Ketogenic Diet

Ketogenic Diet Introduction

It’s easy to feel alone in your struggle with health and weight, but I want you to know that I’m right there with you. I’ve been following the Ketogenic (Keto) Diet for years in response to my own issues, and want to share my story. But first, what exactly is the Keto Diet?

The Keto Diet

The Keto lifestyle is based on science, and it’s gaining in popularity. Managing portions is paramount, as too much protein can cause sugar spikes and weight gain (contrary to what the Atkins Diet wanted us to believe). It’s more than another oversimplified “low carb diet” that avoids many key health factors. 

The Keto Diet aims to control insulin, which stops blood sugar spikes. It also regulates weight, aging of the cells and the hormone leptin, which regulates our hunger. The meals are all low carb with moderate, portion-controlled sources of high-quality fat and protein. 

Without those carbohydrates in your diet, your body will move into a state of ketosis. “Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones.” Web MD 

My Journey

Throughout my life, I watched my mother struggle with her weight, and I thought I was doomed. In my teens I starved myself, trying to maintain what I thought was an ideal weight. I was a model in my late teens and early twenties. In order to sustain the mandatory 21-inch waist, I was on a less than desirable eating plan. (I only wish I knew then what I know now!) 

Needless to say, my body and hormones were hit hard, and I did some metabolic damage. I quit modeling and opened a successful modeling and talent agency. I continued to struggle with my weight until I began to exercise daily and eat a low-carb diet. In addition to the weight loss, I finally felt good and happy with my body. But after having my three children, I experienced that all-too-familiar sense of overwhelm around my weight. The hormonal changes were causing cravings, fatigue and more weight gain. 

A year after my last daughter was born (nine years ago now), I was fed up and ready to get rid of those last stubborn 20 pounds. This is when my Keto journey began. At the Bernstein Clinic, I was instructed to follow a low carb, low fat, low calorie, quick weight-loss diet that was monitored by my doctor.

When I became “fat adapted,” meaning I was in a Keto state, I experienced amazing results: no hunger, no muscle loss, lots of energy and, yes, quick weight loss. After losing the excess weight, I began a maintenance program, increasing my good fat intake and calories. 

Over the years, and especially during my training as a Health Coach, I tried many different diets from vegan and vegetarian to the art of making and eating raw foods. I eventually discovered that the Keto Diet was the best fit for my metabolism, happiness and hormone health, and incorporated it into my gut-boosting dietary plan. 

It’s a freeing and wonderful feeling to know how to control your own cravings, weight and health. I no longer have fear or stress around food. I’m not perfect and get off track now and again, but it’s so easy to get back to it. The most important thing I learned is never to be hard on myself. I just love my self up and get back into a Keto fat-burning state. 

Interested in learning more about the Keto Diet? I’m going to be sharing more information on this diet regime on the blog, so stay tuned. Plus, feel free to ask questions by contacting me or leaving a comment below. 

Gluten-Free Focaccia Bread

Last week, I gave you a list of gut-healing foods to try, including a new favorite of mine: Gluten-Free Focaccia Bread. To me, it’s the best thing since, well, sliced bread!

Some of you may know that I follow the Ketogenic Diet, so I’m always on the lookout for low-carb, low-sugar recipes. Made with ground flaxseeds or flax meal, this bread ticks all the right boxes. Not to mention, the herbs and spices make it taste just like traditional focaccia bread, but without all the refined ingredients.

Of course, versions of this recipe have been around for a while, but I give it my own Gut Girl spin by incorporating dried onion flakes. I also add a dash of probiotic seasoning for extra flavor—and a dose of belly-boosting bacteria.

The great thing about flax bread is that you can use it anywhere you would use regular bread. So you can say, goodbye to those carb cravings! My favorite way to enjoy this recipe is by making a simple sandwich with avocado and cultured veggies. I also like to slather it with organic almond or peanut butter.

Once you’ve mastered it, you can really get creative. Make up a batch (or two) for picnics, road trips and back-to-school lunches.

Focaccia Bread

Dry Ingredients
2 cups ground flaxseeds or flax meal
1 Tbsp. Flavor Plus Probiotic Italian Seasoning
1 Tbsp. dried onion flakes
1 Tbsp. garlic powder
1 Tbsp. baking powder
1 Tbsp. baking soda
1 tsp. sea salt

Wet Ingredients
5 large eggs
½ cup water
¼ cup olive or coconut oil


  1. Preheat the oven to 350° F. Line a loaf pan with parchment paper or line muffin tins to make buns.
  2. In a large bowl, combine the dry ingredients.
  3. In a blender, combine the wet ingredients and blend until it yields a foamy texture.
  4. Add the wet mixture to the dry mixture and gently mix.
  5. Let the batter sit for a few minutes to thicken up.
  6. Pour the batter into the loaf pan or muffin tins.
  7. Bake for 20 minutes or until golden.
  8. Remove from oven and put the bread or buns onto a cooling rack.

Ready for a bite? Try this recipe and let me know what you think. Plus, be sure to snap a picture of your finished Focaccia Bread and tag me on Instagram so I can see (you can see my batch there, too!).