Seven Causes Of Adrenal Fatigue

Adrenal fatigue is a condition where your adrenal glands get overworked and burned out. It can take a major toll on your health and wellbeing, so you’ll want to avoid the major adrenal fatigue causes if you can. In this article, learn what causes adrenal fatigue and how to fix it.

What is adrenal fatigue?

What are the adrenal glands? The adrenal glands are two triangle-shaped glands. There is one on top of each of your kidneys. The adrenal glands have an outside and an inside. We’re going to be primarily talking about the hormones on the outside—especially cortisol. Cortisol is a stress hormone. 

Continue reading “Seven Causes Of Adrenal Fatigue”

How to Repair Your Immune System If it is Old and Damaged.

When you age, your immune system starts going downhill. You have less:

• Natural killer cells – That means you cannot eliminate viruses as well as you did when you are in your 20s. You are not able to get rid of the tumor cells as efficiently.  

• B-cells – That means your antibodies go down, so your immune system does not remember past pathogens, so your immune system is a bit weaker.  

• T-cells  – Needed for killing off microbes, preventing autoimmune diseases, decreasing inflammation after an infection.

• Phagocytes  – The quantity will go down. You have less of these cells eating bacteria and cleaning up stuff.

You can see that age really creates a huge impact on the immune system.

Continue reading “How to Repair Your Immune System If it is Old and Damaged.”

Part Two – Ketogenic Plan For Beginners

Part One covered the basics.

Part Two will cover the effectiveness of the Ketogenic Diet and Intermittent Fasting.

Keto with Intermittent Fasting work together because if you just do Keto without Intermittent Fasting and your metabolism is slow you may not achieve your weight loss goal because it would take a very long time and sometimes it will not work. Why, because the frequency of eating will trigger insulin.

Healthy Keto requires higher quality ingredients, grass-fed, wild caught, pasture-raised versus conventional type foods in dirty Keto. With Healthy Keto you are focused on nutrient-dense foods, with dirty Keto you are really just focused on keeping your carbs low. When you do Healthy Keto you end up looking a lot better than doing their dirty Keto.

The rule of thumb is do not eat unless you have real hunger.

When you are doing the healthy version of Keto and you are eating enough leafy greens and vegetables and enough healthy fats and you are improving insulin resistance. You are not only going to be full but you are going to be satisfied.

If you look at the pie chart, Carbs are 5% and vegetables are 5% of your total calories. If you look at the carbohydrates and vegetables and you minus the fiber giving the net carb it does not come out to a lot of calories.

If we look at the total carbs which would include berries, hummus, nuts and seeds there is a little bit of carbs in those and you combine the vegetables that is about 10% then we have 20% protein and then we have 70% fat.

The fat looks like a lot but realize, fat is basically double the calories of carbs or protein.

If we actually look at your food on the plate, half is vegetables, a quarter would be protein and quarter would be fat.  But because protein and fat usually come together, that is going to be pretty much half your plate.

The benefit of the vegetables are the vitamin C and minerals other nutrients and phytonutrients.

In summary, ideally when you wake up in the morning if you kept your carbs low you are not going to be hungry.  So skip breakfast and push it forward to the point where your breakfast becomes your lunch. Do not eat in the morning, you can have coffee or tea. Ideally your first meal would be at lunch and then your second meal would be dinner. This way you are having two meals a day. If you keep your eating to within a six-hour window (no snacks), that will give you an 18 hour fast. 

What is really magical about 18 hours as that is when the autophagy starts. You start getting some really cool benefits. To avoid snacking between the meals add a little more fat with lunch and dinner to be able to go longer.

As you start doing it and becoming more adapted you can cut back on some of the fat because you are going to be burning your own fat and your own fat is the healthiest fat that you can burn.

The key is this 18 hour fast is to eat enough fats for lunch or supper so you do have a need to snack. Do not eat after dinner until the first meal of the next day. You can drink fluids. Supplement with electrolytes and B vitamins for sure and sea salt that is a necessity. But do not eat anything between meals or after supper.

Common foods to focus on while on the Ketogenic diet plan: 

• Pasture-raised eggs, organic if possible.

• Shellfish 

• Fish 

• Sardines

• Organic meats 

• Cheese, grass-fed organic 

• Olives 

• Avocados 

• Veggies, 7 to 10 cups 

• Nuts 

• Seeds like Sunflower seeds.

If you are prone to kidney stones avoid nuts such as almonds and spinach.

Cheese has a lot of hormones. It is not good for people with prostate issues or people that have allergies.

This is the basic Ketogenic plan for beginners.

Part One covered the basic and the benefits of doing the Ketogenic Diet and Intermittent Fasting. In case you missed it here is the link https://2healthyhabits.wordpress.com/2022/05/27/part-one-ketogenic-plan-for-beginners-%ef%bf%bc/#more-2641

This Post has been condensed from Dr. Berg’s video, Ketogenic Diet Plan for Beginners

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 Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity 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.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow on Twitter @LPolstra

If you send me an email at lpolstra@bell.net I would be pleased to add you to my email distribution list.

If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@bell.net

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Keto Food Swaps with Recipes.

Here are several healthy keto-friendly alternatives you can try:

Burger buns – Try Bibb Butterhead lettuce or roasted Portobello mushroom tops or Napa Chinese cabbage.

Wraps – Try cauliflower wraps to make a sandwich. Here is the recipe for Keto-Friendly Cauliflower Wrap: https://youtu.be/QSi_NROCGqM

White sugar – Try allulose, xylitol, erythritol, stevia, and monk fruit.  

Continue reading “Keto Food Swaps with Recipes.”

Ketogenic Diet Plan Food List Cheat Sheet.

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The ketogenic diet is a low-carb, moderate protein, high-fat diet. It works to shift your body from using sugar as a fuel source to burning fat. When the body burns fat, it releases ketones, which provide an alternative fuel source for your body and helps you shed pounds.

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Daily Ratios:

Please see the screen-print.

  • Low Carbs: Between 20-50 grams (x4 = 80 to 200 calories) or 5%. Plus 5% vegetables =10%
  • Moderate Protein: Between 3-6 ounces (x28 = 85 to 170 grams) (x4 = 80 to 200 calories) or 20%.
  • High Fat – 70% calories.

How many calories should you eat?

For example, at the top of the range, if protein is 20% or 6 oz. of protein or 200 calories per day.

Then fat should be 700 calories (200 calories/20 = 10, then x 70 = 700 calories.)

These ratios are discussed in Dr. Berg’s video, What is the Ketogenic Diet?,https://www.youtube.com/watch?v=JATFrKrG9Cc

To count carbs, I use Carb Manager. Please see my blog, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.  https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

Overwhelmed by which foods are allowed and what provides the best nutrition?

Your Healthy Keto Diet Should Focus on Good Health. Traditional keto plans leave out any information on the nutrients like vitamins, minerals, antioxidants, and phytonutrients that your body needs.

Healthy fatsare the basis for the keto diet, and provide most of your daily calories. Healthy fats help you stay feeling full and are essential for the absorption of fat-soluble vitamins like A, D, E, and K. Look for products labelled full fat.

Dr. Berg does not count vegetables in your daily carbs.  Half would be a combination of raw leafy greens and the other half would be steamed cruciferous or cooked vegetables.

Fruits would be limes or lemons and berries. Do not go over your daily carbs.

Quality is very important.  Eggs would be pasture-raised organic, where the chickens are feeding in the grass. Fish should be wild caught. Meats should be grass-fed preferably organic if you can get it.

Bioavailability: Organ meats have a much better quality of active vitamin A and bioavailable iron, other minerals and trace minerals compared to certain vitamins in vegetables.

In vegetables the vitamin A is a pre-vitamin A that has to be converted by your body to vitamin A.

Vegetables are high in other nutrients like folate and vitamin C.

Summary of Acceptable Foods on Healthy Keto:

  1. Fats
  2. Nuts/Seeds
  3. Proteins
  4. Organ Meats
  5. Fish/Sea Food
  6. Veggies – 7 to 10 cups of salad leafy greens
  7. Fruits/Berries
  8. Liquids
  9. Vegan Protein

To see the full list of foods on the Healthy Keto listrequest the PDF through this link https://www.drberg.com/healthy-ketosis-acceptable-food?utm_source=YouTubeCardsAGM

This post has been condensed from: HealthyKetosis – Acceptable Food List https://www.youtube.com/watch?v=bzs_60vTkpU

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

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/

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