Low Carb=Real Food

05/16/2023

It's true and I'm happy to be on the side that others think are crazy

How “crazy” are you? 😉

02/12/2023

So true

We don’t call this a Diet.
It’s a new Lifestyle.

12/30/2022

The latest study involved 191,000 people and found physically inactive people had a 291% higher odds of death from C*19 compared to physically active people....

09/16/2022

Use the entire pumpkin 🎃!!

Read more: https://thegardenmagazine.com/what-to-do-with-old-rotting-pumpkins/

01/04/2022

In response to the Friedman’s School of Nutrition and Science and their very misinformed graph that showed yesterday I decided to make my own!

This is based of science, nutritional density of each group and millions of anecdotal stories of prioritizing these foods like such.

So let’s go through it.

1) Organ Meat: Self explanatory. Gram for gram they are the most nutrient rich. They are the most bio available form of a lot of the vitamins and basic nutrients we need.

2) Muscle meats and eggs: These are also bio available and pack a punch. Not only in the amino acid profile (protein camp) but also I. Quality fatty acid balance and vitamins.

3) Avocado: I know it technically goes in the next category but it deserves its own section. I know would agree with me 😜

4) Low carb fruits: I say low carb because obviously for someone trying to regulate blood sugar, they should not be just shooting mango back. However, from a nutrient perspective these are the next best. Fruit has amazing antioxidant properties, vitamins and are easy easier to digest than vegetables.

5) Low carb veggies: They have nutrients and they don’t over tax your system. The end 😜 (Don’t forget to prepare with a fat and an acid)

6) Starchy Vegetables: You will notice the score has a wide range on this one. That’s important. Everyone has a different level of needs with this. Some people don’t need any and for others they can be an important part of their ability to be at their best! It’s important to know where you are in that and be okay with it!

7) Refined & Processed Food, Carbs & Seed Oils: I put food first because most addictive and destructive substances contain both of the following. Remember, the companies that make this want your money, not your health.

Save and Share!

12/05/2021

Metabolic health “boosters” for all! 💪🏽💪🏽

By ‘earn your carbs’ I mean match carb intake with exercise expenditure. If you’re sedentary, with all due respect, you don’t deserve bread, pasta and cookies. 🤷🏾

Stress reduction is another big one that’s under appreciated when it comes to metabolic health, too.

If you’re curious about testing your metabolic health I suggest that .io at-home hemoglobin A1C test. This is a reflection of your average blood glucose level and will give you feedback about if your metabolic health is trending in the right direction or if you need a boost!

Use code HIH10 at checkout to save on this super cool at home A1C test kit.

12/05/2021

12/05/2021

Ben Azadi - Keto Kamp - Founder of Keto Kamp tweeted today: "If you want to use oil, it's better to use olive oil because it only has one double bond, only one opportunity to oxidize. Then there are saturated fats which are actually good for you because there's no opportunity to oxidize. Learn more in this episode with "
https://twitter.com/i/status/1463155609990221838

09/06/2021

Today we discuss “inflammation” 🔥

Severe forms of COVID 🦠 are characterized by a poor response of the adaptive immune system that leads to persistence in elevation of C-reactive protein (CRP) and IL-6 ⚗️ this is the same chronic inflammation state seen with all underlying diseases like diabetes, obesity high blood pressure, insulin resistance and CVD (also huge risk factors!) 🩸 all these patients also have expansion of visceral fat from the inflammation (bad, visceral fat around your organs in excess is bad)

White fat contains M1 macrophages that secrete pro inflammatory cytokines like IL-1, IL-6, TNF alpha and CRP and there’s a decline in ANTI inflammatory cytokines like IL10 🔬 this starts inflaming the liver, the brain, muscles and pancreas. It also stimulates inflammasomes like NLRP3 and others 🔥 and further…… it starts transcription of pro inflammatory genes 🧬 that encode for the inflammasomes! 🤒

How do we stop this train 🚇 with therapeutic ketosis? Ketogenic diets inhibit aerobic glycolysis which occurs with inflammation. The ketone body BHB (beta hydroxy butyrate) also directly inhibits the NLRP3 inflammasome.

Want this in less words? Ketosis fight inflammation 👩🏼‍⚕️

09/06/2021

Part 1- Our health is important. We are generally unhealthy, there are many choices you make each day and they are important. If you want to do your best then you need to start making healthy choices.

What have you been eating since January 2020? We’re about 605 days into this and at three meals a day that’s 1,815 choices that either fed or fought disease 💊

SARS Cov2 has ripped the bandaid off an ever growing problem 🔍📝 we are not a healthy society. This post isn’t about vaccines. People who eat healthy can get the vaccine and those that get the vaccine can eat healthier. Mitigation strategies are not mutually exclusive. 💣

Covid-19 mortality is highly correlated with the severity of inflammation-related to cytokine storm 🦠 and the presence of comorbid conditions like DM2, high blood pressure, obesity, COPD, autoimmune and underlying lung disease. In light of this… we MUST pursue strategies to mitigate risk and limit development of this cytokine storm which will in turn reduce ER visits, admissions and death. 🩺

The nutritional approach to COVID-19 is being studied in a handful of open label trials (I’ve been following closely as a board certified ketogenic specialist)🔬 the nutrients necessary to fight infection make a difference. Current guidelines suggest 27-30 kcal per kg body weight with a 30:70 fat to carb ratio. Over the next few posts I’m going to explain the physiologic reasoning for a different approach. 🧪 You will discover, that therapeutic ketosis exerts a beneficial effect on inflammation, the immune system and respiratory function even in these small trials.

To be continued 👩🏼‍⚕️

09/06/2021

pay attention

SARS COV2 uses the spike protein to enter and infect our lungs cells 🫁 through the ACE2 receptor. After cell damage and death occur, macrophages and monocytes are recruited and cytokines are secreted 🦠 in a dysfunctional response (cytokine storm) we see pulmonary edema, pneumonia, inflammation and multi-organ damage due to the excessive TNF-alpha and reactive oxygen species. 🧨

On the opposite side…. A healthy immune system attracts T-cells to the site of infection, where they can eliminate the infected cells 🦠 before the virus spreads.

A study done by Karagiannis et al showed a high fat ketogenic diet largely ablates the ILC-2 and reduces airway inflammation by impairing fatty acid metabolism. Chronic activation of ILCs is typical in allergenic airway inflammation… this entire pathway is regulated by glucose availability. 🧪as well as mTOR signaling. Then Goldberg et al reported that the same HFKD allows for better survival and increased protection through IL-17 and T-cells ⚗️ while Ryu et all showed something very similar with maintenance of better oxygen saturation 💉

In summary… therapeutic ketosis fosters the immune response, through T cells, blunts cytokine storm, helps with oxygenation and reduction in reactive oxygen species 🩺 what you eat before, during and after illness matters….

Remember we’re over 18 months in, and it’s not going away, the choices are yours 🍪🥩🥑

08/08/2021

This is in the bathroom at my VRBO… coincidence? I think not 😜 starts tomorrow with my group of friends I met at Level 1 Leadership with 🙌🏼 see you all at 7am tomorrow… that’s right, just because I’m on vacation doesn’t mean I’m not going TO DO… what I SAID I WAS GOING TO DO ❤️💪🏼

Just think what your life would be like if you actually honored your word? 🧐

08/08/2021

Let's start focusing on our health.....eat real food, exercise, and get more sleep for a start.!!

Got an idea…Instead of re-issuing policies that have already been tried (and didn’t work)—how about we instead try something that hasn’t yet been done at scale: a focus on actual health?

How about new exercise, stress reduction and sleep guidance? 🤷🏾

Why is there no eduction or outreach about the importance of avoiding packaged and fried foods as well as sugar?

A large cohort study found regular exercise significantly reduces infectivity, serious disease and death—but not a single media outlet or health expert has mentioned it yet.

Why aren’t we using this moment to make people more resilient and prevent age-related chronic disease?

08/08/2021

Deliciously crispy low-carb waffles with two types of cheese and crunchy bacon. The ultimate gluten-free breakfast meal!

06/21/2021

Made this delicious cream sickle drink today. Mixed zevia cream soda with Zevia orange and it’s quite refreshing! I added a little bit of heavy cream to it to give it that creamy Creamsicle texture and flavour and it’s really amazing either way.

06/18/2021

Found a Butter Bell at value Village thrift store yesterday for $3.99! I’ve been wanting one, they are $40 on Amazon. This was the deal of the day for me. I’m so excited, and it’s my favourite colour