keto diet

Fermented Chai Low-Carb Granola

My Fermented Chai Low-Carb Granola recipe is the perfect gut-boosting Keto Diet breakfast. One ¼-cup serving contains only about 2.3 grams of carbs, while traditional recipes and packaged varieties contain about 22 grams of carbs. That’s a big savings! It helps keep my insulin levels low, but I don’t miss out on my favourite flavours or textures.

This crunchy, satisfying granola is easy to make—and easy to adjust to make your own! The coconut oil is a good source of quality fat, which helps you feel full and satiated. The nuts, seeds and whey provide a healthy dose of protein to give you non-stop energy as you start your day. I also add fermented chai protein, which lends a complex spice profile, balanced with a kiss of (low GI) sweetener. 

I’ve been making this for my mom who has cancer, and it keeps her body in a ketogenic state. This enables her to starve the cancer of sugar, which it feeds on. I recommend it to anyone interested in the Keto Diet—or anyone who wants to feel happy and healthy all morning long!

Fermented Chai Low-Carb Granola

Adapted from Maria Emmerich’s granola recipe

1 cup chopped pecans
1 cup chopped walnuts
1 cup slivered almonds
1 cup sunflower seeds
1 cup raw pumpkin seeds
½ cup sesame seeds
¾ cup vanilla whey protein powder (Genuine Health or any vanilla protein powder you like) 
1 cup Genuine Health Fermented Whole Body Nutrition with Greens+ Vanilla Chai Powder
½ cup erythritol (Organic Zero) or ½ cup xylitol
1 tsp. stevia glycerite (stevia glycerite does not have the bitter aftertaste) 
1 tsp. cinnamon
½ tsp. Celtic sea salt
1 ¼ cup melted coconut oil


  1. Preheat the oven to 300° F.
  2. In a large bowl, mix the nuts, seeds, protein powders, erythritol, stevia, cinnamon and salt. Add the oil and combine. 
  3. Transfer the granola to a large cookie sheet and spread into a single layer. Place it in the oven for 20-25 minutes, until golden brown. 
  4. Remove and let cool. Break the granola into bite-sized pieces and store in an airtight container. Serve with almond or coconut milk.

Gut Girl Note: Opt for organic ingredients to reduce your exposure to chemicals and pesticides. 

Are you excited to try this recipe? Tell me about it in the comments below. Or, contact me to schedule a complimentary Breakthrough Session, and let me help you create a delicious dietary plan that works for you! 


11 Keto Diet Benefits That May Surprise You!

It’s impossible to stick to something if you’re not experiencing any results. Imagine going to the gym for a year and still not feeling any better or stronger. You might get discouraged. It’s the same with diets. I’ve been sharing my experiences with the Keto Diet (Introduction and Starting: Days 1-10), because for me, it really works. Of course, everyone’s body is different. But if it’s right for you, the Keto Diet benefits will change your life. 

Unlike most diets that only boast weight loss, this diet can help you alleviate a multitude of symptoms. For example, the joint pain I felt on a daily basis is 100% better. I’m so in tune with my body that I respond to fullness, and thus, prevent overeating. I’ve also been able to balance my hormones, which helps me feel calmer and happier. And the list goes on. In fact, the list is so extensive that it may surprise you! 

Amazing Keto Diet Benefits

  1. Freedom to go long periods of time without getting hungry
  2. Confidence to nourish your body with quality fats
  3. Ability to manage blood-sugar irregularities
  4. A deeper appreciation for simple, healthy foods
  5. Fewer cravings for sugar…actually, no cravings for sugar!
  6. A feeling of satiation and fullness after meals 
  7. The freedom to skip a meal when necessary
  8. Relief from joint pain
  9. Stabilized hormones
  10. Mindful weight loss (minus the deprivation)
  11. Boost in cognitive function for the win!

Impressive, right?

In addition to the diet, I also take supplements to support my body. If you begin the diet, you may want to consider adding these to your routine. (Note: Do consult with a doctor if you have any serious medical conditions before taking supplements.) 

My Supplement Regime 

  • Multi-vitamin: 1 daily 
  • Bifidobacteria: 2 capsules daily with a gut shot of sauerkraut juice or kvass juice 
  • Vitamin K2: 100-200 mcg daily along with Vitamin D3: about 5,000 IU daily
  • Zinc: 50 mg daily
  • Potassium: 99 mg twice daily
  • L-Glutamine: 3 grams (3,000 GM) 3 times daily
  • Digestive Enzymes: 1 capsule before each meal
  • Aloe Vera: 1-3 capsules daily
  • Zinlori 75: 1 capsule daily 
  • Magnesium: 800 mg before bed
  • If you have thyroid issues, you can include thyroid-healing vitamins

Let’s talk: Are you feeling inspired? Or are you struggling to start a new diet and stay accountable? If you’re interested in losing weight or feeling better, contact me to schedule your FREE Breakthrough Phone Session. 

Plus, check back for a special Keto Recipe!


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.