Brady, football and food, this weekend could be a big test for your newly anointed New Year's diet. From sugary snacks to chips and dips galore, it’s not always easy ignoring the savory temptations that are being served up, especially if you’re on the wildly popular Ketogenic Diet (hey, we predicted it would be bigger than ever in 2019!).
If you feel yourself eyeing that 20 layer dip after the coin toss, here are our four of our favorite low-carb, Keto-friendly recipes that will please any crowd, guaranteed.
An office favorite, this dish has all the goodness of wings, without the added mess. In a rush? Use a store-bought roasted chicken. We suggest doubling this recipe because it’s always a hit!
Makes: 4 cups
- 2 cups shredded chicken, cooked
- 1 (8 oz.) package cream cheese, softened
- ½ cup buffalo wing sauce
- ½ cup blue cheese or ranch dressing
- ½ cup cheddar cheese, shredded
- Preheat oven to 350 degrees.
- Mix all ingredients into a large bowl and spoon into shallow 8x8 baking pan (larger if doubling).
- Bake for 20 minutes, or until heated through and top is bubbling.
- Serve warm with crisp cool celery or veggies of your choice.
Turn up the heat without loading up on carbs! Make game day easier by prepping these a day or two ahead, and baking them right before kickoff.
- 6 medium Jalapeño peppers, sliced lengthwise and seeded
- ¼ cup cheddar cheese, shredded
- 3 oz cream cheese, softened
- ¼ cup green onions, finely chopped
- 2 cloves garlic, minced
- ¼ cup bacon, cooked and crumbled
- Preheat oven to 375 degrees. Line baking sheet with aluminum foil.
- In small bowl, combine cream cheese, cheddar cheese, green onions and garlic.
- Fill jalapeños halves with cream cheese mixture. Place on baking sheet.
- Sprinkle jalapeños with bacon, lightly pressing into cream cheese.
- Bake for 20 minutes, or until peppers are soft.
No party is complete without a tray of these timeless snacks. Don’t wanna deal with dill? Try using sweet relish instead.
Makes: 2 dozen
- 12 hard-boiled eggs, cooled
- ⅔ cups mayonnaise
- 4 teaspoons dill pickle relish
- 2 teaspoons Dijon mustard
- 1 teaspoon fresh ground pepper
- ¼ teaspoon garlic powder
- ⅛ teaspoon paprika
- Cut eggs lengthwise in half. Scoop out cooked yolks, placing whites to the side.
- In a medium size bowl, mash yolks and stir in all ingredients (except paprika) until well blended.
- Spoon yolk mixture back into egg whites.
If you’re on Keto, you may miss comfort food. Thanks to my husband, these chicken “fingers” are the perfect low-carb option to feed that craving or serve at your Super Bowl party this season.
- 1 package raw chicken tenders
- 1 package chicharrones pork rinds
- 2 eggs
- Grated parmesan cheese (optional)
- Coconut oil (or preferred cooking oil)
- Preheat saucepan on medium heat, adding oil to fully cover the pan for frying.
- Place chicharrones in a sealed bag and pound down under they have a breadcrumb consistency. Pour chicharrones onto a plate or bowl where you can easily cover the chicken.
- Break eggs in a medium-size bowl and stir until the yoke is thoroughly mixed. Dip chicken into eggs. Then immediately dip chicken into the chicharrones, fully covering each chicken tender.
- Add chicken tender to heated pan, cooking fully on each side until chicken is cooked through and crispy on the outside.
- Serve warm with hot sauce or low-carb dips.
No meat, no problem. Packed full of flavor, these “wings” (made by our resident nutritionist Erica Fowler) are the perfect substitute for the real deal—and we’ve got no bones about that!
- Head of cauliflower
- 3 tablespoons of gluten-free flour
- 2 tablespoons of olive oil
- 1 tablespoon of tahini
- 1 teaspoon of maple syrup
- ½ teaspoon of chili powder
- ¼ teaspoon of smoked paprika
- ¼ teaspoon of apple cider vinegar
- Dash of cayenne pepper
- Dash of pink salt and pepper
- Dash of hot sauce
- 3 tablespoons of warm water
- Homemade vegan parmesan
- Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
- Wash cauliflower and cut away the green leaves. Dice the cauliflower into floret chunks for the ‘wings”.
- In a mixing bowl combine the flour, olive oil, tahini, maple syrup, chili powder, paprika, cayenne, apple cider vinegar, salt and pepper, dash of hot sauce and warm water.
- Stir into a thick paste.
- Take the cauliflower florets and roll them into the mixture until they are fully coated and line them on the baking sheet.
- Bake for 25-35 minutes or until the cauliflower is tender.
- Once tender, take out of the oven and serve on a dish garnished with kale or parsley and a dust of homemade parmesan and enjoy!
I’m celebrating week 21 of pregnancy. Baby is the size of a banana or bell pepper. I don’t know why it’s so fun to compare a growing fetus to a fruit or veggie, but it gives me a much-needed laugh while I make note to avoid consuming bananas for the week. This is also ultrasound week. I’m no longer able to bring my husband and daughter to the appointment, but we understand that these restrictions are put in place to protect us. Like so many pregnant women and mothers across the world, I’m doing my best to adapt to the new norm and changes that COVID-19 has introduced to my already stressful life.
Pregnant women across various metro cities are beginning to face fears of delivering their baby without a birthing partner by their side for the duration of the hospital stay. Family members and friends may not be able to meet baby in-person for quite some time, so those special first meetings happen over FaceTime. New mommy groups switch to virtual meetups. I’m feeling the weight of it all (and I’m not referring to the extra weight I’ve gained from WFH snacking), the heaviness of the unknown that we all carry as we navigate through all of this change.
Tuning into nightly news or googling the latest COVID-19 death tolls is a surefire way to lose sleep, but we do it anyway because we want to stay informed as we wrap our heads around how much this pandemic will change our world. Maybe your anxiety and personal despair grow as you hear from a friend who recently lost their job or read about your favorite restaurant unable to keep its doors open. Canceled events, long-anticipated vacations, and temporarily closed fitness studios are not only inconvenient, but force us to reframe our attitudes.
I can hear my mother’s voice telling me to relax. She tells me that the baby can feel my stress, and that isn’t good for anyone. I begin to feel guilty about my inability to quiet the negative feelings and decide that something needs to change. We can’t change what the media reports, the pressure at work, or predict how long it will take for the economy to recover. But what if we reminded ourselves to do the best with what we have and keep moving forward—one day at a time. Amidst the chaos, we’re becoming a stronger, kinder community, and that is truly a beautiful thing to see.
The journey to my second trimester wasn’t an easy one. I suffered a heartbreaking miscarriage a few years ago. I made time for my body and mind to heal after the loss. Float tank sessions, meditation, vinyasa power flow, and frequent facials helped me connect with my body. I can’t say self-care alone healed my depression, but it certainly helped me discover the importance of self-love and repaired my self-confidence.
After many pregnancy tests and negative results, I was at peace with accepting that having another child may not be in the cards for me. Fast forward to age 37. I was shocked to see a + symbol on three pregnancy stick tests. Although I’m medically referred to as a geriatric pregnancy, my OB/Gyn said there was no reason for me to go into this pregnancy with a negative mindset. Eat healthy, stay active, and focus on being POSITIVE. Maybe the pursuit of happiness and path to personal wellness was really that simple.
On my 38th birthday, I celebrated my 20th week of pregnancy—I’ll refer to it as the “Pregnant in a Pandemic Party.” I blew out a candle on a warm chocolate chip cookie that my husband and daughter baked together. They were my only party guests, but I didn’t need a room full of people at a fancy restaurant to feel pure gratitude. People across the world continue to test positive for COVID-19. I was safe in my home with my family. I was right where I needed to be.
Although the past few weeks have brought a wide range of emotions for all of us, I’m choosing to use this extra time to self-reflect and bond with family. I’m mentally recording my five-year-old daughter as she whispers to my stomach and tells her baby sister that August couldn’t come soon enough. This is life. So perfectly imperfect at times, but beautiful in more ways than we know. We may be housebound, down to the last few rolls of toilet paper, and our hair hasn’t seen a salon in over a month. The loss of control and routine over our daily lives can make us feel like failures. Trust me; we’re not. We were never meant to get through this alone. Together, we will get through this—one day at a time.