Keto 101 (Pt. 2)

Have you started yet? Don't forget, it's not like a "DIE-et"!  I've always hated that word! You can adjust your carb intake as you go along and get better at it.  Just start!

It takes about 48 hours for any oops'es to clear out of your system in order for fat burning to begin.  It takes a few weeks or months for one to become fully "Fat Adapted".  Which means your body has been transformed into a blazing hot furnace, obliterating any fuel you feed it!

In the meantime weight loss begins almost right away, with "water weight" or loose fat melting first.  Your metabolism will fire up, and so will your energy level!  I used to think my metabolism was almost dead!  I tried EVERY diet and did everything the AMA recommended and... nada!  The ONLY thing that ever worked for me (back when I was 20) was Atkin's (low carb), my first clue, but it was way too much protein for me and I had Hives every day!

Weren't we taught that "everything we eat turns to glucose" (sugar) in biology class?  Doesn't it make perfect sense that if there is stubborn fat on our bodies, that having a FAT- BURNING body would be better than having a SUGAR- BURNING body?  Logic!!
  Spend 3 minutes here ➽ https://youtu.be/GNK3f3ycA5Y

Good News!  When reading labels, you get to subtract the FIBER content from the CARB number!  So, if something has 10 carbs and 6 fiber, it's only 4 NET carbs per serving*, and is perfectly Keto acceptable. *Always keep an eye on the "Serving Size" on labels.  They purposely try to deceive us!

Your body will tell you how many carbs (from vegetables) are "Keto" enough.  Most people try to eat as few as possible, like under 10 a day to begin. Some can lose weight on under 20 and others go on "maintenance" after desired weight loss is achieved at under 50 carbs a day.

Macros- You will undoubtedly encounter this term, short for Macro Nutrients.  Meaning, Fat, Protein and Carbohydrates.  Keto people will argue that carbs are NOT a nutrient!  You don't have to be all anal about counting macros, but I suggest checking them out for a few days to a week.  It will help you get a handle on what to eat and more importantly how much.  This may carb calculator be helpful ➽https://cronometer.com/
  These two Keto kids are adorable and very helpful, although their Keto is different than mine.  This video on their YouTube channel explains Macro calculating ➽https://youtu.be/A9G22O5H_Mc

Insulin Resistance- Most overweight people and millions of not so overweight people have a condition called insulin resistance.  In short, it means that our pancreases are malfunctioning because of all the sugar in the Standard American Diet.  (Notice that those caps spell SAD!)  This is the precursor to DIABETES!! To heal it, you need to eat a lot of greens, so don't skip the salads and veggies!  Good video on this subject from another one of my mentors, Dr. Berg. ➽https://youtu.be/iTjDi2ZO0n8 He believes in healing your body FIRST and then weight loss will occur naturally. Either way Potassium found in leafy greens and avocados can reverse this condition.

"Keto Flu"- If you're not getting enough Potassium, Magnesium and salt, you will feel what they call the "Keto Flu".  Just a feeling of aches, malaise and maybe dizzyness, easily curable with salt, which helps activate the Potassium (don't skimp) and maybe a Magnesium supplement.  Sometimes I use V-8 though it has about 11 net carbs.  Magnesium rich veggies...

• Spinach
• Avocado
• Swiss chard
• Pumpkin seeds

Enough for now! Bon Apetit!





 

Keto 101

     It has come to my attention that a lot of people would like to be healthier and lose weight through the KETO eating plan, but don't know how to go about it.  (Ketogenic, meaning burning Ketones for energy.)
     Most have heard about it from friends who have had some measure of success.  However, it is becoming like the game of "telephone" when we were children.  The end resulting message is NOTHING like the original intention!  Some feel sick due to their lack of knowledge and a bad start.

     Disclaimer: I am not a Doctor or a genius (my friends already know this) but I have been on the Fat For Fuel plan for a year and am having success and believing it is a very valid way of life.
     I intend to share what I have learned as clearly and succinctly as possibly.

#1. Keto is NOT a diet! Not like Weight Watchers or Mayo Clinic diets.  It is a NEW Way of Life. ("Diet" as in the [Standard American Diet] of the average American.
      It came about through a discovery that the AMA (American Medical Assn.) made a GIANT faux pas years ago and published a bunch of LIES about meat and fat causing heart disease.  A study was done by a less than honest researcher who skewed his findings and apparently the AMA was too embarrassed (or too corrupt) to go back and tell the truth and look stupid years later, so they let it go! Proof here--->   https://articles.mercola.com/sites/articles/archive/2011/10/22/debunking-the-science-behind-lowering-cholesterol-levels.aspx

#2. Don't worry, IT'S EASY!!  Start slow! There's no rush. You are just changing your body's entire fuel supply from Sugar to Fat!!🤯
      First, begin to familiarize yourself with the labels on EVERYTHING you buy.  Carbs especially.
      Second, begin to wean yourself off "Demon Sugar".  If you can stand Stevia, start using it instead of sugar wherever you can.
     Third, Choose better quality food.  Just start somewhere, you can clean up your act as you go along.

#3. Things you will need:
       ~A  case of amnesia regarding everything you learned about CALORIES, DIETING, FAT, EXERCISE  & HOW MANY MEALS A DAY.
   
       ~Avocadoes, Grass-Fed beef, Kerrygold Butter, Eggs (as free running or Pasture Raised as possible), Coconut oil, cheese from grass-fed cows (Kerrygold also sells cheese), stevia and/or erythritol.

#3a. Things you will NOT need:
        ~EXERCISE!!!

All right, that's enough for now, just to get you started.

Footnote: There are two kinds of Keto. "Clean" Keto and "Dirty" Keto.  Most of us just ride the line between both.  "Clean" would be all grass-fed, non GMO, non preservative ridden, chemicalized, REAL food.  "Dirty" is everything else technically low or no carb including Fast Food with the buns removed, Diet soda and other stuff that's not really good for you but "qualifies" as no carb. We're all just doing the best we can, with the resources we have!

Soup's On!

   One of the nicest things you
can do for your family  and
yourself is to make a warm,
nutritious pot of  yumminess.
  Mmm, just smell that aroma
of love and healthy goodness!
  What?  Your soup comes
out of a can?  Or worse, a dried
bag of dessicated sawdust
and what-used-to-be vegetable
chips?  Oh, horrors, especially
when it is so easy to make
whatever kind of soup
you're in the mood for.

   Here's the basic formula:

Liquid base

Veggies

Meat (if you like)

Starch
                                                

Herbs/Spices
It's that easy!  Let's examine the parts individually...

 Liquid base:  Usually about 2 quarts, you can use stock/broth or water.  Begin by boiling chicken, or fresh bones cut away from chicken, beef or pork.  You can also make a delicious seafood stock by boiling shrimp or other shells instead of discarding them.  Use all root vegetables if vegan is the way you roll!  Miso Paste, made from fermented soy beans comes in three varieties and is great for that Asian flavor base.  Sounds gross but it's like soy sauce and very good for you by the way.  Toss in ends of celery and other root veggies or don't.

    In this economy I reccommend using your head and being creative with everything you can possibly use!  After all, you paid for it, why not use it if you can!  Make lots and freeze it, strain it or don't.  Make stock any time you can and use it for gravy, cooking rice, cous cous, polenta, sauces, etc.  And remember... wine is a liquid too!  (Don't use more than a 1/2 cup of white or red wine or sherry for beginners!)

 Veggies:  Root vegetebles like celery, fennel, carrot, parsnip, onion, garlic, and winter squash are made for soup.  They can be tossed into the pot at any point in the process.  Saute first in the pot before adding liquid or roast any or all of them for even more intense flavor.  Cube into large or smaller pieces depending upon your choice of chunky or smooth soup (as smaller pieces will be obliterated).  Butternut squash is awesome for soup.  I like to roast it first for better flavor and quicker cook time.  Add in a cup or so of pureed pumpkin to any soup for a thicker and much more nutritious way to sneak Vitamins A,C,E, lots of minerals and fiber into kids diets

   Almost any vegetable can be used.  (Cucumbers are not reccommended and Iceberg lettuce turns bitter.)  Canned tomatoes are always welcomed to the party and may be featured or just added for color and flavor.  Make use of frozen vegetables.  They are easier to keep and are a stellar bargain.  Simmer them in the broth til tender.  Don't overlook the leafys like spinach and kale. 
   A word of caution.  Use cruciferous veggies (broccoli family) with caution as they have an unpleasant sulphury odor and taste when overcooked.  Broccoli and cauliflower make wonderful creamy cheesy soups though.  More about that later...  Add sauteed mushrooms, corn, green beans, peppers and peas at the end of cooking as they do not need to be cooked to death.
  
Meat: As suggested before, chicken or turkey can be boiled til done and removed or left in to fall apart.  Bone removal will then have to be done when cooled. 
   Another flavor packed idea is to brown the meat in the soup pot first then deglaze the yummy bits from the bottom with liquid.  (Here's where wine works well.)  Of course you can finish the meat in the oven then re-add if you don't like boiled meat.

 Starch: Pasta, rice, barley, beans, potatoes... a few tips...

  Put rice or barley in at the beginning with cooking liquid.  Soak beans overnight and precook before adding.  Split peas and lentils may be soaked but it's not necessary.  Potatoes can go in raw, cook til fork tender.  Pasta can go in raw but it will suck up a lot of liquid, so beware, and it will continue to do so even in the fridge (if there is any deliciousness left over!)  Better to cook it first and add into each bowl.

 Herbs & Spices: Salt is a must.  I know the health freaks are moaning right now, but if you don't enhance the flavors now your family will be pouring it on later and that's when too much is added.   Red cayenne, black or white pepper is highly reccommended.  It's best to add herbs later on in the cooking process so they don't get bitter or lose their bright color.  Typical pot herbs are Thyme (pronounced "time"), Oregano, Basil, Marjoram, Sage & Savory.  All can be used fresh or dried.  Mix and match, experiment, but go easy at first.  You can always add more, but you can't get the flavor out if it's overwhelming!

  Oregano, Thyme and Basil accompany many tomato based soups.  Marjoram and Savory go great with vegetable and potato soups.  Sage is a must with chicken and sausage.  Curry powder is a wonderful addition to butternut squash.  Nutmeg loves green leafys like spinach.
  A few last minute thoughts...
  *Any soup can be as smooth or chunky as you like.  Use a stick blender (affectionately known as the "boat motor") or a regular stand blender to puree some or all of your creation.  Be very careful with the blender because hot liquids want to explode when you turn it on!  Use a towel pressed over the top!  The corn chowder in the photo is half blended.
  *Make creamed soups by creating a "roux" (pronounced "roo").  Cook about a tablespoon of flour in the same amount of oil for a few minutes to get rid of the "pastey" flavor.  Then add 1 cup of milk (or cream if you dare!)  Stir to combine and on medium high, let thicken a few minutes, then turn down!  Do not let it boil over or cook so long that it separates.  Add grated cheddar or jack cheese and let gently melt in while stirring to make a cheesy soup such as Cheesy Corn Chowder, or Broccoli Cheddar or Creamy Cauliflower!  YUM!  Always stir creamy stuff into finished masterpiece at the end.
  *Fresh herbs are beautiful on top of each serving bowl.  Parsley, scallions or basil ribbons are delicious and pretty.
*Please tell me your ideas, suggestions, recipes, comments, etc, on the Naturegirl Facebook page!
http://www.facebook.com/#!/pages/Naturegirl55blogspotcom/179742785379196  Thank you!  And Bon Appetit!

Let's Get Serious About Natural Food

   Mmmmm, Three Berry French Toast!
Looks sinfully rich and delicious, and it is!
It's also guilt-free. Starring 100% whole wheat bread and fresh-frozen fruit.
    I used 1 egg beaten with a splash of milk (you can substitute almond milk if you're going the non-dairy route).  Dip the bread, turn, sprinkle with lots of cinnamon and place on a hot griddle or pan with a little canola oil. Sprinkle the other side with cinnamon and cook a few minutes.  Meanwhile microwave a handful of berries to thaw then pour Agave or 100% real Maple syrup over the warm berries. I like to smash a few for color and flavor.  I use my 1/2 and 1/2 mixture of butter and extra virgin olive oil on the toast for an extra rich flavor but you can leave that out if you like. :)
   Check back to previous blogs Oct. 31st, 2010 and Nov. 29th, 2010 for more info on yummy substitutions. Now, here's a new one...
   Make your own salad dressing!  The commercial dressings are all full of sugar!  Why?  Who puts sugar on their green salad?  Ewww!  It's just too easy to make healthy salad dressing the way you like it.  I just made a Green Goddess dressing that turned out really delicious... AND nutritious.  Here it is, so you can try it...
  Green Goddess Dressing
1/2 a soft Avocado, mashed (or put all ingredients in a blender or food processor)
1/3 Cup Extra Virgin Olive Oil (good fat, Omega 3)
1 Tablespoon of Lime juice (can use lemon or vinegar)
1/2 Cup Buttermilk (which has zero fat and about 4 grams of protein)
1 Tablespoon or more of chives or scallions
1/8 teaspoon of salt       
Process or whisk together til creamy, adjust any or all ingredient(s)  to taste.

Basic Salad Dressing
1 Tablespoon Mustard
Juice of 1/2 a lemon
Whisk in about 2/3 Cup Olive Oil slowly drizzling to allow the mustard to bind it together
1/4 teaspoon of salt
Fresh ground black pepper
* add a few drops of Agave syrup if you want a touch of sweetness, or Parmesan cheese or, garlic, onion powder, Italian herbs, chives, fresh parsley, or whatever else floats your boat!  Generally speaking salad dressing should be approx. 1/3 part acid (vinegar, lemon) to 1 part oil (canola, grapeseed, olive are all good oils).
   Green tea is really good for you (loaded with anti-oxidants) but I find it to be bland.  So, I mix half green with half regular.  A little lemon and I'm good to go!  If you're having a hard time kicking the soda habit, try this...
   Mix a heaping tablespoon of frozen 100% orange juice with a half cup or so of seltzer. Stir vigorously with a fork til all melted in, then add more seltzer to fill the glass. Very refreshing! Try it with a squeeze of lime, or use grape or apple juice (no sugar added of course).  All of these are sweet enough not to need any extra sugar.  Use your imagination.  Agave and vanilla flavor with seltzer makes a fantastic cream soda!  I've even made gingerale this way! Fresh ginger heated in Agave syrup (or sugar if you must), then strained makes a delightful ginger syrup. Also yummy over warm pears heated in wine! (but that's another blog...)
   By the way, the reason I use Agave syrup, (which is made from the same cactus plant that Tequila is made from) is that it has a lower glycemic index than white processed sugar.  That means your blood sugar will not shoot up as quickly as with the "white poison".  There are also many other claims about granulated sugar, such as its addictive nature and health risk theories, that I would just as soon avoid it whenever I can.
  Dark Chocolate however is good enough for you that it doesn't pose the same risk.  Sweet! (as the kids say).  Well that's enough for now, enjoy!

Healthy Tips-part 2 Holiday Edition

***Just because its the crazy holiday season, that's no excuse to go crazy and resort to unhealthy habits. We feel festive, we feel entitled (especially when we're stressed), we may feel childlike and like this sugar laden, ooey-gooey something is a "gift for me"! Get a-hold of yourself people! It's a gift for your hips and although "hips don't lie", don't trust them! They'll get squishy real fast if you feed them too much of the wrong stuff and not enough of the right stuff. It's all about balance.
***Eating healthy doesn't mean doing without; or being sad and forlorn at the buffet. It means adding a little "girl math" to your meals. (You don't have to ba a girl!) Rachel Ray says that if you eat right you can eat more.
Its like shoes. If you save $$ on a pair of earrings, you can spend that on shoes! -You know, girl math! Eat well, don't be a pig and make sure you get your whole grains and veggies. Here are a few more ideas...
***No matter what the corn syrup lobbist says, there's a difference in how your body metabolizes sweeteners. Dr. Oz, world renowned cardiologist, author and TV host says that high fructose corn syrup (HFCS) isn't seen by your body as food. And without going all technical on you, our bodies won't
turn on the 'stop eating' chemical. Yikes! No wonder we feel like we're
going to burst! Read labels. Adjust your diet.
***Agave syrup (right next to the honey on the grocery shelf) has a lower glycemic index than honey or sugar. Again simply, glycemic index means how fast your blood sugar shoots up. High blood sugar = not good. Agave has no
specific taste. Use for baking or instead of honey or sugar in anything.
And, while we're on syrup: Get the real thing! Real maple syrup costs more than brown colored HFCS so you'll use it sparingly!
***Soda is bad- the worst waste of your calorie investment. Try this:
Mix frozen orange juice concentrate with a small amount of seltzer. When smooth, add more selzer to taste. No guilt orange soda! Works with grape juice (make sure you get the good stuff with no sugar or fake chemical sweetener)or pineapple juice, or apple juice.
***Apple juice is a great sweetener too. Use instead of water to cook Old Fashioned Oatmeal. (Not the instant gunk! In fact, the best is steel cut oats, but they take the longest to cook.) I'm not expecting miracles! If you use apple juice and maybe some raisins, you'll use less sweetener. If you miss brown sugar (no better than white sugar), add a dab of molasses. Brown sugar is just white sugar with molasses added. I make my own.
***Get some whole wheat flour and use it for thickening gravy, coating chicken, baking, etc. Forget you ever heard of white flour! Use ONLY 100%
whole grain bread, tortillas, rolls, pitas, etc. (100% means they can't lie about how much white flour they sneak in there!)There is no excuse, they're all available. You have too much else to think about around the holidays to be worrying about if you're getting enough fiber. Make more things automatic and it won't be hard to incorporate good habits.
***Oh, and at the buffet, visit the veg platter first so you can use your girl math when it comes to dessert!
*** It may seem like we're all too busy to start changing things, but if not now then when? There's always something going on. Then again, there's always plenty of time while recovering from any number of diet-related conditions! Too snarky? Consider it a holiday wake-up-call, my little Naturegirl gift to you! Try some little things. Let me know how they work out.
***Rachel Ray has some good healthy ideas, and Drs. Oz and Roizen (Oz's brilliant co-author) have written a wonderful series of "YOU" books; ie
"You on a Diet" and "You, the Owners Manual". All of their books are found on Amazon. For your convenience, you can reach them through the carousel on the right.->
***Have a happy and healthy, guilt free holiday season right through New
Years Eve...less Resolutions on Jan. 2nd!

Healthy Naturegirl Tips-part 1

+++In this age of quick-fix, fast food, instant gratification,microwavable,
life in the fast lane; we have hot-footed our way to obesity, laziness and all kinds of unnecessary illnesses. The only berry most people have seen lately is the black one you talk into not the "blue" or "straw" or "rasp" you savor!
+++Its time to get re-acquainted with the kitchen! I've even heard of some women using their oven as extra storage for boots and handbags! C'mon ladies! Grandma would flip.
+++There are some really easy and quick ways to "cheat" back the calorie overload and add some healthy stuff into the family diet. Maybe even with
no-one ever knowing.
+++For instance, more fiber is essential. Switch to whole wheat or whole grain pasta. If you don't think you like the texture of it just cook it longer so its softer or try different brands til you find one you like. Add (or hide) lots of chunky veggies in the sauce. Onions & garlic are a natural choice, but try zucchini, grated carrots, chopped tomatoes. The more stuff in there, the less likely anyone will notice the extra rich flavor of the whole grain.
+++You can even get real sneaky and pre-cook some extra powerful nutrient-rich super foods such as butternut squash or sweet potatoes. Boil or bake, toss them in the food processor or blender and puree. Add them in to tomato sauce, soup or gravy. Sweet potato, by the way is the single most power-packed thing in the produce aisle!
+++Speaking of gravy. ALWAYS make your own. Boil some chicken in a couple of inches of salted water til done. You can add onion flakes, garlic powder or crushed red pepper flakes if you like. Remove chicken, take off skin and any other undesirable bits. Put the stock in the fridge in a bowl til the grease solidifies and discard, leaving only the delicious gel.
+++Place about a tablespoon of extra virgin olive oil in a skillet with about a tablespoon of whole wheat flour. (No need to clog up your digestive tract with any more white flour!) Make gravy by cooking out the "paste-iness" of the flour, adding some chicken tastiness and melt in to desired thickness. You may have to add some water. This chicken broth/gel can be used to flavor just about anything from soup to rice. In fact, use it INSTEAD of water for cous-cous, rice, polenta; anywhere you want more flavor! Repeat after me... More flavor/ less fat.
+++One more thing while I'm bloviating on fat. There's good fat & bad fat.
They make good cholesterol & bad cholesterol, respectively. Extra virgin
olive oil, walnuts, salmon--good; hamburgers, doughnuts, butter--bad!
+++Here's a tip to help. (After all you can't do everything at once.) Take your butter- real butter, not the fake oil stuff, and leave it on the counter til it's really soft. Using a whisk, work in some ex. virgin olive oil. You can add as much as "equal parts" or just 1/2 as much oil as butter. Put in fridge in a small container lined with plastic wrap. You can take it out when it hardens and cut it into "bars" if you need to fool someone! Or, when its semi-soft roll into a "tube" shape. Not yellow enough for you?- add a sprinkle of turmeric, need more salt? add a pinch. Some people get really creative and add herbs or bleu cheese- yum! Keep refrigerated and don't use twice as much!
+++Ok, in review...
*Turn on the oven once in a while!(Don't forget to check for boots!)
*Trick yourself into eating more veggies.
*Treat your loved ones (that means you!) to some laid-back, slowed
down, healthy homemade gravy and real butter. You just gotta learn how to cheat! Stick with me, I'll show ya how. (More healthy cheats to come!)