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Articles from July 2020

5 Good Reasons I Don’t Do Keto

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Why Balanced Nutrition Wins Out Every Time

 

It may be all the rage right now, but it turns out the ketogenic diet is quite controversial. While its adherents claim great benefits in terms of weight loss and it’s sometimes recommended for neurological disorders and insulin-related conditions, apparently the research is far from settled.

 

In case you aren’t familiar with the diet though, it’s basically a very low-carbohydrate, high-fat diet that puts the body in a metabolic state called ketosis. It changes the way the body uses fuel and is something that exists in people during starvation.

 

Instead of the usual fuel sources – glycogen and triglycerides, which are stored in the liver – the body is forced to burn ketones. Ketones don’t cause weight loss, though. They are signs that the body is unable to burn its triglycerides. If that sounds like it’s messing with Mother Nature, well, it is.

 

Here are five reasons why I don’t do keto and why I find it questionable.

 

  1. It eliminates an entire macronutrient.

    Our cells are made up of proteins, fats, and carbohydrates. Mostly eliminating carbohydrates means limiting fruits, legumes, grains, and even herbs. In the typical keto formula, carbs must make up no more than 5-10% of the total food consumed. Yet, even dried herbs can add 1-2 grams of carbs – yikes!

  2. It has unpleasant side effects.

While keto enthusiasts tout health benefits such as fewer cravings, improved digestion and gut health, and reduced inflammation, other experts suggest otherwise. A European study showed that folks on the lowest-carb diets had the highest risks of death from cancer, cardiovascular disease, and early death from all other causes.

The keto diet can cause low blood pressure, kidney stones, nutrient deficiencies, constipation and an actual increase in incidence of heart disease. It’s not safe for people with pancreas, liver, thyroid, or gallbladder issues. It can also contribute to disordered eating or worsen an existing unhealthy relationship with food because of its strict requirements.

  1. It’s unsustainable.

Because it restricts fruits, vegetables, and whole grains, it’s missing many vital plant compounds. Diversity in the diet is important for getting the fiber, vitamins, minerals, phytonutrients, and antioxidants we need for a healthy gut and metabolism.

  1. It messes with your metabolic rate.

When you go off the diet, you gain the weight back but with less lean muscle mass to burn calories. That means you could have a diminished metabolism and more weight woes long-term. Oftentimes, any weight lost comes back with a little extra besides.

  1. It takes the enjoyment out of food.

    For one thing, it makes cooking really difficult. Even protein has to be limited to no more than 20-25% of total calories. This involves too much measuring and calculating in order to truly maintain a state of ketosis.And eliminating all grains, legumes, and most fruits just doesn’t work for me. I strongly advocate for the Mediterranean Diet, which is consistently ranked No. 1 for helping to improve longevity and ward off chronic disease. It emphasizes fruits, vegetables, whole grains, and lean protein along with very tasty herbs and spices, making it delicious and enjoyable.

 

When the U.S. News panel of experts rank various diets, they look at how following the diet can influence longevity, ward off chronic disease, and how easy it is to follow. The Mediterranean Diet is top-ranked year after year. In contrast, the Keto Diet is ultimately not realistic or sustainable. In restricting almost all of an essential macronutrient, it doesn’t measure up on any of those criteria.

 

For clients of mine who want to eat clean and follow a diet that’s tailored to their needs, I’ll recommend a balanced, nutritious diet with as much variety and diversity as they can handle. It turns out to be the best diet for overall health that there is.

 

I’d love to know what your experience with the Keto Diet has been. You can let me know here.

 

If you like this article, be sure to sign up here for my free ebook: Feed Me Healthy Right Now: My Top Tips for Eating Healthy When You’re in a Hurry. You’ll also receive my newsletter for notifications when there’s a new blog post up.

 

 

 

 

Pasta With Fresh Raw Tomato Sauce

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Ingredients

1 pint cherry tomatoes or chopped Roma tomatoes
1/4 cup finely chopped red onion*
1 clove finely chopped garlic
1/4 cup slivered fresh basil leaves
1/4 cup extra virgin olive oil
1 teaspoon balsamic or red wine vinegar
Celtic salt and freshly ground black pepper

8 ounces fusilli or other pasta, whole grain, gluten-free or sourdough

 

Preparation

Cut cherry tomatoes in half or quarters, depending on their size. You want the pieces to be relatively the same size. Combine in a bowl with red onion, garlic, basil, olive oil, vinegar, salt and pepper to taste. Allow to stand while pasta cooks.

Cook pasta al dente according to package directions. Drain and place in a serving bowl and top with raw tomato sauce. Garnish with Pecorino Romano cheese and crushed red pepper flakes, if desired.

4 servings

*Note: to take some of the bite out of raw onion, first chop it then place in a strainer and rinse under cold water. Proceed with the recipe.

Nectarines and Blackberries in Red Wine Sauce

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Ingredients

3 large ripe nectarines
1 cup blackberries or marionberries
3/4 cup full-bodied red wine such as Barolo or Cabernet Sauvignon
2 tbsp. raw honey
1/2 tsp. cinnamon
1 tsp. vanilla extract

Dairy or non-dairy yogurt, plain or unsweetened vanilla, to serve

 

Preparation

Blanch the nectarines for 30-60 seconds in boiling water. Plunge into ice water and peel.

In a small saucepan, bring red wine to a simmer. Remove from heat and add honey, cinnamon, and vanilla. Pour mixture into a serving bowl and slice the nectarines into the bowl. Add the berries (frozen work fine if you don’t have fresh) and mix gently.

Chill for several hours in refrigerator. Serve with probiotic-rich yogurt.

Italian Tuna Bean Salad

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Ingredients
1/4 cup red onion, chopped small
2-3 tablespoons red wine vinegar
1 cup cooked or canned white beans, drained
5 ounces canned tuna, drained
1/2 red bell pepper, roasted and cut into thin strips
1 garlic clove, minced
3 tablespoons chopped Italian parsley (or basil)
1 teaspoon fresh sage, finely chopped
2 tablespoons extra virgin olive oil
1/2 tablespoon capers, drained
Celtic sea salt and freshly ground black pepper, to taste
Crushed red pepper, to taste (optional)
Fresh tomatoes, sliced in wedges, to garnish
Sliced romaine or mixed baby greens to serve
Preparation
Chop the red onion and rinse under cold water in a colander. Place onion in a serving bowl and add 2 tablespoons red wine vinegar. Allow to marinate while preparing the rest of the ingredients.
Add the rest of the ingredients, except the tomatoes and greens. Mix gently. Taste for seasoning. You can add the extra vinegar and adjust other seasonings to taste. It’s also good with a squeeze of lemon juice.
Serve over a bed of romaine or baby greens.
Serves about 3.

3 Simple Things That Help Your Immune System Deal with Stress

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Ah…these times we live in! We’re all feeling the stress in multiple ways. Many are stuck at home, trying to work a full day while taking care of children, homeschooling them, preparing meals, keeping up with household tasks…all while worrying about the pandemic and racism and police brutality and the state of politics and on and on.

 

I happen to be one of the more fortunate ones. I don’t have to leave the house very often. Our children are all grown and on their own. My immune system seems to be fairly resilient. Even so, I feel the stress from concerns about Covid-19, all the aforementioned issues, plus the welfare of our kids and grandkids and, well, the world in general.

 

The media has largely focused on external measures to slow or minimize the spread of this virus. You know them well by now. Wear masks! Stay physically distanced from anyone outside your own household. Wash your hands thoroughly and frequently. Wipe down surfaces with sanitizing spray. Did I say, “Wear masks”?

 

While there mostly seems to be consensus about the effectiveness of physical distancing measures, I believe there needs to be more attention paid to strengthening our own immune system’s defenses. We do that by giving the immune system what it needs nutritionally and by dealing well with stress.

 

And stress can come in all kinds of ways you may not even be aware of. Sure, there’s the nervous system stress of mental and emotional challenges – worry, difficult relationships, anger, loneliness, fear, helplessness, and financial pressures.

 

There are also physical, chemical, and nutritional stresses we deal with – lack of sleep, lack of sunlight, insufficient or excessive exercise, alcohol, toxins from the environment or personal care products, and eating crap!

 

Ok, take a deep, slow breath…!

 

In fact, deep, slow breathing is one of the best ways to counteract stress. It helps put your nervous system in rest-and-digest mode, so it takes a load off the immune system. Try 4-7-8 breathing throughout the day, that is, inhale for 4 counts, hold for 7, and exhale for 8. Simple and effective.

 

Another really, really important thing to pay attention to is sleep. I don’t know about you, but when I feel particularly stressed, I have a hard time falling asleep and staying asleep. That’s not a good thing immune-wise.

 

During sleep, the body lowers stress hormones and clears the nervous system of toxins. The sleep chemical melatonin has antioxidant properties that can lessen the tissue damage that occurs with viral infections. All to say, sleep has a huge impact on the effectiveness of your immune system. Do not skimp on sleep!!

 

There are many things to consider for enhancing sleep, such as early morning light exposure, limiting screen time at night, limiting caffeine and alcohol, and paying attention to the environment in the bedroom.

 

Finally, drinking lemon water upon rising is a great detoxifier and alkalizer. It helps digestive strength, rehydrates the cells, and sends your body the message that you care. Lemons have the ability to lower blood pressure, reduce stress, and help us feel calm.

 

These are just a few of the ways that help your immune system deal with stress. Staying as relaxed as possible and supporting all our body systems in the best manner we can helps us be better prepared for whatever challenges we face.

 

We’ll reap the long-term benefits of better health overall plus we’ll help everyone around us stay healthier too. Do all the things – external and internal – and we help the world.