Keto comfort foods with Maria Emmerich

Maria Emmerich is a wellness expert and best-selling author of The Ketogenic Cookbook. In her new book, Keto Comfort Foods, she shares comfort food recipes and tips for those following a ketogenic diet.

Maria explains that we are often told that it’s wrong to see food as pleasurable, yet eating nourishing foods should excite us. One way to incorporate a sweet taste in your recipes without using traditional sweeteners is by using Stevia Glycerite. This can be found at any health foods store. Stevia Glycerite is thick like honey and is a great substitute for the sweet flavor that you lack in the keto diet. Best of all, it won’t spike your blood sugar.

Maria also discusses the difference between good fats and bad fats. We are often told that saturated fats are bad, yet they serve an important role in our body, such as making our healthy hormones. Saturated fats are heat-stable and come from nature. The main type of fat to avoid is the trans fats.

Maria also explains how to find good, healthy eggs. She recommends not focusing solely on the color of the egg, as brown eggs are not always better. The term “cage-free” means that the hens are not in cages, but they may be in barns and not ever see the light of day. Consider purchasing locally sourced eggs where you know what the chickens are being fed and how they are being raised.

Maria’s favorite recipes from the book include Bananas Foster for Two, Deconstructed Bacon Cheeseburger Pizza, Pizza Waffles, Chicken Parmesan Mini Meatloaf, and BBQ Pulled Pork Sandwich.

To connect with Maria or to learn more about Keto Comfort Foods, visit http://www.mariamindbodyhealth.com, her Facebook Page Keto Adapted, or on Instagram @MariaEmmerich.

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An antidote for alzheimer’s with Amy Berger

Amy Berger is a certified nutrition specialist and the author of a new book entitled, The Alzheimer’s Antidote. Although this book was written for caregivers of people with dementia, it is a great source of information for anyone who wants to learn these complex topics in a way that’s easy to understand.

Amy talks about certain factors that can impact susceptibility to developing Alzheimer’s Disease. One such factor is the APO E4 genotype, which is the largest genetic risk factor that increases susceptibility for Alzheimer’s Disease. Though the gene does not directly cause Alzheimer’s disease, it is a complete mismatch for how we eat and live today, as it is the least suited for the modern carb diet.

Another factor that can contribute to Alzheimer’s Disease is amyloid plaque proteins that are secreted out of cells and chopped into fragments. Some of these fragments are not cleared properly and stay in the brain where they can block spaces between cells that communicate with each other. This can result in memory impairment and behavioral problems, though it may not necessarily cause Alzheimer’s.

Amy also speaks about the importance of maintaining cholesterol within our bodies to support proper cognitive function. The increase of statin use in recent years has shown to be another hurdle to overcome. She notes that sugar and carbohydrates may be driving the majority of problems with Alzheimer’s, as they can cause the brain to lose the ability to harness energy from glucose.

One potential solution is ketogenic intervention. Ketones are proving promising in burning fat, aiding the effects of Type 2 diabetes, and fueling the brain. A brain damaged by Alzheimer’s or dementia can use ketones instead of glucose as a fuel source, and have seen improved cognition in the short-term.

To connect with Amy or to learn more about her book, The Alzheimer’s Antidote, visit http://www.tuitnutrition.com.

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Nourishing fats with Sally Fallon Morell

Sally Fallon Morell is an accomplished writer, nutrition and holistic health expert, and the author of the new book, Nourishing Fats. In the book, Sally details why we need animal fats in our diet and the critical role that they play in our health.

Sally described the difference between various types of fat, noting that saturated fats tend to be solid at room temperature, while unsaturated fats tend to be liquid. She explains that saturated fats are not bad, contrary to popular belief.

Trans fats and liquid polyunsaturated fats, however, should be avoided. Trans fats are dangerous because they are man-made and the body has a hard time getting rid of them. They also inhibit reactions in the body such as with enzymes and other hormone reactions.

There are critical vitamins and nutrients in animal fats that our bodies need to function properly. Some these include Vitamins A, D, K, and E. For example, Vitamin K protects from heart disease and puts calcium in our bones.

Sally recommends several foods as great sources of these healthy, natural fats. These include egg yolks, lard, bacon fat, fish, shellfish, organ meat, bone marrow, and cod liver oil.

She also explains that the cholesterol we eat has no bearing on whether we get disease. There is no need to fear foods with high cholesterol. The body can make cholesterol, but is spared from doing so when we consume cholesterol in our food. Babies and children also need cholesterol for the development of their bodies, yet they cannot produce it, so they in fact should not be on low cholesterol diets.

To connect with Sally or purchase Nourishing Fats, visit www.nourishingtraditions.com.

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Health and fitness saboteurs

Jim Rohn said, “You are the average of the five people you spend the most time with.” If this is the case, are the people you surround yourself with helping you or hurting you?

Many of us struggle with health and fitness, particularly as we get older. When this occurs, it becomes even more important to surround ourselves with people who motivate, encourage, and inspire us to continue along our health and fitness journeys.

However, you may encounter saboteurs along the way. Here are a few types of saboteurs you may find in your own circles:

1. A friend who pressures you to do something else – They may try to distract you from your workouts or encourage you to eat unhealthy foods. Peer pressure becomes an issue. You may need to spend less time with these peers.

2. Well-meaning individuals – These people may not understand why you’re doing what you’re doing and they may be concerned. Let them know you appreciate their concern, but you need to follow your own path.

3. Backstabbers – These individuals may try to derail your success because they measure themselves against other people and they simply do not want you to succeed. Recognize when someone is acting against you.

Focus on building up others as well as yourself. Create a strong foundation by joining teams and making connections. Say hello to people at the gym and surround yourself with these like-minded and motivated individuals who will help you stay focused on your health and fitness goals.

The worst part of a western diet | Gary Taubes

Gary Taubes is a well-known science writer and the author of a new book called The Case Against Sugar.

In this book, Gary examines why sugar is perhaps the worst aspect of any western diet. He explains that this is a relatively new stance, as nutrition policies from the 1970s and onward instead targeted fat content. The popular implication was that sugar was largely benign.

Conventional thinking on sugar is that it’s empty calories. It was often said that people get fat because they consume more calories than they expend. In actuality, different foods cause different hormonal responses, which can impact the storing of fat. The unique metabolism of a glucose and fructose combination can cause an endocrine response and lead to health issues.

Gary also speaks about the link between cancer and sugar. Research has shown that insulin stimulates tumor growth and metastases. Elevated blood sugar and insulin levels will fuel tumor progression and metastases. Whatever causes this insulin resistance will exacerbate existing cancer, and could possibly promote it. The best response is to prevent insulin resistance by removing the sugars and white flours from one’s diet, thus minimizing the risk of cancer.

Alzheimer’s disease is also being linked to sugar. The primary argument states that whatever causes insulin resistance will increase the likelihood of manifesting dementia of any kind.

In the end, we must weigh the risk and decide for ourselves how much sugar we consume. We must balance the desire to enjoy our lives, while also living long, healthy lives. For many of us, it may be easier to avoid sugar than to try and consume it in moderation.

To connect with Gary Taubes or to learn more about The Case Against Sugar, visit www.garytaubes.com.

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Keto tastes great with Maria Emmerich

Maria Emmerich is a nutritionist and best-selling author whose new book, The 30 Day Ketogenic Cleanse, includes both ketogenic information and recipes. She emphasizes a well-formulated ketogenic diet, and believes that if people try it for 30 days, they will feel amazing and will love the food.

Maria explains that ketosis is the process of transforming from a sugar burner to a fat burner through consuming moderate amounts of protein, healthy fats, and limiting carbohydrates. Making this transition will involve a sort of carbohydrate withdrawal for those who previously consumed a standard American diet. To manage this, Maria recommends ensuring appropriate hydration and possibly adding some salt to the diet, as our bodies will be lacking water and electrolytes. Simply find the right balance of all key nutrients.

Cutting out dairy products is also important, as it can cause allergies and raise blood sugar which can keep people from achieving their health goals. An overfeeding day is recommended once per week on the ketogenic diet. Consider boosting your calorie intake that day to 3,000, as this will trick the thyroid. Intermittent fasting is a natural state with ketosis, as it is a natural side effect of being satisfied. Mental clarity has also been associated with being in these fasted states.

Maria also recommends a detox from bad estrogens. Consistent alcohol consumption can cause estrogen dominance and may lead to restless sleep or anxiety. Chemicals in our makeup, lotions, and toiletries are also causing increased estrogen levels. These products should be avoided altogether to prevent the ingestion of these toxins which cannot be digested or eliminated properly.

To connect with Maria Emmerich or learn more about The 30 Day Ketogenic Cleanse, visit www.mariamindbodyhealth.com.

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11 Ketogenic Training Tips

A ketogenic diet can impact how you train, when you train, and the type of training you’re doing. Ketogenic training will be safer and more effective if you follow these tips:

1. Keep carbs below 20 grams – Even though you’re training hard, keep your carbs low, ideally under 20 grams.
2. Testing – You will be able to feel when you are in ketosis, but it’s still a good idea to test your ketones through your urine, blood, or breath. For long-term use, invest in a monitor and strips.
3. Timing – Evaluate the timing of when you eat and work out to see what works best for you.
4. Carb withdrawal – When first trying to get into ketosis, your energy levels may be low. At the outset, consider doing mild activities instead of an intense workout.
5. Stay hydrated – Everyone needs to stay hydrated, but those in ketosis may need to drink more water in because of not eating as many vegetables and fruit.
6. Sodium – If you’re watching your diet, you may not be getting as much sodium as you need. Add a sea salt or natural salt to your diet.
7. Potassium – This helps maintain moisture in your organs and muscles. Consider a supplement if you’re not getting enough from food.
8. Magnesium – Again, if you’re not eating enough fruits and vegetables, you may need a magnesium supplement.
9. Protein – Find the right balance of protein for you. Avoid consuming excess protein, as your body can turn it into blood sugar, which may push you out of ketosis.
10. Quality – Ensure you are consuming quality fats and getting good nutrition.
11. Eat when you’re hungry – Ketosis will change your appetite and you will feel sustained for long periods of time without eating.

By following these helpful hints, you can get the best possible results through your personal training while in ketosis.

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