Atkins eat right not less with Colette Heimowitz

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

In Atkins Eat Right Not Less, Colette Heimowitz brings us a new view of Atkins. Being familiar with the low carb high fat (LCHF) way of eating, I thought I knew what Atkins was all about.  I was not fully on board with Atkins because of their view on protein.  But Colette presents a much better balance of macros in the plans she presents.

Atkins plans

The book presents three different plans (20, 40, and 100).  Each of these levels is based on the net carbs allowed,  Reducing the carbs requires you to up your fat consumption and have a moderate amount of protein.  The plans do not require calorie counting, which is a sticking point for many people trying to lose weight.

Why vegetables matter

Atkins focuses on net carbs.  This allows you to eat plenty of vegetables.  In fact, Colette really pushes vegetables as a requirement of the plans.

The program focused on foundation vegetables, which are low glycemic and high in fiber.  White potatoes have the same sugar effect as a candy bar.  High glycemic vegetables give you the same blood sugar surge.  Including foundation vegetables with your meals allows you to get the nutrition you need and feel full.

Smart shopping strategies

The grocery store is a carb pushing machine.  Being smart about how you shop can save your weight loss journey.  Colette shared a few of her strategies for smart shopping:

• Don't go hungry
• Have a plan
• Go on days when you'll be able to prepare your meals
• Shop the periphery of the store

Allan also recommends that you use your local farmers' market and don't be afraid to ask the manager of your grocery store to carry higher quality foods.

The recipes

There are many excellent recipes in the book that you'll enjoy as you follow the Akins Diet.

Find Collette

You can learn more about the Atkins Diet and Colette at Atkins.com and you can get Atkins Eat Right Not Less.

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Keto with Maria and Craig Emmerich

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Maria and Craig Emmerich are the authors of a new book entitled Keto: The Complete Guide to Success on the Ketogenic Diet. As a guide to getting into ketosis for health, the book discusses the science behind how keto works and clarifies a lot of misinformation surrounding the ketogenic diet.

With ketosis, there are serious reasons to avoid alcohol. Maria and Craig explain that alcohol cannot be stored and must be burned off first before any other fuels. Therefore, any other fats and carbs consumed at that time go straight into storage. Alcohol also interferes with one’s hormones, specifically reducing testosterone.

Maria and Craig discuss the fat flux, where the body uses fat cells as a sort of gas tank to fuel the body. When one keeps his carb level low enough, the body is primarily burning fat for fuel and maintaining protein. The fat component, where fat is going in and out of fat cells, then becomes the one variable. Ideally, you will want more fat cells coming out than going in if you aim to lose weight and reduce diabetes. To achieve this, you must moderate your fat intake to where you are burning more fat, instead of simply chasing a ketone number. Exercise is also great for building healthy mitochondria which give you energy and burn fat.

There are three stages to becoming keto adapted. Mental clarity and reduced hunger occurs within the second phase, or four to six weeks into ketosis. This is when the body starts making more mitochondria to burn more fat for fuel. One’s energy level will also soar in this stage. In the third stage or after six months to a year in ketosis, one may still see metabolic improvements.

To connect with Maria and Craig Emmerich or for more information about Keto: The Complete Guide to Success on the Ketogenic Diet, visit http://www.mariamindbodyhealth.com and http://www.keto-adapted.com.

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Keto for cancer with Miriam Kalamian

Miriam Kalamian is a nutrition consultant and ketogenic diet enthusiast whose new book, Keto for Cancer, shows how the ketogenic diet can be used to improve the body’s response to fighting off the disease. Cancer is generally thought of as an older person’s disease.

Though cancer is generally thought of as an older person’s disease, Miriam’s passion for nutrition developed when her four-year-old son was diagnosed with brain cancer. He started with chemotherapy, yet every treatment failed. After learning that a ketogenic diet could slow the growth of brain cancer, Miriam immersed herself in learning and implementing the diet with her son. In three months, his tumor had not only stopped growing, but had actually shrunk.

Miriam discusses the genetic and metabolic aspects of cancer. Plenty of evidence suggests there is a metabolic component to consider beyond genetic causes. Miriam recommends we look at the underlying cause, which is something that has gone wrong at the cellular level. Often this is an accumulation factor, which is why cancer is often seen in older people. Unhealthy eating also promotes inflammation, which creates a perfect environment for cancer and other diseases to progress.

Because the ketogenic diet slows the growth of cancer, Miriam offers three options on how someone can get into ketosis. These include:

1. Begin by fasting. While fasting, get your plan in place so you can maintain the advantages of the fast.
2. Learn everything they need, get what they need, and dive in with a rigorous ketogenic plan.
3. Remove sugar and carbohydrates and add fats at each meal. Then remove all carbohydrates.

Exogenous ketones can be used for therapeutic reasons for epilepsy, Alzheimer’s Disease, and other conditions. They can be beneficial for a pre-workout energy boost and improved mental clarity. However, the real impacts of exogenous products are unknown. Mariam would not recommend using exogenous ketones for weight loss.

To connect with Miriam Kalamian or to learn more about Keto for Cancer, visit http://www.dietarytherapies.com

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The stevia deception with Dr. Bruce Fife

Dr. Bruce Fife is a nutritionist, physician, and author of the book, The Stevia Deception. The aim of this book is to give people facts from both sides of the story regarding stevia.

Though stevia is a natural herb, has some safety concerns. First, it may impact reproductive health for both males and females. In fact, it has been used as a contraceptive or to cause an abortion. When eating stevia, insulin is released into the digestive tract. As a result, a Type 2 diabetic may experience issues with the pancreas, as it may become overworked. Stevia also seems to put stress on the liver and kidneys. Some studies have also shown that stevia may cause mutations to the DNA.

When people think of stevia, they think of a healthy plant or herb. However, it’s actually a highly refined, powdered chemical. Anything sold in stores is not pure stevia, but mixed in with other items such as sugars or other chemicals.

Stevia also has the ability to prevent people from getting into ketosis or may kick them out of ketosis when they are currently in it. When stevia is consumed, it triggers the body to take muscle tissue and break it down to produce glucose to store. When this occurs, the liver cannot produce ketones at the same time.

Because all sweeteners share many of the same adverse consequences, including the ability to kick you out of ketosis or lower your ability to get into ketosis, they should be avoided. The best sweetener you can eat is sugar, as each cell in your body knows how to handle sugar. Limiting your added sugar intake to eight teaspoons per day is a good guideline to follow.

To connect with Dr. Bruce Fife or to learn more about The Stevia Deception, visit http://www.piccadillybooks.com.

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Paleo ketogenic with Dr. Sarah Myhill

Dr. Sarah Myhill is an accomplished physician and the author of multiple books, including her new book The PK Cookbook, which focuses on the paleo ketogenic diet. Dr. Myhill views this paleo-ketogenic diet as the starting point for treating many medical conditions.

Dr. Myhill explains that we live in a world where we are driven to eat because of addiction, comfort eating, and convenience. Though these vicious cycles can lead to a downward spiral, we can correct it through thoughtful and healthy eating. The difficulty lies in convincing people to make the change, as they can’t always see the bigger picture.

With the paleo ketogenic diet, you can eat anything; it’s all about the amount. Certain foods with less than 5% carbohydrates are ideal, as it is difficult to overeat on those foods. This includes foods such as green vegetables, some nuts, and avocado. With other foods, one must be somewhat cautious and other foods are safer to avoid, especially if you are easily addicted to food.

Dr. Myhill discusses the distinction between good fats and bad fats. Cooking with saturated fats is better because they retain their shape. Oils are liquid at room temperature and are curvaceous. When heated or hydrogenated, they can flip into a trans fat, which can be detrimental to one’s health. Dr. Myhill recommends cooking with saturated fats and using oils cold.

Dr. Myhill’s book, The PK Cookbook, also includes a recipe for paleo-keto bread where linseed, water, and salt are the only ingredients. This is critical for those who might otherwise avoid the paleo-keto diet because of their love for bread.

To connect with Dr. Sarah Myhill or to learn more about The PK Cookbook, visit http://www.drmyhill.co.uk.

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Ketone therapy with Dr. Bruce Fife

Dr. Bruce Fife is a nutritionist, physician, and author of the book, Ketone Therapy. In this book, Dr. Fife discusses the ketogenic concept, which involves consuming a high fat, low carb, and moderate protein diet, and its many benefits.

One of the key benefits of a ketogenic diet includes the production of anti-aging results. Ketones are an alternative source of fuel in place of glucose. This is like putting a clean fuel into your car. As a result, the body is healthier. A ketogenic diet can also reduce chronic inflammation, allowing measures of one’s health to improve dramatically.

Ketosis can also protect and restore vision problems. Research shows that major degenerative eye diseases are associated with high blood sugar levels and insulin resistance. If blood sugar levels can be controlled through the ketogenic diet, you can help prevent or reduce your risk of experiencing these diseases.

Dr. Fife also discusses why ketosis is a great way to approach weight loss. Constant hunger can make a diet seem very difficult. One of the great things about a ketogenic diet is that once your body adapts and starts producing ketones, your hunger is greatly reduced.

Many use keto cycling as the way to find the balance for their own health. Though you can be on a ketogenic diet forever, you do not need to be. In fact, keto cycling may even be a better approach than doing a straight ketogenic diet. The type of cycles depends on your individual needs. Intermittent fasting is another popular approach to ketosis. The simplest application of this might be to fast and eat during restricted times each day. This reduces blood sugar levels and the amount of calories consumed.

To connect with Dr. Bruce Fife or for more information about Ketone Therapy, visit http://www.piccadillybooks.com.

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The metabolic approach to cancer with Dr. Nasha Winters and Jess Higgins Kelley

Note: The audio at the beginning of the interview had a bit of feedback.  It improves shortly into the program.

50% of people will deal with cancer in their lifetime. This informative and groundbreaking new book written by physician Dr. Nasha Winters and nutritionist Jess Higgins Kelley entitled The Metabolic Approach to Cancer gives readers the tools to manage their own healthcare.

In order for a cell to become cancerous, there are 10 security systems that a cell has to breach. This is referred to as the 10 hallmarks of cancer, which are listed below:

1. Sustained proliferation
2. Insensitivity to anti-growth signals
3. Evade apoptosis
4. Limitless replicative potential
5. Angiogenesis sustained
6. Metastasis
7. Able to reprogram energy metabolism
8. Avoid immune destruction
9. Able to promote inflammation
10. Genome instability and mutation

The philosophy described in the book, the Terrain Ten, details a whole body approach versus just one target or a single treatment approach. This is a complement to western medicine and provides another way to look at the cancer process—one with more of an emphasis on prevention and achieving optimal health.

Ketosis is also discussed, as it may be a good approach if you feel you have a high risk of cancer. The ketogenic diet addresses at least six of the 10 hallmarks of cancer. It also impacts the Terrain Ten in each area and works well as a preventative approach.

The wide range in food quality is also an important factor, as the food we eat is critical when it comes to our health. The authors explain that we need to look at the type of meat we are eating and the kinds of fats being used. Cooking at high temperatures also creates a small problem, as the process can create carcinogens. Lowering the heat, marinating the meat, and using herbs, spices, and seasonings are recommended.

For more information about The Metabolic Approach to Cancer, visit http://optimalterrainconsulting.com/the-book/ or check out the Metabolic Approach to Cancer Facebook page. For more information about assessing your Terrain Ten or to contact Dr. Nasha Winters, visit www.optimalterrainconsulting.com or visit the Optimal Terrain Consulting Facebook page. To contact Jess Higgins Kelley, visit http://www.remissionnutrition.com or visit the Remission Nutrition Facebook page.

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