A Dietitian’s Tips for a Keto-Friendly 4th of July

staceyIn today’s guest blog post, ketogenic dietitian Stacey Bessone provides some tips for celebrating the 4th of July while on the ketogenic diet. Stacey is a ketogenic dietitian, RDN, LDN, based in St. Petersburg, Florida, and a Keto Ambassador.

 


Fourth of July: The official American holiday for summer.  It is a great day for family time, outdoor grilling and fireworks.  Staying on the ketogenic diet during this holiday can be cool and tasty.  Here are some suggestions for a festive, keto-friendly 4th.

  1. Make sugar free popsicles and frozen treats. You can make cream-cicles with heavy cream and sugar free gelatin or use water, stevia and food coloring to make your own frozen pops. It is also fun to make star-shaped frozen ice cubes using just water and food coloring.  Who doesn’t want a red, white and blue stars floating in their water??
  2. Use the “raw meat” choice and pre weigh foods for the BBQ. Chicken, beef or your favorite protein can be cooked on the grill right along with everyone else’s protein.  Just keep track of your keto portion and it will be served hot. Try a lettuce bun for your hamburger.  Ribs can be tasty too.Young black boy holding flag at 4th July family garden
  3. Make Kabobs using your favorite protein with peppers and onions. Use low-carb ranch or make another low-carb creamy dipping sauce.
  4. Try substituting cauliflower for the potato in potato salad or for the macaroni in mac and cheese (try this Cauliflower & Cheese recipe from KetoCal). Zoodles (spiralized zucchini) are a great substitute for pasta as well. Coleslaw can be made low in carb using mayo.
  5. Try grilling your carb portion of the meal. Grilled tomato, grilled zucchini or even grilled fruit (maybe a small portion of a peach) taste great.
  6. Consider breaking out some berries for dessert. Berries are in season and naturally low in carbs.  Adding heavy whipping cream or cooking them in butter are super delicious. You can even make a low-carb fresh berry crumble, such as these 4:1 KetoCal® recipes for Raspberry Crumble and Blackberry Crumble.
  7. Use cookie cutters in the shape of stars to cut out sugar free gelatin into Fourth or July shapes. Try this 4:1 gelatin recipe from KetoCal.
  8. Remember it is not always about food. What a great day for playing outdoor games like kickball, catch, corn hole game or Frisbee.  Also look on Pinterest for DIY games like Twister using spray paint on the grass or bean bag toss using paper plates and paint. It is a great day to go to the beach. If outdoors is not your thing, a good movie or show may be a good treat too.
  9. If you are playing outside, remember to STAY HYDRATED. This is important for everyone but especially important when on the ketogenic diet. Drink plenty of water and do not skip your meals and snacks.

Have a happy and safe 4th of July!

-Stacey

Summer Traveling while on the Ketogenic Diet

Today’s guest blog post is by ketogenic dietitian Robyn Blackford, RDN, LDN. You can find Robyn on Twitter @KetoQueen or on Facebook as@KetoQueenB. Thank you for these helpful and timely tips, Robyn!

Robyn Blackford, RDN, LDN


The beginning of summer is finally here! Are you considering a family trip this summer? Packing up your keto kid for a family trip may seem like a daunting task to accomplish. Whether you are traveling by air or car, here are a few ideas for you to consider as you plan your summer get-away:

  1. Make a checklist. Think of all of the things that you need to pack and things you need to do. Start this list several weeks before the planned trip. This will bring you much needed peace of mind knowing that everything is checked off of the list and you truly have thought of everything!
  2. Label everything. Be specific and label all bags and bowls of food items. It may even be helpful to label the outside with what food it contains and what day and time you plan on serving it. This way it is fool proof when other family members are trying to be helpful and helps you to keep everything straight and organized.
  3. Check your destination. It can be rather helpful for you to look into the hotel you are you have to do what is best for your family. A hotel may offer some perks, like a concierge and a chef who are happy to meet the needs of your child’s special diet. But, a rental home will have a full kitchen that you can utilize. Be sure to find the closest grocery store and see if they carry your favorite items.
  4. Travel letter from your Keto Center. Many facilities who support the Ketogenic Diet have standard letters that they can provide to families. The travel letter should include that your child is on a special medical diet and that it would be helpful to be able to carry in certain items, such as unrestricted amounts of fluids (cream, oil, water, etc) and a cooler. These letters can be used for air travel as well as amusement parks and water parks that usually restrict customers from bringing in outside food.
  5. TSA guidelines. Familiarize yourself with the rules, so you know what special accommodations your family may need. The TSA Cares website can be very helpful.
  6. Timing is everything. Many websites that give tips on traveling with children suggest that you choose travel times near bedtime. To me, this sounds like the perfect idea, especially for children on a special diet. You can feed your keto kid their meal and then prepare them for a traveling bedtime, whether it be by car or airplane. This is less time you have to think about feeding your child and it’s an easy distraction in your travel plan.
  7. Medical ID or food allergy bracelet. Some families already utilize the medical ID bands for the purpose of seizures, but why not also use it for your ketogenic diet. Listing an allergy to dextrose can be helpful in the event of an emergency during your travels and  help others to be aware of the needs of your child’s medical diet. In general, people take allergies a bit more seriously than diet guidelines.
  8. Easy to pack and eat foods. For easy packing, chose foods that can be stored for a long time in a cooler or even stay fresh outside of a cooler. Consider these foods:
  • Protein foods: nut butters, lunchmeat, cheese sticks, nuts
  • Fat foods: Fat bombs, oil shots, avocados
  • Carb foods: veggies, very low carb breads, berries
  • Drinkable Meal/Snack: KetoCal 4:1 LQ

I hope these tips make your summer travel a little bit easier.  Planning weeks in advance can help you be successful in taking your next family trip.

Find some fun and enjoy your summer!

-Robyn

 

Keto-friendly Candy and Treat Recipes for Easter

With Easter coming up, you may be searching for keto-friendly candy alternatives to put in your little ones’ Easter baskets. These recipes are perfect for making keto-friendly candy and treats. Use Easter-themed candy molds to make these even more festive.

Chocolate Candy (2.87:1)

Easter Marshmallow Treats (MAD Recipe)

Gummies (3:1)

 

A Keto Dietitian’s Tips for Families Celebrating the Winter Holidays, Keto-Style!

Thanksgiving is a week from today and the rest of winter holidays are right around the corner! In today’s guest blog post, ketogenic dietitian Robyn Blackford, RDN, LDN, provides her tips for families celebrating the holidays while on the ketogenic diet. Thanks for these awesome tips, Robyn!


For people following a ketogenic diet during the holidays, it doesn’t have to be a season of additional stressors. Parents of children who follow a special medical diet, including the ketogenic diet, may even find the upcoming holidays easier to survive than they first thought.

I often hear that extended family members are very supportive of their child’s special diet. Educating others on the diet will open your family up to a potentially strong support system. Most people like to hear about the nuances of the special diet and learn how they, too, can help. Talking about the diet and getting that ‘pat on the back’ can give you just enough motivation and energy to make the next special meal. Siblings may ask if they, too, can have the yummy, magical keto food that you are preparing. What a nice, fun, supportive time that this can be for your whole family!

Whether you are hosting holidays at your house or joining others elsewhere, you are sure to be successful to sticking to your ketogenic diet during these festive days if you practice these tips.

Holidays at your house:

* Consider serving a low carb dish on your menu. There are many low carb recipes readily available, such as a cauliflower mash in place of mashed potatoes. This may be helpful for others to understand some of the details and enjoy the foods that are part of the special diet

* Using festive holiday plates, bowls, and napkins to distract from ordinary or special diet food is a welcome change for people of any age! Try using cookie cutters to make foods more appealing and brightly colored toothpicks to add fun to your holiday meal.

* Keep food out of reach for tiny guests that are on a special diet. This way they cannot snatch foods quicker than you can say no or be able to take it away from them. They can be faster than you anticipate!

Holidays as a guest:

* Consider eating or serving your keto meal before leaving the house. This way you do not have to worry about finding foods you can eat later when you or your child is hungry. Talking to the holiday host can help you be successful if you plan on eating a little something at the get-together.

* Plan to serve and eat your favorite keto foods while away from home in easy-to-warm-up containers. It can be quite a treat if you haven’t had that favorite food in a while.

* For smaller children, be sure to pack a bag full of toys and fun things to help distract them from focusing on food. Do not underestimate the power of non-food rewards during playtime!

 

In any case, make sure that you plan ahead. Mentally prepare your child to resist food that is not part of their special diet and prepare yourself to teach others about the positive impact the diet has had on your lives.

Helping people follow their ketogenic diet can be one of the best gifts you can give them during the holiday season!

-Robyn

A Dietitian’s Tips for Celebrating Easter on the Ketogenic Diet

Lindsey Thompson, MS, RD, CSP, LD

We are pleased to welcome back Lindsey Thompson, MS, RD, CSP, LD.  Lindsey is a ketogenic dietitian and Keto Ambassador from Kansas City. In today’s guest blog post, Lindsey shares her tips and recipe ideas for families celebrating Easter with a child on the ketogenic diet. Thank you for sharing your wisdom with us, Lindsey!

In case you missed her previous guest blog post this month, be sure to check out Lindsey’s tips for families preparing to start the ketogenic diet.


One of the challenges for children on specialized diets is that food is often the focal point of holidays. Easter is a holiday that many families celebrate together and is no exception. If you have a family member on the ketogenic diet, including them in your family meal is imperative, but will require some extra planning.

Easter Meals

On Easter many families feature meals with ham or lamb, pies, breads and dishes with eggs. Consider incorporating the type of meat you are serving into a ketogenic meal for your child, such as ham or lamb with a side of fruit or vegetable and cream or other fats. In addition, here are a few keto-friendly dishes you might consider for your family member’s Easter meal:

KetoCal Cheese and Ham Tart

KetoCal Cheesy Tomato Tart

KetoCal Apple Crumble with Whipped Cream

Ketogenic Deviled Eggs:

Use the following ingredients to put into your child’s ketogenic diet planner to calculate his or her recipe:

  • Egg white- cooked
  • Egg yolk- cooked
  • Mayonnaise
  • Butter- softened
  • Small amounts of mustard, Worcestershire sauce and hot sauce (if your family member likes spicy foods)
  • Salt, pepper and paprika to taste

Instructions:

  1. Hard boil eggs. Slice eggs in half and remove yolks.
  2. Place the cooked egg yolks in a bowl & mash them up with a fork.
  3. Stir in the mayonnaise, mustard, Worcestershire sauce, hot sauce. Sprinkle with salt and pepper.
  4. Scoop the filling into the halved egg whites.
  5. Sprinkle with paprika.

Easter Egg Hunts

In addition to family feasts, many families will attend or have Easter egg hunts for the Easter holiday. Children often hunt and discover plastic eggs filled with treats or goodies. Here are some tips to help include your family member on the ketogenic diet in your family’s Easter Egg Hunt:

Easter is a special holiday for families. With a little extra planning, your child on the ketogenic diet can enjoy and feel included as a part of your family’s Easter traditions.

Happy Easter to all!

-Lindsey

 

For more tips on celebrating Easter while on the ketogenic diet, read Tips and Recipe Ideas for Celebrating Easter or Passover on the Ketogenic Diet.

How to Make Valentine’s Day Extra Sweet on the Ketogenic Diet

We are excited to share today’s guest blog post by ketogenic dietitian and Keto Ambassador Stacey Bessone, RDN, LDN. Thanks for these helpful tips, Stacey!


Being on any diet can be a little tricky on Valentine’s Day.  For some it may be keeping on track for a new year’s resolution.  For people on the ketogenic diet it can be extra complicated.  Candy hearts and boxes of chocolates are everywhere.  Here are a few ideas to make Valentine’s Day extra sweet for your little one.

  1. Nonfood items are always a thoughtful token. Decorating homemade valentines with colored paper and lace are wonderful little ways to say I love you.  They also keep, so you can hang them up and enjoy them for days to come.
  1. Keto friendly treats. Make your own little frosting candies. Prepare a keto frosting, such as this chocolate frosting recipe, then spoon into heart-shaped silicon molds and refrigerate to set.
  1. The same heart-shaped silicon molds can be used to make sugar free gelatin hearts or heart-shaped ice cubes (water and food coloring).
  1. A fancy dinner can be as simple as steak with cream sauce and a bit of veggie with a KetoCal® crème brule for dessert.
  1. Doing an activity together such as a movie or a bike ride can be healthy and fun without any mention of eating.
  1. Dress up is always fun too. You can dress up and create a fancy restaurant-type atmosphere at home with a waiter.  You can put flowers on the table and use cloth napkins and low lighting.  Kids think it is a treat and usually love to be the servers!

These are just a few tips to get you thinking about Valentine’s Day the keto way.  There are plenty of fun things to do and make to make someone feel special- even if they are on the ketogenic diet.

For more information, see “Tips and Recipes for Making Valentine’s Day Fun for Your Keto Kid”.

Christmas on the Ketogenic Diet: Blog Roundup

Christmas

Christmas is just over a week away! As you know, when you have a child on the ketogenic diet, party and meal planning takes a little extra time. To help you prepare, we’ve compiled a list of blog posts with tips and recipe ideas for celebrating the holidays with a child on the ketogenic diet.

Do you know of any other useful blog posts or articles about celebrating the holidays on the ketogenic diet? Please let us know so that we can add it to the list! Also, please share your own tips for other parents in the comment section below.

We hope that your family has a very merry Christmas and happy holiday season!

Tips for Managing Your Child’s Ketogenic Diet over the Holidays (KetoConnect guest blogger)

KetoCal Christmas Recipe Ideas (KetoConnect)

A Keto Mom’s Tips for Managing the Holidays on the Ketogenic Diet (KetoConnect guest blogger)

Winter Holidays on the Ketogenic Diet (Epilepsy Foundation)

Holiday Baking (KetoCook)

Keto Gingerbread House & Gingerbread Men (KetoCook)

Although Hanukkah has already passed for 2015, we also have some tips and recipe ideas for families celebrating Hanukkah on the ketogenic diet in case you missed them.