Are you Frustrated doing Keto or Low Carb?

Do you have questions that you think aren’t getting answered? Did you not feel well when you started – Too Much Too Fast????

There are some simple steps to help with getting started.

  1. Don’t simply go cold turkey because you risk the keto flu – whether you are doing keto or low carb – cutting out all the carbs on one day and starting the next day means you are susceptible to the keto flu. My recommendation is start slow. Get rid of one of the main carb categories that we always eat each day for the first 3 days and see if that doesn’t work better. So day 1 get rid of bread, day 2 get rid of pasta and potatoes and day 3 get rid of sweets. This allows your body to adapt to a new lifestyle slowly and you are not shocking it into submission. Also allows your brain to catch up that you are changing your lifestyle.
  2. Make sure that you have electrolytes and pink Himalayan salt in your cabinet. As you change your lifestyle there are little things that your body requires and you may have to supplement with at the beginning – magnesium and potassium and electrolytes are those three things. Electrolytes come in a powder form or you can just add electrolyte water. Sometimes I just put some pink Himalayan salt on my finger and take it down. I got headaches and the salt eliminated those headaches right away. Potassium comes from fish, leafy greens and avocados just to name a few.
  3. Frustration sometimes sets in in the first couple of days because we hear all the hype and we think that we are going to lose 10 pounds in a week and sometimes our body doesn’t respond that way. I say give your self a good dose of patience. The losses will come. You are probably going to see inches disappear before pounds so make sure you measure before you start.
  4. Taking a supplement can also help – I take Pruvit’s Keto Nat every day. This helped me not have to change my diet quite so fast and it puts me into ketosis in under an hour. The product is amazing and so easy to mix up and drink. Some of the extra benefits of the Pruvit product is the AC11 – which is DNA repair and it gives me the energy I need to make it through a day at work. The sleep is amazing – I think I like that part the best since I used to have to take sleeping pills to sleep.

If you want more information on our supplement click the link above and it will take you to a 4 minute video to watch – and there is no obligation to buy.

Have an awesome week!!!!! And see you next week.

Keto Lifestyle and Alzheimer’s Disease

According to Wikipedia – the definition of Alzheimers is:

Alzheimer’s disease (AD), also referred to simply as Alzheimer’s, is a chronic neurodegenerative disease that usually starts slowly and gradually worsens over time.[1][2] It is the cause of 60–70% of cases of dementia.[1][2] The most common early symptom is difficulty in remembering recent events.[1] As the disease advances, symptoms can include problems with language, disorientation (including easily getting lost), mood swings, loss of motivation, not managing self care, and behavioural issues.[1][2] As a person’s condition declines, they often withdraw from family and society.[1] Gradually, bodily functions are lost, ultimately leading to death.[10] Although the speed of progression can vary, the typical life expectancy following diagnosis is three to nine years.[7][11]

Alzheimer’s is one of those diseases that can take years to watch it develop. Some of the causes can be head trauma, genetics, hypertension and depression.

Dr. Mary Newport’s husband had been diagnosed with Alzheimer’s and suddenly her life took on new meaning. As she studied possible therapies for Alzheimer’s she discovered that ketones were proven to improve cognitive function.

By 2008, she had created her own formulation of coconut oil and medium chain triglycerides (MCT) which are converted into ketones in the liver. She experimented over the years with her husband to get a formula that would work to help lessen his Alzheimers effects. By giving the MCT and coconut oil, she was able to help extend his life with improved cognitive ability way beyond that of not giving him anything. She has developed her own formulation which Pruvit now markets as MCT 1:4:3.

As the body processes the coconut oil and MCT’s the resulting ketones quickly cross the blood-brain barrier to provide instant energy to the brain cells. This function is enhanced by they effects of phosphatidylcholine which the body converts into acetylcholine, a powerful brain chemical that supports memory and other bodily functions. Because they also comprise a major component of cell membranes, PCs are considered an important cholinergic supplement for memory, brain health and cognition (1)

To me Alzheimers is one of those diseases that you slowly watch your loved one disappear. My great aunt has it and the hardest part of dealing with it is that she recognizes people and who they are but she remembers them when they were kids or doesn’t realize that people have passed away. She is a happy lady but she lives in this world of memories from when she was a lot younger. She doesn’t remember anything for the last 20 years. She recognizes her grandchildren but can’t place her great grandchildren. It’s never to late to start to take a supplement or add MCT’s to your diet to help with brain health. A healthy brain allows us to enjoy life till the end.

If you notice one of your friends or loved ones is slowly sinking into that unreality, please help them get hooked up with MCT’s so that it can help with their cognition and slow that process down. It isn’t a cure, but it can sure help. Just check out Dr. Mary Newport and her story of developing her MCT 1:4:3 for her husband.

If you have any questions, we are always available to help answer and dig out the science behind something. Have a great day.

(1) Reference material Pruvit Hacked Magazine.

How Does Ketosis Work?

Picture complements of Pruvit Hacked Magazine

On a SAD (Standard American Diet) with higher carbs and lower fats

Step 1 Glucose Levels Rise

Step 2 Pancreas Secretes Insulin

Step 3 Insulin shuttles Glucose into cell

Step 4 Energy is Created

On a Keto Diet with higher fat and lower carbs

Step 1 Glucose Levels Fall

Step 2 Lipase Releases stored Triglycerides

Step 3 Fatty Acids travel to the Liver

Step 4 Energy is Created

In the absence of Carbohydrates the body will use it’s own fat stores to generate energy through the process of Ketosis.

Ketosis is the act of the body burning fats for fuel. The most popular old style diet out there that was known for putting your body into ketosis was the Adkins Diet. You still see people doing it today. The big difference between it and a Keto diet is that on Adkins you could have unlimited proteins and on Keto your proteins are limited to about 20-25% of your daily intake. The reason protein is limited is because after a certain amount it turns into carbohydrates for your body to burn glucose as fuel instead of fat for fuel.

Diet alone takes about 3-10 days for your body to burn all the glucose and for you to be in ketosis. Every body is different so thus the difference in the amount of time it takes to get into complete ketosis. You also have to watch out for the keto flu – which happens when you cut carbs out of your system cold turkey. I recommend that you take 3-5 days to get into ketosis by eliminating more carbs each day. The keto flu is real and that generally turns most people off of a keto diet. You can get through it though, by just slowing your carb intake each day. Cut out sugar one day then bread the next and pasta the next and potatoes the next.

You can also use exogenous ketones which will put your body into ketosis in under an hour. Sounds too good to be true but I recommend that you don’t change your eating habits for at least the first week, then after week two gradually start changing your diet as above. This eliminates the problem of the keto flu. If you are an unbeliever on the fact that this exogenous ketone will put your body into ketosis in under an hour – you can buy test strips to check it or the most accurate way is with a blood test. It is amazing how fast they work.

Whether you decide to put your body into ketosis with just food or by adding a supplement you will need to keep in mind that you will want to make sure and add electrolytes to your diet as well as making sure you get enough magnesium and potassium.

The top 10 Keto approved Potassium foods are as follows:

  • Avocado — 1 whole — 27% RDI
  • Salmon — 15.5 oz filet — 28% RDI
  • Zucchini — 2 cups raw — 17% RDI
  • Cauliflower — 2 cups raw — 14% RDI
  • Mushrooms — 2 cups raw — 13% RDI
  • Brussel Sprouts – 2 cups raw — 15% RDI
  • Sirloin Steak — 5oz filet — 14% RDI
  • Trout or Mahi Mahi — 5oz filet — 14% RDI
  • Celery — 2 cups raw – 11% RDI
  • Almond Milk — 1 cup — 4% RDI

The Top 10 Keto approved Magnesium rich foods are as follows:

  • Almonds — 1oz. — 75mg
  • Cashew Nuts — 1oz. — 81.8mg
  • Brazil Nuts — 6 kernels — 106mg
  • Flaxseed — 1 tablespoon — 27.4mg
  • Cocoa and dark Chocolate — 10g square — 17mg
  • Artichokes — 1 medium — 50mg
  • Salmon — 200g or half a filet — 58mg
  • Spinach — 100g raw — 79mg
  • Swiss Chard — 100g — 81mg
  • Avocado — 1/2 avocado — 29mg

These are just some of the foods that will help you as you move to a Keto Lifestyle.

To get more information about our Pruvit Exogenous Ketones – click the highlighted link for a short video that explains all about them with no obligation.

As you start getting your body into ketosis you will notice little changes and then big changes. Weigh and then throw away the scale. Make sure and measure before you start, because you will notice more with the measurements than you will with the weight. Have fun with it and make it a lifestyle!

For any help – don’t hesitate to comment and we can help with answering your questions. Have a great day.

Are you doing a Keto Diet but aren’t losing fat?

There are some common mistakes that sometimes take place when starting a Keto Diet. You’ve watched a friend lose 3 dress sizes in 2 months and you want the same, but you aren’t losing!

  1. Throw the Scale away! Take your measurements before you start. Most of us know how our clothes fit us – so watch how your clothes start to fall off. You can weigh yourself, but don’t do it every day. Once a month is all I recommend to my people.
  2. Maybe you’re not eating enough fat. Most people think of a keto diet as high protein and low carb. A keto diet is High Fat, Medium Protein and low carb. High fat means about 70% of your diet is fat. Buy Avocados – they are the healthiest food on the planet. High in fat and very healthy for you. So you say you don’t like avocados plain – make guacamole – put it on your eggs, mix it with your eggs, use it as mayonnaise. Cook with coconut oil, olive oil, avocado oil or butter. If you’re making steak, melt butter on top of it. It’s amazing.
  3. You’re eating way too much protein! Too much protein turns to carbohydrates as it digests. A good portion size for me is about the size of the palm of my hand which is normally 3-6oz per meal. Add in lots of veggies – the ones grown above the ground are less in carbs than the ones that are grown under the ground.
  4. Not enough water can be another problem. Your goal should be about half your body weight in ounces of water. I won’t say this is easy, because there are days when I struggle with this as well. But at least shoot for lots of water.
  5. Also alcohol, for the most part, is high in sugars – so know what alcohol you can consume without it affecting your blood sugar. Stay tuned for future posts to figure out grams of carbs on alcohol.

If you continue to not see results and want to discuss what is going on please feel free to comment and we can talk about what is going on in your life both food wise and stress wise.

Have a Happy and Healthy Lifestyle today!!!!

What is Ketosis?

Very simply ketosis is where your body burns fat for fuel!!!

Ketosis is a metabolic state that is characterized by elevated blood ketone levels coupled with lower, stable blood sugar levels. When you restrict carbohydrate intake, insulin is low, the body’s main fuel source shifts from glucose to fat, which sends the body into “ketosis”.

Ketones are made in the liver through a process known as ketogenesis. When you restrict carbohydrates, blood glucose and insulin levels decrease, which allows fat stores to break down and provide energy. Our liver then makes ketones. Kind of like the runners high! The runners high is when all glucose is burned and your body has now started to burn ketones. Gives you that extra burst of energy known as the “Runners High”. If you’ve ever experienced this you will know how much of a burst of energy you get.

Nutritional ketosis can take anywhere from 3-10 days to get into ketosis, maintaining a very strict keto diet of less than 25grams of carbs per day. But if you go over that even once and do, let’s say 50-100 grams of carbs, it can kick you out of ketosis and you will then have to start all over again. So anyone relying on a keto diet has to maintain a strict 25 grams of carbs per day.

Our bodies can also utilize a Keto supplement that can put your body into ketosis in under an hour. Amazing that a supplement can do this, but it can be tested using either ketone pee strips or blood tests. One Keto supplement can put you into ketosis for up to 6-8 hours. Add in some intermittent fasting or a modified keto diet and you get the same basic results as a strict keto diet without having to count macros or worry about too many carbohydrates.

I take a keto supplement every day and do a modified keto diet (most days I maintain less than 50 grams of carbs a day) thus a KETO LIFESTYLE. I don’t have to punish myself in my head for cheating once in a while. If temptation is high – 95% of the time I will just have a bite of something and that will allow me to have a taste but not feel deprived.

I’m a firm believer, at this age, that I want a LIFESTYLE not a DIET. So I have added the supplement to my lifestyle and I love it. If I need an extra boost due to late hours or extra workout, I can always add a second supplement. It comes in caffeine and decaffeinated versions so I don’t have to worry about extra caffeine.

I can also say after doing this LIFESTYLE for over two years, my body tells me when I’ve had too many carbohydrates. I can feel the lethargy coming on and my stomach immediately gets that bloated feeling.

This past week I had a diverticulitis attack and have had to eat soft foods, most of which were not keto. I have fought the lethargy every day while trying to get my tummy better. I thought about just doing an extended fast, but you have to eat when you take these antibiotics so I had bland food – mashed potatoes, pasta and some rice. When you have to eat those kinds of foods – they are just that bland. It didn’t matter how much butter I added or even cheese – they are still bland. I’m so glad I can get back to eating my healthy way of life. I’ve been able to add eggs back in and now that 5 days have gone by, I can start adding meat and veggies again. I just have to watch the fiber content so I will start by adding fish in and then by the end of this week I should be able to eat my full keto diet again. Yeah.

If you are still trying to decide if Low Carb/Keto is a way of life for you – don’t hesitate to contact us. We love to help people to understand how it works and how you can feel BETTER as well.

Do you Need ENERGY? Do you Want ENERGY?

How a Ketogenic Lifestyle is the Secret to Sustained Energy.

Are you always tired?

Do you have spurts of energy and then you crash – like after you’ve taken an Energy Drink?

Do you always have snacks around so you don’t become the Food Monster?

If you can relate to any of the above, then you need to read further.

SAD (Standard American Diet)
The SAD often consists of high intakes of

Refined flours (white bread, white rice, pasta)

Added sugar

Lots of boxed foods(processed) that contain ingredients cooked up in a lab.

So when we eat a diet consisting of mainly carbohydrates the starches are converted to simple sugar molecules or glucose. Your body then absorbs the glucose and gives you a spurt of energy. Then there comes a crash so we automatically go eat some more carbs and sugars and get that extra burst of energy and then crash. This goes on and goes on and becomes a vicious cycle. And for every time we eat more to get that little burst of energy out bodies are storing all those extra calories as fat.

We are definitely not doing our bodies any favors. This increase in energy and crash affects our bodies in different ways. In most cases, if nothing else, you are left feeling sluggish and craving that energy in the form of carbs and sugar.

Ketogenic Diet  

Step into the world of a Ketogenic Diet. It consists of about 5-10% carbohydrates, 15-25% Protein and the balance in healthy fats. The average person on a SAD eats around 225 grams of carbs every day. A keto diet limits this to less than 50 grams a day.

This forces your body to stop burning glucose and switches to a “fat adapted” state where it is burning fat for fuel – Ketosis. So this helps to eliminate the rise of energy and the crash that follows. It gives you a consistent flow of energy as it burns fat for fuel.

The only thing I recommend is that you don’t go cold turkey on the carbs and sugar, this leads to the keto flu and it isn’t fun. So each day eliminate a few more carbs and sugars so that you don’t run the chance of getting the keto flu.

If you have a sweet tooth like I do, then you will want to buy almond flour, swerve and/or erythritol to bake with.

Part of our blog each week will be recipes for desserts, breakfast ideas, lunch and dinner. There is a lot of good food out there. Organic meats that don’t have all kinds of fillers or antibiotics or hormones given to them is the best way to buy healthy meats. I especially love Butcher Box. Their choice of meats is all organic and you can structure the program to fit your needs and your choice of meats. AND best of all it delivers right to your house. Before I started using Butcher Box the only organic meat that I would eat was wild game once in a while. Once you start eating organic you may never go back to the grocery store for meat. It has amazing flavor that store bought meats don’t seem to have.

If you should have any questions about a Keto Lifestyle, please feel free to contact us or comment on our blog. I love helping people feel BETTER.