July 2026 - Eating Against the Grain

Summer is the most social season. The longer days and warm weather naturally draw people together to connect. It's a time of weddings, reunions, block parties, camping adventures, work BBQs, church picnics, bonfires, beach weekends and pool parties. And as we gather, we gobble. These events bring out the most delicious and convenient carb-based food offerings and drinks. Temptations abound for the new and even the well-seasoned keto guests. No one wants to insult a host, so how do you navigate social gatherings while keeping your connections and your metabolic commitments? After a decade of “eating against the grain” of society, I have stickhandled pretty much every social occasion. 

But first, mindset and perspective before action. Remember, people are the main attraction for any of these get togethers, not the food. The priority of gatherings is connecting with others. Many of us have become so food focused in our daily lives that we have become emotional eaters. Food has become our entertainment when we’re bored, our friend when we’re lonely and our therapist when we’re uncertain. Still others suffer with food addiction, relying on the dopamine surge from high carb foods to ease their pain. As we begin to recognize the unhealthy parts of our relationship with food, we can walk a more intentional path. 

I have been alcohol free for over three years. Two decades of being a Mum saw me rarely consuming alcohol. At 50, I decided to make a formal breakup. Alcohol has too many metabolic harms for me to ignore, as it is a mitochondrial toxin and a class one carcinogen like cigarettes and asbestos. Now at social gatherings, I rock club soda, decaf coffee or a flavoured, unsweetened water. You can put your soda in a wine glass with a slice of lime if you want to blend in! For those that still include alcohol, I remind them that being in ketosis means 1) alcohol hits harder, 2) poor food decisions may follow, 3) many choices can stop ketosis and 4) as a CNS depressant, mood may suffer for days to come. For those that choose to imbibe, dry white wines, low carb beer and spirits in small amounts can be consumed by some while staying in ketosis. 

I have long lived by the expression, “if we fail to prepare, we prepare to fail.” For social gatherings with uncertain food choices, I don’t go empty. I eat something nourishing before I go so that I am not famished when I arrive. For larger, casual gatherings, I bring simple nutritious options in my bag: brisket chips, hard boiled eggs, a carnivore bar, jerky, bacon or even butter (however, the summer heat has to be considered!). In the event of smaller gatherings like dinner parties, I reach out to the host to share my metabolic approach to food. I also offer to bring a dish that everyone could share. I love to bring a charcuterie board, devilled eggs, bacon twists, meatballs, pork rinds and dip or prosciutto wrapped cheeses. 

If there is a BBQ, at least there will be meat!  For many metabolic members, they follow a harm reduction approach, especially if they’re new to this way of eating: good, better and best. I firmly believe in progress over perfection, especially as people are learning the ropes. Burgers are likely on the menu and can be one of the best choices. I ask if the patties have any fillers and then load up my plate with a few plain patties or add melted cheese- divine! For toppings, salt and mustard are clear winners as zero carb foods with no chemicals. Most other condiments, like ketchup, relish and BBQ sauces, are glucose and chemical bombs.

Hard cheeses can be a better choice than softer, younger cheeses with higher carb counts. Options like Parmesan, Gruyere and Swiss also have more gut friendly microbes and higher protein macros.

Hot dogs and sausages are good choices. They are often made with grains and sugars which may raise blood glucose or cause inflammation depending upon the individual. The same goes for processed meats like pepperoni and salami slices. They have less ingredient clarity, but they are better than potato chips and a slice of pizza! 

For the low carb/keto eaters, I also suggest berries, avocado, green vegetables, small amounts of melons or squash to fill your plate if you’re looking for variety.  

Camping is so much fun and meaty meals are simple and sustaining. Frozen steaks and burgers work great in coolers and cook up fast on camping stoves or fire pits. When my sons were younger, we would enjoy “caveman nights” gathering around the fire with cut up steak and sticks instead of marshmallows! It was always fun to imagine what it was like to live in this prehistoric, simple way.

Family gatherings can have an added layer of history and expectations. Relatives may make a “special” dish that no longer suits your eating plan. I take the opportunity to be thankful--I am truly grateful that someone kindly thought of me while making something! However, I eat for me and no one else. I share the food with others and give credit to the chef. Families may also have food pushers--I confess, I used to be one of them! These folks conflate food with love. They strive to feed you and are determined that you should have at least one bite! I approach this with simplicity. “No” is a complete sentence and doesn’t require explanation. But if people persist, I lean in with an empathic request: I ask for their help. Yes, help. I share that I have to eat an intentional diet to keep a disease in remission and that I appreciate their help to keep me safe. There are more than metabolic and inflammatory consequences to falling for a food trap. For those with food addiction, one bite can trigger a six month food relapse that can feel impossible to fix. Just as no one would expect someone with a peanut allergy to “just try” a peanut butter cookie, for those that use ketosis or a meat based diet for a mental or physical reason, this warrants protection and understanding, too.

Hosting family potlucks can be one of the easiest options. I batch cook a variety of meats and ask others to bring side options that people may choose. Everyone's plate doesn’t have to look the same. Single ingredient, whole food options are safest for everyone. For every day week night meals, I loved getting my kids to help prepare the sides they ate: cut the vegetables or fruit, make the salad or prep the carbs they wanted to eat.

Each one of us has different levels of commitment to our eating plans. For some, summer holidays may come with a relaxation of food and drink boundaries. Others may eat clean through the week and then cheat on the weekend or for special occasions. I am not a fan of these approaches for multiple reasons. 

I confess that in the early years of lower carb eating, my boundaries weren’t always that firm and I would indulge…then pay. In the following days, my inflammation would remind me of the mistakes I made. I learned that many celebration foods worsen my physical and mental health, plus awakened sugar cravings. I am not interested in any of those. When we “cheat” on our commitments, we are cheating on ourselves AND our loved ones. I am not as physically robust and need more help from my family. I am not as pleasant to be around. Now, there are no breads, desserts or drinks that are worth compromising my commitments to myself and my family. I don’t regard sugars, grains and seed oils as food. They’re slow poisons. 

The impact of a “cheat” casts a long metabolic shadow. For many it takes days or even weeks to reverse the high insulin caused by eating high carbohydrate foods. For those that need ketones to treat mental and medical conditions, this can result in a return of devastating symptoms. 

And my experience with coaching has revealed that “cheating” on your goals doesn’t usually pair well with desired results. This self-sabbotage usually brings regret, disappointment, guilt and shame. For those with a healthy food relationship, nourishing ourselves shouldn’t feel restrictive, deserving of an indulgence or a “reward” food. These diet culture mindsets trap us in trying to moderate an addiction. That doesn’t work for cigarettes and alcohol. It definitely doesn’t work for food.

Our modern food environment has devastated our health by normalizing the daily consumption of ultra-poisoned foods. A 2022 study revealed 93% of adults live with metabolic dysfunction, yet most don’t know it.¹ To eat in a way to protect your metabolism, be it low carb, keto or carnivore can feel isolating. I suggest finding your tribe or at least sharing your "why" with those you can trust. Your improved health serves as a bright example of improving with age and wisdom! Having even one other person that shares a similar perspective and lived experience makes such a difference in success and sustainability. 

Time heals and abstaining from ultra-poisoned foods/ carbohydrates has been truly life-changing for me and millions of others. The foods that used to tempt me have lost their power. Nothing tastes better than feeling healthy and being carb-sober.

References:

1. O’Hearn, M, Lauren, B, Wong, J. et al. Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. JACC. 2022 Jul, 80 (2) 138–151.