Diet & Lifestyle Coaching

Are you ready to tackle some major changes in your life? Do you want to radically improve your diet, stress level, hormone balance, sleep or exercise routine? We offer one-on-one sessions, working with you to expand your knowledge and achieve your goals. Sit down with Dr. Laura Peterson in a quiet office to work through material and make sustainable healthy changes in your life. Four and six-week programs are available.

4 Week Program

  • One 15 minute “See if this is right for you” consultation in person or by phone
  • One initial 1 hour session
  • Three follow-up 1 hour sessions
  • Workbook with materials and calendar for tracking diet, stress, sleep and exercise.
  • Weekly tracking of weight, blood pressure, waist circumference, blood glucose and ketone level as applicable
  • Reference list for each topic including peer-reviewed scientific research and evidence-based books and readings

6 Week Program

  • One 15 minute “See if this is right for you” consultation in person or by phone
  • One initial 1 hour session
  • Five follow-up 1 hour sessions
  • Workbook with materials and calendar for tracking diet, stress, sleep and exercise.
  • Weekly measurement and tracking of weight, blood pressure, waist circumference, blood glucose and ketone levels as applicable
  • Reference list for each topic including peer-reviewed scientific research and evidence-based books and readings

Additional sessions and longer programs are also available.

Which challenges would you like to tackle?

Dietary changes

Would you like to explore the low-carb and keto diets?  Learn to how to do it safely and sustainably as well as avoid the common errors leading to electrolyte imbalance and keto flu.

Do you need to start an anti-inflammatory or auto-immune diet? Understand why and how to make important dietary changes to reduce your inflammation and start feeling better naturally.

Intermittent fasting -Learn why skipping meals isn’t a bad thing, and how it can help you lose or maintain your weight and improve various health markers such as insulin levels, human growth hormone and cellular repair.

Stress and hormone balance

We live in a fast-paced world with more distractions and to-dos than ever before, and this is wreaking havoc on our cortisol and other adrenal hormones. This in addition to our diet affects our sex hormones, often pushing women into estrogen dominance.  We will talk about the sympathetic and parasympathetic nervous systems and how to allow ourselves to rest and digest, cortisol production and adrenal fatigue, and how to restore the estrogen and progesterone balance. 

Sleep

At least one-third of Americans are sleep-deprived.  Lack of sleep is associated with all kinds of negative effects- decreased immune system function, poor memory, decreased neuro and endocrine modulation, as well as moodiness and depression.  We will talk about what a good night’s sleep should look like and how to become a better sleeper.  Sleep is critical to your health and not something to be ignored or replaced.

Exercise

Exercise is proven to improve mood as well as brain function, cardiovascular health and bone density.  We will work through how to fit it into your schedule, and what type of exercises would be best for your health and most sustainable for your lifestyle.   We will create a plan for you to use exercise to combat stress, improve your health markers, and achieve your health goals.

Ready to get started?  Book your free consultation now.

Keto Grasshopper Bars

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This won as the favorite at the Keto Cookie Swap last week. And I am happy to share the recipe. So starting off with the base layer, which is just slightly different than the one in Keto Coconut Brownies since I was missing a few of those ingredients..

Fudgy Keto Brownies
1 cup butter
1/2 cup xylitol (or 2/3 cup erythritol)
3 eggs, room temp
1/2 cup almond flour
1/3 cup cocoa powder
/4 tsp baking powder (this is the high-altitude version)

Directions
-Soften or melt butter (it seems to work either way), mix thoroughly with xylitol
-Beat eggs slightly, then mix in to butter and xylitol
-Mix together all dry ingredients (the rest) in a bowl and pour in slowly while beating
-Pour into 8″ by 8 ” pan and bake at 350 for 20 to 25 minutes, until just set. Once it has cooled, place it in the freezer while you make the next layer.

Peppermint Cloud Layer
2/3 cup heavy whipping cream, whipped to a stiff peak
3 oz cream cheese, softened
½ cup powdered erythritol,
½ tsp peppermint extract
1-2 drops green food coloring (completely optional!)

Directions
-Whip the heavy cream with about 2 Tbsp of the powdered erythritol
-Mix softened cream cheese with the rest of the erythritol, peppermint extract and optional food coloring (I don’t like food coloring but I do use it for pictures 😉 )
-Gently fold in the whipped cream into the cream cheese blend, starting with about a quarter of the whipped cream.
-Smooth on top of brownies
-Put pan in freezer while you make the next layer

Chocolate topping layer
4 oz unsweetened chocolate
1/3 cup heavy cream
2 droppers liquid stevia

Directions
-Melt the chocolate carefully into the cream to emulsify, whisk in the stevia and pour over the peppermint layer.
-Cut with a hot sharp knife when fully chilled.
Eat, share, enjoy!

LCHF New York Style Cheese Cake

Ingredients:

  • Around 1 cup finely chopped almonds (crust)
  • 4, 8 ounce packages of cream cheese
  • 1 cup butter
  • ½ cup heavy whipping cream
  • 1 ½ cups sour cream
  • ¾ cup Xylitol
  • 1/8 cup coconut flour
  • 1/8 cup lemon juice
  • 1 teaspoon vanilla extract.
  • 6 eggs

Directions:

  1. Allow ingredients to reach room temperature. Pre-heat oven to 375 degrees.  Wrap a 12” spring form pan with aluminum foil (prevent drips while baking). Butter the inside of the pan and layer the finely chopped almonds on the bottom.
  2. Mix cream cheese with the butter until a smooth consistency. Add xylitol and coconut flour, mixing thoroughly.  Add lemon juice and vanilla extract slowly, mixing thoroughly.  Beat in eggs one at a time, making sure each is mixed thoroughly before adding the next.
  3. Pour batter into pan and place on center rack of oven. Add small container of water to oven to increase humidity and prevent cracking.  Baking takes around 60-70 mins (top of cake should level and turn a light brown).
  4. Allow cake to cool in oven w/ door cracked for around 1 hour after baking. Move to refrigerator and cool completely before attempting to serve.

Low-Carb Diet and Athletic Performance – Open House

Low-Carbohydrate performance

Can you be on a low-carb or ketogenic diet and still perform at your peak level? Have you heard about the Navy SEALs switching to a ketogenic diet for enhanced mental and physical performance? We are here to provide information on this topic! And we might as well provide delicious low-carb foods for you to try!

On your way to or from the People’s Market, stop by our office and talk to Dr. Tyler and Dr. Laura, the owners and local sports chiropractors. Look at the resources (including the fascinating books above) that illuminate this subject. Hear more answers from Dr. Dan Peterson, MD. Note -We will be pre-recording questions with him, since he will be absent due to an opportunity for a five day low-carb trek in the Tetons. Let us know anything you’d like to know, I’ll be interviewing him Friday. There will be scrumptious foods to taste and door prizes including a free treatment and keto brownies!

Wednesday July 18th 5-6pm at JH Backcountry Health

Lesser Known Benefits of Low Carb Diets

Well, we have a nutrition speaker coming to our office next week; I figure I had better make sure I am read up on the subject. Dr. Dan Peterson, MD, MPH will be speaking on, “Reducing Inflammation & Pain by Eating Less Carbohydrates.” So, it’s true, I am already on board with a low-carb diet. I avoid sugar (almost all of the time) and simple carbohydrates such as bread, pasta, potatoes, rice and so on, since your body breaks those down into sugar ever so quickly. I’ve been doing this long enough that I am used to it, and now I feel crappy when I do eat these things. Turns out that’s great because it is an immediate reminder that sugar-loaded brownies and ice cream don’t do my body any good. If you want a long nerdy video on how sugar is a toxin, watch “Sugar: The Bitter Truth” by Robert H. Lustig, MD. We watched this for school, and I’ll confess I loved it. It’s perhaps a little boring for most. But it explains on a molecular level how sugar (and alcohol) break down in your body.

Anyhow, we have all heard of low carb diets for weight loss, the Atkins diet of old perhaps being the most memorable. Low-carb diets aren’t just for weight loss. The research is adding up, and there are many other health benefits. The scientific review “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets” lists them out, along with the level of evidence they have supporting them. It’s a 2013 article, so I’m guessing more evidence is mounting as the low-carb diets grow in popularity and acceptance.

There is strong evidence of the therapeutic role of ketogenic diets for
• Weight loss
• Cardiovascular Disease
• Type II Diabetes
• Epilepsy

There is emerging evidence of the therapeutic role of ketogenic diets for
• Brain Trauma
• Cancer
• Parkinson’s Disease
• Alzheimer’s
• Amyotrophic Lateral Sclerosis
• Polycystic Ovary Syndrome
• Acne
• Neurological Disease

I also like the review because it addresses the potential risks of a ketogenic diet. These tend to be exaggerated. Yes, eating too much protein can be hard on your kidneys and could be an issue if you have kidney damage. Most ketogenic dieters don’t overeat protein, instead they eat more calories from fat. In addition, the review differentiates ketosis from ketoacidosis. If you are on a ketogenic diet, your blood pH is 7.4, the same as on a normal diet. Diabetic ketoacidosis has pH levels of less than 7.3, and this is a pathological not physiological condition.

Check out that review and look at https://www.cookinginspiredbylove.com/what-is-ketosis/ Kelly Peterson explains things in every day terms. She also writes an amazing cooking blog (I can vouch for the deliciousness of her meals) and has a Keto cookbook coming out soon.

~Dr. Laura

* I’d better put this on here- DISCLAIMER – Before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider who sees you in person.