The 9 Best Ketogenic Diet Ingredients

The ingredients are based on two things: one is low carb and nutrient-dense.

Blog - 1 Keto food list

The Best Foods:

  1. Shellfish (clams, oysters, mussels) for trace minerals (zinc, selenium, iodine, chromium) and DHA the key mega 3 fatty acid.
  2. Salmon (wild caught) has one of the highest amounts of omega-3 fatty acids (DHA and EPA), great for the retina of the eye your brain and the heart and high-quality protein.
  3. Leafy greens like salads for the minerals potassium, magnesium and vitamin C.
  4. Sardines are high in DHA and EPA and they have really good protein.
  5. Eggs (organic pasture-raised) have pretty much every single vitamin except they don’t have a lot of vitamin C. They will not increase your cholesterol if you’ve heard that eggs will worsen your cholesterol watch the links at the end of this post where Dr. Berg gives the true data.
  6. Cruciferous vegetables, most cruciferous, especially brussel sprouts, Dr. recommends that you steam them because that will enhance the phytonutrients. The big benefit of cruciferous go beyond just their vitamins and minerals because they’re loaded with phytonutrients that can decrease the complications from diabetes from, Alzheimer’s. It can minimize the damage that some of these diseases are creating and also protect you against cancer.
  7. Avocados are low carb and have healthy fats. But some people can get bloated if they do too many.
  8. Olives and olive oil extra virgin and organic really good on a ketogenic diet.
  9. Beef, Grass-fed, grass-finished, very important because they will sometimes finish the cattle off with grains, which could be GMO to fatten them up for a period of even ten months. You want 100% certified grass-fed grass-finished. Dr. Berg recommends having a fatty of burger or hotdog because that extra fat can even lower the effect on insulin and it’s easier to digest.
Blog -1 Dirty Keto

Worst Foods May Be Consumed On Dirty Keto Rather Than Healthy Keto.

  1. Corn,the problem is that 95% is GMO and highly glycemic.
  2. Yogurt. Look at the label, for example, you will be surprised how much sugar is in Greek yogurt. Make sure it is organic and grass-fed.
  3. Commercial chicken is badly processed, factory farmed, fed grains, overall it is not the ideal protein you want to do on a healthy keto plan.
  4. Processed meat, cold cuts, for example, although considered keto, avoid them because of the nitrates and added sugar and sometimes they add monosodium glutamate and definitely it is not grass-fed.
  5. Processed cheese or not from grass-fed cows. Consume grass-fed or organic cheese only. Cheese is from milk, which can influence someone with a prostate issue also it can influence women who have problems with fibroids and cysts in the breasts or the ovaries. If there’s anything going on with estrogen dominance I don’t recommend it If you’re going to consume it. I don’t recommend consuming a lot of it just a little bit here.
  6. Spinach is it’s loaded with oxalates. Oxalates can cause kidney stones you might be okay if you’re not having a problem with kidney stones and you consumed spinach occasionally. If you consume some high-quality cheese with the spinach the calcium in the cheese will bind with the oxalates in your digestive system. The oxalates won’t get absorbed into the blood and into the kidney so the calcium of the cheese can protect you against the stones.
  7. Nuts, almonds have the highest amount of oxalates avoid them if you have a tendency to get kidney stones. Some people that are arthritic should stay away. Many people that have arthritis really just consume too many foods high in oxalates, which can irritate the joints. If consume seeds, nuts or nut butters, have a small amount, too many nuts can irritate the gall bladder and the liver and the digestive tract.
  8. Vegetables oils sounds healthy. Vegetable oils are actually grain oils they’re usually GMO, highly inflammatory but they’re low carb and higher fat.
  9. Sugar and grain are the worst is sugar and grains.

Fish: If you are worried about the mercury in fish, please watch this video,What Fish Should I Eat to Avoid Mercury?  https://www.youtube.com/watch?v=jZ89N4xRDDU

Eggs: Concerned about the cholesterol in Eggs, watch this videos: https://www.youtube.com/watch?v=FH8RsqjlS2o

Are eggs bad for cholesterol? If you’re afraid of eggs increasing your cholesterol, keep in mind that there’s no evidence to support the idea that eggs raise your bad cholesterol. They can raise your good cholesterol, which isn’t bad for your heart. I recommend that you always go with pasture-raised organic eggs.

Dr. Berg, DC, is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media.

This post has been condensed from:  9 Best Ketogenic Diet Ingredientsby Dr. Berg, here is the link https://www.youtube.com/watch?v=5LOZIry2-7k

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

How Do You Know You Are In Ketosis?

What is Ketosis?

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Ketosis is a condition where your body is creating ketones for fuel. Ketones are the by-product of fat burning and it only represents 40% of fat and 60% are fatty acids and a very small percentage of glucose.

That small percentage of glucose can be created by the liver from the fat and protein that you consume. You do not need to get your glucose from dietary carbohydrates.

Fatty Acids sources is listed in this short video, Basics of Omega 3 Fatty Acids

The maximum amount of ketones you can produce in a given day is 150 grams, which is less than half of your overall fuel.

Your body is burning a combination ketones and fatty acids.

Ketosis is a state where it has to be created by lowering your carbohydrates.

The type of ketones that is most accurate to test is the blood ketones – urine and breath ketones are good to test if you are just starting out because the ketones on this are not being metabolized or broken down.

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Ketone Urine Strips:  As you are eating a Ketogenic diet, over time your body is going to be more efficient and you’re not going to have excess ketones anymore at some point because your body’s using them as fuel and they will not show up on the test strip. Excess ketones in your urine do not tell the whole picture.

Ketosis Indications:

  • Hunger reduced
  • Cravings reduced
  • Energy increased
  • Cognitive Function increased
  • Mood is increasingly positive

The key is lowering your carbohydrates (for foods other than vegetables) because carbohydrates elevate your blood glucose. There is a teeter-totter relationship between lowering your blood sugar or glucose and increasing your ketones. Ketones are an alternative fuel that your body prefers to run on it’s a much cleaner fuel so as you lower your blood glucose you raise the ketones.

Normally your blood glucose should be 82. As you go lower you start creating a condition where you it’s called hypoglycemia. You might think that’s dangerous but as you cut the dietary carbs and you lower your blood sugar your body’s going to be running on ketones so the need to keep sugar up even at 82 is unnecessary.

If your blood sugar goes lower and lower the questions need to ask is:

  • Has your hunger disappeared?
  • Have your cravings gone?
  • Is your energy good?
  • Do you have good cognitive function?
  • Is your mood good?

If you answer yes, it means that you’re doing it healthily and your body’s getting the benefit from the ketones but your blood sugar goes low and you’re starving and you’re craving for carbs and you’re fatigued and you’re irritable and your memory is bad then we know this is more of an unhealthy hypoglycemic reaction and you probably did not develop the machine to make ketones. You probably have not done this correctly. Your body will always take the glucose before the ketones.

The goal is to get healthy by doing healthy ketosis and being very efficient in burning all those ketones. Here is how to get into healthy keto and get in deep ketosis.

Here is the link to, What is the Ketogenic Diet?  https://www.youtube.com/watch?v=JATFrKrG9Cc

The focus on your health and the indicators that tell you are doing it successfully.

 How do you know if you’re getting healthy?

These are the indicators:

  1. Are the cravings gone?
  2. Is your hunger a lot less between meals?
  3. How was your energy is it going up?
  4. Is your waist size shrinking?

Exogenous Ketones:

If you are going to take straight ketones, you are NOT going to lose weight because your body’s stored fat is not being tapped into.You are basically taking ketones as fuel so your body doesn’t have to use your own ketones and fat. There is a misconception that many have, that taking exogenous ketones and eating the traditional diet will result in weight loss. This will not happen.

Two situations where Dr. Berg recommends taking exogenous ketones:

  1. If you are a long distance runner where you want extra energy – not recommended.
  2. Alzheimer’s, Parkinson’s, very frail and you don’t have a lot of fat to burn.

Ketosis vs.. Ketoacidosis: VERY DIFFERENT!

They are not the same, some people they don’t want to go into ketosis because they think they assume that is it dangerous because they have the same word keto, which is not.

Ketoacidosis is a very dangerous disease that happens when you are a type 1 diabetic or when you don’t make any more insulin. The blood sugars are extremely high because you don’t have any insulin to make it go down. Since ketones are acidic, the pH becomes very much of a problem. They have excessive thirst, too much urination and you are completely dehydrated, you lose the electrolytes, you have fatigue, breathing is off.

When we look at there is a massive amounts of ketones, it is about 20. Ketosis is between 1-8 or it’s a smaller amount of mild fat burning, it is controlled to diet, you don’t have very many symptoms, maybe some slight adaptation symptoms a little fatigue but if you took B vitamins and potassium, that would clear right up. There is a low amount of insulin, but it is still there and the cells are getting nutrition, low amounts of blood sugar, your blood sugars are good.

The ketosis is totally healthy and is not the same with ketoacidosis even though they have the same first four letters, but they are not the same.

Dr. Eric Berg DC, 53 years of age is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He has taught students nutrition as an adjunct professor at Howard University.

This post has been condensed from:

  1. How Do Your Know Your’re In Ketosis? By Dr. Berg https://www.youtube.com/watch?v=ODQmZKB98Qo
  2. How Do You Know You Are In Ketosis? https://www.youtube.com/watch?v=RE8Xh8wEAMQ
  3. Ketosis vs.. Ketoacidosis: VERY DIFFERENT! https://www.youtube.com/watch?v=xr_aiF7KGq0

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Burn More FAT Calories Without Exercise And Without Eating Less.

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Is it possible? Yes, if you have the right information.

Most people thi­­­nk I need to exercise more and eat less calories because one pound of fat is 3500 calories. If I just take the total calories it takes to run my body for example the average 1,900 calories.  I eat less than that and I burn off extra calories. The problem solved I lose the weight.

People have been advised to do the following:

  1. Do not skip breakfast
  2. Eat regular meals
  3. Eat plenty of fruit and vegetables.
  4. Walk more and get more steps.
  5. Drink more water.
  6. Consume higher fiber foods.
  7. Use a smaller plate
  8. Don’t ban any specific food
  9. Eat everything in moderation

Here’s the big problem:

You have two types of stored fuel: stored sugar as glycogen and stored fat.

The amount of stored sugar an average person has is about 1,700 calories, not a lot.

The person who’s not overweight is carrying about 100,000 calories of fat on their body.

So the real question is how to burn more fat calories. The goal is not to burn off your sugar reserves and then get really, really hungry for carbohydrates and not tapping into the fat.

Eating everything in moderation will only cause you to burn off your sugar but it will not cause you to tap into your fat reserves. If we want to focus on tapping into the fat, we must not treat all the types of calories the same.

Certain calories we can have more, certain ones we can do less and some we can do moderation.  Please see the KETO Food Pyramid below.

Health - Keto Pyramid Snapshot

Eat protein in moderation.

How Much Protein Do You Need In Nutritional Ketosis? To find out please read my Blog https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

For the carbs we need to reduce that because if you want to maximize your fat burning and tap into only fat the way to do that is simply to bring your carbs as close to zero as possible. In the range of 0 to 20 carbs per day is where you going to start seeing some good results.

When you eat more carbs, you reduce your body’s ability to tap into your fat fuel. As you feed your body less and less carbs your metabolism actually speeds up because you actually heal a condition called insulin resistance, which is behind a slow metabolism.

Weight loss from exercise is only about 15%, but 85% is diet.

How do you lose weight without reducing your calories?

For example, you’re consuming 1,950 calories per day, which is 3 meals, so each meal would be about 650 calories, minus snacks.

Start by reducing the frequency of meals. Skip your breakfast but we take those calories and we put them into a lunch and a dinner. With only two meals you will start to lose more weight. Why?Because every time you eat you trigger insulin and that’s what converts into fat so the longer the fast, the less insulin and more weight loss. So you go from 3 meals a day down to 2 meals keep your total calories at 1950.

Then take it to the next level because if you’re doing two meals a day with no snacks and you’re fasting your hunger is going to go way down.

The rule of thumb is you don’t eat unless you are hungry, which means that you’re going to be able to have one meal a day and not have to eat breakfast or lunch giving you a total of about 23 hours of fasting and this is without cutting your calories down. If you kept the same amount of calories as three meals you would lose a lot more weight.

Once you have achieved your natural weight you can go back to two meals a day.

You are actually burning your own fat reserve when you’re fasting. You’re not starvingyou you’re eating or burning your own fat so for you to sit down and have a meal that is 1950 calories, it is difficult to consume that but you could. What most people end up doing is eating less calories not because they’re trying to lose weight just because they’re having a hard time digesting it.

When you’re eating less the need for nutrients goes down because your body is in a recycle mode so you’re recycling more than nutrients. 

This is how you burn more fat calories without eating less and without exercising. You reduce the frequency of eating keep your calories the same but just make sure you’re reducing certain calories but not others go ahead and try this and see for yourself.

Blog - 3 White Board

This post has been condensed from Dr. Berg’s post, How to Burn More Calories Without Exercise or Eating Less  https://www.youtube.com/watch?v=r9nqxSn4qrk&list=PLjEkV6FuJCnZSv1Zj7r5PgVtV9j6VpdPz&index=9&t=0s

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

How to Relieve Stress

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 Dr. Berg talks about the 8 ways to relieve stress.

  1. Walking outdoors(lots of oxygen, low stress) vs. high-intensity with no oxygen type exercise.
  2. Vitamin B1– One teaspoon of nutritional yeast everyday to reduce internal stress.
  3. Nutrition:Herbal Adapatogens such as ashwagandha and holy basil. They help you increase your tolerance to stress and increase your ability to adapt to stress.

To learn more see https://draxe.com/nutrition/adaptogenic-herbs-adaptogens/

  1. Apple Cider Vinegar (ACV)– helps you absorb minerals: potassium, calcium, magnesium.
  1. Minerals: Calcium, Magnesium and Potassium are the 3 top minerals for lowering stress. ACV helps you absorb these minerals that are calming.

Supporting your stomach acid with ACV allows you to absorb physiological tranquilizers found in the leafy greens, which are important for relaxing the muscles.

  1. Acupressure:

There’s three different parts of your body that you can tap into to extract stress.

  1. The upper part of the neck will pull a lot of stress.
  2. The adrenal area, which is in your abdomen.
  3. Your mid-back the location of the flight or fight mechanism is called the sympathetic nervous system.

If you work on all three you pull a lot of stress out. You can do them right before bed. Here is a search links: https://www.youtube.com/results?search_query=acupressure+dr.+berg

For example, How To Do Acupressure https://www.drberg.com/blog/how-to-do-acupressure-learn-dr-bergs-techniques

  1. Breathing exercises:

If you notice yourself in state of stress you’ll notice light breathing, you are almost holding your breath. To relax, slow down your breathing, breathe in count to five very slowly and then breathe out counting to five.

The key is the exhalation. Slowing down your exhalation indirectly causes your nervous system adrenals to chill out.  If you’re trying to go to bed you can focus on your breathing.

Here is a link for the breathing exercise https://www.youtube.com/watch?v=LnjZQzB3BP8

8: Ketosis:

Ketosis is the state of fat-burning. It’s a low stress activity for the brain and the cells. It’s a more efficient fuel source for the metabolism. Dr. Berg likes to combine this with intermittent fasting because this takes the stress way down. You actually no longer run your body on blood sugar so you don’t have the ups and downs.  You can imagine how much stress comes with your high sugar or low sugar. If we could run your body on fat fuel it’s much better for the brain. It’s much better for your energy and your nervous system and to lower stress.

Here’s a free course: https://www.drberg.com/how-to-do-ketosis

Please try these eight keys to reduce stress.

Dr. Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals.

This post has been condensed from Dr. Berg’s, How to Relieve Stress. Here is the link  https://www.youtube.com/watch?v=xaIeNseFHp4

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

High Insulin Causes Insulin Resistance.

Metabolic syndrome (Metabolic Syndrome X) is when your cholesterol is too high, you have insulin resistance, you have high blood sugar, high blood pressure, central obesity.

Metabolic syndrome should really be called hyperinsulinemia syndrome.  The conventional view point is that insulin resistance leads to increased insulin. Is that actually true? Is it the insulin resistance that causes high insulin or is it the high insulin that causes insulin resistance?

To figure this out observe what happens after gastric bypass wherethey are bypassing part of the small intestine, which is one part of the body that affects insulin. The other part is the pancreas but there’s something in the small intestine that activates insulin. So when you do gastric bypass you correct part of the high insulin problem, you reduce insulin. They find after this procedure that it reverses type-2 diabetes by 83 %. It also reverses high blood pressure by 63 % as well as reversing high cholesterol by 61 %.

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Diabetes type 2, (high blood sugar), hypertension and cholesterol is Syndrome X. Reducing insulin also improves sleep apnea,polycystic ovarian syndrome, fatty liver, GERD (like acid reflux) and even joint pain. This study that I’m basing this on is this very interesting because they looked at 423 other studies but focused on 58 of the ones that actually measured insulin. The direct finding was if you reduce insulin you produced changes with so many different conditions. Metabolic syndrome (Syndrome X) includes several diseases or shall we say symptoms of this high insulin.

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When you have high insulin over a period of time the body is going to start to resist it, the insulin receptors are going to start to resist that high-level. It is high insulin that causes the insulin resistance. Once you have insulin resistance, the bio-feedback loops will further raise insulin but only if you keepconsuming the things that trigger insulin carbohydrates, frequent eating.

In type 2 diabetes you have insulin resistance and you also have high insulin for a period of time until the cells that make insulin get weaker and weaker and weaker and your blood sugar’s go higher and higher and higher. So you initially have high insulin and it goes lower.

In obesity you have high insulin as well but you could also have diabetes type 2 and not be overweight you can be skinny and still have insulin. Why is this so important? Well if it is true that high insulin leads to insulin resistance that leads to pre-diabetes and then diabetes thenit would be very important to actually measure insulin early on and not only focus on blood sugars. Identifying through a blood test what your insulin is doing would be the best indicator to predict and even prevent insulin resistance as well as pre-diabetes and diabetes.

But unfortunately there are certain doctors are focused primarily on the blood sugars and the bigger problem of that not understanding this concept is to eventually start prescribing insulin to a diabetic type 2.

Think about this, if you have hyperthyroidism, you have too much thyroid hormones would you give that patient more thyroid hormones. Or you have a hyper cortisol problem it’s called Cushing’s would you give that patient high cortisol? Of course not but you would only know if they had high cortisol or high thyroid hormone or high insulin if you tested it unfortunately that’s rarely tested.

In summary, it’s high insulin that occurs way before the pre-diabetes and diabetes. A person will not have high blood sugars for many years but they may have a lot of other problems that will then be treated separately like they do with the lipids and high blood pressure and a lot of these other things.

The things that trigger insulin are primarily the over consumption of carbohydrates and the frequent eating and the snacking that people are involved with to prevent their blood sugars from dropping.

This post has been condensed from Dr. Berg’s Post Metabolic Syndrome Should Really Be Called Hyperinsulinemia Syndrome https://www.youtube.com/watch?v=P1gB0RTqi-I

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/