Don Colbert's Blog, page 13

Make this Keto Cherry Turnover for National Cherry Turnover Day

You probably didn’t realize it, but August holds National Cherry Turnover Day! We’d never blame you if you weren’t aware. But now that you are, why not make a delicious keto cherry turnover?

While it takes a bit of work, it’s absolutely worth it.

And, when you compare it to a commercially available turnover, you’ll be more motivated than ever to learn how to turn your turnover keto! Here’s how to make a turnover with only 6 grams of net carbs, but all of the flavor!

How did we accomplish this?

Two keys: One, we used low-carbohydrate flours such as almond and tapioca. Next, we used cranberries along with the cherries. Cherries are naturally sweet enough to overcome the tartness of cranberries, and they taste delicious! Give it a try.

Delicious Keto Cherry Turnovers for National Cherry Turnover Day

Ingredients

For the pastry

1 cup Almond Flour1 cup Tapioca Flour2 cups Coconut Milk canned and full fat – mix well before pouring2 teaspoons saltegg wash For the filling 1 3/4 cups cherries fresh pitted (or frozen & thawed)1 cup cranberries1/2 tablespoon lemon juice1/4 cup + 2 5ablespoons sugar free powdered sugar1 tablespoon constarch1/4 teaspoon xanthan gumOther3 tablespoon butter melted1 large egg yolk whiskedInstructionsFirst, prepare the cherry filling. In a mixing bowl, add all the ingredients and mix well until combined. Let it set and prepare the turnover patries.To prepare pastries, combine almond flour, tapioca flour, and coconut milk to form a batter in a medium bowl.Ladle ½ cup of batter onto a frying pan on medium heat and cook the flat bread on one side for about 2-3 minutes or until the bottom firms up, then remove and place on a baking sheet – with the cooked side facing upward.Trim the edges of the flatbread to form a square shape.Spoon cherry mixture (~1/2 cup) onto bread, seal with egg wash and pinch the dough closed.Brush egg wash on top and repeat to make 6 turnovers.Place baking sheet in oven at 350 degrees for 30-40 minutes or until crispy outside.

To Store: Sugar free cherry turnovers should be stored in the refrigerator, covered. It will keep well for up to 2 weeks.

To Freeze: Place leftovers in a shallow container and store it in the freezer for up to 6 months.

Nutrition (1 keto cherry turnover): 306 calories, 19 grams fat, 6 grams net carbs (19 grams carbs, 13 grams fiber), 14 grams protein

Why Make A Keto Cherry TurnoverSure, you could just skip all the work and head over to your local Arby’s for a Cherry Turnover. But, it will cost you, mostly in grams of sugar and junk ingredeints.In fact, every Arby’s cherry turnover contains 390 calories, 13 grams of fat (from unhealthy sources), 64 grams carbohydrates, 2 grams fiber, 40 grams sugar, and 4 grams protein. Ouch!How does it get these horrible nutrition numbers? From it’s horrible ingredients.Each turnover contains:Enriched Bleached Flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), Margarine (palm oil and palm kernel oil, soybean malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), Margarine (palm oil and palm kernel oil, soybean oil, water, salt, vegetable mono and diglycerides, polyglycerol ester, sodium benzoate and potassium sorbate [preservatives], soy lecithin, natural and artificial flavors, beta carotene [color], vitamin A palmitate, milk), Water, Contains 2% or less of the following: High Fructose Corn Syrup, Salt. Filling: Cherries, Water, Sugar, Modified Food Starch, High Fructose Corn Syrup, Corn Syrup, Contains 2% of less of the following: Fruit Juice Blend (pear, apple, clarified pineapple, cherry, plum, and elderberry juice concentrates, malic acid, natural flavors), Gellan Gum, Sodium Benzoate and Potassium Sorbate (preservatives), Salt. Made with real cherries-may contain pits. Icing: Sugar, Water, Maltodextrin, Palm Oil, Corn Starch, Corn Syrup, Modified Food Starch, Titanium Dioxide (color), Guar Gum, Potassium Sorbate (preservative), Agar, Citric Acid, Mono and Diglycerides with Citric Acid (added as preservative), Ammonium & Calcium Alginates, Polysorbate 60, Arabic Gum, Artificial Flavor. CONTAINS: MILK, SOY, WHEAT. Manufactured on shared equipment that processes Eggs and Tree Nuts.A Beyond Keto Lifestyle is Worth It!

While it may take a little work, living a Beyond Keto lifestyle is certainly worth it! You can boost your health, acheive a healthy weight, and support every system in your body by simply taking the time to make delicious keto treats like keto cherry turnovers at home. Want to learn more about Beyond Keto living and cooking? Check out Dr. Colbert’s Beyond Keto book and the 21 Day Detox and Fast Starter Kit!

Bottom Line

This year, you con’t have to miss out on National Cherry Turnover Day. Instead, celebrate it with Keto Cherry Turnovers! Delish enough for dessert, healthy enough for breakfast!

The post Make this Keto Cherry Turnover for National Cherry Turnover Day appeared first on Dr. Don Colbert.

Miss Summer Fruit on Keto? Eat This.

If you’re living a Beyond Keto lifestyle, you may miss eating fruit. But, you don’t have to. Some fruit can be added to keto eating. Fruit can offer amazing nutrients and a delicious, satisfying, naturally sweet taste. In fact, if you miss fruit on keto, eat this:

Berries.

Here are 5 reasons to add berries as fruit on keto.

5 Reasons to Add Berries as Fruit on Keto

Berries are special foods. They’ve long been known as superfoods for their antioxidants, polyphenols, and phytochemicals. But, did you know they are functional foods that impact everyday health in tangible ways?

Berries do contain carbohydrates and natural sugars, but not as much as most fruits. They contain approximately 3-4 grams net carbs per 1/4 cup. Cranberries contain about 1/2 this.

Here’s a run-down of reasons to add berries as fruit on keto:

1. Anthocyanins for Brain Health

For years investigators have believed that anthocyanins impart a beneficial effect on health and endothelial function.

These compounds have strong antioxidant properties and are responsible for the color of red, purple, and blue fruits and vegetables. Fruits like blueberries, strawberries cranberries, and more.

Blueberries and strawberries are full of anthocyanins. Strawberries contain 25 different types. What’s more,  both berries contain other healthful compounds including other polyphenols, vitamins, and fiber.

Whether it’s due to the anthocyanins specifically, or a combo of whole-food nutrients, researchers have found cognitive improvements and brain health benefits with blueberry consumption (1).

2. Reduced Blood Pressure and Improved Flow-Mediated Dilation (FMD)

Blood pressure is a big deal. Healthy blood pressure levels are one key to maintaining whole-body health.

New investigations show that blueberries may effectively improve blood pressure in those with high blood pressure.

The conclusions?

Based on the studies, systolic blood pressure dropped an average of 5.6 mg Hg in 28 days. Diastolic blood pressure did not statistically change.  Flow-mediated dilation increased by 2.3%. Incredibly every increase of 1.0% FMD equates with a 10% drop in cardiovascular disease risk. The 2.3% drop, then, reduces risk by over 20% (2, 3).

In conclusion, just 2/3 cup daily blueberries or 150 mg anthocyanins and 2 weeks were needed to lower blood pressure and improve FMD.

3. Preventing Cell Overgrowth

The compounds in vibrant fruits and vegetables are anti-cell overgrowth.  Even when eating in the Keto Zone, it’s important to look for ways to add them.

Many studies suggest that berries, in particular, may work against several types of cancer by fighting oxidative stress and inflammation with antioxidants (4 5).

Strawberries may be tumor inhibitors as shown in animal studies (6). The most potent healthy  compounds in strawberries is ellagic acid and ellagitannins, types of anthocyanins.

4. Fiber for Healthy Digestion

As we stated over and over, Beyond Keto Zone eating can and should be, full of fiber. In fact, the more you omit refined grains and replace them with nuts, seeds, vegetables, and berries (or berry powder), the more fiber you’ll get.

Berries offer soluble and insoluble fiber. This type of fiber is great for cholesterol, digestion, healthy blood sugars, and more. You can also get amazing fiber in Keto Zone Fiber Zone.

5. Improved Cholesterol and Heart Health

Got high cholesterol? Your first mode of action is weight loss using Keto Zone if needed.

Then, it’s important to add cholesterol-lowering functional foods such as fish, vegetables, nuts, and berries.

In a recent study, researchers found that daily berry consumption reduced LDL cholesterol, blood pressure, and fasting glucose (2).Another study of middle-aged participants with heart disease risk factors showed berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function (7). Most importantly, these participants saw good results in oxidized LDL particles after just 4-12 weeks of berry supplementation (8, 9).Get Even More with Organic Red Supremefood as your Fruit on Keto

One concern you may have, if you’re in Beyond Keto, is that berries contain too much fructose and carbs. You may wonder if they will increase blood sugars, insulin, and kick you out of ketosis.

Surprisingly, berries are known to be low-glycemic. What’s more, strawberries have a glucose-lowering and digestion-slowing effect. After a carb-rich meal, strawberries actually lower blood glucose compared to a carb-rich meal without strawberries (10, 11).

Still, grams of carbs matter in Beyond Keto.

Thankfully, one serving of Divine Health Red Supremefood has only 4 grams of net carbs. This amazing organic fruit powder contains healthful beet and berry nutrients. It’s an amazing tool for healthy eating with Beyond Keto!

Bottom LineYou do not need to forego all the great benefits of fruits on keto. Divine Health Red Supremefood offers great nutrition, health-benefiting whole-food ingredients like beets, berries, and more. Get yours today and have your berries and Beyond Keto too!

The post Miss Summer Fruit on Keto? Eat This. appeared first on Dr. Don Colbert.

Super Metabolism Hazelnut Keto Iced Coffee Latte with MCT Oil

One of my favorite best things in summer is keto iced coffee. With iced coffee, you can get the wake-me-up drink you need, without adding to the heat! But, did you know there are many benefits beyond caffeine? Believe it or not, you can add an amazing ingredient, MCT Oil Powder, and boost the nutrition of your iced coffee off the charts. What’s more, your iced coffee is actually great for your metabolism, too.

In fact, our Hazelnut Keto Iced Coffee will flood your body and brain with nutrients to start your day energized and focused. It supports:

Heart HealthBrain HealthHealthy WeightFiery MetabolismEnergy and FocusHealthy Blood SugarsHealthy Digestion, and more

Take your cold-brew to the next level with our Hazelnut Keto Iced Coffee with MCT Oil Powder. The health benefits and taste are extraordinary. Here’s how and why you should:

Hazelnut Keto Iced Coffee Latte with MCT Oil Powder

Ingredients:

Cold-Brew Coffee “Concentrate”:

1 part coffee grounds, very coarsely ground (such as 1 cup)4.5 parts water (such as 4.5 cups water)

Keto Zone Hazelnut Iced Coffee Latte:

10 ounces cold brewed coffee1/3 can unsweetened coconut milk1/3 cup unsweetened almond milk1 tablespoons Vanilla Hydrolyzed Collagen2 tablespoons Hazelnut MCT Oil Powder1/8 teaspoon sea saltOrganic stevia, to taste, optionalCream, optional

Instructions

First, make your cold brew coffee: Stir together coffee and grounds in a large jar OR French press. Cover. Allow to set at room temperature overnight or ~12 hours. Strain twice using a coffee filter, a fine mesh sieve or a sieve lined with cheesecloth: This is your coffee concentrate. It can be kept in the fridge, covered for up to 2 weeks. If you like strong coffee, you can use as is. Otherwise, dilute 1:1 with water, or to taste.Then, make a Keto Zone Iced Coffee Latte: Pour the cold brew coffee and 1 cup ice into a blender.Add the coconut milk, almond milk, Hydrolyzed Collagen, MCT Oil Powder, and sea salt. Blend on high until combined and creamy.Add sweetener to taste, if desired.Nutrition info: 196 calories, 14 grams fat, 2 grams net carbs, 10 grams protein (62% fat)What is MCT Oil Powder?

MCT Oil Powder is simply the powdered form of medium-chain triglycerides (MCT).

MCTs are special fats that have shorter carbon chains than most fats in the diet (1). Why does size matter to you?

The size of the fat directly affects its function in the body.

MCT oils are derived and isolated from several natural foods, most often coconut oil. Once isolated, the MCT oil is mixed with a carrier, such as fiber powder, and dried to form MCT Oil Powder.

In fact, there are four types of MCTs found in nature: caproic, caprylic, capric, and lauric acid. Our MCT Oil Powder contains three types of MCTs, excluding lauric (this is an advantage).

Caprylic acid (C8) is the most ketone-producing and possibly the most healthful of all the MCTs. MCT oil is specifically concentrated with C8.

To get the amount of C8 in 1 scoop of MCT Oil Powder, you’d have to eat almost 1/2 cup pure coconut oil!

The shorter the MCT, the quicker and easier the digestion. Even people with poor digestion can reap MCT oil benefits, and everyone can enjoy positive health effects. Here’s how MCT oils’ fatty acids, specifically caprylic acid (C8), affect the body.

7 Proven Benefits of MCT Oil Powder1. Heart Health Support

Medium-chain triglycerides in MCT oil have been shown to improve cholesterol profiles by decreasing LDL cholesterol, decreasing the number of LDL particles, and increasing HDL cholesterol (2, 3).

There are three primary ways MCT oil improves cardiovascular health.

First, MCTs improve cholesterol profiles by decreasing LDL (bad cholesterol) while increasing HDL (good cholesterol). In turn, this improves the total cholesterol ratio.

In one recent study, 17 overweight women were given MCTs for 27 days.  When tested, their LDL cholesterol decreased, HDL increased, cholesterol ratio improved, and plasma glutathione increased (a powerful natural antioxidant). Researchers stated that their cardiovascular risk profile was improved (4).

In another 2018 study, 96 adults consumed butter, coconut oil, or olive oil. When tested, LDL remained unchanged with coconut oil and olive oil. HDL significantly increased with coconut oil. This change improved the cholesterol profile in the coconut oil group (5).

2. Anti-Inflammation

Inflammation is at the center of most chronic diseases, and is linked to heart disease, diabetes, cognitive degeneration, and more.

MCTs can reduce inflammation in the body. In 2014, 30 adults with high cholesterol and inflammation consumed MCTs for 30 days. When retested, scientists found significant reductions in LDL, increases in HDL, and reductions in C-reactive protein (a marker for inflammation) (6).

3. Brain Health and Focus

When you’re in ketosis, and you consume MCT oil, your body is able to produce increased ketones.

Currently, scientists are studying the effects of ketones, like those from MCTs, in preserving healthy brains and inhibiting degradation from aging (7).

Additionally, researchers have found that ketones are usable fuel for the brain in those with Alzheimer’s disease, similar to young healthy brains. (8). In Alzheimer’s disease, there’s an impairment in the use of glucose by the brain. Utilizing ketones in the brain rather than glucose may result in memory improvements and brain function (9).

Here’s what researchers found: Ketones are associated with many benefits, including reduced brain degradation from aging and improved brain function (10).

4. Healthy Weight

Amazingly, MCTs can promote healthy weight and BMI. This is great news since even moderate weight loss can improve cholesterol, triglycerides, blood sugars, and inflammation.

What’s more, since MCTs and fats, in general, improve satiety you also won’t feel too hungry even while trying to make healthy weight changes (11, 12).

5. Blood Sugar Balance

MCTs support healthy blood sugars and decrease insulin output, thereby improving health and fat metabolism (13).

In fact, MCTs can help reduce the risk of diabetes by:

Decreasing insulin resistanceProviding an alternate energy source to carbohydratesPreserving beta-cell health (decline in these cells contributes to diabetes)Promoting weight loss

In one recent study, scientists concluded that MCT oils provided benefit to beta cells in both mice and humans. One key to combating diabetes is improving the health of these cells (14).

Additionally, a 2016 animal study showed that MCTs improved both insulin resistance and inflammation. (15).

While more human studies are needed, MCT oil powder is a promising supplement to help improve diabetes outcomes.

6. Healthy Digestion

Amazingly, MCTs can fight unhealthy yeasts while supporting an increase in healthy bacteria and absorption in the digestive tract (5). Unhealthy yeasts plague many people and cause a myriad of digestive and health issues.

Digestive diseases can affect the body in many ways, including:

Poor absorption, stunted growth, vitamin and mineral deficiencies, and low energyDirect digestive symptoms such as constipation, bloated, and crampingDeclining digestive tissues with the risk of ulcers, hemorrhoids, decreased healthy bacteria growth, fungus and yeast overgrowth, and diverticular diseases

MCT oil powder eases digestion, since bile isn’t needed to digest MCTs. In fact, MCTs go from the intestines directly to the liver, and the body quickly uses them as energy or storage. MCTs can nourish those who can’t digest nutrients well.

In one 2018 study, MCT supplementation decreased intestinal candida overgrowth in preterm infants. The candida decreased during supplementation, then increased again once it was stopped (16).

MCTs can improve healthy bacteria levels, fat-soluble vitamin absorption, and energy metabolism (17).

7. Energy and Athletic Performance

If you’re looking for a fuel that increases energy, MCTs are one such fuel. Once delivered to the liver from the intestines, MCTs increase energy output in the mitochondria, which are the energy producers in cells (18).

In addition, athletes typically look for ways to decrease lactate levels. When recreational athletes consumed MCTs, they experienced lower lactate levels during moderate and intense workouts than they did with other fats. This may lead to improved endurance and performance (19).

Other researchers found that MCTs reduce high-temperature exercise performance issues and improve overall performance (20).

Super Metabolism Latte

What makes our Keto Iced Coffee Latte a “super-metabolism” drink? Three factors:

First, as described above, MCT Oil powder supports healthy weight changes, healthy fat and carb metabolism, and energy output.Coffee caffeine is a known metabolism booster. In fact, recent studies have found that coffee stimulates brown fat to make heat, thereby increasing calorie output, improving mitochondria health, and boosting metabolism (21,22, 23).Morning coffee can help you add intermittent fasting. Intermittent fasting targets the health of your cells and body to support healthy cholesterol and triglyceride levels, healthy aging, healthy weights, normalized blood sugars, and more.(24). To fast 15-16 hours per day, simply finish eating at 7 pm each day, and fast with only non-carbohydrate liquids (like coffee) until 10 am or so.The collagen in your Keto Iced Coffee Latte supports healthy digestion. You must have a great-working digestive tract to effectively digest, absorb, and start the metabolism of nutrients. Healthy digestion is the start of a fiery metabolism.It’s ice-cold. Ice-cold liquids affect your metabolism in two ways. First, your body must work (burn calories) to warm it up to body temperature. Second, it activates brown fat cells which fire up metabolism (25).Bottom Line

Add our Keto Iced Coffee Latte for amazing health benefits, especially for your metabolism! With the addition of  Hazelnut MCT Oil Powder , you can make an amazingly delicious and nutritious morning drink. Get ready for a rich, flavorful, super metabolism start to your day!

The post Super Metabolism Hazelnut Keto Iced Coffee Latte with MCT Oil appeared first on Dr. Don Colbert.

Grocery Bills Sky-Rocketing? Here’s How to Eat Keto on a Budget

It’s no secret: Eating amazing Beyond Keto foods is more expensive than eating unhealthy processed foods. But, if you know a few tricks, you can eat keto on a budget.

Consider that Americans spend an average of $3.6 trillion or $11,172 per person per year on healthcare (1). Much of the healthcare is for chronic diseases which can be prevented with a healthy lifestyle and healthy weight. In fact, it’s estimated that $190.2 billion is spent each year on the health care costs of obesity-related issues alone (2). This is a huge cost for our country and us as individuals.

It’s not always easy to make lifestyle changes. But, since your health is one of your biggest priorities, it is worth the cost and effort. For most, it will save money in the long run.

But who’s got time for the long run, when your grocery budget is out of control now? Here’s how to eat keto without breaking the bank. Here are 12 tips to eat keto on a budget.

12 Tips to Eat Keto on a Budget1. Start with a Book

With a book as good as Dr. Colbert’s Beyond Keto Book, you can start with a new keto lifestyle right away. There are few things as budget-friendly as books when it comes to self-help. So, get your copy (or check the library) and get started!

From the get-go, you’ll omit all the carbohydrates responsible for your weight gain and many health issues. You’ll also add in healthy fats that will keep you feeling satisfied and full. Most Beyond Keto eaters see results within 2 weeks, and have enough tools for healthy eating to keep moving towards a healthy weight. This is a great start to eating keto on budget.

Another free tool is to ask a friend who’s interested in healthy eating to join you. There’s a lot of power in community, and having an accountability partner can help.

2. Use a Meal Plan Routine

If you take the time to get organized, plan your meals for the week, and cut down your trips to the grocery store to once per week, you can save hundreds.

How?

Grocery stores are designed to entice you to spend extra money every time you go in. In fact, many shoppers spend extra money on foods they don’t need or hadn’t planned on buying.

To start a meal prep routine, you can simply assign a type of cuisine for each day of the week. For example:

Mondays = bunless burgersTuesdays = taco bowlsWednesday = chicken pan sheet mealThursdays = Asian dish with cauliflower riceFridays = out to eatSaturdays = grilled meat and veggiesSundays = rotisserie (or something similar)

Next, assign a recipe to each meal category and shop once per week accordingly.

If you use a grocery pick-up service and don’t even set foot in the store, you can save even more. For more on how a routine can save you time and money, check out this post.

3. Buy in Bulk

Once you have a routine, it’s much easier to buy in bulk because you can rest assured you know when you will eat each food, and it will not go to waste.

As long as you minimize waste, buying in bulk can save you money.

For example, try to find larger containers of nuts, seeds, coconut flour, coconut oil, and more at discount stores or online in bulk.

4. Skip Specialty Packaged Keto Diet Foods and Make Your Own

Typically, you have to spend either time OR money on your eating plan. If possible, skip some of the time-saving convenience foods and take the time to prep your meals and save money.

For example, meal replacement bars, keto tortillas, keto breads etc. are very expensive and can be made at home or skipped altogether.

If you want a Keto Dessert such as these Keto Zone® Chocolate Chip Cookies, make your own using basic keto ingredients rather than buying a keto cake or cookie.

As a bonus, your diet will always be healthier when it is based on natural real foods rather than pre-packaged commercial foods.

5. Keep Your Beyond Keto Meals Simple

One of the most beautiful things about the Beyond Keto diet is its simplicity. It’s a diet based on healthy high-fat foods, with moderate amounts of nourishing protein and vegetables.

Once you buy your high-fat foods such as healthy olive oils, avocado oils, vegetables, eggs, lean proteins, and fish (yes, these are expensive), you don’t have to spend much on other foods.

For example, while most Americans eat 6-10 ounces of extremely expensive meat each day, you can limit meat to just one meal per day and cut your portion to 4-6 ounces. Then, shop in-season non-starchy vegetables to keep your costs low.

A huge part of many people’s budgets are expensive processed foods. As you focus on non-processed foods, you can save!

6. Reduce Your Restaurant Outings

If you are in the habit of going out to eat for lunches while working, or several times per week for dinner, you can save hundreds by eating at home or packing your lunch.

Eating out can be a fun experience. However, many times we eat out simply out of convenience. If you cut down on restaurant eating and save it for just one fun social outing per week, your keto food bill will be significantly reduced.

7. Choose Low-Costs Proteins

When it comes to proteins, you can spend a lot or a little…and it all depends on your “cut” and preference.

For example, a beef chuck cut costs about half as much as a ribeye.

What’s more, eggs are an extremely inexpensive protein source that fits into the Beyond Keto diet very well.

Seafoods have a very large range of prices, so choose ones that are fished closer to you or those that are budget friendly when you can.

Another favorite? Organic rotisserie chicken is often cost-effective and gives you a break from cooking.

8. Buy Some Frozen Instead of Fresh

Take a few steps from the produce aisle to the frozen foods aisle to save money.

Of course, some foods are simply best when fresh such as herbs, leafy greens, and other favorites. But, you can save a lot by buying berries, green beans, broccoli, and more in the frozen aisle. Interestingly, nutrient retention is typically similar or even higher in frozen versus fresh produce (3).

What’s more, buying some frozen produce can vastly cut down on waste since it doesn’t spoil.

9. Join a Meat Share for the Best Prices on Beef, Pork, and More

Even if you live in a big city, you can likely find local farms or butcher shops that offer the chance to purchase a whole, half, or quarter cow.

While it costs a lot upfront, the total savings can be great. What’s more, you can often save when buying a larger portion, so consider finding another family and splitting it.

Of note, you will likely need extra freezer space.

10. Grow Your Own Veggies and/or Hunt for Your Meat

Depending on where you live, you may be able to grow many of your high-cost groceries. For example, herbs are extremely easy to grow but are expensive in the store. You may also be able to grow greens and lettuce, bell peppers, cucumbers, and more.

Along with delicious, fresh foods, you can boost your health when gardening. It’s a great way to get outside, get exercise, and get your hands dirty!

Of course, if you are a hunter, you can get free-range, amazing meats for protein by hunting it yourself. Even if you use a butcher to process it, the costs are a very small percentage of buying meat at the store.

11. Use Intermittent Fasting

Along with the many advantages of intermittent fasting, which include immune benefits (4), it can cut your food costs! Let’s say you decide to fast from 7 pm to 11 am each day, only drinking Keto Zone® Coffee in the morning before eating again. Then, instead of eating 3 full meals per day, you only eat 2 plus 1-2 snacks.

If your meals usually cost around $3.00 each, you can save this entire cost each day. Your average savings may be $3.00 per day, $21.00 per week, and $90.00 per month.

12. Organize Your Freezer

If you’re like most people, you have meat, frozen leftovers, and more in your freezer. In fact, a large percentage of food waste can be attributed to forgotten frozen foods rather than spoiled fresh ones.

How can you avoid this?

Get organized! Clean out your freezer and organize it so you can easily see what foods are available to use in meals or to reheat.

If you like making extra portions for frozen leftovers for cooking, make sure these are also organized and add a list to the outside of your freezer to keep track of what you have available.

Bottom Line

There’s little doubt that healthy, delicious Beyond Keto meals cost more than eating harmful processed foods. However, with some creativity, work, and organization, you can eat keto on a budget. Follow these tips, and share your own below – how do you eat Beyond Keto on a budget?

 

 

The post Grocery Bills Sky-Rocketing? Here’s How to Eat Keto on a Budget appeared first on Dr. Don Colbert.

One Step to Completely Change Your Health in 21 Days.

Want to change your health? Get rid of the sugar in your diet. It’s true. A 21 day sugar detox will support your metabolism, insulin sensitivity, body fat, brain health, mood, hormones, and more.

The best part?

It’s easy.

In just 21 days, you can reset your habits. You can replace sugar-addiction habits with better, healthier habits based on healthy, living, whole foods.

Ready for a nutrition overhaul and sugar detox? Let’s do this.

Why You Need a Sugar Detox

Unfortunately, the average American adult consumes 17 teaspoons of sugar each day, and 57 pounds each year (1). For some it’s much higher.

In fact, some adults literally eat sugar at every meal, sometimes without even realizing it. They may not realize their cereal, morning drink, salad dressing, barbeque sauce, and health-food diet snacks have added sugars.

What’s more, many are in the habit of drinking sugar. This may include dessert-style coffees, high-sugar energy drinks, sugar-loaded smoothies, and sugar-added teas.

Unfortunately, not all sugar looks like sugar. Our bodies break down almost all carbohydrates, even those you might think are healthy, and turn them into a fuel it can use: blood sugar. In fact, almost every starch you eat is sugar in your body. This means most breads, pastas, cereals, etc. are little more than sugar and result in similar outcomes.

It’s time for a 21 day sugar detox!

Sugar Health Issues

Many health issues can result from the overconsumption of sugar. These include (2):

Increase in Blood Sugars and Insulin

Sugar digests and absorbs into the bloodstream very quickly after you eat or drink it. Once absorbed, it makes its way to the liver, blood, and eventually, cells. is dumped into the bloodstream and finds its way to cells. Sugar in the blood is very dangerous to the body, so it tries its best to maintain steady blood sugars by sending it into cells. How?

It uses insulin. Insulin “opens cell doors” and allows the sugar in.

This is better than leaving it in the bloodstream, but can still be devastating to human health, weight, chronic disease risk, and wellness.

Increases in Insulin Resistance

The more sugar dumps into the bloodstream, and the more insulin is needed to get it into cells, the more resistant to insulin cells become. This is a horrible negative cycle, and being overweight or obese exacerbates it. What’s more, insulin resistance can cause fat gain and make it harder to lose fat.

Mood and Energy Swings

As the body tries to deal with blood sugar and insulin, the body and brain feel the ups and downs. In fact, blood sugar rises can make you feel energized, only to feel more fatigued as it moves from the blood into the cells. In those with impaired blood sugar controls, this can result in low blood sugar, or hypoglycemia. Hypoglycemia is linked to lightheadedness, dizziness, fatigue, and more. It can be a serious condition.

A 21 day sugar detox will energize you and help you feel balanced.

Sugar and Body Fat

With more sugar intake and potential insulin resistance, the body adds fat. Insulin itself is an anabolic hormone, meaning it builds mass (and unfortunately, not muscle mass). If insulin resistance increases, more insulin is needed each time blood sugars become too high. Unfortunately, more insulin equals more fat mass, and more insulin resistance which equals more insulin needed.

How can you stop this cycle? Start by cutting out sugar with a 21 day sugar detox.

Sugar, Insulin Problems and More Health Issues

Obesity and insulin resistance are associated with many chronic diseases. In fact, obesity itself is considered its own chronic disease (since 2013) by the American Medical Association (3). Obesity is linked to metabolic syndrome, heart disease, mental decline, cardiovascular disease (4), diabetes (5),and mortality (6). In addition, extra body weight can also negatively affect other conditions and body systems including hypertension (7),bone health, gallstones (8),and more.

Sugar Accelerates Aging and Oral Health Issues

Incredibly, high sugar diets are associated with inflammation, and inflammation can accelerate aging of the skin, cells, and brain. In fact, skin can lose elasticity when blood sugars are chronically high. What’s more, sugar does cosmetic and health damage to the teeth, aging them in appearance and increasing risk of decay.

And, it gets a bit worse. As you read above, almost all carbohydrates, whether from sugar, starches, fruits, or other, become blood sugar?

Time for Your 21 Day Sugar Detox

Are you ready to take the next step and improve your energy, body fat level, and health? There’s never been a better time for your own 21 day sugar detox. We’ll lead you through it.

Start with our   21 Day Detox Starter Kit.  It has everything you need to get started with your sugar detox.Use the tools in the starter kit to transform your eating habits. Focus on loads of healthy vegetables (especially greens), healthy fats (like extra virgin olive oil), lemon water, fiber, and some healthy proteins (especially fish and lean poultry). You can find many, many recipes on this site to help you as well. Try: Keto Zone Lemonade, Keto Zone Detox Green Smoothie, and more!Then, keep it going by adding intermittent fasting to your daily routine. It’s easy, and Dr. Colbert’s Fasting Zone book (included in the starter kit) will lead you through it!Keep up your motivation by listening to Dr. Colbert’s Podcasts & using the articles on this site, our Facebook page, etc. to take Sugar Detox and Fasting from 21 days to a full-blown lifestyle!Bottom Line

If you are ready to change your health, there’s no better time than the present. Take charge, detox from sugar, and see your health soar! In just 21 days, you can form new habits and rid yourself of sugar addiction. Use our 4 steps above, and make your lifestyle a sugar detox lifestyle!

The post One Step to Completely Change Your Health in 21 Days. appeared first on Dr. Don Colbert.

Amazing Health? You Must Drink This Every Day

Did you know there’s one drink that’s best for amazing health? It’s a drink that nourishes your soul, mind, and body. In fact, it’s so important we’d soon deteriorate and die without it. It’s required by every cell in the body. It covers our planet. But here’s where it gets interesting…it’s also amazing nourishment for our souls.  Are you ready to drink this every day?

Jesus made analogies to water as nourishment for our souls. The very drink that is crucial for our bodies can remind us of his words, every time we drink it.

As the summer heat continues, think of His words with every drink. Maybe He used water as an analogy to drive home the importance of his words. Perhaps to give us a reminder every day, all throughout the day. Or, maybe it is to help us realize the soothing, comforting, and most of all, satisfying feeling we can get from following Him…just like drinking water when we are thirsty.

With every drink, satisfy your thirst in body and soul.

Water for Our Souls

There are many verses in the bible about water. Some refer to it as a primary need of the human body for physical health. Other verses point to God as our provider for physical needs and nourishment. Still other verses compare tapping into Jesus as the key to our spiritual health. Here’s what Jesus told a woman at a well about the living water He offers:

John 4:7-14:

There came a woman of Samaria to draw water. Jesus said to her, “Give Me a drink.” For His disciples had gone away into the city to buy food.  Therefore the Samaritan woman said to Him, “How is it that You, being a Jew, ask me for a drink since I am a Samaritan woman?” (For Jews have no dealings with Samaritans.) Jesus answered and said to her, “If you knew the gift of God, and who it is who says to you, ‘Give Me a drink,’ you would have asked Him, and He would have given you living water.” She said to Him, “Sir, You have nothing to draw with and the well is deep; where then do You get that living water?  You are not greater than our father Jacob, are You, who gave us the well, and drank of it himself and his sons and his cattle?” Jesus answered and said to her, “Everyone who drinks of this water will thirst again;  but whoever drinks of the water that I will give him shall never thirst; but the water that I will give him will become in him a well of water springing up to eternal life.”

What does this have to do with amazing health? Summer heat? Hydration?

Perhaps God has given us an analogy using a daily, sometimes hourly, physical need to remind us of what we really need: Living Water. For amazing health, drink this every day. Remember these words with every sip.

Drink This Every Day – 10 Ways to Get Enough

God certainly cares about our physical needs too. As summer moves into its hottest month, here are 10 ways to drink enough water.  With every sip, be reminded of His words and your need for Living Water!

1. Know Your Needs: Aim for 64-80 ounces per day. If you’re outside a lot and/or active, add more.

2. Drink on Schedule: In a perfect world, it would be easy to simply drink when we are thirsty. However, most American adults live in an imperfect, overly-busy world. Other people’s needs often take precedent, and it’s easy to forego our own needs throughout the day. So, drink to a schedule such as 32 ounces by noon, 32 ounces by 4:00 pm, and 16 more ounces by 6:00 pm.

3. Find a Reusable Water Bottle You Like: Drinking is easier when you can take water on the go, and you like the bottle it’s in.

4. Filter Your Water if Needed: If your tap water doesn’t taste great, consider a filter in your fridge, on a pitcher, or on your faucet. You’ll drink more if you trust the purity and taste of your water.

5. Consider It Part of Your Healthy Metabolism Strategy: Sometimes, your motivation for doing something makes all the difference in your follow-through. Ice water actually causes your body to burn more calories every day! So, aim for 80 ounces of ice-water per day and boost your metabolism (2).

6. Flavor It For Fun: If you get tired of plain ol’ water glass after glass, make it a bit more fun with healthy flavorings. Try ginger strips, berries, cucumbers or lemon. Or, try our much-loved low-carb lemonade. Want even more nutrition with every swig? Add probiotics, wheatgrass, beet powder and more with keto-friendly fruit and fermented vegetable powders.

7. Make It Part of Your Skin Care Routine: Another great motivation for drinking more? Great skin! Amazingly, adequate hydration has been associated with an improved appearance of skin. One recent study found that an increase of 2 liters of water per day improved skin condition and physiology, even in those who already consumed high amounts of water (3).

8. Drink More For Your Mood: Ever felt fatigued, cranky or uneasy without explanation? Or, the onset of a headache despite good sleep and no other known reasons? It could be dehydration. Believe it or not, dehydration has been linked to cognition and mood changes (4). What’s more, many who suffer from migraines report dehydration as a suspect cause.

9. Easily Cold-Brew Tea for Water Needs: It’s difficult to overstate the whole-body health benefits of tea. And, there’s no better way to brew green tea or black tea in the summer than cold-brew or sun-tea. Simply, place 2-3 tablespoons green or black tea in 16 ounces water, and let it brew for a few hours on your counter or in the sun. You can add ginger, cinnamon sticks, lemon slices and more. Cold-brew tea is delish, nutritionally potent, and can help you drink enough water despite its gentle diuretic effect.

10. Drink to Lube Your Joints: Cartilage, found in joints and the disks of the spine, contains around 80 percent water. If your body experiences long-term dehydration, it may also experience lack of needed joint fluid. What’s more, dehydration often precipitates gout flares (5).

It never ceases to amaze me that our loving God is concerned about our physical, emotional, and spiritual health. He’s provided simple means to nourish us, and then given us all we need to satisfy our souls. With every sip, thank God for His provisions. Then, remember and drink His Living Water.

Bottom Line

We’ve been given an amazing gift in water, both the water we can drink each day and the Living Water God’s given us to nourish our souls. With every sip, remember to drink this water from Him. His words and love will truly satisfy, long after water has coursed through our bodies. Drink this amazing drink every day!

The post Amazing Health? You Must Drink This Every Day appeared first on Dr. Don Colbert.

There’s Still Time. Meet Summer Weight Goals & Lose 10%!

As it does every year, summer is flying by! Before it hit, did you set any summer weight goals? Do you feel like summer is passing you by and you’ve not yet made the progress you wanted? It happens!

But, don’t despair. There’s still time. We believe you can lose 10% in the next 6 weeks and we’ve got a plan to help you do so. In fact, many people are in this same boat. They are facing elevated weight and unwanted weight gain after the last 3 years.

What would a 10% loss do for you if your current weight is too high?

Studies show that even modest weight loss helps normalize blood sugars, blood pressure and cholesterol (1). Additionally, living with unwanted extra weight can impair immune function and increase the risk of severe infection (2). But again, even modest loss can help; and it helps immediately.

There’s little doubt that the last 3 years have wreaked havoc on many people’s health, both physically and mentally. Stress, isolation, and loss of routine have made it difficult for many to stick with healthy eating and exercise. 

Now’s the time to fight back. You can take back your health and lose weight, if needed. Dedicate the next 6-8 weeks to get back on track for good!

Why Have So Many Gained Weight?

There are many reasons people have gained weight in the last 3 years. They include:

Carbohydrate-rich sugary foods are often eaten during high-stress or depressed moods. For those who are already fighting an unhealthy weight, elevated blood sugars, or insulin resistance, carbs and sweets are a downward spiral of fat storage and more insulin resistance. In fact, the more carbs we eat, the more fat we tend to store. The more fat we store, the more resistant our cells become to insulin causing us to store more fat. It’s easy to see how this can become a huge issue with emotional or stress-eating. Of course, our Beyond Keto program and Keto Zone Carb Assist omit refined carbs, help you metabolize glucose better, and reduce cravings for sweets for healthy weight changes!Homeostasis calls to our bodies. You may have been working on lifestyle changes and weight loss on and off over the years with the same ol’ strategies. However, sometimes a sudden, different approach that challenges our bodies produces the best initial results. Why? Our bodies have a strong genetic pull towards a certain body type or body weight. Studies actually show that various neuroendocrine, metabolic, and behavioral mechanisms are set in motion to counteract weight-loss actions we take (3, 4). To break the chains and genetic pull, you can take a strong action like diving into the Beyond Keto lifestyle to get your body, and the scale, moving! Frustration can easily set in when you don’t see results. If you’ve gained weight, it can be frustrating to start all over again. You may have had momentum when life felt less stressful. Don’t give up. The Beyond Keto lifestyle produces results effectively and efficiently.

We know without a shadow of a doubt that getting to a healthy weight improves almost all areas of health including immune function, mental health, emotional health, and more.

5 Steps to Meet Summer Weight Goals & Lose 10%

How can you lose 10% of your body weight in 6 weeks? 

1. Start Keto Zone Fasting Zone to Jump Start

Fasting should be an integral part of any healthy lifestyle. In fact, studies show that intermittent fasting positively affects weight and health (5). In fact, it can support healthy cholesterol markers (6), normalize triglycerides (7), encourage healthy aging, support effective weight changes without slowing metabolism (8, 9, 10), support healthy blood sugar and insulin sensitivity (11, 12), encourage healthy immune system responses (13), increase ketone body production (14), reduce inflammation (15), and encourage positive weight changes and reduced belly fat (16). Wow!

Ready to get started? Dr. Colbert has put together everything you need for fasting success in the 21 Day Detox and Fast Nutritional System. It includes his book Fasting Zone, Fiber Zone powder, and both Red and Green Supremefood.

As you’ll learn, an easy way to start intermittent fasting is to stop eating at 7:00 pm every night, and resume at 11:00 am every morning. Between waking up and eating at 11:00 am, you can have non-carb drinks such as coffee, coffee with Keto Zone® MCT Oil Powder and Keto Zone® Collagen Powder, tea, or drinks that utilize healthy sugar substitutes.

At 11:00 am or so, eat a Keto lunch, and then eat your Keto dinner around 6:00 pm. Between lunch and dinner add 1-2 Keto Zone snacks such as fat bombs or other healthy favorites.

But, how do you know what keto foods and meals are best?

2. Keep it Going with Beyond Keto

Let’s keep it simple. The Beyond Keto is the most efficient, effective way to reverse the scale and begin losing weight while improving your health. You can start with the Beyond Keto Book for all the information you’ll need. You’ll omit all the carbohydrates responsible for your weight gain and many health issues. You’ll also add in healthy fats that will keep you feeling satisfied and full.

As you do so, you’ll continue the success you started with the 21 Day Detox and Fast. As you stick with it, you’ll get your momentum back and see the pounds fall off.

3. Keep a Food Diary to Meet Summer Weight Goals

A food diary is an amazing tool for your weight loss journey and summer weight goals. Simply write down your intake. Use an app or other resource to become familiar with carbohydrate amounts in foods. To learn more about carbs and reading food labels, check out this post.

While there’s nothing magical about food diaries, they do help by:

Allowing for self-accountabilityAdding up the grams of carbohydrates and seeing how that affects weight lossTroubleshooting issues with weight loss, hunger, etc.Keeping a record to repeat successes and avoiding challenges

It’s easy and free to keep an online food journal or simply a written one.

4. Get Rid of the Sugars in Your House and Still Satisfy Your Sweet Tooth

A Beyond Keto and Fasting Zone Lifestyle does not mean boring foods. In fact, you still have many of your favorites, learn new recipes you’ll love, and even include desserts. How?

Luckily, there are great options on this site! They include:

No-Bake Keto Zone Chocolate Almond Cookies

Keto Zone Lemon Curd

Keto Zone Cheesecake

Or, check out the Quick & Healthy Keto Zone Cookbook.

5. Set Daily, Weekly, and Overall Goals

Can you really lose 10 percent in 6 weeks? You can. Set your goals now!

First, take time to set daily “habit goals.” These goals need to be action-based and in your control. For example:

I will fast from 7:00 pm to 11:00 am each day.I will not eat more than 25 grams of net carbs per day.

Then, set weekly goals. These should also be in your control. They can include exercising 3 times per week, sticking to your daily eating goals each day, or journaling.

And lastly, set a long-term goal for the 6 weeks. Is your goal to lose 10 percent of your body weight? Set it and write it down.

Write all of these goals down and put the paper in a place you can read it when the going gets tough. It will keep you motivated to stay on track.

You can do it!

Bottom Line

It may have been a tough last 3 years, but it’s time to take control of your weight and health again.  If this includes weight loss and a push to lose 10 percent, we can help. You can still meet your summer weight goals. Use the steps above. We know you can do it as thousands of others have as well. Don’t let any more of the summer slip away. Get started today!

The post There’s Still Time. Meet Summer Weight Goals & Lose 10%! appeared first on Dr. Don Colbert.

Easy Chocolate Ice Cream Plus 5 Fave Keto Chocolate Recipes

July just keeps on coming! What’s next? July 7th is World Chocolate Day! Since we are excited to celebrate chocolate with you, here is our Keto Chocolate Ice Cream (made in a mason jar) and our 5 favorite keto chocolate recipes.

Our recipes don’t just taste good. They also boost amazing nutrients that support brain, cell, hormone, metabolic, and overall health.

Pick your favorite and celebrate with us this week.

Keto Chocolate Ice Cream in a Mason Jar

Ingredients

1 cup heavy cream (low-carb, such as Organic Valley) OR full fat organic canned coconut milk1/4-1/2 teaspoon organic liquid stevia (to taste)1 tablespoon Keto Zone Chocolate Collagen Powder 1 teaspoon pure vanilla extract2 tablespoon Dutch Chocolate MCT Oil Powder1/4 teaspoon cinnamon1/8 teaspoon organic liquid stevia, if desired, to taste

Instructions

Mix all ingredients in a wide mouth, pint-sized (16 oz.) mason jar.Tighten lid and shake vigorously for 5-7 minutes.You’ll know you’re done shaking when liquid doubles in volume, filling the jar.Place in freezer and free for 3-24 hours.Scoop out and enjoy! Serves 4.

Nutrition info:

5 More Favorite Chocolate RecipesKeto Zone Chocolate Brownies: It’s hard to beat a good brownie. Our Keto Zone Chocolate Brownies combine nourishing cocoa, healthy fats and Keto Zone® Hydrolyzed Collagen to deliver an amazingly healthy chocolate brownie. With its delicious flavor, you won’t believe each serving only contains 3 grams net carbs!

2. Chocolate Avocado Pudding: Smooth, velvety, and dairy-free, this healthy chocolate pudding will knock your socks off! Made with cocoa, avocados, and Keto Zone® Hydrolyzed Collagen powder, it delivers great nutrients to your body while satisfying your chocolate cravings!

3. Chocolate Chili Fat Bombs: If you’re looking for a treat that’s a bit different from the norm, you’ve got it with our Chili Chocolate Fat Bombs! These treats will satisfy your cravings with both sweet and spicy flavors. In fact, they combine raw cacao powder, Keto Zone® MCT Oil Powder, spices, and more for a zero-net-carb fat bomb!

4. Collagen Chocolate Caramels: Maybe you’re in the mood for a smaller, candy-like healthy chocolate recipe. Collagen Chocolate Caramels are perfect! Cocoa, coconut oil, nuts, and Keto Zone® Hydrolyzed Collagen are combined for this easy, delicious treat. And best of all, only 2 grams of net carbs per serving!

5. Keto Zone® Chocolate Truffles: Keto Zone® Truffles are a surefire way to stop cravings in their tracks while enjoying ingredients that are great for you! These truffles actually support heart health and whole body wellness. Make plenty to share because they’ll be gone before you know it!

Why Add More Keto Chocolate Recipes to Your Diet?

Keto chocolate recipes that use cocoa or raw cacao boast many healthy benefits. Really. A little raw cacao can:

Affect brain health and mood (1). Cacao’s flavanols, including phenethylamine (PEA), deliver natural pain- and stress-reducing benefits while increasing endorphins to improve focus. What’s more, cacao improves mood by raising serotonin levels and contains theobromine, a mild stimulant sometimes used in the treatment of depressed moods.Increase blood flow to the brain. Better blood flow supports brain health and cognition in those with and without cognitive deficit. How does raw cacao increase flow? Cacao’s flavanols increase blood levels of nitric oxide. Nitric oxide dilates arteries and improves blood flow.Support heart health while discouraging inflammation. Again, nitric oxide increases artery dilation and blood flow, thereby reducing blood pressure especially in older adults and those with hypertension (2, 3). In fact, some have found that higher chocolate consumption is associated with a significantly lower risk of heart disease, stroke and death (4).Reduce fatigue. In addition to a small amount of caffeine, cacao delivers anti-fatigue nutrients including iron, magnesium, and nitric oxide. One small study from London showed a decrease in fatigue related ailments and symptoms after 8 weeks of cacao treatment (5).Support insulin sensitivity and healthy blood sugars. When cells are more sensitive to insulin, they are healthier. They deal with carbohydrates better, require less insulin to store them, and store less fat. The flavanols in cacao support insulin sensitivity by slowing down carbohydrate digestion and absorption in the gut, improving insulin secretion and stimulating the uptake of sugar out of the blood into the muscle (6).Discourage free radical damage. Unfortunately, most every biochemical reaction, our environment, our foods, and our lifestyles can increase free radical damage. However, when we consume antioxidants like those is raw cacao, we consume compounds that neutralize free radicals and work to heal cells. In fact, cacao has more than 300 different antioxidant chemical compounds and more than 20 times the antioxidant power of blueberries. And while other foods antioxidants diminish with time, cacao has demonstrated stability in samples over 75 years old (7)!BOTTOM LINE

It’s time to celebrate chocolate with healthy keto chocolate recipes. Join us this week, and let us know which is your favorite!

The post Easy Chocolate Ice Cream Plus 5 Fave Keto Chocolate Recipes appeared first on Dr. Don Colbert.

Celebrate Independence Day with Grilling – Healthy Keto Menu

Independence Day is a wonderful time to express gratitude for our nation, get together with family and friends, and enjoy a cookout. This is especially true if it’s a healthy keto menu.

If you’re new around here, you may be worried that you can’t enjoy all your favorites while staying in the Keto Zone. Never fear, we’ve got a healthy keto menu and keto tips to help.

What’s more, we’ve included patriotic options in red, white, and blue. This menu goes beyond boring hot dogs and sodas that drag down your health. Here’s our Health Keto Menu for Independence Day!

Healthy Keto Menu for Independence Day1. APPETIZERS

There are many great choices for keto appetizers. Most times, you can keep them low-carb if you use vegetables and healthy fats.

For a unique grilled appetizer, try:

Shishito Peppers – Simply toss 2 cups shishito peppers with 2 tablespoons olive oil. Place peppers on a cast-iron skillet on the grill grate or the grill’s side burner (if available) over medium-high heat. Blister, moving around with tongs. Season peppers with 2 additional tablespoons olive oil, 1/2 teaspoon coarse salt, and 1/2 teaspoon fresh pepper before serving as an appetizer or side dish.

This dish serves 4 and has only 1 gram net carb per serving.

Patriotic Salad – Want to enjoy a healthy keto dish that also looks festive? Try our tomato, mozzerella, basil, and blueberry salad! Simply slice 6 small tomatoes and 1 pound fresh mozzarella into discs. Arrange on a large platter (if you can find a white one, that’s perfect!). Add 10 to 15 basil leaves and 1 cup blueberries. Drizzle with 3 tablespoon extra virgin olive oil and 2 tablespoons balsamic vinegar. Sprinkle with salt and pepper to taste. Serve at room temperature.

2. MAIN DISHES

When grilling, it’s easy to stay in the Keto Zone with grilled meat and healthy fats. But, beware of seasoning and sauces. Here are a few great options:

Beef: Keto Zone Bacon Burgers. Who can resist a bacon burger, served with crunchy lettuce, at a cookout? This bacon burger only contains 2.5 grams of net carbs and is a staple of a summer grilled dinner.

Chicken: Or, for a non-red meat option, try our Grilled Chipotle Garlic Drumsticks. With only 3 grams net carbs per serving, they deliver big-time nutrition with spices and protein.

Seafood: Want to grill salmon? Great! Salmon delivers potent, anti-inflammatory omega-3 fats, protein, and more. In fact, each 3-ounce serving contains 273 mg EPA and 948 mg DHA (1). Try our Keto Zone Grilled Cedar Plank Salmon for a delicious main dish!

Meatless Main Dish Option: Try  Grilled Portabella Mushrooms with Mozzarella for any plant-based keto eaters. This main dish is delicious and nutritious and contains only 2 grams of net carbs.

Tip: Whatever main dish you choose, just keep these tips in mind to keep it in the Keto Zone:

Watch out for seasonings, rubs, marinades, and sauces. Some are great, such as those that simply use butter, olive oil, lemon juice, salt, and pepper. Others contain a big dose of sugar, so it’s important to look at recipes and nutrition labels to avoid high-carbohydrate marinades or rubs with sugar.If you want BBQ Sauce, try this delicious Keto Zone BBQ Sauce recipe.3. VEGETABLES AND SIDES

Sides and vegetables can be highly nutritious and keto-friendly as long as you avoid starchy ones. Here’s how to enjoy them in the Keto Zone:

“Potato” Salad – You won’t miss out on potato salad with our Keto Zone Cauliflower Salad. In fact, it goes beyond potatoes and delivers fiber, detox nutrients, and antioxidants.

Or, grill up some veggies! Simply prepare vegetables by cutting an eggplant, zucchini, yellow squash, onion, and bell pepper into long strips. Make sure any ends are cut off as well. Then, trim 1 bunch thick asparagus. Toss all with 2 tablespoons olive oil, 1 teaspoon sea salt, and 1-2 teaspoons freshly ground black pepper. Next, place vegetables on the grill. Grill with the lid closed until tender and lightly charred all over, about 5-7 minutes. Dress with additional 2 tablespoons olive oil and serve. Just 4 grams net carbs.

4. KETO ZONE COOKOUT DRINKS

What would a cookout be, without wonderful refreshing drinks? You can still enjoy lemonade, sweet tea, or a mix of both.

In fact, here’s our awesome Keto Zone Arnold Palmer! You can use black, green tea, or white tea, and you’ll get amazing nutrients that support brain health, heart health, healthy weights, and more (2).

Want to make it look perfect for Independence Day? Add frozen strawberries and blueberries! You’ll add nutrients, delicious flavor, and beautiful splash of patriotic color.

5. KETO ZONE COOKOUT DESSERT

As long as you use keto-friendly sweeteners and flours, you can have your cookout cake and eat it too.

Make this Keto Zone Cheesecake ahead of time and top it with a mix of strawberries, raspberries, blackberries, and blueberries. Beautifully red, white, and blue with nutrients and very few grams of sugars or carbohydrates!

BOTTOM LINE

You don’t need to skip celebrations, festive cookouts, or barbeques when you’re in the Keto Zone. In fact ,you can take the flavors to the next level, show off your patriotic pride, and enjoy time together!

 

The post Celebrate Independence Day with Grilling – Healthy Keto Menu appeared first on Dr. Don Colbert.

Worried About Brain Decline? Start this Today!

Whether you are in your 20s, 30s, or beyond, it’s time to think about brain health and brain decline. Unfortunately, this is simply a reality all of us face. These days, significant brain decline affects more than 7 million Americans (1). While this may seem dire, there’s actually great news! Brain decline can be avoided, and even reversed.

Modern brain science is one of the fastest growing fields in the science and medical community. Scientists and doctors are learning more and more every single year. While brain decline used to be considered permanent, we now know the brain has the ability to heal itself. We also know that many chronic conditions associated with other parts of the body can significantly affect brain health.

Today, we have amazing information and steps you can take to achieve your best brain health and avoid decline.

But more importantly, if you want to learn more, we’ll point you to Dr. Colbert’s fantastic 3-part podcast on this subject. Get excited! You’re about to learn how to save your brain!

Worried About Brain Decline? Start this Today!Brain Zone Package: Brain Zone Book & Supplements

First thing first, Dr. Colbert has written a full plan to help you maintain brain health. Don’t skip this: Dr. Colbert’s Healthy Brain Zone book. In it, you will learn the foundational and current information on brain health, tests, diets, and lifestyle for optimal brain health.

Next, Dr. Colbert has also formulated a line of brain health supplements called Divine Health Brain Zone. Each Brain Zone formula supports brain health while focusing on various brain functions. You’ll find ones to support brain energy and focus, clarity, reduced inflammation, neuroplasticity, and more. These amazing supplements, along with lifestyle changes outlined in the podcasts, are your key to nourishing, protecting, and healing your brain while avoiding brain decline.

Get all of this in Dr. Colbert’s Complete Brain Zone Package. 

Divine Health with Dr. Colbert Podcast: Brain HealthPodcast: Part 1

Dr. Colbert and Mary Colbert have recorded an inspiring, informational, and actionable 3-part podcast series on avoiding and healing brain decline.

In Part 1 of the podcast series, you’ll learn the significant types of brain decline in order of incidence. Dr. Colbert explains his personal passion for helping others avoid and heal decline.

Then, Dr. Colbert and his wife, Mary Colbert, describe the chronic conditions that lead to decline and affect the brain. These include:

Systemic Inflammation: Unfortunately, chronic, systemic inflammation is a prominent health issue of modern times. As a whole, we eat too many inflammatory processed foods and too little real, whole, anti-inflammatory foods. We eat too much sugar and refined grains. What’s more, elevated body weight contributes to inflammation, and inflammation is a main contributing factor to brain decline (2).Elevated Blood Sugars: Blood sugars that are greater than 100 mg/dL (fasting) are an indication of the body’s resistance to insulin. When the body is resistant to insulin, the brain is resistant as well. The problem? The brain uses sugar as its primary energy source. When it’s not able to use and metabolize it properly, problems occur. This can lead to brain decline and likely affects millions of Americans (3).  If you’re looking for help with blood sugars, take a look at Beyond Keto and Carb Assist.Faltering Hormone Levels: After the age of 50, most men and women experience a sharp decline in hormone levels. This includes testosterone for men, and testosterone, progesterone, and estrogen for women. What does this have to do with brain health? These hormones help maintain brain health during the early and middle years of life. As they decline, so can brain health (4). In fact, if hormone levels become low, the brain’s ability to heal itself suffers greatly. Fortunately, you can help your body maintain balanced hormones with Divine Health Hormone Zone and Testosterone Zone.

There’s much more including other chronic issues that affect the brain, how Dr. Colbert worked with his mom to reverse brain decline, and so much more. This is just a taste of what you need to know. Don’t wait! Head over to this page to listen or check out the Divine Health podcast anywhere you listen.

Podcast: Part 2

In this 2nd installment, Dr. Colbert and Mary Colbert continue to provide current, specific information to help you promote health and healing in your brain while avoiding decline. Specifically, they discuss:

The gene in as many as 25% of Americans that significantly increases your risk of brain decline conditions with any mutation (5, 6). Dr. Colbert also discusses how to test for the gene, and what to do if you have it (he himself has it).Where to find this gene test, along with every other brain health test he recommends in the Healthy Brain Zone Book.How a modern diet full of saturated and transfats leads to inflammation and declining brain health in Americans via insulin resistance. Dr. Colbert describes how people even in their young teen years are experiencing high rates of inflammation. He goes on to describe how you can use Carb Assist and Fiber Zone on a daily basis to promote insulin sensitivity.How head trauma can lead to brain decline and what you need to know to avoid it if you’re at risk.Mary and Dr. Colbert go on to list specific substances in the environment and diet that lead to brain decline. These include alcohol, mercury, mold toxins and more! They also discuss how to lower your risk of ingesting these substances for brain health.

There is so much packed into this podcast, you don’t want to miss it. Grab a pen and paper, and listen now at this page or check out the Divine Health podcast anywhere you listen to podcasts.

Podcast: Part 3

In Part 3, Dr. Colbert and Mary discuss the solutions. These include how to reverse early and moderate brain decline as well as avoid it.

Here are the keys:

Nourish Your Brain. As described above, Keto Zone Brain Zone can help you nourish, protect, and heal your brain.Optimize Your Diet. With Beyond Keto and the Healthy Brain Zone Books, you can learn everything you need to know to optimize your lifestyle and diet for your best brain health. To optimize your diet, you’ll:Focus on healthy fats while ridding your diet of high-omega-6 oils (like soybean oil, safflower oil, corn oil, & canola oil) and foods that contain them. Further, you’ll learn to especially avoid these processed fats in fried foods.Next, you’ll eat a variety of healthy, anti-inflammatory fats. These include extra virgin olive oil, avocado oil, omega-3 oils from seafood, and more. With Beyond Keto, you choose healthy fats to make up the majority of your diet, not saturated or processed ones.Third, get the protein you need from healthy sources. Lean meats, seafood, and vegetable sources are great for protein.Avoid carbage! Carbage is the term for garbage carbohydrates like sugar and refined grains. Unfortunately, most Americans eat a diet high in carbage. This leads to resistance to insulin, elevated weight, inflammation, and brain decline. Instead, eat your veggies for your carbs. Focus on lots of greens and berries.Start Fasting. Fasting offers so many health benefits for your brain. In fact, it helps your metabolism of carbohydrates, detoxification, healing of synapses in the brain, and more. Best of all, it’s easy and free. You can try finishing dinner by 7:00 pm and delaying food until 11 am for a 16 hour fast each day. Take a look at Dr. Colbert’s Fasting Zone for more!Go to Bed. Sleep is an amazing brain healer. Getting enough sleep can help you protect and heal your brain. Unfortunately, most American adults don’t get nearly enough, and sleep issues plague many older adults at the same time their brain decline risk rises.

Listen now to hear Dr. Colbert and Mary explain all of this. They are passionate about your brain health!

Bottom Line

It’s never too early nor too late to start nourishing, protecting, and healing your brain. You don’t have to succumb to brain decline. At no cost, Dr. Colbert and Mary Colbert offer a treasure trove of information to help you make healthy decisions. You can’t put this off. Protect and optimize your brain health today!

The post Worried About Brain Decline? Start this Today! appeared first on Dr. Don Colbert.