Tag Archive for The Art and Science of Low Carbohydrate Living

Want to Lose Weight, Reduce Inflammation, Gain Energy, and Look Younger?

me in kitchenJudging from my email, and comments at the gym, it’s been hard to stick to a healthy food plan over the holidays.  Long, busy days and less sleep derail even the best intentions.  Don’t stress about it; stress hormones just make everything worse.

We’re 2/3 of the way through December.  How about this January, you commit – in your mind starting today – to a cyclical Low Carb/High Fat Diet / Way of Eating?   Here’s what I mean:

Since I did the Keto Diet this summer, I’ve cycled my eating to be either Low Carb days that include a starchy vegetable or fruit, ( potatoes, bananas, plantains, or winter squash ), with days when I eat VERY High Fat/Low Carb and ONLY green or cruciferous vegetables.  I haven’t done this for my weight, as my weight never really changes ( IF YOU HAVE WEIGHT TO LOSE, YOU’LL LOSE IT EATING THIS WAY I SWEAR, IF YOU DON’T HAVE WEIGHT TO LOSE, THERE’S A MILLION BENEFITS TO THIS WAY OF EATING), but WOW, does it do a number on energy and inflammation.  It’s the High Fat component I’m sure, as I’ve been plain old Low Carb for years now. ( Yes, Low Carb has several health and weight loss benefits independent of High Fat!)

Here’s what I’ve experienced in the past 6 months:  My varicose veins, which I’ve had since my 2nd pregnancy 22 years ago, are GONE.  It’s weird.  Some age spots I had on my chest…. GONE.  My eyebrows, which had kind of disappeared on the outside ( a sign of poor thyroid function ), have grown back.  Inflammation and soreness after a I teach a hard class or have a heavy leg day… much less.  And I haven’t been this “regular” in 10 years.

I had to go off a strict Keto plan because my blood pressure went too low ( one night it was 60/40 ), but if you struggle with High Blood Pressure, or Diabetes, or Heart disease, or need to lose weight, then a Keto Diet would be great for you.  Interestingly, cycling my days between High Fat/low carb and plan old Low Carb, has allowed me to see low levels of Ketones on the sticks whenever I test.

However, most people I work with don’t want to do a Keto Diet every day; it sounds too hard, and I’ll admit, it takes a LOT of fat, and counting your carbs, to see ketones on the meter or the keto sticks.  If you read my summer Posts, you know there’s several advantages to having a low amount of Ketones in your blood, everything from cell repair to cancer cell inhibition. Several decades ago, it would have been normal for us to float in and out of mild ketosis as high fat /low carb/low sugar diets were the norm; NOT ANY MORE.

Now, studies show that burning predominately glucose ( sugar ) is our New Norm.  If you’re primarily a sugar burner, that means your body STORES FAT instead of burning fat, even during exercise.   Ketones are an excellent fuel source;  our muscles, heart, and brain LOVE to burn ketones and literally PREFER to burn ketones or fatty acids OVER glucose.

If you’ve been struggling with weight or health issues, you should do a Cyclic Keto Diet, at least for January.  Give it a try.  Start today focusing on not only ditching the grains and sugar, but upping your fats, greens, and cruciferous vegetables.  It’s NOT boring, and it’s not hard once you get into the swing of things.  Look at my What I Eat page for ideas.  In the meantime, don’t go hog wild thinking a big diet’s coming up so there’s no sense holding back.  That’s a ridiculous mindset that causes weight gain, hormonal havoc, and illness.  Stop it.

Instead, focus on LOOKING FORWARD to healthy proteins, healthy fats, and tons of vegetables. Take control of your thoughts and PLAN to succeed at this.  There’s even delicious Keto Desserts you can eat every day if you want.  I’ll post my meals throughout the month of January.  Don’t let this be just about your weight; read and learn about the benefits of Low Carb and Ketogenic eating, there’s so much science now and you need to get that science in your head if you want to make real changes.

Two of the best books out there are Keto Clarity, and The Art and Science of Low Carb Living. Order at least one of these and start reading today.

Hesitant?  Sound daunting?  Afraid to give up bread, pasta, pizza, and sweets?  You’re addicted.  Quit listening to that part of your brain.

Where were you a year ago in your weight and health?  Are you still there today?  Has anything changed for the better in the past year?  Stop the crazy train diet cycle.  You can be different, you can be better, you can be really, really, happy with yourself!  God didn’t make losers.  Manifest a positive, productive mindset.  Order the books, take control of your thoughts, and determine to be better every day in 2015. Next year, on December 21, 2015, you could be a whole different, better you!

Day 7 On Keto Diet Update, interesting Keto Facts, Cream Cheese Ball Recipe

OLYMPUS DIGITAL CAMERAI’m LOVING this Keto Diet!  I’ve had a few days this week where I should have been really tired, but I wasn’t, at all!
I had a quick moment of sadness that I couldn’t eat a Paleo Cookie at my mom’s house ( she makes the BEST), but it passed. I wasn’t hungry, just nostalgic for them.  I went home and made the cream cheese balls for dinner, and felt great.

I had stated in my last post that I was going to cut down on my protein portions, but I’ve changed my mind.  I HIT KETOSIS LAST NIGHT!!!   With nice, big protein portions, plenty of vegetables, and cream cheese balls ( dessert!).  My fat grams are in the HUNDREDS and my weight has remained stable after that initial drop.

I’ve NEVER had such a lack of hunger, ever.  Usually, around 4/5 pm, hunger starts to hit me.  This week, ZERO hunger, at all.  I’ve heard of that, but I haven’t experienced it.

Check out my What I Eat page to see my meals.

I’ve had dozens of emails now about the Keto Diet.  If you’re interested, LEARN LEARN LEARN.  Know the science, or any efforts will be wasted.  Honestly.  Have you read my Cancer and Ketosis newsletter, or my Ketosis and The Brain post?  If you don’t arm yourself with all the reasons to try Ketosis – OTHER THAN WEIGHT LOSS –  then it’s just another weight-loss attempt.

(Email me if you want to see the Cancer and Ketosis newsletter; the Brain post is on the blog.)

Weight-loss attempts notoriously FAIL.  Almost 100% of EVERYONE who loses weight on a diet gains it back.  Weight loss is NEVER enough reason to stick to a new food plan.  Ever.  Make it about your health.

Reader question:  Debbie, why would YOU do a keto diet?  You don’t need to lose weight.

Here’s a FEW reasons why:

1)  Ketones have a really negative effect on cancer cells.  From somehow changing the pH around the cells to more alkaline, to eliminating or reducing cancers FAVORITE FOOD ( sugar ), ketones are not good for cancer cells.    Read this by David Servan-Schrell, MD, physician and neuroscience researcher:

…we all carry cancer cells in us. But .. we all have natural defenses that generally prevent these cells from turning into an aggressive disease. These include our immune system, the part of our biology that controls and reduces inflammation, and the foods that reduce the growth of new blood vessels needed by developing tumors.

In the West, one out of three people will develop cancer. But two-thirds will not. For these people, their natural defenses will have kept cancer at bay.

Think of Ketones as another immune defense for the reasons stated above. Here’s more: for our body to produce ketones, there has to be a serious decrease of dietary carbs, and normal blood glucose levels.  I.E: when we’re in Ketosis, our blood sugar levels are NOT high.  High blood sugar IMMEDIATELY suppresses the immune system, for up to 24 hours.  Think of someone who eats sugar and grains excessively every-day-all-day ( the Normal American); what the heck is going on with their immune system?  Nothing good.

2)  Several studies show that Ketones have a positive effect on degenerative brain diseases, from Alzheimer’s to Parkinsons to Dementia to Epilepsy to Bi-Polar to ADHD.   Ancetodal studies show that it eliminates “fuzzy thinking and bad memory”.  I Want That!  Who knows what I’ve done to my brain with YEAAARRSS of chemical diet foods, and excessive sugar and grains.  I used to go though a box of Kashi in 2 days!  What the heck did that constant high blood sugar do to me?

3) Study after study shows that a Ketogenic Diet REDUCES ALL MAKERS OF INFLAMMATION.   Inflammation is the cause of all disease.

If you’re looking for a great book, that’s super sciency, read The Art and Science of Low Carbohydrate Living.  It’s by 2 PhD’s who have 50 years of research and clinical experience between them.  They don’t have any skin in any game.  As a matter of fact, because a Ketogenic Diet is centered around changes in Food and Lifestyle, as opposed to Pharmaceuticals,  money making opportunities are few and far between.

What I’m really looking forward to is Keto Clarity, by Jimmy Moore and Dr. Eric Westman.  This book is coming out soon and I’ve already pre-ordered it.  Check out the “Experts Page”  This book is going to be Fantastic!

IF YOU PRE-ORDER IT, WE CAN DO A BOOK CLUB.  LET ME KNOW!

I’m finishing with a recipe:  Cream Cheese Balls.  Delicious if you love cheesecake!cream cheese balls

1 pkg of cream cheese (  I use this brand because it’s cultured, which means there’s good bacteria in it)
Juice from whole lemon
1 heaping TBSP stevia ( you might need more, depends on your tastes)
2 drops lemon oil ( again, use your own preference for tart )
1 tsp vanilla extract
1/4 c very soft coconut oil
Mash til thoroughly blended, roll into balls, then roll in fine,flaked coconut
Refrigerate or freeze.
Next time we’re doing this w/coco powder, and I also want to try Orange Extract.