Nell Stephenson's Blog, page 18
March 22, 2018
Bone Broth 101
Have you heard?
Bone broth is the hot (or cold), trending drink / meal replacement / (dare I say?) recovery drink from sport (if you’re training fasted) and if you haven’t experienced yet, now is the time to dive in and learn more.
But just exactly what is it?
Interestingly, bone broth is not actually a broth, but a combination of broth and stock (1), (2).
Broth is a liquid food preparation, typically consisting of water, in which bones, meat, fish, cereal grains, or vegetables have been simmered. Broth is used as a basis for other edible liquids such as soup, gravy, or sauce.
Stock tends to be made more from bony parts, whereas broth is made more out of meat. Stock tends to have a fuller mouth feel and richer flavor, due to the gelatin released by long-simmering bones.
Bone broth is really a hybrid of broth and stock. The base is more stock-like, as it usually made from roasted bones, but there can sometimes be some meat still attached. It is cooked for a long period of time, often more than 24 hours, and the goal is to not only extract the gelatin from the bones, but also release the nutritious minerals. It is then strained and seasoned to be enjoyed on its own, like broth[3].
Bone broth recipes often include vinegar, or for a more Paleo-friendly version, lemon or lime, which helps draw the minerals out of the bone (magnesium, calcium, zinc, boron, and others), making it even richer and more nourishing that it’s more main stream relative.
And why should we be partaking of this?
First of all, there are numerous health benefits, including, but certainly not limited to:
It’s rich in proline and glycine (important for a healthy gut and digestion, muscle repair and growth, a balanced nervous system, and strong immune system).
The gelatin in bone broth can help to heal a leaky gut.
Also helps to reduce joint pain, inflammation, prevent bone loss, and build healthy skin, hair, and nails.
Bone marrow helps the immune system by carrying oxygen to cells in the body maintaining healthy bones and generating energy.
Using cartilage-rich bones such as knuckles and chicken feet is said to be effective in treating arthritis and other degenerative joint diseases.
Next, there’s the nose to tail component of it: using all of the wild, grass – fed and pasture fed animals of which we’ve been a bit too selective over the past few generations in terms of choosing which parts we will or will not eat.
I’m in this very category myself, by the way.
For years, I was so fat phobic, I only ate skinless chicken breast, 99% fat free ground turkey and never in a million years would I even entertain the thought of eating salmon skin.
Thankfully, I learned about an authentic Paleo approach to eating, followed by nose to tail dining and then, how to integrate a ketogenic approach into the mix.
Who should be drinking this, and how often?
Honestly, bone broth is something we can all benefit from. Not only are there numerous health benefits, but there are ways to incorporate bone broth into our daily regimes, above and beyond simply drinking it.
Heat up a cup in the afternoon instead of another cup of coffee, use it as a base for a stew or sauce, or, for those of you fellow athletes out there, use it as a recovery drink after training!
Think about it: you’ve been sweating, you’ve become dehydrated, even more so when you’re burning fat instead of carbs, so what better way to nourish your body than an age old, easy to prepare, easy to digest and oh-so-good-for-the-gut beverage?
(Psst: you’re not going to be the only one relying on this natural way to rebuild and rejuvenate; according to NPR[3], the LA Lakers are downing it like there’s no tomorrow.
After all, it’s a nice way to rehydrate the body, because of the liquid, and then replenish the sodium (electrolyte) that was lost through sweat during exercise, plus the amino acids may also provide the body with the building blocks it needs to rebuild muscle (4).
Now the fun part: how does one procure this elixir?
If you’re more of a hands-on kinda person, It’s super easy to make yourself as there are only three essential ingredients: bones, water and a scant 1 Tablespoon of vinegar, which helps to extract the nutrients from the bones during the cooking process.
The easiest thing to do is save your bones from any and all meals in large ziplock bags in the freezer until you have enough to fill your slow cooker.
No two batches are alike; check out my basic recipe here.
Of course, you can make it complex by adding your choice of herbs and spices for even more of a health-boosting bang.
Not interested in making your own?
Not a problem as there are some very viable options on the market these days, both shelf stable as well as locally created and fresh to go.
Stay tuned for more on some very unique ways to procure, prepare and enjoy this age-old, traditional panacea!
[1] “Chicken Stock vs. Chicken Broth : Recipes and Cooking : Food Network.” Chicken Stock vs. Chicken Broth : Recipes and Cooking : Food Network. N.p., n.d. Web. 29 Oct. 2015
2] “Stock, Broth, and Bone Broth-What’s the Difference?” Epicurious. N.p., n.d. Web. 29 Oct. 2015
[3] Moskin, Julia. “Bones, Broth, Bliss.” The New York Times. The New York Times, 06 Jan. 2015. Web. 30 Mar. 2016.
[4]“Why Should Endurance Athletes Burn Fat for Fuel?” The Paleo Diet. N.p., 17 May 2015. Web. 30 Mar. 2016
March 21, 2018
How’s Your Sleep Hygiene?
Sleep awareness week is one of the nationally recognized themes I am a huge advocate of, perhaps even more so than other health issues.
Why?
Because it’s something which, despite being a fundamental part of one’s overall picture of health, is often overlooked, as if hours spent sleeping were easily interchanged for more time spent working, and without consequence.
Just how bad is it?
1 in 3 American adults are not getting enough sleep on a regular basis. Sleeping less than seven hours per day is associated with an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress (1).
While it’s easy to make excuses: too much work to do, kids keeping us up at night and perhaps other circumstances we have no control over, there are still things we can do to maximize the amount of sleep we do get by practicing good sleep hygiene.
No, I’m not referring to showering before bed; rather, just ensuring your sleep environment is ideal to promote restful sleep.
Below are some easy things you can do to get a higher quality of sleep, helping to create a more energetic start to the day when you spring out of bed, have better mental focus and boost your weight loss efforts.. just to name a few health benefits!
Sleep in darkness Even if your bedroom has beautiful skylights letting the moonlight seep in, external sources of light can disrupt restful sleep. Easy fix: wear an eye mask. Want even more of a boost? Opt for a lavender scented mask to add soothing aroma into the mix.
Sleep in silence… or ambient white noise White noise helps to drown out sounds which might otherwise prevent you from either falling asleep or waking up whilst asleep (2). What’s more, if you’re new to visualizing or meditation, white noise, or binaural beats can also help lull you into theta and delta brainwaves, the most relaxing we can experience (3).
Avoid screens before bed Light from screens in the evening alters sleepiness and alertness, and suppresses melatonin levels (4). Want to read? Go old school and pick up a real book, then donate it to a friend or library when you’re done to share it.
Allow time to pass between eating dinner and going to bed Eating real foods and allowing the body to absorb proper nutrients provides the brain with the chemical environment that it needs to produce the neurotransmitters that it needs to maintain adequate sleep. Keep to a low sugar platform to avoid sugar spikes and subsequent crashes later in the middle of your sleep cycle.
Test natural sleep remedies About a year ago, I learned about a fantastic sleep remedy, created by a doctor who has discovered that the most under-used tool in the world for enhancing performance is quality sleep. I am far from a supplement pusher as I believe it’s in everyone’s best interest to determine on their own whether they actually need all the vitamins and minerals we often self-diagnose with, but this one is special. A proprietary formulation of natural ingredients that I have found to truly be helpful in promoting restful sleep, especially during travel and crossing time zones. Learn more about Doc Parsley’s Tea here.
While it may seem like an impossible feat, we’ve got to first recognize the significance of getting a good night’s sleep, just as much as making eating real food and moving our bodies a number one priority.
It always comes down to a choice: be proactive now, or set up for potential destruction and necessary repair later.
Go get your ZZZZ’s on!
(1) https://www.cdc.gov/media/releases/20...
(2) https://sleepjunkies.com/features/sle...
(3) https://mentalhealthdaily.com/2014/04...
(4) https://www.huffingtonpost.com/2014/1...
March 18, 2018
Welcome to Madre
You may be wondering why I’ve mentioned mezcal a few times over the past couple of months.
No, I haven’t replaced it for water, but I do have some exciting news.
The reason I’ve been so excited about sharing this one spirit in particular is, in fact, personal.
Over the past 11 years that I’ve been blogging, I’ve shared many a post recommending this particular MCT oil, my favorite source for raw, sprouted walnuts or that amazing type of little packets of coconut oil that make keeping Paleo-Keto on the go, oh so easy.
So while it may seem like a different type of product suggestion at first blush, here’s why you’re now reading a very special post about a very special product to me: it’s a project my husband has curated over the past two years with a few other friends and it’s an incredibly special product in its own right.
It all starts with a story.
For over a century, the Garcia Morales Family has been lovingly, carefully and most importantly, traditionally harvesting wild agave on their own small palenque in Oaxaca, in the in dusty rolling hills of San Dionisio in order to produce the recipe that has been shared from generation to generation.
Why is this so special and why would I tie it into my healthy living blog?
Because there are more things in common between what I teach and what this is all about than you might initially think.
Let’s start with the most obvious question of all: why would I be writing about any alcohol on this platform?
Because I believe in balance.
Over the years, I’ve written many times about how there’s got to be room for a piece of decadent dark chocolate, shared recipes for special occasion desserts and confessed that one not so authentic Paleo that I partake in each and every day is to indulge in my morning doppio espresso.
Right on par with having a balance would include having a drink, if one so desires to include it into their own personalized regime.
Next, let’s look at the farm to table aspect, and tradition.
This family runs their palenque which is operated by hand pulled donkey & millstone. This is not manufacturing. This is nothing other than each and every batch being hand-crafted with soul. And it shows in the taste, believe me.
Also very important to factor in to the equation is the argument that this drink is unsustainable and potentially even harmful to the environment.
After all, it takes at least seven years for the wild agave to grow.
Here’s where supporting madre gets even better: for each and every wild agave which is harvested, more are planted to replace what’s taken, helping to restore and grow the population of this wild plant.
Sustainable?
Absolutely.
Finally, how does it fit into a healthy, authentic Paleo regime?
It won’t surprise you in the least to learn it’s low in sugar and low on the glycemic index, because for years, we’ve been reading about how tequila is the ‘most Paleo drink to consume’.
Tequila is a type of mezcal, much like how scotch and bourbon are types of whiskey (1). A single measure of mezcal contains 130 calories and no sugar (2). Since its flavor on its own is so enjoyable, you wouldn’t want to mix it into a sugary margarita anyway.
On the tasting side, Madre is 70% espadin & 30% cuisine which is wild, giving Madre its lightly smoky taste with a soft botanical edge which gives it a pleasant tongue & mouth feel.
There’s also the spiritual, ritualistic angle; this drink with a rich heritage has been consumed for centuries at celebrations of all types throughout Mexico.
One of the most commonly asked questions I receive is how to address social situations and what’s the most suitable drink to have while on a Paleo regime, so I know without a doubt there are folks out there, including athletes, just like me, who enjoy a drink at times.
There’s always a neat potato vodka or gin, but give this beautiful mezcal a try and support the people behind the story… not just a fun night out.
You can check out Madre here: https://www.madremezcal.com/
Or follow them @madremezcal
(1) http://www.foodandwine.com/cocktails-...
(2) http://www.myfitnesspal.com/food/calo...
March 11, 2018
Top 5 Go-Tos for Tricky Eating Situations
Does this look like a meal you could cobble together in a few minutes from less than five items purchased in a hurry at the grocery store?
Aside from the plate, it is.
Why is this important? Because life brings us tricky situations that can throw us off our eating regime when certain situations arise.
You’ve taken the time to learn the basics about where to get the best in-season veggies, wild, local seafood and grass fed meats.
You’ve learned how easy it is to prepare all of the above in a timely manner, since fresh and authentic means no need to prepare elaborate sauces or utilize lengthy recipes.
Finally, you’ve seen experienced firsthand for yourself how vibrant you feel when you make eating in this manner a top priority…and then it happens.
Derailment.
Whether it’s a last minute road trip, a business meeting that lasts far longer than anticipated or simply a day that goes exactly the opposite of what you had anticipated, the fact is there are situations that arise which can throw even the most organized and savvy individuals off their ideal eating routine.
Is there any recourse? Absolutely; and it starts with having a simple list of go-to foods that one can quickly find, often in the most unlikely places.
Below are my top five easy to find, in a pinch food solutions that can replace what could have become a food disaster in five minutes or less.
Grocery Store Grab and Go While it might seem like a bad idea at first blush to venture into a grocery store, feeling starving and with only a few minutes to spare, but if you have a plan, it can be surprisingly seamless. Select a bag of pre-washed organic spinach, a small avocado, a lemon, and some sliced turkey. Open the bag, slice the turkey, scoop out the avo, squeeze the lemon and place all into the same bag as the spinach: voila – a salad from a store that may not even have had a salad bar! Can’t find turkey or spinach? Just eat the avocado! Fat, fiber and fulfilling!
Road Side Gas Station While one could easily select a pizza or hot dogs from the conveyor belt or a gigantic soda, those are far from being the only options. Instead, grab a bag of raw almonds, a can of tuna and a green apple. Granted, the apple may not be organic and the tuna is indeed in a can, but collectively, these three foods still outweigh the former option in terms of providing at least some nutrition and not being nearly as inflammatory to the body.
Juice Bar The green juice may sound incredibly nutritious, but the fact is that many options at the neighborhood juice shop and larger franchises alike tend to be extremely high in sugar, low in fiber and protein and often, completely lacking in fat. In fact, some healthy-sounding juices sometimes carried with them a whopping 39 grams of sugar — the same as more than five standard chocolate chip cookies you’d pick up from your office’s cafe. (1). However, a 100% veggie juice would certainly provide a wealth of vitamins and micronutrients so if you simply ask for a scoop of raw walnut or almond butter and enjoy that on the side, you’ll lower the glycemic index of the meal and save yourself the discomfort of a blood sugar spike and subsequent crash.
Fat Coffee or Tea Regardless of whether or not you’re following a keto diet, you can still benefit from having a fat-snack. By keeping a few travel size packets of MCT or coconut oil in your purse or briefcase, you can easily make yourself a fat coffee or tea, depending on the time of day. You can now even find grass fed butter packets to go and in a real pinch, Starbucks offers Kerigold butter; just ask the barista for it. Even without the MCT, a dose of cafe and fat can do the trick to tide you over until your next real meal.
The Stand-by: A Bar While we’re fortunate now to have many selections in the bar category, we have to be more mindful now than ever when we read our labels, as with the increase in product come increase in confusion. Many products are now labeled as being Paleo and while that’s all well and good, it doesn’t necessarily parlay into what the macro nutrient ratio of that bar might be. For instance, one popular bar contains just dates and nuts on the ingredient list… and a whopping 20 grams of sugar with 1 gram of protein and only 3 grams of fat. Many others have a higher protein content, but source this important macronutrient from powdered whey or soy. A better option would be to choose a grass-fed beef or wild salmon bar, eaten with a handful of nuts to up the fat content.
When you weigh out the pros and cons, even though the turkey you find at the grocery store might have added salt or the apple in the gas station wasn’t picked yesterday, in the grand scheme of things, choosing the best option when none of the options are all that great allows you avoid having to transition back to healthy eating because you didn’t deviate that far in the first place.
Just remember one key rule of thumb: any time you’re in a tricky eating situation (apart from when you’re in the middle of a triathlon or marathon) go with a healthy fat snack over a sweet snack.
Your mind, body and blood sugar will thank you!
March 4, 2018
Working Nights? Top Five To-Do’s to Reduce Declines in Health
Are you working the graveyard shift?
A recent study has linked night-shift work to an increase in Type – 2 Diabetes (1).
Compared with day workers, people who occasionally worked night shifts were 15 percent more likely to have diabetes; those who rotated shifts with some night work were 18 percent more likely; and those who worked irregular shifts with frequent night shifts were 44 percent more likely to have Type 2 diabetes, the results showed.
Working through the night can cause misalignment of circadian rhythms, reduced energy expenditure, and partial sleep restriction, which can all contribute to the risk.
So what’s one to do who happens to be in an industry in which working a regular 9-5 may not always be an option?
A recent article in the Times (2) gives some vague recommendations: “Try to prioritize sleep, be physically active, keep a healthy weight”, but there’s no mention of just how to keep that healthy weight.
As is often the case, it’s easy to list being active prior to eating a real, whole food diet; as if to imply that if one is active, what they eat is less important.
I beg to differ.
I’ve quoted a client’s famous line many a time; he said, “Abs are made in the kitchen”.
Well, not only are abs made in the kitchen, but a healthy, alkaline diet leading to a body which is not in a constant state of inflammation is also made in the kitchen!
As our awareness as a society about the significance of gut health and how that play a crucial role in our overall health grows, it would be remiss to not mention how what someone who has to work during a period of time when the body wants to be sleeping eats will affect his or her health.
One needn’t even get too scientific about it: if you’re sleepy and know you’ve got to stay up for several more hours, it would be natural to think sugar, caffeine or both.
What’s more, if you’re already overly reliant on sugar as your fuel rather than fat, it’ll seem all the more natural as your body has been conditioned to automatically think of consuming something sweet when energy levels start to drop.
Rather than resorting to sugar and coffee, consider this the perfect opportunity to kill the proverbial two birds with one stone: train your body to become more fat-adapted and decrease inflammation in one fell swoop.
Below are five easy things you can do to help ease the pain and consequence of night shift work:
While this won’t take the place of a good night’s sleep, removing the double whammy effect of lack of sleep plus eating too much sugar will at least decrease the long term health consequence of having to work through those long, dark nights.
Eat More Fat
Drink Bone Broth
Use Ice Ball Breaks
Maximize the Sleep you do get
Meditate
(1) http://care.diabetesjournals.org/cont...
(2) https://www.nytimes.com/2018/02/21/we...
February 23, 2018
Mezcal: The “Newest” Old Drink
If you’re someone who opts to follow a Paleo diet and you’d like a drink, chances are fairly good that you’re going with a tequila, as it’s always grain-free.
Alternatively, for someone who’s more in line to follow a general ‘clean eating’ approach, choosing a neat vodka for its low sugar content may be what you’re accustomed to.
Broadly speaking, simply sticking with any neat, clear spirit is always going to be the safer bet than a sugary cocktail and for some, even more so than wine, which contributes more sugar and can negatively impact gut health (1) by feeding any bacteria that live there with their preferred food choice.
And while a neat, grain-free vodka, tequila or gin are all viable options, there’s one more worth considering.
It’s something that’s trending now, but it’s nothing new by any stretch of the imagination: mezcal.
Often, mezcal is confused with tequila, and while it is indeed also made from agave, it’s not the same thing.
Some points of interest:
Tequila is a type of mezcal, much like how scotch and bourbon are types of whiskey; mezcal is defined as any agave-based liquor.
Mezcal can be made from more than 30 varieties of agave, the most common of which are tobalá, tobaziche, tepeztate, arroqueño and espadín, which is the most common agave and accounts for up to 90% of mezcal.
Mezcal is produced in nine different areas of Mexico, including include Durango, Guanajuato, Guerrero, San Luis Potosi, Tamaulipas, Zacatecas, Michoacán, Puebla and Oaxaca, which is where upwards of 85 percent of all mezcal is made.
The main difference is in the production: tequila is made by steaming the agave inside industrial ovens before being distilled two or three times in copper pots, while Mezcal is traditionally cooked inside earthen pits, lined with lava rocks and filled with wood and charcoal before being distilled in clay pots, which is the source of the smokiness commonly associated with mezcal (2).
So what’s the big fuss?
It’s all about the production, which not only supports the farm to table movement on a broad scale, as the artisans who are crafting this beautiful drink are doing so in the traditions passed down through their families for generations (3), but also illustrates a part of the texture of a culture’s traditional cuisine and corresponding ritual.
It’s tradition and is even referred to as ‘the holy elixir’ in parts of Mexico. Both men and women drink mezcal in ceremonies and social activities: in baptisms, weddings and funerals; to bless the cornfield both during planting and harvest; when falling in love or falling out of love. They drink to find the courage or to swallow betrayal. They toast to good health and have a sip when they’re feeling sick. Mezcal is drunk in sorrow and in joy, in poverty and in wealth, in heaven or when in “hell” (4).
Artisanal Mezcal isn’t made with the goal of mass market, mass production at the cost of the precious agave from whence it comes.
Agave is a unique and limited species, and given the respect demonstrated by those who curate it, annihilating it to produce as much as possible at any cost would be the antithesis of what the plant, the drink and the ritual is all about.
It’s actually quite akin to respecting the pasture-fed animals we source locally and use from nose to tail when making bone broth and buying produce which only grows in season, locally.
From a health standpoint, mezcal is a great option as well; since mezcal is made from 100% distilled agave it is all-natural and additive-free. (It’s worth noting that tequila is also made from agave, but it only needs to be 51% agave in order to be sold as tequila in the US (4).
It may also helps with digestion, as well as the regulation of blood sugars and is also naturally gluten-free.
I was first introduced to this beautiful beverage a few years back in Tulum.
Whether it was the relaxed nature of the environment, the incredible yoga scene or the mezcal all on its own, I fell in love with it right then and there.
If you haven’t yet partaken, it’s a must and in my opinion, the very best option of a neat spirit of all, regardless of what sort of whole food regime you opt to made yours.
(1) https://www.parsleyhealth.com/blog/the-healthiest-cocktail-mezcal/
(2) http://www.foodandwine.com/cocktails-spirits/differences-between-tequila-mezcal
(3) https://www.eater.com/spirits/2015/6/5/8734643/understanding-mezcal-and-its-amazing-ascent
(4) https://www.mezcalreviews.com/is-mezcal-healthy/
February 16, 2018
Are Almonds Really All That?
We’ve gotten quite used to peanut-free zones in our schools and labeling on products warning that certain products may have been exposed to the oil made from these sneaky little legumes that masquerade as nuts.
In the early 90’s, as a result of the articles in medical journals (1) discussing the seriousness of peanut allergies, many shifted to a reliance on almonds in their proxy.
But are they really all that?
On the upside, almonds contain fats, fiber, protein, magnesium and vitamin E, which help to lower blood sugar levels, reduced blood pressure and lower cholesterol levels (2).
These benefits, however, are certainly not particular to almonds; in fact, other fat sources are superior to, and less inflammatory than almonds, making them better options.
If we dig a little deeper than just assuming that any nut is better than a non-nut peanut, we will see:
Almonds are moderately high in PUFA (poly unsaturated fatty acid), with a total of 12.1 grams per 100 grams, most of it in omega-6, which is easily oxidized, highly unstable for cooking and quickly goes rancid on the shelf (3).
Almonds, like all nuts and seeds, contain anti nutrient properties, making them potentially inflammatory when eaten in excess. Some studies show they contain even more of these bad guys than grains (4)!
Does that mean we have to avoid eating these tree nuts?
Not all; rather, just don’t go nuts eating these, or any nuts.
It’s all too common to make the mistake of going gluten-free, but not in the most natural way.
Making a switch from regular bread to gluten-free bread made with almond flour, swapping your skim milk to commercially prepared almond milk and snacking on handfuls of almonds day in and day out isn’t your ticket to an alkaline-forming, healthy approach to eating.
Instead of going gluten-free just by changing from one form of refined product to another, go gluten free by adapting a Paleo and / or Keto approach to your regime… and keep almonds and other nuts on the moderate side.
Balance out your natural fat sources, and include such options as grass fed tallow, pasture fed lard, coconut oil, grass fed butter and olive oil.
If you are eating nuts, choice organic and sprouted, and vary the ones which you include.
Don’t get stuck in an almond rut; try out some others for variety as well, such as selenium-rich Brazil nuts or their cousins, the Baru.
No doubt, almonds can be a healthy part of your eating routine, just be mindful that they don’t become as common place as peanuts used to be!
(1) https://www.princeton.edu/news/2013/0...
(2) https://www.healthline.com/nutrition/...
(3) https://www.marksdailyapple.com/nuts-...
(4) https://www.westonaprice.org/health-t...
February 11, 2018
Beyond Weight Loss, Why Natural Fat is Our Friend
If you’ve integrated a keto, paleo or keto-paleo approach, why are you doing it?
From reasons ranging from wanting to lose weight, create optimal mental focus, perform and recover at a higher level both in sport and in life to the mere simplicity the approach creates in terms of not having to shop, prep, pack and carry as much food around, following a keto / paleo hybrid can serve all of the above, and more.
And while an authentic paleo / keto approach can address all of the above, It’s worth noting that the ‘and more’ category includes health issues far more pressing than any of the above: health conditions that are debilitating, depressing and ultimately, fatal.
MS, Parkinson’s, Epilepsy, Type II Diabetes and Brain Cancer are only five of many health conditions that can ultimately lead to overall system failure…death.
It’s worth doing a quick review of what a ketogenic diet really is as it’s one that is so often misinterpreted.
Simply put, a ketogenic diet causes your body to burn off fat rather than carbohydrates. Glucose is the body’s preferred fuel, but a change in metabolism occurs when you restrict your intake of carbohydrates. Your liver starts producing bodies called ketones. These ketones appear to protect the cells of the nervous system, the site of damage in MS.” (1)
Most of us eat too many carbs, and it’s important to note that eating too many carbs doesn’t just refer to eating the obvious.
Too many carbs also includes:
Starting your day with a fresh-pressed juice from the local shop (many are two serving bottles, each with more sugar than a cola, with no protein or fat to lower the glycemic load) (2)
Athletes who follow the recommendations to eat a diet consisting of 70% of calories coming from carbohydrate, regardless of the source.
Kids sipping on apple juice, eating fruit on its own without any fat or protein source and even the healthiest versions of ‘snack foods’.
Heavily relying on gluten free items with the perception that gluten free = good for me.
For most healthy people, shifting to a model in which the body relies primarily on fat as its fuel has far more benefits than down sides, so long as it’s implemented properly, such as:
A ketogenic diet has been shown to improve blood sugar control for patients with type 2 diabetes. (3)
There is an emerging literature supporting the broad use of the KD (and its variants) against a variety of neurological conditions. These preliminary studies are largely based on the fundamental idea that metabolic shifts may lead to neuroprotective actions due to alterations in energy metabolism appear to be a common theme. (4)
The ketogenic diet increases ATP production, promotes mitochondrial biogenesis, and bypasses dysfunctional steps within the mitochondrial bioenergetic process, increases antioxidant levels and reduces oxidative damage. Since an increase in ATP and overall improvement in mitochondrial functioning correlates with axonal survival, the ketogenic diet may offer a therapeutic benefit for the neurodegenerative component of MS (5).
Despite its high fat component, the ketogenic diet is safe and even beneficial for cardiometabolic risk factors [90]. It has been in continuous use for almost a century for the treatment of epilepsy and has shown good tolerability, even in children. Current ketogenic diet protocols involve a range of options, which encourages patient compliance. Where compliance may pose a challenge, mimicry of various components of the ketogenic pathway through the use of ketone analogues may offer a palatable therapeutic option. Supplementation with ketones to induce ketosis has also shown an acceptable safety and tolerability profile.
A ketogenic diet could have beneficial disease-modifying effects in epilepsy and also in a broad range of neurological disorders characterized by death of neurons. Because the ketogenic diet is associated with increased circulating levels of ketone bodies, which represent a more efficient fuel in the brain, there may also be increased numbers of brain mitochondria. It is plausible that the enhanced energy production capacity resulting from these effects would confer neurons with greater ability to resist metabolic challenges. Additionally, biochemical changes induced by the diet – including the ketosis, high serum fat levels, and low serum glucose levels – could contribute to protection against neuronal death by apoptosis and necrosis through a multitude of additional mechanisms, including antioxidant and anti-inflammatory actions.
And the cons?
Honestly, not all that many… again, if the approach is properly executed.
How does that look?
Eat local, in season leafy green vegetables (yes- there are nutrient dense veggies in an authentic keto approach. Their low net carb value coupled with their high fiber and vitamin mineral rich content make them an essential part of any diet, not just a keto paleo approach.
Eat moderate amounts of wild, local fish, grass fed meat and game and pasture fed pork and poultry. How much is moderate? Eyeball it by using the size of your palm as a reference.
Most importantly, eat fat.
Good fat balanced with the remaining calories demand coming from veggies to provide carbohydrate and protein does not make us fat. Eating ‘unlimited fat’ can certainly cause weight gain; but eating unlimited fat is not now and has never been part of this approach to eating.
Grass fed tallow, (and ghee if you’re someone who consumes dairy), pasture fed lard and duck fat, coconut oil, olive oil and avocados are examples of the rich variety we should include regularly on our plates.
Concerned it won’t suit you because you’re too busy? Too athletic? Too old? Too young?
Sure, there are certain populations who would be best served by checking with their functional medicine doctor prior to making any shift in diet.
If you’re uncomfortable in any way about it, reach out to your trusted healthcare professional, making sure that she or he is someone who is broadly education beyond the confines of a typical western medicine education.
Considering, however, that the takeaway is simply to eat real, whole food which is in season and comes from an area in which you live, it’s not really radical at all.
And chances are, it won’t even be a new approach to your very own family if you go back only a few generations.
Remember, it’s been barely a century since food went from being something real that we fed ourselves and or families to nourish ourselves to a for profit industry.
Eat food.
http://www.juicecrafters.com/menu/nut...
https://www.healthline.com/health/mul...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
February 1, 2018
Top Five Foods for Heart Health
Veggies, Omega 3s, berries… you’ve heard it before but let’s dive in a little deeper, and add on some other uber-healthy food and drink items that make eating enjoyable and feel far away from being a ‘diet’.
Yes, I’m talking about chocolate, rich, abundant fats and wine… or better yet, mezcal!
Valentine’s Day is just around the corner, and since February is National Heart Month, we have two very good reasons to discuss how what we eat can support cardiovascular health.
Rather than putting our attention on skewed information from the AHA, let’s get to the bottom of what foods truly do support our longevity by making our hearts, and our bodies, stronger.
Nutrient Dense Veggies
Pump up your produce intake to 10 servings a day, and you may lower your risk of cardiovascular disease by 28% and your risk of premature death by 31%, according to a new review article. Green leafy vegetables, cruciferous vegetables (such as broccoli, cabbage, and cauliflower), and green and yellow vegetables such as carrots, and peppers contain many healthful nutrients, especially fiber, which seems to help lower cholesterol and blood pressure and improve blood vessel function (1).
Anti-oxidant rich fruits
Berries are loaded with polyphenols — antioxidants that mop up damage-causing free radicals in your body. They also deliver fiber and vitamin C, which are both linked to a lower risk of stroke (2) Strawberries, blueberries, blackberries are all great choices, just be sure to buy organic and keep it local and in season? Frozen local berries in the dead of winter are a better choice than blueberries coming into LA from Chile in December!
Fat
Our bodies love and need saturated fat, but from sources like grass-fed meat and butter, whole eggs, and coconut fat (not hot dogs and pepperoni pizza). It’s the sourcing that is key. Grass fed tallow, pasture fed lard and even grass fed ghee for those who include dairy are beneficial to the many systems in our bodies, including cardiovascular. By a mile, the biggest enemy in our food is likely refined sugar . Even the American Heart Association, which is still anti-saturated fat, agrees that sugar is a far bigger contributor to heart disease (3)!
Naturally raised (grass fed / wild / pasture-centric) proteins
Wild Salmon or Black Cod, grass fed beef or bison all are rich in Omega-3 fatty acids, a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes. Omega-3 fatty acids may decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. Eating at least one to two servings a week of fish, particularly fish that’s rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death (4).
Wine (or Mezcal!) + Chocolate
Cacao, the plant from which chocolate is made, is rich in flavanols, which can help lower your blood pressure and prevent blood clots. It also acts as an antioxidant, which can keep “bad” cholesterol from sticking to your artery walls (2). And to drink? Sure, red wine is rich in resveratrol and has its health benefits, but what if you’re more of a spirited kind of person? Not to worry; there’s room for that, too. Alcohol may help your heart in a few ways, by raising HDL or “good” cholesterol, stops blood from clotting and helps prevent damage caused by high LDL, the “bad” cholesterol (5). Looking for something above and beyond- look into mezcal. Still relatively unknown at many a restaurant or bar (depending on where you live), it’s my new favorite spirit of choice.
it’s not rocket science.
Actually, it’s just food!
https://www.health.harvard.edu/heart-...
(2) https://www.webmd.com/food-recipes/fe...
(3) https://greatist.com/health/saturated...
(4) https://www.mayoclinic.org/diseases-c...
Avocado + Caviar: Paleo, Keto and Uber Healthy!
When you think keto, chances are your mind goes right to fat-coffee, zero added sugar and snacks tailored to fit into your cyclical intermittent fasting.
But when you do want something small between lunch and dinner, are there any more natural options to choose from rather than some of the more highly processed products on the market these days?
Absolutely.
Why not go back to basics and rely on real foods which are rich in fats to fill the gap between meals without taking you out of keto?
Enter the avocado… plus caviar. Rich in monounsaturated fats and DHA, respectively, this fat-bomb of a snack is made in a jiffy and ridiculously enjoyable!
Nell Stephenson's Blog
