June 9, 2018

Eat Local


I love seeing these signs on the side of the road. There is no better way to support small farms than to actually go to the farm and buy directly from the farmer.
Farmers markets are great because they are a one stop shop for customers. However, there is a lot of work on the farmer's end to get to the farmers market. Picking, packing up, driving, setting up, staying at the market for many hours etc. All of the time at the farmers market takes away from valuable time at the farm. Plus farmers markets are typically only a few days a week.
Keep an eye out for signs like these! Support farmers markets but don’t hesitate to go directly to the farm to buy your produce either.

Protein Intake During Ketosis

Does protein turn into carbs during ketosis making it impossible to actually get into ketosis? I have seen a lot of articles saying this is the case floating around the internet lately.
Claim: Eating too much protein while doing a ketogenic diet is going to cause the protein to turn into carbohydrates via gluconeogenesis ruining the ketotic state. You should be eating 70% fat or higher 20% protein and typically 10% carbs or less.
Answer: False
Eating protein is not going to have a major impact on insulin or glucose levels while in ketosis. Research has shown that 8% or less of AA’s from protein would be converted into glucose under gluconeogenesis, and insulin would have minimal to no impact.
“Endogenous glucose production (EGP) did not increase after the meal but remained stable for 6 h and then fell. Of the 50 g glucose produced over the 8-h period, 4 g originated from dietary AAs, indicating that under our experimental conditions, dietary protein-derived AAs contributed to only 8% of EGP.”

May 22, 2018

Fast Food Is Not Cheap


Fast food isn't actually cheap, the costs are front loaded and paid for by our taxes.
As taxpayers we pay 20 billion dollars per year for farm subsidies in the US.
This money is primarily (70%) going towards production of corn, wheat and soybeans that end up coming back into our food products especially as fast food and junk food. Not only are these things inflammatory and unhealthy for us they are creating a massive price distortion in the market.
When a salad is 10 dollars and a fast food meal is only a few dollars people are going to go towards cheaper food which is only going to continue to throw gas on a massive fire we have burning in the United States.
This article is a great read, take a few minutes to read it.

May 14, 2018

All About Inflammation


I truly believe that controlling inflammation internally is the most important factor for our health. The food you eat either increases or decreases inflammation inside your body. If it increases inflammation it will eventually lead to disease.
People with the highest diet-related inflammatory score had a 58% increased cancer risk compared to those with the lowest scores.
"These results indicate that an anti-inflammatory diet may protect individuals from an inflammatory response characterized by elevated levels of hs-CRP and thus indirectly against the development of cancer, cardiovascular disease, and other inflammation-related chronic health conditions." 


This is why I created the "All About Inflammation," class that I have been teaching throughout the Great Lakes Bay.

Eggs Don't Increase Risk of Heart Disease


Another great study showing eggs don't increase your risk of heart disease.
The participants in this study were consuming 12 eggs per week.
“While eggs themselves are high in dietary cholesterol – and people with type 2 diabetes tend to have higher levels of the ‘bad’ low density lipoprotein (LDL) cholesterol – this study supports existing research that shows consumption of eggs has little effect on the levels of cholesterol in the blood of the people eating them.
Eggs are a source of protein and micronutrients that could support a range of health and dietary factors including helping to regulate the intake of fat and carbohydrate, eye and heart health, healthy blood vessels and healthy pregnancies.”

Full Article: https://sydney.edu.au

May 12, 2018

Almond Flour Crepes Recipe

Eating healthy doesn't mean eating food that doesn't taste good. Most people should be eating 100 grams or less of net carbs per day. (Total carbs - Fiber = Net Carbs) 

Replacing flour with almond flour is a simple way to reduce net carbs and still make delicious breakfasts. 

Recipe:
4 eggs
½ cup almond flour*
¼ cup water
1 teaspoon cinnamon

Mix all ingredients together, heat pan on medium with coconut oil. Add crepe mixture and cook for one minute on each side or until brown.

Remove crepe from pan, load it up with blueberries and roll it up, add a few blueberries and sprinkle cinnamon on top!

You can also drizzle local raw honey on top.

May 6, 2018

Dust and Pets May Boost Mental Health


Eat some dirt and get a pet goat. Jen, can we get a goat?!
There is nothing healthier mentally and physically than getting outside and interacting with your environment.
Children raised in a rural environment, surrounded by animals and bacteria-laden dust, grow up to have more stress-resilient immune systems and might be at lower risk of mental illness, asthma and allergies than pet-free city dwellers, according to new research published this week in the Proceedings of the National Academy of Sciences (PNAS).
If you are not exposed to these types of organisms, then your immune system doesn't develop a balance between inflammatory and anti-inflammatory forces, and you can develop a chronic, low-grade inflammation and exaggerated immune reactivity that makes you vulnerable to allergy, autoimmune disease and, we propose, psychiatric disorders.

Full Article: https://www.colorado.edu

The Best Kind of Butter


I frequently get asked about the best kind of butter you can get at the grocery store.
Unless you have access to someone making local butter from grass-fed cows then Kerrygold USA is probably the best option.
Most stores are carrying it now and the price has been dropping over the past year.
Grains are inflammatory for cows, if they eat them then the inflammatory fats (Omega-6's) will also be found in the butter or milk produced by that cow. Grass fed is a much better and a more natural choice.