Keto Diet Q&A

Keto Diet Q&A

Your keto questions answered! I describe how to eat enough fat (in a ‘not gross’ way) on a ketogenic diet, how to use MCT oil, how long to follow keto, whether it’s safe for children, and more! I also share my results from 5 weeks on keto. Spoiler alert: it was a success!

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The Low-Down on Ketosis

The Low-Down on Ketosis

Ketosis is all the rage, but make sure you know the basics before you take the plunge! In this aritcle, I explain what a ketogenic diet is, who should implement it (and why), when keto should be avoided, and how to get started.

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The 7 Most Common Keto Mistakes

The 7 Most Common Keto Mistakes

The ketogenic diet - so hot right now. Your social media feed is probably full of success stories. However, I’ve seen many people try it and have a HORRIBLE experience. What gives? There are a few very common mistakes that people make when they try out keto. I’ve explained here so that you can get great results form this life-changing diet!

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Low FODMAP Restaurant Guide

Low FODMAP Restaurant Guide

Ordering take-out and restaurant food can be a literal mine-field when you have digestive problems.  Here, I lay out the specific orders that are low FODMAP (read: safest) when eating out.  I also include some tips for how to prepare and plan.  Use these tips to enjoy your fabulous meal and company, rather than running to the restroom.

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The use of an ancestral elimination diet for the treatment of inflammatory arthritis: a case report

The use of an ancestral elimination diet for the treatment of inflammatory arthritis: a case report

This is a case report of a patient who experienced dramatic improvement of her inflammatory arthritis by following an ancestral or paleo elimination diet.  I've shared the details of implementation, supplementation, and the reintroduction process.  Check this out if you're interested in learning more about an approach to improving inflammatory medical conditions.

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How to Improve Constipation

How to Improve Constipation

Stuck with constipation?  Don't miss my time-tested protocol for getting things moving!  I describe the exact food, supplements, and activities that will get you on the move. 

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Probiotics for IBS

Probiotics for IBS

You've probably heard that probiotics might help improve digestion, or even Irritable Bowel Syndrome (IBS).  However, it can be SO confusing to figure out which one to try, and how to take it!  In this article, I share my protocol for getting started with probiotics for IBS - what to take, how to source it, and how to take it!

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Digestive Health Tips for Vegetarians

Digestive Health Tips for Vegetarians

Digestive woes, but following a meat-free diet?  There are defiitely steps you can take to improve your bloating, pain, altered bowel patterns, and/or reflux!  Get the specific details about food swaps and nutrient considerations from this post!

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5 Myths About Improving IBS - and What to Do Instead!

5 Myths About Improving IBS - and What to Do Instead!

Stop letting chaotic misinformation confuse your IBS recovery.  These are the 5 myths that I see causing confusion every day with my clients.  Bottom-line, there is a dietary approach that can eliminate IBS symptoms in most cases.  However, the trick is NOT to load up your diet with fiber, or to simply ‘stress less’.  The right approach is not overly-restrictive, complicated, or harmful, but a systematic approach is essential. 

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The Top 6 Fertility-Boosting Foods

#knockedup hopeful? 

Don't miss my new article were I spill the top 6 fertility-boosting foods, why they're essential for baby making, and exactly how to incorporate them. 

Grab it for FREE by subscribing to Posh Paleo: http://www.poshpaleo.com - get in touch with them and request the February 2017 edition!

Know a friend who might need the details?  Share links below!

Candy vs. Your Child - Best Frenemies

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This is your child’s brain:

brain

This is your child’s brain on candy:

tantrum

And yet….we do this every year on Halloween.  Actually, we might even do it every day for the week of Halloween when you count all the school parties and fall festivals.  What’s causing this phenomenon, and what counter-attack can you launch?

Your Kid and Sugar – Best Frenemies

Candy is primarily a concentrated source of sugar – glucose and fructose.  Once it enters your child’s mouth, a primal instinct takes over.  The brain releases a feel-good neurotransmitter called serotonin.  Serotonin makes people feel great – happy and calm (yes, I said that – about kids and candy).  Serotonin is tightly linked to mood.  In fact, a deficit of serotonin is a known cause of depression.  

Anyway, back to your kid.  Life is good – now that their neurons are swimming in feel-good chemicals your kid is super happy.  Until they’re not.  Next thing you know, they’re screaming and throwing a fit – they don’t like the color of their shoes, you won’t let them eat all the candy right now, they want to rip off their costume, whatever. 

What happened?  We were having so much fun trick or treating! 

Well, the unfortunate follow-on to the serotonin high is that it comes back down.  Did I mention that this is a primal response?  We are wired to seek energy-rich foods.  Back when food was scarce, this really helped out our species.  When serotonin goes away, our brain looks for a way to get it boosted again – with more energy-rich foods – like candy.  It looks like this:

MORE CANDY!

MORE CANDY!

Meanwhile, your child’s pancreas.  It noticed that glucose from candy got absorbed into the bloodstream, causing a large increase in your child’s blood sugar – and fueling their tantrums.   The pancreas responds by releasing insulin.  Insulin facilitates the absorption of blood sugar into the body’s cells.  If you’re in luck, your child may then transform from werewolf back into human child.  Unfortunately, the more common result is that your child now feels….like trash – tired, lethargic, and “over it” with this “trick or treating”.  You can carry them home now.

SO TIRED now.

SO TIRED now.

Kids Will Be Kids….

None of this means that your kid shouldn’t be allowed to eat Halloween candy.  Let me just note, though, that the habit of seeking serotonin-boosting foods is pretty addictive.  One of the leading causes of obesity is believed to be the brain’s addiction to the serotonin that comes from energy-dense foods.  Halloween is a special occasion, but you may not want to allow the “roller-coaster of candy emotions” to be a regular occurrence for your kids. 

In fact, high added sugar intake has been linked to the following effects in children (a):

  • Increased LDL cholesterol
  • Increased triglyceriedes
  • Increased diastolic blood pressure
  • Dental carries/cavities
  • Increased fasting blood sugar and insulin levels

Fortunately, there is hope.  A recent study found that when obese children reduced added sugars from 27% to less than 10% of calories, they experienced remarkable reductions in all of these health markers – in only 10 days (a). 

So, don’t feel like you need to keep your kids candy-free on Halloween – but it’s probably not a good idea to let them feast on their stash until Thanksgiving.  Good luck Trick or Treating!

The Paleo Plate

Hello, I'm super excited to share another eBook sneak peek with you today!  I call this the Paleo Plate.  It's a good starting point for following an ancestral diet.  Tons more helpful tips for making this easy will be included in the FREE eBook.  Make sure to join the newsletter to be the first to receive it! 

paleo_Plate

Ancestral Foods 101

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Sneak peek!  The first Real Nutrition RX free eBook will be released soon.  It includes a 3-step process for starting and consistently following an ancestral diet - without a ton of extra work!  This infographic is one of several that it will include.  Join the newsletter (in the margin) to get first access to this simple system for revolutionizing your health!

Want more on 'paleo pantry' basics?  Check out the following quick primer on ancestral foods.  Remember, you don't need to spend hundreds of dollars on a pantry make-over just to get started.  Here are the BASICS you need to get going, whether you're going it alone or starting a Real Nutrition RX plan:

  • Eliminate: flour

Also known as: white, wheat, cake, or self-rising flour, bran, pancake mix, bread, bread mix, cereals, and baked goods

Purchase: Coconut flour and Almond flour (start with the beige flour and not the brown meal)

  • Eliminate: refined sugar

Also known as: white sugar, brown sugar, syrup, and powdered sugar

Purchase: honey and real maple syrup

  • Eliminate: soy

Also known as: soy sauce, meat substitutes, tofu, tempeh, and soy milk

Purchase: almond and coconut milks (check ingredient labels! Avoid sugar and carrageenan), coconut aminos

  • Eliminate: industrial seed oils

Also known as: vegetable or canola oil, margarine, shortening, butter "substitute", spreads

Purchase: coconut oil, extra virgin olive oil, and grass-fed animal fat/lard

  • Eliminate: legumes

Also known as: beans, peanuts, and peanut butter

Purchase: almonds, walnuts, almond butter, and cashew butter (check for no added sugar)

  • Eliminate: dairy proteins (note - you may tolerate some forms of dairy, but I recommend starting out eliminating it, then seeing how you feel once you add it back to an ancestral diet template)

Also known as: milk, yogurt, sour cream, cream cheese, cream, and butter

Purchase: Ghee, coconut cream, coconut milk, and almond milk

And that's a good starting place!  Of course, there's more to add, and quality is an important issue - stay tuned for more details on that.  Bottom-line, you don't have to be perfect and spend a fortune to change your diet - and your health.  These are some great first steps to take.  Don't forget to join the newsletter and check out our plans for an easy, personalized way to use all your new pantry items!